6 Gym Workouts for Beginners (How to Train in a Gym)

squats for beginners

Welcome to your gym journey! If you’re new to working out, this guide is for you. We’ll cover six simple but effective gym exercises perfect for beginners. From using the treadmill to doing squats, we’ll help you get started with confidence. Ready to begin?

1. The Treadmill

Treadmill for beginner

Cardiovascular exercises are essential for a well-rounded fitness routine. They help improve heart health, lung capacity, and overall stamina. Starting with the treadmill is excellent for beginners, as it offers a straightforward way to build endurance and warm up the body for more strenuous exercises.

Also, regular cardio workouts can aid in weight loss, improve mental health, and reduce the risk of chronic diseases.

Tips and Tricks

  • Start Slowly: Begin with a brisk walk or light jog. This helps acclimatize your body to the movement and prevents strain.
  • Apply Incremental Increases: Gradually increase speed and incline. This approach helps build endurance safely without overwhelming the body.
  • Consistent Duration: Aim for 15 to 20 minutes per session. Consistency is key in cardio; it’s more effective to have shorter, regular sessions than sporadic, intense workouts.

2. The Leg Press: Foundation for Lower Body Strength

Leg Press

Leg strength is crucial for overall fitness. Strong legs support balance, enhance overall endurance, and improve functional movements in daily life. The leg press is an excellent machine for beginners to build strength in the quadriceps, hamstrings, glutes, and calves.

This exercise also helps in developing core stability, which is essential for good posture and injury prevention.

Mastering the Leg Press

  1. Sit with your back firmly against the pad and feet shoulder-width apart. This ensures safety and maximizes the effectiveness of the exercise.
  2. Extend your legs fully, then return slowly. This controlled motion ensures that the muscles are engaged effectively throughout the exercise.

Begin with lighter weights and aim for 3 sets of 10-12 repetitions. This rep range is ideal for building strength without overexerting muscles.

3. The Bench Press

Bench Press for beginners

A balanced fitness routine includes both lower and upper body exercises. The bench press is a classic exercise that targets the chest, shoulders, and triceps, which are crucial for upper body strength. It not only enhances muscle tone and mass but also improves bone density.

Additionally, upper body strength is important for everyday activities like lifting and pushing objects.

Proper Technique 

  1. Lie flat with your feet on the ground. A correct grip is slightly wider than shoulder-width, ensuring the maximum engagement of the chest muscles.
  2. Lower the barbell to your chest in a controlled manner, then push it up until your arms are fully extended.

Balanced Sets and Reps

Start with weights you can handle comfortably. Aim for 3 sets of 8-10 reps. Focusing on the form is more beneficial than lifting heavier weights prematurely.

4. Dumbbell Rows: Enhancing Back and Core Strength

Single Arm Dumbbell Rows

A well-developed back and core are pivotal for overall body strength, posture, and injury prevention. Dumbbell rows are an effective exercise for targeting the upper and middle back, as well as the core muscles.

Strengthening these areas is crucial for maintaining good posture, especially for individuals who spend a lot of time sitting. Additionally, a strong core and back contribute to better performance in other exercises and daily activities.

  • Starting Position: Stand with feet hip-width apart, knees slightly bent. Bend forward at the hips, keeping the back straight. This position activates the core and prepares the back muscles for the workout.
  • The Rowing Motion: Hold a dumbbell in one hand and lift it towards your hip, keeping the elbow close to your side. Lower it back down in a controlled motion. This movement targets the latissimus dorsi, rhomboids, and trapezius muscles.

Repetition and Consistency

Perform 3 sets of 10-12 reps on each side. Consistency in repetitions ensures balanced development and reduces the risk of muscle imbalances.

5. The Plank: Core Conditioning for Stability and Strength

A strong core is the foundation for stability and power in all physical activities. The plank is a versatile exercise that strengthens the entire core, including the abdominals, lower back, and obliques.

This exercise is crucial for enhancing balance, improving posture, and reducing back pain. Moreover, a strong core can lead to improvements in other exercises by providing a stable base of support.

Proper Form

  1. Start in a face-down position. Raise your body onto your toes and forearms, keeping your body in a straight line from head to heels. Engage your core to maintain stability.
  2. Begin by holding the position for 20-30 seconds. Gradually increase the duration as your strength improves. This progressive increase ensures continuous improvement and challenges the core muscles.

Incorporate planks regularly into your workout routine. Consistency is key to building and maintaining core strength.

6. Squats

Squats are an essential exercise that targets the thighs, hips, buttocks, and lower back, offering a comprehensive lower-body workout. They not only strengthen and tone the leg muscles but also enhance joint flexibility, particularly in the knees and hips.

Squats also engage the core for stability, making them a multi-benefit exercise. Regular squatting can improve functional movements in daily life, such as lifting and bending.

Performing Squats with Correct Technique

  1. Stand with feet slightly wider than shoulder-width, toes pointing outward. This stance provides a stable base and aligns the knees safely.
  2. Bend the knees and lower the body, keeping the chest up and back straight. Aim to lower yourself until your thighs are parallel to the floor, ensuring a full range of motion.
  3. Push through your heels to return to the starting position. Aim for 3 sets of 10-12 reps. This repetition range is effective for building strength and endurance in the lower body.


How often should beginners go to the gym?

Beginners should aim to go to the gym 3-4 times a week. This frequency allows for a balanced routine without overtraining. It’s important to have rest days in between for muscle recovery and to prevent burnout.

Is it necessary to hire a personal trainer when starting out?

While it’s not necessary, hiring a personal trainer can be beneficial for beginners. A trainer can provide personalized guidance, correct form, and create a tailored workout plan.

However, with proper research and attention to form, beginners can also successfully start their gym journey independently.

How long should a beginner’s gym session last?

A beginner’s gym session should last around 45-60 minutes. This duration is sufficient to include a warm-up, a mix of strength and cardio exercises, and a cool-down period without causing excessive fatigue.

Should beginners focus on cardio or strength training?

Beginners should incorporate both cardio and strength training into their routine. A balanced approach ensures overall fitness, improves both cardiovascular health and muscular strength and helps in preventing injuries.

How do I know if I’m using the right weight for strength training exercises?

The right weight should challenge your muscles while still allowing you to maintain proper form. If you can perform the desired number of repetitions with some effort but without straining or losing form, then the weight is likely appropriate.

If you can’t complete the repetitions or maintain form, the weight is too heavy.

Can I still go to the gym if I have a minor injury, like a sprained ankle?

If you have a minor injury, it’s crucial to first consult with a healthcare professional. Depending on the advice, you may still be able to do exercises that don’t strain the injured area.

However, rest and recovery should be your priority, and you should avoid any activity that aggravates the injury.


As a beginner in the gym, understanding and executing these six fundamental exercises is key to a successful fitness journey. These workouts provide a well-rounded approach to building strength, endurance, and overall fitness. Remember, consistency is more important than intensity in the early stages.

Gradual progress, combined with proper technique, will lead to significant improvements in health and fitness. Embrace the journey, and let every workout be a step closer to achieving your goals.

Stay patient, stay committed, and watch as your efforts translate into a healthier, stronger you.

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