If one of your 2024 goals is to build a consistent gym routine, you’re in the right place. However, it’s essential to approach the gym with a clear plan and an understanding of your goals to avoid feeling overwhelmed. Simply jumping on a treadmill isn’t the best starting point—especially since the gym offers much more.
If you’re one of the 4,400 people searching for a “gym workout plan” each month, we’ve got you covered. This guide provides two well-structured workouts: one targeting the full body and the other focusing on the lower body. Plus, we’ll guide you on exercising safely to avoid injuries or burnout, which is crucial whether you’re upgrading your home workouts or transitioning to a gym setting.
If you’re nervous about your first gym session, unsure of which free weights to use, or wondering how long your workout should last, don’t worry—we’re here to offer expert advice. From recommending the best trainers to providing a beginner-friendly gym workout plan designed by personal trainer Andy Vincent, we’ve got everything you need to get started.
How long should a gym workout be?
A good gym session isn’t about the time you spend at the gym. It’s easy to waste an hour on your phone without challenging yourself, while 30 minutes of focused effort can be far more effective. Aim for quality rather than quantity—complete your sets with good form, proper rest, and appropriate weights to truly challenge yourself.
How to start a gym workout for beginners?
For beginners, here’s the best approach:
- Warm up: Always start with dynamic stretches to get your body ready.
- Keep it simple: Stick to basic exercises.
- Stay consistent: Regularity is key to progress.
- Start light: Begin with bodyweight exercises or weights you can handle with proper form for 8-12 reps.
- Follow a plan: Avoid random workouts from Instagram; instead, follow a structured program.
- Include rest days: Your body needs time to recover and adapt.
- Cool down: Finish with stretches to help your body recover.
While it’s tempting to jump into heavier weights, starting light reduces the risk of injury, especially when you’re just getting started.
What makes a good gym workout for beginners?
Laura Hoggins, PT at The Foundry, suggests focusing on form and technique, especially when lifting weights. She emphasizes recovery as an essential part of any beginner’s workout routine. Ideally, you should aim for two strength training days and two cardio sessions per week, with a rest day after each strength workout. As you progress, you can divide your strength days into upper and lower body or push and pull exercises.
Hoggins recommends doing cardio after strength training or on separate days to ensure recovery and maximize the benefits of each workout.
Beginner’s Full-Body Gym Workout Plan
Here’s a simple 30-minute full-body workout for beginners:
- Perform: Three circuits, starting from exercise one and finishing at exercise nine.
- Rest: Two minutes between each round (from one to nine).
- Focus: Engage the targeted muscles to maximize effectiveness and feel the burn.
This workout plan is designed to be done once a week and will help you build a strong foundation for more advanced workouts down the line.
