Beginner

You do not have a workout routine yet but are ready to get going. Excellent!

In the Beginner Workout Guide you train:

full body workout sessions (4 compound exercises)
2-3 times a week
the same exercises each time
and rest 1-3 days in between each workout session

Exercises

Do the same exercises each time for 4 weeks before switching. By doing this you will give your muscles the best opportunity to get stronger.

If it’s too boring, switch it up! You don’t need to train the optimal way for strength, it’s better to do it less optimal if it means you’ll keep going. Consistency trumps efficiency.

Adaptation

It is ok to switch the exercises for other ones. Choose compound exercises and choose exercises that together hit both upper and lower body muscles to get that full body workout. Find other exercises here.

It is ok to do more (5+) or less (1-3) exercises. Adapt to what you feel you can do in your allotted time at the gym, but don’t overdo it. If you feel too fatigued at the end, do less exercises.

Weight, sets and reps

Aim for 3 sets of 10 repetitions (reps). Rest for about 2 min between each set.

Use Progressive Overload to adjust the weight i.e. start at a low weight and add weight or reps in small increments. You add when at the last workout session you felt you could do a few more reps at the end of the last set.

Probably that will be every week or so. Example of how that can look:

Week 1: 3 sets, 10 reps, 40lbs (18kg)

Week 2: 3 sets, 12 reps, 40lbs (18kg)

Week 3: 3 sets, 8 reps, 45lbs (20kg)

Week 4: 3 sets, 10 reps 45lbs (20kg)

…

Bring a notebook & pen or take notes in your phone so you remember the warm-up-sets (see below) and how many sets, reps and weight you did.

Warm up & cool down

You DO NOT need to start with cardio! If you want to warm up your heart and lungs, do 1-5mins of cardio. Else skip it.

You DO need to warm up the muscles, joints etc. you’re about to use before each exercise! You do this by doing warm-up-sets.

If you’re aiming for 3 sets of 10 reps at 40lbs. The warm-up-sets might be 1 set of 8 reps at 20lbs, then another warm-up-set of 8 reps at 30lbs before starting the 3 sets of 10 reps at 40.

If you’re starting at a weight you cannot halve:

Do the movement without weights a few times to warm up the muscles, joints etc.
Do a warm-up-set at full weight, but less than half the reps. E.g. 3 repetitions instead of 10. Again just to warm up the muscle, joints etc.

You DO NOT need to cool down. No stretching, cardio or anything else is needed after. You only need to add flexibility training if you’re feeling stiff, and you’ll probably get more out of flexibility training if you do those sessions separate from the strength training sessions.

Go home and be proud you went to the gym. Give yourself some positivity. You are doing it, taking the steps! And any step is better than staying on the couch.