By definition a newbie is someone who is a novice, newcomer, or inexperienced in that activity. While some people use this in a more negative light; the honest truth is that we were all newbie’s at some point in time. But the nice thing about being in that place is that there is nowhere to go but up!
So here you are, new to the ideas of working out. There are tons of machines and exercises available. Plus it is very confusing because you see so many people doing all different things. Should you copy that incredibly fit runner or instead follow a routine done by the strongman looking gentleman in the back?
The simple answer is neither.
Being new to working out means your body is not ready for the demands of intermediate or advanced training. So with that in mind, beginner workouts are often very simple just to get your body used to the stress that breaking down muscle fibers will put on it. Plus you need to be accustomed to the motions.
The basic idea is to start working out 3 days a week. The first day will be weights followed by a rest day. Then there will be a cardio day followed by a rest day. Finally there will be another weight day followed by 2 rest days. Ideally you can do this program on Monday, Wednesday, and Friday.
Day 1 – Machine Weights
Start with 15 minutes of light cardio like walking or cycling to warm up followed by a few minutes of light stretching. All exercises will be performed for 3 sets at 8-12 reps each. Good form is very important in this learning phase. Make sure to stretch again after the workout.
- Machine Leg Press
- Hamstring Curl Machine
- Standing Calf Raise Machine
- Lat Pull-down station or machine
- Chest Press Machine
- Side Deltoid Machine
- Bicep Curl Machine
- Triceps Press Machine
- Lower Back Machine
Day 2 – Cardio and Abs
You should pick a cardio machine and go for 1 hour of cardio. The Fat Burning programs are often challenging enough to start with. But after a few sessions you can try interval training for variety. After cardio use any available ab machines with very light weight. Your goal is reps in the 30 range. Exhale as you contract your mid-section to really tighten up. You should shoot for 2-3 sets per machine. Ideally you want to work the front and sides of your midsection. After that go, stretch your body out to hasten the recovery process.
Day 3 – Machine Weights
Start with 15 minutes of light cardio like walking or cycling to warm up followed by a few minutes of light stretching. All exercises will be performed for 3 sets at 8-12 reps each. Good form is very important in this learning phase. Make sure to stretch again after the workout. You can repeat Day 1, but these exercises will hit muscles slightly differently.
- Machine Leg Extensions
- Single Leg Hamstring Curls
- Seat Calf Raise Machine (or station)
- Rowing Machine (works the mid-back)
- Chest Fly Machine
- Shoulder Press Machine
- Bicep Preacher Curl Machine
- Triceps Dips
- Lower Back Machine
This intro program is great for the first 4-8 weeks of training. It allows your body to slowly get used to the stress and strain of the gym. You also get a chance to become familiar with how various exercises feel and the proper motions by using the machines. Often people jump into hard programs or free-weights without proper instruction and form and just end up hurting themselves. After you have some basics down then you will be ready to move on to the next phase.