Gym Workout Plan for Beginners

Gym Workout Plan for Beginners

If you are a beginner trying to lose weight, exercise is the best way. And along with the physical activities, the diet also plays an important role.

If you want to shape up, tone up and lose body fat then this article is for you. In this article we will cover the workout plan for beginner, all you need to know to improve your physique and lose weight

Calorie Check

The important factor before starting the workout plan is to look at is calories. In order to melt down your fat, shred the love handles and transform your body is calorie deficit meaning you will have to eat less. The body knows it is running low on energy accesses the fat cells for the stored energy and as a result, the fat cells shrink. The deficit tells the brain that it is necessary to empty the stored fat.

In fact, there is calorie surplus when you eat more than you burn and as a result, keep storing fat cells leading to excess weight.

For beginners, the workout plan will be a mix of Cardio training and Strength Training.


Before starting your exercises, make sure that you warm up well to avoid any injuries. A good stretching routine before the workout and cool down after the workout is necessary. The workout plan will be for 7 days with strength training on three alternate days, cardio for three days, and one rest day for the body to recover.

Cardio training will help in burning more calories during the workout as it increases the heart rate during the workout.

The first day in the gym would be cardio training and for a duration of 40 minutes. The exercises to be done are running, cycling and rowing.

–    Stretching exercise for 5 minutes

–    Running on the treadmill for 10 minutes.

–    One minute break

–    Cycling for 15 minutes

–    One minute break

–    Rowing for 10 minutes.

–    One minute break

Cooldown exercise for 5 minutes.

Always keep your water bottle by your side during the routines.

The second day in the gym would be strength training. Use the machines rather than the free weights for coordination. The duration of the routine will be 60 minutes and exercises to be done are as follows

– Stretching exercise for 5 minutes

– Chest Press (3 sets of 8-10)

– Seated Row (3 sets of 8-10)

– Shoulder Press (3 sets of 8-10)

– 30 seconds break between each set and a 01-minute break after the completion

– Cool Down Exercise.

Routine for the Third day and sixth day would be the same as First Day with an increase in duration to 60 minutes.

For the fourth day, the routine would be exercises of biceps, triceps and  on the fifth day, the exercises would be for legs respectively replacing the exercises for chest and shoulder.

The seventh day would be a rest day as rest is crucial for muscle recovery, otherwise, the muscles would be sore.

This workout plan is the best plan for beginners in gym who are trying to lose weight.


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