Strength exercises for beginners. Super effective workout for beginners. Sample training program

Today we have on the agenda a very important topic for all beginners who have just arrived or are about to join the gym. And, of course, the first question that you can get from someone who has just come to the gym is what training program to choose. And in this article we will discuss this in detail and give a specific training program that is suitable for all beginners during the first 3-4 months of visiting the gym.

But first it should be noted that in addition to the training program, it is very important to follow correct diet! We'll even rank nutrition as the number one priority in bodybuilding! Therefore, after reading this article, we definitely recommend that you read the article on. If your goal, on the contrary, is to lose weight, then the nutrition plan will be different, and you can familiarize yourself with it in this article:.

But the training program for beginners will be the same in any case for the first 3 months. This is necessary so that the body gets used to the loads and gradually adapts to the training process. So, let's go.

The first step is to choose a gym for training. If the reader has already purchased a gym membership, then you can move on to the next point in the article, although it will still be useful to read some recommendations, I think.

The first thing I would like to note is that it is necessary choose the gym in which you will be comfortable working out. You know, it happens that you don’t like a certain gym and that’s it... Therefore, before you buy a gym membership, first walk through it and look at everything, or even some fitness centers have free first lesson, which will very well help to better evaluate the hall.

Now regarding the equipment in the gym. Of course, the most basic thing we need is a dumbbell row (it is desirable that it be as complete as possible and in 1kg increments), benches with adjustable angles and a power frame. We don’t need a variety of simulators now. The only thing you really need is the overhead pull-down. Because Not all beginners can perform pull-ups cleanly and correctly, then this simulator will be a good addition.

That is, at the initial stage there is no need to chase a large number of simulators. Of course, if there are a lot of them, then this is only a plus for the gym, but at the initial stage it is important for us to focus on working with free weights, or, as they often say, doing the base.

Also another tip - try to find a gym near your home. Believe me, this will be a big plus, tested from your own experience. Therefore, the closer the hall is, the better.

Well, now let's move on to the training program itself.

We will train according to the 2+1 scheme in the first week and 1+2 in the second week. This means that in first week we will have 2 basic hard workouts and one light, and in second week 2 light and one heavy. Personally, I myself trained according to this scheme when I first started training, and got very good results. Therefore, I will give you only verified information based on my own experience, because... This information is the most useful in my opinion.

So, the weekly training plan is as follows:

First week:

Mon: Heavy basic training
VT: Rest
SR: Easy workout
TH: Rest
PT: Rest
SB: Hard basic training
Sun: Rest

Second week:

Mon: Rest
VT: Easy workout
SR: Rest
CT: Hard basic training
PT: Rest
SB: Easy workout
Sun: Rest

That is, in this mode we've been training for exactly a month. At the end of the training month we do complete rest for 5-7 days (see how you feel). After rest, we also continue the monthly training cycle and then also take a rest for 5-7 days. And then we repeat the cycle again - the last one.

And that according to this program we will train for about 4 months (in total over time with all rest after each month).

After this, each person can choose a more specialized (depending on goals) training program.

Okay, we have drawn up a training plan for 4 months, now we move on to the training itself and the selection of exercises.

Selection of exercises for the training plan.

On first week we will have heavy chest and back workouts, and light training - legs.

So, the exercise plan for the first week.

Monday, chest workout.

Exercises:

1. Bench press: 1x15 – warm-up, 3x12 – working.

2. Dumbbell bench press at an angle of 30 degrees: 1x15 – warm-up, 2x12 – working.

3. Dumbbell flyes lying on a bench at an angle of 30 degrees: 2x12 – working.

The next training session is easy, on Wednesday. On it we will work on the shoulders. It is called easy because we do not perform all approaches to failure and with light weight..

In the exercises, I do not indicate working approaches and warm-ups, because... the whole workout is essentially like one big warm-up.

During a light workout, our task is to maintain muscle tone and not load the CNS (central nervous system).

Wednesday, easy shoulder workout.

Exercises:

1. Dumbbell swings to the sides: 2x15

2. Bent-over dumbbell swings for the rear deltoid: 2x15

Now according to the plan we have a hard training session on Saturday. On it we will work on the back.

Saturday, back training.

Exercises:

1. Hyperextension (all approaches are a warm-up): 3x15

2. Vertical block rows: 1x15 – warm-up, 3x12 – working.

3. Dumbbell row with one hand: 1x15 - warm-up, 3x12 - working.

We're done with the first week. Now let's move on to next week.

Exercise plan for the second week.

Tuesday, easy chest workout. (don’t forget that here we take light weights and don’t work to failure. The whole workout is like a big warm-up)

Exercises:

1. Dumbbell bench press at an angle of 30 degrees: 2x15

2. Dumbbell flyes on a bench at an angle of 30 degrees: 2x15

3. Ab crunches lying on a horizontal bench: 3x15

On Thursday we have leg training.

Squats are not included in this program. We believe that it is better for beginner athletes not to do them in the first 4 months, because... At the initial stage, the task is to prepare the whole body for heavy training in the future.

Thursday, leg workout.

Exercises:

1. Lying leg curls in the machine: 2x20 – warm-up, 2x15 – working.

2. Leg extensions while sitting in a machine: 2x20 – warm-up, 2x15 – working.

3. Standing calf raises with dumbbells: 3xMax – working.

Saturday, We have a light back workout.

Exercises:

1. Hyperextension: 3x15

2. Vertical block thrust: 2x15

3. Horizontal block thrust: 2x15

At this point, the microcycle of 2 weeks ends and a new one begins for another 2 weeks. After (after a month of training) coming complete rest for 5-7 days And two two-week microcycles are repeated again (new month of training). Then also rest for 5-7 days And last month of training.

As a result, the entire training program lasts approximately 4 months.

I also want to note an important point. During training Be sure to drink water between sets! It is very important. Drink as much water as your body requires, so take more water with you and let the excess remain, then you can finish it at home if necessary. I usually take a 2 liter bottle of water with me and drink about 1.5 liters per workout, sometimes a little more.

And the most important thing - don't forget about nutrition! I would put nutrition first in importance in bodybuilding. If you eat incorrectly, you may not even hope for results. I’m telling you this from my personal experience, and from the experience of other athletes (not even in bodybuilding) No matter who you ask, they will all tell you the same thing - nutrition is the key to success!

This training program is suitable for the vast majority of beginners who have just joined the gym. Personally, I followed this exact program when I first started training, and it gave very good results! Therefore, I can confidently recommend this option to all beginning athletes.

This concludes the article. If you have any questions, write them in the comments. Thank you all for your attention!

Sincerely, Vlad Fomenko and Dmitry Marchenko

Your personal trainer online

Important! If you are determined to achieve results and want to achieve your goal as soon as possible (lose weight\lean body, gain muscle mass, or simply lead a healthy lifestyle and have an athletic physique, having correctly drawn up a diet\nutrition plan, training program and daily routine), then use the services personal fitness trainer online ==>

Let's consider a program of classes in the gym, designed for those who plan to attend it 3 times a week. The main goals that it will achieve are training the main muscle groups and rapid weight gain.

In order to get good results, you need to exercise regularly and give your best in training.

Classes 3 times a week

The classic training program for non-professional athletes includes 3 groups of exercises divided by day of the week. Training days should alternate with rest days. This is due to the need for time to restore physical and psychological shape.

This training program in the gym for men 3 times a week is designed for 1-1.5 months of training with increasing weights each cycle (once a week), and after the total period, correction is necessary by replacing or adding exercises.

There are no training programs that you can do for more than 2 months without changing it.

1 training day: working out the pectoral muscles and triceps

Classic bench press: 4 sets, 8-12 reps.
Dips: 4 sets, 8-15 reps.
Standing French dumbbell press: 3 sets, 10-15 reps. Technique of execution in .
Seated wrist flexion and extension: 3 sets, 10-15 reps. .

Day 2: back, abs, shoulders

Barbell deadlift: 4 sets, 6-10 reps. Look carefully at the variations and technique -.
Seated lat pulldown: 3 sets, 10 to 15 reps.
Dumbbell pullover in a lying position: 3 sets of 10-15 reps.
Arnold press: 4 sets of 8-12 reps - .
Standing barbell row to the chin: 3 sets of 10-15 reps.
Lateral swings with dumbbells: 3 sets of 10-15 reps.
Incline crunches: 3 sets, 10-15 reps.
Lying leg raises: 3 sets, 10-15 reps.

Day 3: legs and biceps

Don’t forget that before training you definitely need to have a good workout to prepare your body for work. After you complete all the exercises, do. Usually, beginners do not pay attention to this issue - understanding how important a good warm-up and cool-down is comes to them later. But you can get it right from the start by incorporating these essential parts of your training program.

Selecting projectile weight

If you are just starting to exercise, or have had a long break, you should not use maximum weights. In this case, there is a high probability of injury.

In addition, if you are new to training, you first need to develop technique, and with heavy weights this is very difficult to do.

First, the muscles must learn the correct pattern of movement and get used to the load. After this, you can build up a lot of weights - after all, in order to make muscles grow, you still need to work with full dedication, and you can’t do this without really heavy weights.

How to increase weight in exercises, such as the bench press, read.

When you get to this stage, the weight of the apparatus in each exercise should be such that you work the target muscles to failure for the required number of repetitions. Ideally, at the end of each set you should feel like you can't do any more reps.

Feelings while doing the exercise

While doing the exercises, you need to mentally concentrate on the work of the target muscles.

For example, if you are doing a barbell clean, you should focus your attention on the pectoral muscles and feel how they do their job, taking the lion's share of the load during the rise and slow, controlled lowering of the apparatus. This is a very important point that must be kept in mind in order to get really good results from your training.

If you're just starting out and your muscles are doing hard work that they're not used to, they'll be pretty sore in the first few weeks. This is absolutely normal, but the pain goes away over time.

In order to avoid pain or simply reduce it to a minimum, you need to enter the training process as smoothly as possible - you can start with a light half-hour workout with minimal weights, and then gradually increase the size of the weights.

Increasing load

In order to progress quickly, you need to regularly increase the load. You can do this 2-4 weeks after you enter the training process and start training with the weights that will be optimal for you at first. Next, in a 3-day gym training program for men, it is necessary to increase weights at least once every 2 weeks.

If the size of the weights does not increase, the muscles get used to the work and over time react to it worse and worse, as a result their growth slows down. The transition to working with heavy weights is the main method of increasing the load, which is sure to help achieve excellent results in building the body of your dreams.

Out of 100 people who decide to lose weight through training at home, only 10 achieve results. The situation changes if they buy a subscription to a fitness center: almost 50 out of the same hundred get into shape.

In the first case, relaxation, a large number of distractions, and a lack of control and program affect. Regular visits to the sports complex require responsibility. And doing exercises in the gym is much more effective, since a huge amount of equipment allows you to make the best choice for your workout.

Rules

First, measure your indicators: weight, chest, waist and hips. Set realistic goals. Set a time frame for your weight loss - this is a great motivator. And only after that proceed to implementation.

First, you need to follow the training rules.

Undergo a medical examination to make sure there are no serious diseases that could be contraindications for losing weight in the gym.
View information about all sports centers in the city to choose the best one for training, and not the one nearby.
Another criterion for choosing a gym is a good personal trainer. It is better to look for him through reviews or acquaintances.
Draw up a training program and strictly follow it.
Start each workout with a warm-up to prepare the muscles, and end with a cool-down to relax and restore them.
Combine different types of exercise: aerobic and anaerobic.
The first month, perform exercises exclusively for beginners. Then it is possible to increase repetitions, duration of training and select a more complex program for rapid weight loss.
Learn the technique of performing each exercise.
Do not drink water during training.

Secondly, you won’t be able to achieve results if you don’t follow the rules of losing weight outside the gym.

Choose the right diet that contains the maximum amount of protein (for the formation of sculpted muscles) and a minimum of fat.
Adhere to the principles of proper nutrition.
Get enough sleep.
Eliminate stressful situations and nervous breakdowns.
Provide physical activity: jog in the morning, walk to work, etc.
Drink at least 1.5 liters per day.
Breathe fresh air as much as possible.

It is better to coordinate each step with a personal trainer. It is worth the money spent on it. If there is no such financial opportunity, consult with friends who have been training for a long time, or look for answers on forums.

Types of exercises

This is not to say that cardio training includes the best exercises for weight loss. They will have the desired effect only in harmonious combination with strength ones. Consider different types of training to achieve good results.

Power

Strength exercises are anaerobic: working with a barbell, dumbbells, kettlebells, pull-ups, planks, abs. They differ in intensity and complex technique. Equally useful for women and men. Very effective, specifically for weight loss, as they increase muscle mass by eliminating fat, and also develop strength. They burn energy by actively spending carbohydrates.

Cardio training

The basis of training for weight loss is cardio exercises: jumping, squats, bending, turning, working on. They are classified as aerobic. They normalize the functioning of the cardiovascular system, increase endurance, and effectively reduce weight. Involves repeated repetitions to burn more calories.

According to trainers, to lose weight in the gym you must do the following energy-intensive exercises:

scraping - jumping rope;
squats and lunges;
interval training;
burpees;
Tabata squats;
from power - jerks with a barbell;
of the simulators - rowing and orbitrek.

Sample program

For a gym, a training program is mandatory, even if there is no trainer. In this case, take a rough plan, adjust it to your physical data and practice strictly in accordance with it.

For men

It involves not only burning fat, but also building muscle mass. Therefore, her goal is not to lose weight, but to correct the figure and pump up the core muscles. There are more strength exercises and the loads are much heavier than for women.

Day 1

Day 2

Day 3

For women

The training program for women can be implemented not only in the gym, but also in the fitness room, specially adapted for more. Cardio loads predominate in it. Although there are also a lot of strength ones, there is no need to be afraid: for girls they are not dangerous for building muscle mass. They will simply make the figure more prominent.

An approximate exercise program allows you to understand how each lesson is structured. Training scheme: 3 times a week, every other day (usually choose Monday, Wednesday and Friday). Duration: for beginners - no more than 45 minutes. A month later: for men - about 1.5 hours, for women - on average 1 hour.

Set of exercises

The program can be designed to work on one problem area in one training session. But it is much more effective to choose a complex that will evenly distribute the load.

Warm-up

This is an important element in any complex. Warm-up prepares the body for the upcoming loads.

General: jogging, exercise bike (3 minutes).
Warming up the joints: swinging and rotating movements, bending, turning, squats, raising the knees, 2-3 sets of abdominal exercises (3 minutes).
Stretching exercises: hanging on the bar, upright, crossover (3 minutes).

For the stomach and sides

It is much more convenient to do abdominal exercises in the gym, since you have all the necessary equipment that you don’t have at home. They help to lose weight in the abdomen, reduce the volume of the waist, and remove fat folds from the sides.

Leg Raising

Hang on the wall bars. Raise your straightened legs parallel to the floor. Fix the position - slowly lower it without bending.

Bottom twist

Performed on a horizontal bench. Lie down and grab the handrails. Raise and lower your legs rhythmically.

Partial twist

On an incline bench. Since the tilt of the body is more than 180°, considerable effort has to be applied. The result is a thorough study of the abdominal muscles.

Twisting on the top block

Stand with your back to the block, spread your legs slightly, bend your knees. Take the upper block, exhale and tilt your body forward.

Standing overhead pulley crunch

"Lumberjack" on the top block

Stand sideways to the simulator, bend as you exhale towards the far leg, try to reach it with slightly bent arms.

Exercise "Lumberjack"

Data can be difficult for girls. And yet, with normal physical training, they will make your waist aspen in a short time. Crunches on an incline bench are especially recommended. Abdominal pumping also successfully removes fat layers in this problem area.

For hands

Don’t forget to include arm exercises in your complex, for which gyms have all the conditions for weight loss. Use dumbbells, barbells, expanders.

Bicep curls

Take dumbbells, feet shoulder-width apart. Turn your palms forward. Bend your elbows slightly and raise your arms to your chest. Lower slowly.

Hammer grip

Take dumbbells, feet shoulder-width apart. Bend your elbows slightly. Palms facing each other. Slowly raise the right dumbbell to your shoulder and lower it. Repeat the same with the left. You cannot swing your body while helping yourself. Elbows should be pressed tightly to the body.

Bending with an expander

Step on the expander. Grasp its ends. Stretch the tapes as much as possible. Bend your elbows. Pull the arms towards your shoulders. Lower slowly. Keep your elbows tightly pressed to your body. Extend your arms slowly, without jerking or sudden movements.

Back push-ups

Sit on the bench. Place your hands on its edges on both sides. Stretch your legs forward. Bend your elbows. Slowly lower yourself to the floor. Return to full extension of your arms. To make the exercise easier, bend your legs slightly.

4-5 similar exercises in a general complex will allow you to get rid of sagging fat, which shakes like jelly with every movement: women’s arms will become thinner, men will have prominent muscles.

For legs

To lose weight in your legs, choose a treadmill, exercise bike, stepper or stepper as aerobic exercise. Do not forget to dilute them with anaerobic exercises with weights: squats, deadlifts, lunges with dumbbells and barbells.

Complex exercise: 25 swings with each leg, 20 squats, 15 lunges with each leg forward. Three approaches with an interval of 1 minute.
Squats and bench press on a HAKK machine.
Deep squats.
Squats, seated and bench presses, calf raises, lunges on the Smith machine.
Jump rope.
Exercises on a power rack.

GAKK-simulator

Change weekly to see faster results.

For the back

In the gym you can and should perform special exercises that burn fat layers and contribute to the formation of a strong muscle frame:

“Plank” with deadlift (dumbbells, kettlebell).
Exercises on the orbit track.
Twisting into a T-pose.
Working with a rowing machine.
Rows and push-ups.
Swimming exercise.
Deadlift.

“Plank” on kettlebells with abdominal pull

Those who have problems with the spine should be careful. It is better for them to first get permission from a doctor to exercise.

Hitch

Hanging on the horizontal bar.
Bends on straight legs.
Wave your arms.
Body rotations.
Mill.
Lunges.
Squats.

Very often people give up halfway because it seems to them that there are no results. In fact, it is very difficult to evaluate the effectiveness of classes objectively. You will have to wait more than 1 month to start being proud of yourself - your persistent character and beautiful body.

Many beginners want everything at once - you will be smarter! Learn the correct exercise technique to avoid making mistakes in the gym.

All newbies go through mistakes in the gym. You have the opportunity to avoid them by learning from others.

Firstly, your training system must be properly structured, preferably with a coach. Secondly, don't grab heavy weights right away. Thirdly, try to do the exercises correctly from the beginning.

Of course, you want to become like Schwarzenegger in six months, but you don’t have to “live” in the gym for this. Don’t forget that your muscles also want to rest - don’t make yourself look like a disabled person. Because one day the body won’t be able to handle it!

It's time to learn how to properly perform the most common exercises. Copying them incorrectly will not only be useless, but will also traumatize you. If you remember all the tips, you will avoid many troubles in your sports life.

So where should a gym newbie start? - There are a great many gyms, there are even more videos on the Internet, and it seems that your brain is about to explode from excess information. Let's go in order

1. Choosing a gym

Yes, we are starting our journey small. Nowadays, before going to the gym, every new client has the opportunity to have a free first introductory session. Arrange in advance with the fitness club that you will come and see the gym. You should arrive at a time when you will be studying yourself in the future, i.e. during rush hour. Assess the number of visitors at this time, the cleanliness of the hall, the condition of the exercise equipment, and the cleanliness of the locker rooms. And most importantly, how well the room is ventilated and what kind of coaching staff is in the room.

2. Decide on a goal

Walking aimlessly to the gym is not a good idea. The gym is not a place for dating or a waste of time. State your goal clearly, for example:

lose 10 kg
gain muscle mass
work out the relief
become strong and resilient.

The format of your gym workout will depend on your goal.

3. Trial lesson with a trainer

Do not hesitate to ask for an introductory lesson, to show how the exercise equipment works, what kind of warm-up is best to do before starting classes. To have information with you about starting training, get acquainted with a number of warm-up exercises. After an introductory tour of the club and learning the safety rules, tell the coach about your goal. Find out if he can help you achieve it. You shouldn’t immediately rush to pump up your biceps in every possible way.

4. Rules of behavior in the gym

In gyms there are a number of unspoken rules of appropriate behavior among visitors:

come with a change of shoes and a clean uniform (so that you don’t smell bad)
do not use perfumes or colognes before going to the gym
Use your own towel or the one provided in the hall. You can use it to wipe down the exercise machine after yourself.
do not use exercise equipment between sets
ask permission to use the machine while another gym member is resting
Don't stare at other gym members
put dumbbells and barbells back in place after use
ask the trainer on duty if you don’t know how the simulator works
Clear the machine after you by removing the plates from the leg press machine or Smith machine.

To put all the points together, in short - respect other athletes in your gym. These are common rules of decency and respect.

5. Maintain a gym schedule

For beginners and advanced athletes, it is important to follow a training schedule to achieve your goal. The training program is again created together with the trainer and based on your goal.

How to train as a beginner without a trainer

A beginner shouldn’t start training in the gym without a trainer, especially if you don’t have an understanding of how the machines work, what set of exercises you should do at the beginning and what kind of training you need. Invest in 2-3 personal sessions with a trainer; thanks to training with a trainer, you will better understand the principles of building training programs.

In order to get a head start on something, learn the technique of performing basic exercises that do not require large exercise machines or complex equipment.

Where to start for a newbie in the gym

Starting a workout in the gym is from simple to complex. You shouldn’t rush to get acquainted with all the complex simulators and try to customize them for yourself. While there is no understanding of how muscles work and develop in simple exercises, complex exercises in the iron apparatus will not bring the desired result.

You can build a training program for a beginner in the gym using simple equipment, such as: dumbbells, kettlebell, barbell, medicine ball, rubber band.

In the article we tell you how you can pump up all muscle groups with a simple piece of equipment; any beginner can master such a workout!

Full body workout program with dumbbells

Full body workout with dumbbells

DAY 1

Basic exercises in the gym for beginners

Any workout at the gym can include a number of basic exercises. Here are 3 basic exercises for beginners in the gym:

Push ups

When doing push-ups, do not bend in the lower back and lower your pelvis. This will only reduce the load on the chest muscles and bring it down on the spine.

Start with push-ups (a Smith machine can help with this). Supported push-ups are also convenient for entry-level girls.

High support push-ups with mid-arm position

Squats

You can squat with your own weight, as well as with additional equipment: with a barbell, with dumbbells, with rubber, on one leg, in a Smith machine, Bulgarian squats, deep squats.

When squatting with a barbell, you must always keep your back straight so that the spinal discs do not become displaced. Also, you don't need to hang too many disks on it. You need to start squatting with the correct technique without additional equipment; if you understand that it’s easy, take a body bar or a short barbell. To begin with, this type of squats is the best, the likelihood of injury is very low.

What should a newcomer do when he or she comes to the gym for the first time? Where to start and what exercises to do? Which training program is suitable for a beginner?

Surely all novice bodybuilders have heard “if you come to the gym, make a base,” but this is not entirely suitable for beginners. Basic exercises are squats with a barbell on the shoulders, bench press, deadlift. If you just came to the gym, these exercises are contraindicated for you, why? The first is a lack of understanding of the correct execution of the exercise, the second is weak and underdeveloped joints and ligaments. You can often see in the gym how a beginner comes, having previously read on the Internet that you only need to do the basics, and begins to do deadlifts with terrible technique and a hunchbacked back, in short, the spectacle is not for the faint of heart, you can’t start like that.

Therefore, the most important recommendation for beginners is to ask a trainer to write you a program, first consisting of exercises on simulators and teach you the correct technique for all exercises. After that, you must understand how to eat properly because many people think that training is the main thing and nutrition is so secondary. In fact, nutrition, training and sleep are the basis, everything else is secondary. Read about how to eat to build muscle mass.

And so, you can start performing basic exercises as soon as your joints, ligaments and stabilizer muscles become stronger, and this is after approximately 3-6 months of isolated training. In the meantime, let's look at how to train as a beginner if you just came to the gym.

A workout always begins with a warm-up or warm-up; what exercises are suitable for warming up? Exercise bike, running, jump rope, in general, any type of cardio exercise, 10 - 20 minutes of cardio exercise is enough to warm up. Then you can start doing strength exercises on machines. In the first 3 months of training, it is better for beginners to engage in a circular training system. This means that you train all muscle groups in one workout.

Here is an example of such a workout (all exercises with light weight):

With this program you train for 3 months, 3 times a week. After you finish this program, you can move on to the next split training system. Split is a method of breaking a training program into parts, each of which is performed on a separate day. Many people recommend switching to split training after a year of training. But it can be used before, or rather its lightweight version, which is also suitable for beginners.

Here is an example of such a workout:

Day 1

Bench press 3x6x8

Lying dumbbell flyes 3x8-12