The Best Beginner Gym Workout For Men
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It is never too late to start going to the gym to achieve a more attractive physique while pursuing a healthier lifestyle! Going to the gym comes with numerous benefits, but it can be confusing when it comes down to where to start. There are so many exercises, workout splits, and tools to use, so what is the best way to go about it?
If you are looking for that male boost - that natural push, to get going towards those rock-hard abs and muscular physiques, you should read on to learn what you need to know to exist in the gym like it’s home. Once you finish this article, you will have the knowledge, the power, and the steel to strut into that gym and do your own thing!
Workout Vocabulary
Sets: When you perform a set during a workout, it is a group of consecutive repeated movements of the same exercise. As an example, if you are doing a set of bench-pressing, you would do ten repetitions which are the set, take a short break, and then perform another set of ten repetitions. Sets of exercises are made to target individual body parts.
Reps: Repetitions, also known as “reps,” are the completion of one complete movement of the exercise which is being performed. As in the aforementioned example, by doing a single bench press, you would be performing a single repetition. In between sets of repetitions, it is advisable to rest to allow oxygen to replenish within your muscles.
RPE: During a workout, a rate of perceived exertion (RPE) is essentially a gauge or scale to determine the intensity of how much strain you are putting into your workout.
BMI: BMI is an acronym for Body Mass Index and is utilized to determine the appropriate measure of one’s weight, whether underweight, normal, overweight, or obese. The calculation for BMI is obtained by dividing weight by height squared.
Body fat percentage: Body fat percentage is measured based on the proportion of your body weight (specifically, fat). This is calculated by incorporating skinfold thickness measurements and bioelectrical impedance analysis.
Muscle-to-fat ratio: The muscle-to-fat ratio is a reference to the proportion of lean muscle mass as it relates to the fat content within a person’s body. This is a critical health indicator of general health and fitness, and it is more reliable than BMI.
Cutting: Cutting is an approach to specifically reduce body fat while either increasing or maintaining the current level of muscle mass. It is very effective in magnifying the specific lines and contours of muscles. This practice should be supervised by a health professional because it can be dangerous as it could lead to inadequate nutrition for the body when done incorrectly.
Bulking: Bulking involves a massive increase in muscle mass and size through both weight training and a caloric surplus. During this phase, exercises are performed with heavier weights and, typically, lower repetitions. This can be very effective in increasing muscle size in a shorter period. Certain exercises can be done more frequently to contribute to quicker gains. Some of these include deadlifts, squats, and heavy bench-pressing.
Isolated exercise: Isolated exercises involve strength training exercises that target one specific muscle group. Bicep curls are an example of this, as they only target the biceps.
Compound exercise: A compound exercise involves numerous muscle groups that work together to perform a specific movement. As an example, by performing heavy squats, you are working on your glutes, quadriceps, and hamstrings. Compound exercises can be extremely beneficial as they power up multiple parts of your physique.
Drop sets: A drop set is a type of workout movement involving exertion until failure. Once you are no longer to perform the movement, reduce the weight/resistance and continue even further onward until complete exhaustion. This is a very powerful technique to help with the increase of muscle endurance and even flexibility when performed with the correct process.
Superset: A superset consists of two exercises that are performed back-to-back with no rest. The purpose of this is to save time and further exhaust the body to create more of a challenge.
HIIT: HIIT workouts are a type of interval training exercise. It incorporates several rounds that alternate between a period of time spent doing a high-intensity movement with a period of rest.
LISS: LISS cardio workouts are performed at a steady, consistent pace. Some great examples are walking and biking.
How Long Should a Beginner Work Out at the Gym?
A beginner should work out at the gym for as long as the actual workout takes! Rather than quantifying the ideal workout by a set of minutes or hours, it is more effective to focus on the quality and quantity of sets and repetitions. A good workout is defined by the goals that should be established before beginning a fitness program. A great place to start is to ensure you get in at least four to six different exercises.
What is the Best Workout for a Beginner?
Overall Goals
There is a multitude of goals to be attained for a beginner, either at the gym or at home. Flexibility, muscle mass, speed, strength, and endurance are all critical components of fitness that require certain types of movements and repetitions to be attained. Your overall goals should be based on many different factors, including age, gender, level of fitness, and other health elements.
If you are looking for a general increase in your physical fitness, you would want to incorporate elements of cardiovascular, strength, flexibility, and agility exercises. By researching each of these components and focusing on the critical body parts, it helps to follow the logical sequencing in putting together a long-term workout plan that will help you manage each workout, the time, the sets, the repetitions, and all of the critical items that make up a full “workout.”
Availability
It is important to keep in mind not to overstress yourself or come up with a plan that can set you up for failure. Also, some forget about the importance of rest days and allowing time in between workouts for your body to repair and rejuvenate. In trying to build out a workout regimen, try to find times in your life that can become dedicated to your workout. Some allowance needs to be considered for flexibility, extra work deadlines, and family commitments. However, by establishing a base period for your workout, it will become more difficult to skip and lose momentum.
Equipment
If your goals can be met at the gym, you should be able to become highly acclimated with enough of the machines to benefit from a great workout. By choosing to perform exercises at home, there may be fewer requirements for equipment, and you may be able to achieve the same result without anything present at the gym.
Restrictions
As with any physical exertion, it is important to take precautions not to overdo it or injure yourself. Many exercises may be too much of an overload for certain people. As an example, over time, knees tend to wear out, and running on pavement may be more dangerous than light walking or even swimming. It is very important to ensure your heart health is sufficient and you work with your healthcare professionals to avoid any unnecessary injuries.
5 Essential Exercises to Include in Your Beginner Workout Routine
As previously mentioned, there are compound exercises that work multiple parts of the body in a single exercise. These can be hugely beneficial when trying to increase muscle size in multiple parts of your body.
1. Bench Press
The bench press is a real power-blaster for the pecs and works multiple other upper-body muscles.
While lying down on a flat bench with your feet planted on the floor, grip a barbell with your hands at shoulder-width. Lift the bar off and hold it above your chest with your arms fully extended. Lower the bar down to your chest by bending your elbows. While the bar is resting on your chest, pause for a second, push back up, and repeat for multiple repetitions.
2. Barbell Back Squat
Squats are a true gift from the workout lords. This exercise can even be done with just a broomstick and targets numerous vital muscle groups.
While standing with your feet shoulder-width apart, position the barbell on your shoulders with your hands evenly placed. Take a few steps back gently, and ensure your footing is stable and well-planted. Remember to focus on your core and keep your chest up and back straight while lowering your body by bending at the hips/knees. Pause briefly when your thighs are parallel to the floor, and slowly push yourself back up to starting position while focusing on your core, chest, and back. Repeat this movement for multiple sets of repetitions.
3. Conventional Deadlift
Deadlifts are a great movement that targets the main muscles of the lower body: hamstrings, glutes, and even lower back.
While standing with your feet shoulder-width apart, position the barbell on the ground in front of you and step up to the bar while your feet are under the bar and your shins close to it. While focusing on your core, chest, and back, lift your body with the bar in your hands. Once you are fully upright, pause while breathing and return to the starting position. Repeat this movement carefully for multiple sets of repetitions.
4. Assisted Pull-Ups
Pull-ups use the core strength of your back, shoulders, and arms and are very impressive to watch!
On a pull-up machine with an assistance bar, step onto the platform and hold on to either side as though you are going to pull yourself up. While keeping your shoulders back and chest up, pull your body up until your chin is in line with your hands, and use the assisted push as much as you need. As you become more comfortable with this movement, you could try migrating away from the assisted-provided pull-up component and doing them without any additional assistance.
5. Military Press
The military press is a great exercise that will blast your shoulders and work some of your back and arms.
While either standing or sitting, place your arms shoulder-width on a barbell. If necessary, you can do this exercise with dumbbells as well. While focusing on your core, chest, and back, push the bar or dumbbells straight up slowly. When you reach the top, pause, and return to the starting position. Repeat this movement carefully for multiple sets of repetitions.
Tips for Success
Keep Things Simple
Working out can be extremely intimidating, and it is all too common to take on too much. Remember the rule of K.I.S.S (keep things simple silly). Always remember, you will benefit more significantly if you start slowly and work your way up rather than starting with too much.
Eat Enough Protein
Protein is a critical component of muscle, and it is important to research and understand all of the details of protein, the amount required, quality, and other details of this nutrient.
Count Your Calories
There is no actual magic number of calories you will need for your ideal weight; however, it is important to research and reviews some trial and error to figure out what works best for your body.
Drink Plenty of Water
Since our bodies are mostly water, it is critical to stay hydrated daily. Always ensure you get enough water to help with all of your body’s functions.
Get Enough Sleep
In addition to taking rest days, our bodies must repair with proper sleep. It is important to determine the healthy amount of sleep you need for your body to perform at its best.
Have Sufficient Recovery
If your body is overworked, it will not repair correctly. It is essential to give yourself the adequate amount of rest and rejuvenation it needs and to also account for times when you have overtrained.
Track Your Progress
There are many tracking tools available to track workouts, food, etc. Some people prefer an old-fashioned pen and paper notebook. This works great to keep close track of activities per week.
Example Workout Program
The body is composed of many different muscle groups, so it is important to cover as many as possible within the week. A good workout regimen should include exercises that cover the shoulders, biceps, back, chest, triceps, glutes, hamstrings, quads, calves, and abdominals.
Day 1: Upper Body
Bench Press - 4 sets of 10-12 reps
Lat Pulldowns - 3 sets of 10-12 reps
Tricep Press - 3 sets of 10 reps
Dips - 4 sets of 10 reps
Push-ups - 4 sets of 8 reps
Day 2: Lower Body
Squats - 4 sets of 12 reps
Leg Press - 3 sets of 10 reps
Leg Extension - 3 sets of 10 reps
Calf raises - 4 sets of 10 reps
Lunges - 4 sets of 10 reps
Day 3: Full Body
Military Press - 4 sets of 12 reps
Cable Rows - 4 sets of 10 reps
Deadlifts - 4 sets of 10 reps
Hamstring Curls - 4 sets of 15 reps
Bicep Dumbbell Curls 3 sets of 10 reps
Final Thoughts
Working out at home or the gym is an amazing activity and brings endless physical and mental benefits that have been proven to help us live healthier lives. Weight training, strength training, cardio, and a good gym routine can go a long way. Even the amazing benefits of yoga can help with our health!
Frequently Asked Questions
How should a beginner work out for men?
A man who is beginning a workout should work carefully to research goals and construct a workout plan that will help to meet his specific goals over time.
Is it OK to go to the gym every day as a beginner?
It is ok to go to the gym every day as a beginner, as long as precautions are being taken not to overtrain or overexpose certain body parts. However, at least one rest day a week is highly encouraged.
What should a beginner avoid in the gym?
A beginner should avoid overtraining and getting too caught up in trying to lift too heavy.
