Beginner Friendly Gym Workout Routine

 

 

1. Bodyweight Squats

• Stand with your feet shoulder-width apart, toes slightly turned out.
• Lower your body by bending your knees and pushing your hips back, as if you’re sitting back into a chair.
• Keep your chest up and your back straight.
• Lower until your thighs are parallel to the floor, then push through your heels to return to the starting position.

2. Push-Ups

• Start in a plank position with your hands shoulder-width apart, wrists under your shoulders.
• Lower your body by bending your elbows, keeping them close to your body.
• Lower until your chest nearly touches the floor, then push through your palms to return to the starting position.
• Modify by performing push-ups on your knees if needed.

3. Dumbbell Lunges

• Hold a dumbbell in each hand, arms by your sides.
• Step forward with one leg and lower your body until both knees are bent at a 90-degree angle.
• Keep your front knee aligned with your ankle and your back knee hovering just above the floor.
• Push through your front heel to return to the starting position and repeat on the other side.

4. Dumbbell Rows

• Hold a dumbbell in one hand and place your opposite knee and hand on a bench or sturdy surface.
• Keep your back flat and your core engaged.
• Pull the dumbbell up towards your hip, keeping your elbow close to your body.Lower the dumbbell back down with control and repeat on the other side.

5. Dumbbell Shoulder Press

• Hold a dumbbell in each hand at shoulder height, palms facing forward.
• Press the dumbbells overhead until your arms are fully extended.
• Lower the dumbbells back down to shoulder height with control.

6. Plank

• Start in a push-up position with your hands directly under your shoulders.
• Engage your core and keep your body in a straight line from head to heels.
• Hold this position, focusing on keeping your abs and glutes tight.

These exercises target different muscle groups and provide a well-rounded workout for beginners. Start with lighter weights and focus on proper form to prevent injury and maximize results.
 

Remember to start with light weights and gradually increase as you become more comfortable with the exercises. Listen to your body and take breaks as needed. If you’re unsure about any exercise, don’t hesitate to ask a gym instructor for assistance.