Getting Back to the Gym: 5 Beginner Gym Workouts
If you’re itching to get back into the swing of things at the gym but feeling a bit lost, worry not! I've got your back with some beginner-friendly exercises that’ll kickstart your fitness journey.
Train4Life is a local gym in Boone, NC, that offers 24/7, no-commitment memberships and group personal training sessions.
Jodi Cash (owner) also offers online coaching, a Metabolism Mastery Method for busy and full-time working moms, and 1-to-1 coaching calls.
Schedule an intro call today to learn about these offerings!
Starting Slow and Steady
Before diving into heavyweights or complex machines, let’s ease into it. Starting slow doesn’t mean you’re not making progress; in fact, it’s the best way to prevent injury and build a solid foundation. Here are five easy gym exercises tailor-made for beginners.
1. Walking or Jogging on the Treadmill
Let's start simple: the treadmill. Walking or jogging is an excellent way to get your heart pumping and those legs moving. Begin with a comfortable pace and gradually increase it as you get more comfortable. Don’t forget to warm up before and cool down after!
2. Bodyweight Squats
Squats are your best friends! They work wonders for your legs and glutes. Stand shoulder-width apart, bend your knees, and lower yourself as if you were about to sit down. Keep your back straight, chest up, and engage those core muscles. Aim for 2 sets of 10 reps to begin.
3. Push-ups
Don’t worry, push-ups aren’t as intimidating as they seem. Start with modified push-ups (on your knees) if needed. Focus on keeping your body in a straight line and lower yourself down by bending your elbows. Push back up to the starting position. Start with 2 sets of 5 and increase gradually.
4. Dumbbell Chest Press
Grab a pair of dumbbells. Lay on your back and lift up the dumbbells so they meet your shoulders on either side. Push the dumbbells up until your arms are fully extended, then slowly lower them back to chest level. Keep your feet flat on the floor and maintain a neutral spine. Begin with 2 sets of 8 reps at a weight that is comfortable for you.
5. Planks
The plank is a fantastic core exercise. Get into a push-up position but resting on your forearms. Keep your body in a straight line from head to heels. Hold this position, engaging your core muscles, for as long as you comfortably can. Aim for 20-30 seconds to start.
Remember, Consistency Is Key
Consistency beats intensity every time. Starting slow and gradually building up not only prevents burnout but also sets the stage for long-term success. Celebrate small victories and listen to your body.
Final Thoughts
Getting back to the gym as a beginner might feel daunting, but it’s an incredible step towards a healthier, happier you. Embrace the journey, enjoy the process, and don’t hesitate to ask for help when needed. You’ve got this!
Ready to begin? Lace up those sneakers, grab a water bottle, and step into the gym with confidence. You’re on your way to greatness!
Schedule a call with Jodi Cash, owner of Train4Life gym, fitness coach, and nutritionist with over 25 years of experience. She’s committed to discussing your goals to help you achieve the healthy lifestyle you want.
At Train4Life, we're more than just a gym; we're a supportive community dedicated to helping you succeed. Follow on Instagram or Facebook, or give us a call with questions at (828) 266-1110.
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