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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 158 (from laksa034)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa158.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.nuffieldhealth.com/article/gym-workouts-for-beginners\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.nuffieldhealth.com/article/gym-workouts-for-beginners\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners","crawl_time":1776420740,"first_indexed_time":1576674033,"http_code":200,"src_unparsed":"com,nuffieldhealth!www,\/article\/gym-workouts-for-beginners s443","src_root_hash":"5580212942652227958","history_drop_reason":null,"meta_title":"Gym workouts for beginners | Nuffield Health","meta_descriptions":["These beginner gym workouts are ideal for various goals, whether you want to lose some weight or burn fat, build muscle and strength or improve your fitness. Visit Nuffield Health to get started."],"attrs_boilerpipe_text":"Overview\nHow long should I workout for?\nHow much weight should I lift?\nWhat are reps and sets?\nTips for each workout\nBeginner gym workout for females\nBeginner gym workout for males\nBeginner gym workout for strength\nBeginner gym workout for fat loss\nBeginner gym workouts for flexibility\nBeginner video session\nBeginner gym workout for cardio equipment\nBeginner gym circuit programme\nExercise principles to help reach your goals\nAfter more workouts?\nRelated articles\nGoing to the gym for the first time doesn’t need to be daunting. Adam Hameed, personal trainer at Nuffield Health, offers some beginner workouts to help you feel confident and get the most out of your gym time.\nHow long should I workout for?\nStart by setting a goal to continue with the workout programme for three months. Creating a long-term exercise routine is all about forming positive habits, which means giving your mind and body the time to adjust to doing something new.\nEach workout should take 45 minutes to an hour and you should always leave 48 hours between workouts to rest and recover properly. A Monday-Wednesday-Friday routine works well for most people.\nHow much weight should I lift?\nThe best thing you can do is start at the lower end of the weight spectrum and work your way up until you reach about 60 to 70% of your max limit (the most amount of weight you can lift for one repetition with good form). That will give you a rough idea of what to start on, allowing you to slowly increase the weight little by little every week.\nWhat are reps and sets?\nReps:\na rep is how many times you repeat a specific exercise\nSets:\na set is how many rounds of reps you do.\nSo if you lift 10 times on a bench press, that would be ‘one set of 10 reps’. If you took a short break and then did the same again, you’ll have completed ‘two sets of 10 reps’.\nHow many reps and sets you go for depends on what you’re trying to achieve. More reps at a lower weight would improve your endurance, while fewer reps at a higher weight would build your muscle mass.\nWhen it comes to sets, people usually aim for between three to five, depending on how many you can complete without compromising your form.\nTips for each workout\nGo slow – focus on your technique\nRest for 60-90 seconds between each set\nKeep moving when you're resting – a gentle walk around the gym floor will keep your muscles warm and your heart rate up\nIdeally perform the workout in the order listed, but if equipment is busy then switch the order for convenience.\nBeginner gym workout for females\nThis workout for females is designed to tone the whole body, with a slight emphasis on the legs and glutes (bottom). It’s a myth that women will become bulky if they lift weights. Weight training in fact helps women become stronger, leaner and more toned. Read\nthis guide\nto help you get started.\nSeated leg press (10 reps x 3 sets)\nSeated shoulder press (10 reps x 3 sets)\nClose grip lat pulldown (10 reps x 3 sets)\nBodyweight lunges (10 reps x 3 sets)\nFull\/kneeling press ups (10 reps x 3 sets)\nPlank (30 secs x 3)\nLeg raises (10 reps x 3 sets)\nBeginner gym workout for males\nThis workout is designed to help men gain strength and lean mass. This is a full body beginner workout with an extra focus on the arms and core. You'll find by the end of this plan that all your numbers (reps or amount of weight lifted) on the exercises should increase nearly every week and you will have noticed changes in your body shape. Read\nthis guide\nto help you get started.\nSeated chest press (10 reps x 4 sets)\nSeated rows (10 reps x 4 sets)\nWide grip lat pulldown (10 reps x 4 sets)\nSeated leg press (10 reps x 4 sets)\nDumbbell seated shoulder press (10 reps x 4 sets)\nDumbbell bicep curls (10 reps x 4 sets)\nClose grip tricep press ups (10 reps x 4 sets)\nCable rotations\/twists (10 reps x 4 sets)\nReverse crunches (10 reps x 4 sets) \nBeginner gym workout for strength\nThe rep range for strength training is 4–6 reps and the idea behind this plan is to exert more energy for less reps (which will mean lifting heavier). If it’s your first time lifting for strength, don’t go too heavy, use a manageable weight for the first few weeks and then increase the load as the weeks go on. Once you think you could lift for 8–10 reps on the same weight, it’s time to increase the weight. Read\nthis guide\nto help you get started.\nBarbell push press (6 reps x 4 sets)\nGoblet squat (6 reps x 4 sets)\nDumbbell single arm row (6 reps x 4 sets)\nShoulder lateral raise (6 reps x 4 sets)\nBench press (6 reps x 4 sets)\nPull ups\/assisted pull ups (6 reps x 4 sets)\nBarbell bicep curls (8 reps x 4 sets)\nCable overhead tricep extensions (8 reps x 4 sets)\nRotating plank (30 secs x 4)\nBeginner gym workout for fat loss\nThis workout is designed to raise your heart rate and get you sweating. The purpose behind this is to push your cardiovascular fitness – when your heart rate is higher you burn more calories. It also has the added benefit of burning extra calories after you've finished the workout, as your body is still working hard to recover back to its normal state of function. So you're essentially burning more while resting just for training your heart a bit harder during your workout. Read\nthis guide\nto help you get started.\nPlate thrusters (15 reps x 3 sets)\nMountain climbers (20 reps x 3 sets)\nBox jumps (10 reps x 3 sets)\nWalk outs (10 reps x 3 sets)\nRenegade rows (full plank\/kneeling) (10 each side x 3 sets)\nPress ups (full plank\/kneeling) (15 reps x 3 sets)\nTreadmill 10 min run\/steep incline brisk walk (no hands)\nSupermans (full plank\/kneeling) (10 reps x 3 sets)\nCrunches (10 reps x 3 sets)\nBeginner gym workouts for flexibility\nThis workout requires a mat and a bit of open space to perform. Find an area in the mobility or yoga section of your gym where you’ve got enough space to stretch out fully. Flexibility is all about opening the body and relieving those tight areas that develop from being static during the day. This is less about burning calories and more about making you feel good.\nIf you work in an office or sit for long periods during the day, this is the perfect workout for shaking out tension, aches, and pains. It’s perfect for sticking on the end of a cardio or weightlifting session if you’re after an effective way to cool down. Perform the exercises listed below on either side (left and right) and hold for the required amount of time to maximise the benefits of the pose.\nChild's pose into upward dog (hold for 10 – 15 seconds)\nHip openers x 10\nKneeling shoulder stretches x 5\nThoracic rotation raises x 10\nFrog pose (hold for 10 – 15 seconds)\nHip flexor stretches \nLateral lunges x 5\nScorpion twists x 2 (hold for 5 – 10 seconds)\nBeginner video session\nIf\nyou're new to fitness, try this 5-minute high intensity session to work your\nentire body. For more free workouts from Nuffield Health\nclick\nhere\n.\nBeginner gym workout for cardio equipment\nThis mix of steady and interval cardio session with different pieces of equipment will help mix up your workout and stop you getting bored. Applying intervals to your training can really push that cardiovascular fitness and make your heart stronger and efficient. It’s a good way to prep yourself for a\nHIIT class\nfrom a breathing point of view. Read\nthis guide\nto help you get started.\n5 min treadmill brisk walk (optional incline)\n5 min rower (steady)\n1 min run\/1 min walk treadmill x 10(easy)\/15(medium)\/20(hard)\n10 min stair master (steady)\nCross trainer (maintain one pace) – 1 min low effort level\/1 min high effort level x 10(easy)\/15(medium)\/20(hard)\nNew to running?\nClick here to see our beginner 5km training plan\nBeginner gym circuit programme\nCircuit training\nis a great way to expend more calories and target multiple areas at once especially those with a time limit on their sessions. You’ll find yourself incorporating weights, high cardiovascular fitness, time efficient, muscular strength, muscular endurance, faster recovery and beats boredom. Read\nthis guide\nto help you get started.\n2 min rower\nAlternating side plank (45 secs)\nBicep curl to shoulder press (45 secs)\nBenched tricep dips (45 secs)\nSquat jumps (45 secs)\nPress up into superman (full\/knees) (45 secs)\nExercise principles to help reach your goals\nThere are many ways of training and they can all be beneficial depending on your goals.\nHowever you choose to train, there are some basic things you can do to help get the most out of your workouts.\nPay attention to what you eat\n– if your goal is fat loss just remember the basic principle is move more than you consume. This is the simple formula which a lot of people complicate when it comes to weight loss. If you’re training for muscle gain, the types of food you eat are also very important, for example, foods high in protein. And what you eat\nbefore\nand\nafter\nyour workout can also help with performance and recovery.\nThink about your job\n– lots of people spend most of their day sat down. So when it comes to exercise, standing rather than sitting will have multiple benefits and really help free up any areas that perhaps aren’t getting the movement through the restrictions of your work.\nWarm up properly\n– when it comes to warming your body up at the start of training, movement-based (also known as dynamic) stretches are best. This means anything that involves not standing still or bringing your heart rate down, for example, lunges, walk outs, simple yoga movements or cardiovascular work such as walking, cross trainer or stair master.\nDon’t forget to cool down\n– static\/slower movement stretches are much better for this part of the workout, it’s a great opportunity to try and unwind and release some of those stiffer areas that you just struggle to loosen up.\nKey takeaway\nStarting out at the gym, like doing anything new, can be nerve wracking. By following a workout routine from day 1 and getting a bit of support from the fitness experts at your induction, you'll be able to hit the ground running.\nNeed someone to train with? Our Personal Trainers have designed classes to help you achieve your fitness goals and guide you through the many different workout styles with HIIT, full-body, strength and conditioning to more balanced classes like yoga and pilates. Start exercising now with our free\nFitness and Wellbeing classes\n.\nYou can find more useful information for new gym members at our\nadvice hub\n, or why not enjoy a free tour of your\nlocal Nuffield Health gym\n.\nAfter more workouts?\nIf you’re looking for other workouts or exercises you can perform at home or at the gym, click any of the links below:\nBeginner kettlebell exercises for a great workout\nBeginners guide to weightlifting\nBeginner workouts you can do at home\nLastly, if you're into fitness and wellbeing, be sure to check out our very own \nLet's Talk Health Podcast\n for practical and actionable expert health advice that makes sense to everyone.\nLast updated Thursday 13 June 2024\nFirst published on Wednesday 18 December 2019","attrs_markdown":"[Skip to content](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#main)\n\n[![Nuffield 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[Gym workouts for beginners](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners)\n\n# Gym workouts for beginners\n- Overview\n- [How long should I workout for?](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#how-long-should-i-workout-for)\n- [How much weight should I lift?](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#how-much-weight-should-i-lift)\n- [What are reps and sets?](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#what-are-reps-and-sets)\n- [Tips for each workout](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#tips-for-each-workout)\n- [Beginner gym workout for females](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#beginner-gym-workout-for-females)\n- [Beginner gym workout for males](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#beginner-gym-workout-for-males)\n- [Beginner gym workout for strength](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#beginner-gym-workout-for-strength)\n- [Beginner gym workout for fat loss](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#beginner-gym-workout-for-fat-loss)\n- [Beginner gym workouts for flexibility](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#beginner-gym-workouts-for-flexibility)\n- [Beginner video session](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#beginner-video-session)\n- [Beginner gym workout for cardio equipment](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#beginner-gym-workout-for-cardio-equipment)\n- [Beginner gym circuit programme](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#beginner-gym-circuit-programme)\n- [Exercise principles to help reach your goals](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#exercise-principles-to-help-reach-your-goals)\n- [After more workouts?](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#after-more-workouts)\n- [Related articles](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#articles)\n\nOverview\n\n[Back to top](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#toc)\n\n[Fitness](https:\/\/www.nuffieldhealth.com\/article\/fitness) [Gyms](https:\/\/www.nuffieldhealth.com\/article\/gyms) [Workouts](https:\/\/www.nuffieldhealth.com\/article\/workouts) [Gym advice](https:\/\/www.nuffieldhealth.com\/article\/gym-advice) [Beginners' tips](https:\/\/www.nuffieldhealth.com\/article\/beginners-tips) [Help and advice](https:\/\/www.nuffieldhealth.com\/article\/help-and-advice) [Fitness advice](https:\/\/www.nuffieldhealth.com\/article\/fitness-advice)\n\n- [facebook](https:\/\/www.facebook.com\/sharer\/sharer.php?u=https%3A%2F%2Fwww.nuffieldhealth.com%2Farticle%2Fgym-workouts-for-beginners)\n- [X](http:\/\/twitter.com\/home?status=Gym%20workouts%20for%20beginners%20https%3A%2F%2Fwww.nuffieldhealth.com%2Farticle%2Fgym-workouts-for-beginners)\n- [email](mailto:?subject=Gym%20workouts%20for%20beginners&body=https%3A%2F%2Fwww.nuffieldhealth.com%2Farticle%2Fgym-workouts-for-beginners)\n\nGoing to the gym for the first time doesn’t need to be daunting. Adam Hameed, personal trainer at Nuffield Health, offers some beginner workouts to help you feel confident and get the most out of your gym time.\n\n## How long should I workout for?\nStart by setting a goal to continue with the workout programme for three months. Creating a long-term exercise routine is all about forming positive habits, which means giving your mind and body the time to adjust to doing something new.\n\nEach workout should take 45 minutes to an hour and you should always leave 48 hours between workouts to rest and recover properly. A Monday-Wednesday-Friday routine works well for most people.\n\n## How much weight should I lift?\nThe best thing you can do is start at the lower end of the weight spectrum and work your way up until you reach about 60 to 70% of your max limit (the most amount of weight you can lift for one repetition with good form). That will give you a rough idea of what to start on, allowing you to slowly increase the weight little by little every week.\n\n## What are reps and sets?\n**Reps:** a rep is how many times you repeat a specific exercise\n\n**Sets:** a set is how many rounds of reps you do.\n\nSo if you lift 10 times on a bench press, that would be ‘one set of 10 reps’. If you took a short break and then did the same again, you’ll have completed ‘two sets of 10 reps’.\n\nHow many reps and sets you go for depends on what you’re trying to achieve. More reps at a lower weight would improve your endurance, while fewer reps at a higher weight would build your muscle mass.\n\nWhen it comes to sets, people usually aim for between three to five, depending on how many you can complete without compromising your form.\n\n## Tips for each workout\n- Go slow – focus on your technique\n- Rest for 60-90 seconds between each set\n- Keep moving when you're resting – a gentle walk around the gym floor will keep your muscles warm and your heart rate up\n- Ideally perform the workout in the order listed, but if equipment is busy then switch the order for convenience.\n## Beginner gym workout for females\nThis workout for females is designed to tone the whole body, with a slight emphasis on the legs and glutes (bottom). It’s a myth that women will become bulky if they lift weights. Weight training in fact helps women become stronger, leaner and more toned. Read [this guide](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#beginnertips \"Beginner tips\") to help you get started.\n\n- Seated leg press (10 reps x 3 sets)\n- Seated shoulder press (10 reps x 3 sets)\n- Close grip lat pulldown (10 reps x 3 sets)\n- Bodyweight lunges (10 reps x 3 sets)\n- Full\/kneeling press ups (10 reps x 3 sets)\n- Plank (30 secs x 3)\n- Leg raises (10 reps x 3 sets)\n## Beginner gym workout for males\nThis workout is designed to help men gain strength and lean mass. This is a full body beginner workout with an extra focus on the arms and core. You'll find by the end of this plan that all your numbers (reps or amount of weight lifted) on the exercises should increase nearly every week and you will have noticed changes in your body shape. Read [this guide](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#beginnertips \"Beginner tips\") to help you get started.\n\n- Seated chest press (10 reps x 4 sets)\n- Seated rows (10 reps x 4 sets)\n- Wide grip lat pulldown (10 reps x 4 sets)\n- Seated leg press (10 reps x 4 sets)\n- Dumbbell seated shoulder press (10 reps x 4 sets)\n- Dumbbell bicep curls (10 reps x 4 sets)\n- Close grip tricep press ups (10 reps x 4 sets)\n- Cable rotations\/twists (10 reps x 4 sets)\n- Reverse crunches (10 reps x 4 sets)\n## Beginner gym workout for strength\nThe rep range for strength training is 4–6 reps and the idea behind this plan is to exert more energy for less reps (which will mean lifting heavier). If it’s your first time lifting for strength, don’t go too heavy, use a manageable weight for the first few weeks and then increase the load as the weeks go on. Once you think you could lift for 8–10 reps on the same weight, it’s time to increase the weight. Read [this guide](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#beginnertips \"Beginner tips\") to help you get started.\n\n- Barbell push press (6 reps x 4 sets)\n- Goblet squat (6 reps x 4 sets)\n- Dumbbell single arm row (6 reps x 4 sets)\n- Shoulder lateral raise (6 reps x 4 sets)\n- Bench press (6 reps x 4 sets)\n- Pull ups\/assisted pull ups (6 reps x 4 sets)\n- Barbell bicep curls (8 reps x 4 sets)\n- Cable overhead tricep extensions (8 reps x 4 sets)\n- Rotating plank (30 secs x 4)\n## Beginner gym workout for fat loss\nThis workout is designed to raise your heart rate and get you sweating. The purpose behind this is to push your cardiovascular fitness – when your heart rate is higher you burn more calories. It also has the added benefit of burning extra calories after you've finished the workout, as your body is still working hard to recover back to its normal state of function. So you're essentially burning more while resting just for training your heart a bit harder during your workout. Read [this guide](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#beginnertips \"Beginner tips\") to help you get started.\n\n- Plate thrusters (15 reps x 3 sets)\n- Mountain climbers (20 reps x 3 sets)\n- Box jumps (10 reps x 3 sets)\n- Walk outs (10 reps x 3 sets)\n- Renegade rows (full plank\/kneeling) (10 each side x 3 sets)\n- Press ups (full plank\/kneeling) (15 reps x 3 sets)\n- Treadmill 10 min run\/steep incline brisk walk (no hands)\n- Supermans (full plank\/kneeling) (10 reps x 3 sets)\n- Crunches (10 reps x 3 sets)\n## **Beginner gym workouts for flexibility**\nThis workout requires a mat and a bit of open space to perform. Find an area in the mobility or yoga section of your gym where you’ve got enough space to stretch out fully. Flexibility is all about opening the body and relieving those tight areas that develop from being static during the day. This is less about burning calories and more about making you feel good.\n\nIf you work in an office or sit for long periods during the day, this is the perfect workout for shaking out tension, aches, and pains. It’s perfect for sticking on the end of a cardio or weightlifting session if you’re after an effective way to cool down. Perform the exercises listed below on either side (left and right) and hold for the required amount of time to maximise the benefits of the pose.\n\n- Child's pose into upward dog (hold for 10 – 15 seconds)\n- Hip openers x 10\n- Kneeling shoulder stretches x 5\n- Thoracic rotation raises x 10\n- Frog pose (hold for 10 – 15 seconds)\n- Hip flexor stretches\n- Lateral lunges x 5\n- Scorpion twists x 2 (hold for 5 – 10 seconds)\n## Beginner video session\nIf you're new to fitness, try this 5-minute high intensity session to work your entire body. For more free workouts from Nuffield Health [click here](https:\/\/www.youtube.com\/playlist?list=PLl_Z23niMfiO460HQYGzA9z7jey7nqEr2 \"Link: https:\/\/www.youtube.com\/playlist?list=PLl_Z23niMfiO460HQYGzA9z7jey7nqEr2\").\n\n## Beginner gym workout for cardio equipment\nThis mix of steady and interval cardio session with different pieces of equipment will help mix up your workout and stop you getting bored. Applying intervals to your training can really push that cardiovascular fitness and make your heart stronger and efficient. It’s a good way to prep yourself for a [HIIT class](https:\/\/www.nuffieldhealth.com\/article\/what-is-hiit-training \"Link: \/article\/what-is-hiit-training\") from a breathing point of view. Read [this guide](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#beginnertips \"Beginner tips\") to help you get started.\n\n- 5 min treadmill brisk walk (optional incline)\n- 5 min rower (steady)\n- 1 min run\/1 min walk treadmill x 10(easy)\/15(medium)\/20(hard)\n- 10 min stair master (steady)\n- Cross trainer (maintain one pace) – 1 min low effort level\/1 min high effort level x 10(easy)\/15(medium)\/20(hard)\n\nNew to running? [Click here to see our beginner 5km training plan](https:\/\/www.nuffieldhealth.com\/article\/beginner-5k-run-training-plan \"Link: https:\/\/www.nuffieldhealth.com\/article\/beginner-5k-run-training-plan\")\n\n## Beginner gym circuit programme\n[Circuit training](https:\/\/www.nuffieldhealth.com\/article\/what-is-circuit-training \"Link: \/article\/what-is-circuit-training\") is a great way to expend more calories and target multiple areas at once especially those with a time limit on their sessions. You’ll find yourself incorporating weights, high cardiovascular fitness, time efficient, muscular strength, muscular endurance, faster recovery and beats boredom. Read [this guide](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#beginnertips \"Beginner tips\") to help you get started.\n\n- 2 min rower\n- Alternating side plank (45 secs)\n- Bicep curl to shoulder press (45 secs)\n- Benched tricep dips (45 secs)\n- Squat jumps (45 secs)\n- Press up into superman (full\/knees) (45 secs)\n## Exercise principles to help reach your goals\nThere are many ways of training and they can all be beneficial depending on your goals.\n\nHowever you choose to train, there are some basic things you can do to help get the most out of your workouts.\n\n1. **Pay attention to what you eat** – if your goal is fat loss just remember the basic principle is move more than you consume. This is the simple formula which a lot of people complicate when it comes to weight loss. If you’re training for muscle gain, the types of food you eat are also very important, for example, foods high in protein. And what you eat [before](https:\/\/www.nuffieldhealth.com\/article\/what-to-eat-before-a-workout \"Eating before a workout\") and [after](https:\/\/www.nuffieldhealth.com\/article\/what-to-eat-after-a-workout \"Eating after a workout\") your workout can also help with performance and recovery.\n2. **Think about your job** – lots of people spend most of their day sat down. So when it comes to exercise, standing rather than sitting will have multiple benefits and really help free up any areas that perhaps aren’t getting the movement through the restrictions of your work.\n3. **Warm up properly** – when it comes to warming your body up at the start of training, movement-based (also known as dynamic) stretches are best. This means anything that involves not standing still or bringing your heart rate down, for example, lunges, walk outs, simple yoga movements or cardiovascular work such as walking, cross trainer or stair master.\n4. **Don’t forget to cool down** – static\/slower movement stretches are much better for this part of the workout, it’s a great opportunity to try and unwind and release some of those stiffer areas that you just struggle to loosen up.\n### Key takeaway\nStarting out at the gym, like doing anything new, can be nerve wracking. By following a workout routine from day 1 and getting a bit of support from the fitness experts at your induction, you'll be able to hit the ground running.\n\nNeed someone to train with? Our Personal Trainers have designed classes to help you achieve your fitness goals and guide you through the many different workout styles with HIIT, full-body, strength and conditioning to more balanced classes like yoga and pilates. Start exercising now with our free [Fitness and Wellbeing classes](https:\/\/nuffieldhealth.vhx.tv\/free-videos \"Link: https:\/\/nuffieldhealth.vhx.tv\/free-videos\").\n\nYou can find more useful information for new gym members at our [advice hub](https:\/\/www.nuffieldhealth.com\/gyms\/new-member-advice-hub \"New member advice\"), or why not enjoy a free tour of your [local Nuffield Health gym](https:\/\/www.nuffieldhealth.com\/gyms \"Link: \/gyms\").\n\n## After more workouts?\nIf you’re looking for other workouts or exercises you can perform at home or at the gym, click any of the links below:\n\n- [Beginner kettlebell exercises for a great workout](https:\/\/www.nuffieldhealth.com\/article\/kettlebell-exercises-for-a-great-workout \"Link: https:\/\/www.nuffieldhealth.com\/article\/kettlebell-exercises-for-a-great-workout\")\n- [Beginners guide to weightlifting](https:\/\/www.nuffieldhealth.com\/article\/weightlifting-for-beginners \"Link: https:\/\/www.nuffieldhealth.com\/article\/weightlifting-for-beginners\")\n- [Beginner workouts you can do at home](https:\/\/www.nuffieldhealth.com\/article\/at-home-workouts-for-beginners \"Link: https:\/\/www.nuffieldhealth.com\/article\/at-home-workouts-for-beginners\")\n\nLastly, if you're into fitness and wellbeing, be sure to check out our very own [Let's Talk Health Podcast](https:\/\/www.nuffieldhealth.com\/article\/lets-talk-health-podcast \"Link: https:\/\/www.nuffieldhealth.com\/article\/lets-talk-health-podcast\") for practical and actionable expert health advice that makes sense to everyone.\n\nLast updated Thursday 13 June 2024\n\nFirst published on Wednesday 18 December 2019\n\n[Fitness](https:\/\/www.nuffieldhealth.com\/article\/fitness) [Gyms](https:\/\/www.nuffieldhealth.com\/article\/gyms) [Workouts](https:\/\/www.nuffieldhealth.com\/article\/workouts) [Gym advice](https:\/\/www.nuffieldhealth.com\/article\/gym-advice) [Beginners' tips](https:\/\/www.nuffieldhealth.com\/article\/beginners-tips) [Help and advice](https:\/\/www.nuffieldhealth.com\/article\/help-and-advice) [Fitness advice](https:\/\/www.nuffieldhealth.com\/article\/fitness-advice)\n\n- [facebook](https:\/\/www.facebook.com\/sharer\/sharer.php?u=https%3A%2F%2Fwww.nuffieldhealth.com%2Farticle%2Fgym-workouts-for-beginners)\n- [X](http:\/\/twitter.com\/home?status=Gym%20workouts%20for%20beginners%20https%3A%2F%2Fwww.nuffieldhealth.com%2Farticle%2Fgym-workouts-for-beginners)\n- [email](mailto:?subject=Gym%20workouts%20for%20beginners&body=https%3A%2F%2Fwww.nuffieldhealth.com%2Farticle%2Fgym-workouts-for-beginners)\n\n## Related articles\n[5 tips for beginners at the gym](https:\/\/www.nuffieldhealth.com\/article\/new-to-the-gym-here-are-5-tips-for-new-starters)\n\n[Get fit with \\#Find5 \\| 5-minute exercise videos to improve fitness](https:\/\/www.nuffieldhealth.com\/article\/get-fit-with-find5-5-minute-exercise-videos-to-improve-fitness)\n\n[5 easy tips to get active and improve your fitness](https:\/\/www.nuffieldhealth.com\/article\/5-tips-to-get-more-active-and-stick-to-the-habit)\n\n[Kick-start a healthy routine by joining the gym](https:\/\/www.nuffieldhealth.com\/article\/kick-start-a-healthy-routine-by-joining-the-gym)\n\n[Resistance training workout for beginners](https:\/\/www.nuffieldhealth.com\/article\/resistance-training-workout-for-beginners)\n\n[Why you sweat so much when you exercise](https:\/\/www.nuffieldhealth.com\/article\/gym-sweating-guide-perspiration-exercise)\n\n[Gym essentials \\| A beginners guide to gym gear and gadgets](https:\/\/www.nuffieldhealth.com\/article\/gym-essentials-beginners-guide)\n\n[At-home workouts for beginners](https:\/\/www.nuffieldhealth.com\/article\/at-home-workouts-for-beginners)\n\n[Get fit with \\#Find5 \\| 5-minute exercise videos to improve fitness](https:\/\/www.nuffieldhealth.com\/article\/get-fit-with-find5-5-minute-exercise-videos-to-improve-fitness)\n\nSee more articles\n\n- [About us](https:\/\/www.nuffieldhealth.com\/about-us)\n- [Media centre](https:\/\/www.nuffieldhealth.com\/about-us\/media-centre\/press-releases)\n- [Contact us](https:\/\/www.nuffieldhealth.com\/contact-us)\n- [Careers](http:\/\/www.nuffieldhealthcareers.com\/)\n- [For Healthcare Professionals](https:\/\/www.nuffieldhealth.com\/healthcare-professionals)\n- [Corporate healthcare](https:\/\/www.nuffieldhealth.com\/corporate-healthcare)\n\n- [Terms and conditions](https:\/\/www.nuffieldhealth.com\/terms\/nuffield-health-website-terms-and-conditions)\n- [Privacy policy](https:\/\/www.nuffieldhealth.com\/privacy)\n- © 2026 Nuffield Health","attrs_readable_markdown":"- Overview\n- [How long should I workout for?](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#how-long-should-i-workout-for)\n- [How much weight should I lift?](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#how-much-weight-should-i-lift)\n- [What are reps and sets?](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#what-are-reps-and-sets)\n- [Tips for each workout](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#tips-for-each-workout)\n- [Beginner gym workout for females](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#beginner-gym-workout-for-females)\n- [Beginner gym workout for males](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#beginner-gym-workout-for-males)\n- [Beginner gym workout for strength](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#beginner-gym-workout-for-strength)\n- [Beginner gym workout for fat loss](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#beginner-gym-workout-for-fat-loss)\n- [Beginner gym workouts for flexibility](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#beginner-gym-workouts-for-flexibility)\n- [Beginner video session](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#beginner-video-session)\n- [Beginner gym workout for cardio equipment](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#beginner-gym-workout-for-cardio-equipment)\n- [Beginner gym circuit programme](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#beginner-gym-circuit-programme)\n- [Exercise principles to help reach your goals](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#exercise-principles-to-help-reach-your-goals)\n- [After more workouts?](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#after-more-workouts)\n- [Related articles](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#articles)\n\nGoing to the gym for the first time doesn’t need to be daunting. Adam Hameed, personal trainer at Nuffield Health, offers some beginner workouts to help you feel confident and get the most out of your gym time.\n\n## How long should I workout for?\nStart by setting a goal to continue with the workout programme for three months. Creating a long-term exercise routine is all about forming positive habits, which means giving your mind and body the time to adjust to doing something new.\n\nEach workout should take 45 minutes to an hour and you should always leave 48 hours between workouts to rest and recover properly. A Monday-Wednesday-Friday routine works well for most people.\n\n## How much weight should I lift?\nThe best thing you can do is start at the lower end of the weight spectrum and work your way up until you reach about 60 to 70% of your max limit (the most amount of weight you can lift for one repetition with good form). That will give you a rough idea of what to start on, allowing you to slowly increase the weight little by little every week.\n\n## What are reps and sets?\n**Reps:** a rep is how many times you repeat a specific exercise\n\n**Sets:** a set is how many rounds of reps you do.\n\nSo if you lift 10 times on a bench press, that would be ‘one set of 10 reps’. If you took a short break and then did the same again, you’ll have completed ‘two sets of 10 reps’.\n\nHow many reps and sets you go for depends on what you’re trying to achieve. More reps at a lower weight would improve your endurance, while fewer reps at a higher weight would build your muscle mass.\n\nWhen it comes to sets, people usually aim for between three to five, depending on how many you can complete without compromising your form.\n\n## Tips for each workout\n- Go slow – focus on your technique\n- Rest for 60-90 seconds between each set\n- Keep moving when you're resting – a gentle walk around the gym floor will keep your muscles warm and your heart rate up\n- Ideally perform the workout in the order listed, but if equipment is busy then switch the order for convenience.\n## Beginner gym workout for females\nThis workout for females is designed to tone the whole body, with a slight emphasis on the legs and glutes (bottom). It’s a myth that women will become bulky if they lift weights. Weight training in fact helps women become stronger, leaner and more toned. Read [this guide](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#beginnertips \"Beginner tips\") to help you get started.\n\n- Seated leg press (10 reps x 3 sets)\n- Seated shoulder press (10 reps x 3 sets)\n- Close grip lat pulldown (10 reps x 3 sets)\n- Bodyweight lunges (10 reps x 3 sets)\n- Full\/kneeling press ups (10 reps x 3 sets)\n- Plank (30 secs x 3)\n- Leg raises (10 reps x 3 sets)\n## Beginner gym workout for males\nThis workout is designed to help men gain strength and lean mass. This is a full body beginner workout with an extra focus on the arms and core. You'll find by the end of this plan that all your numbers (reps or amount of weight lifted) on the exercises should increase nearly every week and you will have noticed changes in your body shape. Read [this guide](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#beginnertips \"Beginner tips\") to help you get started.\n\n- Seated chest press (10 reps x 4 sets)\n- Seated rows (10 reps x 4 sets)\n- Wide grip lat pulldown (10 reps x 4 sets)\n- Seated leg press (10 reps x 4 sets)\n- Dumbbell seated shoulder press (10 reps x 4 sets)\n- Dumbbell bicep curls (10 reps x 4 sets)\n- Close grip tricep press ups (10 reps x 4 sets)\n- Cable rotations\/twists (10 reps x 4 sets)\n- Reverse crunches (10 reps x 4 sets)\n## Beginner gym workout for strength\nThe rep range for strength training is 4–6 reps and the idea behind this plan is to exert more energy for less reps (which will mean lifting heavier). If it’s your first time lifting for strength, don’t go too heavy, use a manageable weight for the first few weeks and then increase the load as the weeks go on. Once you think you could lift for 8–10 reps on the same weight, it’s time to increase the weight. Read [this guide](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#beginnertips \"Beginner tips\") to help you get started.\n\n- Barbell push press (6 reps x 4 sets)\n- Goblet squat (6 reps x 4 sets)\n- Dumbbell single arm row (6 reps x 4 sets)\n- Shoulder lateral raise (6 reps x 4 sets)\n- Bench press (6 reps x 4 sets)\n- Pull ups\/assisted pull ups (6 reps x 4 sets)\n- Barbell bicep curls (8 reps x 4 sets)\n- Cable overhead tricep extensions (8 reps x 4 sets)\n- Rotating plank (30 secs x 4)\n## Beginner gym workout for fat loss\nThis workout is designed to raise your heart rate and get you sweating. The purpose behind this is to push your cardiovascular fitness – when your heart rate is higher you burn more calories. It also has the added benefit of burning extra calories after you've finished the workout, as your body is still working hard to recover back to its normal state of function. So you're essentially burning more while resting just for training your heart a bit harder during your workout. Read [this guide](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#beginnertips \"Beginner tips\") to help you get started.\n\n- Plate thrusters (15 reps x 3 sets)\n- Mountain climbers (20 reps x 3 sets)\n- Box jumps (10 reps x 3 sets)\n- Walk outs (10 reps x 3 sets)\n- Renegade rows (full plank\/kneeling) (10 each side x 3 sets)\n- Press ups (full plank\/kneeling) (15 reps x 3 sets)\n- Treadmill 10 min run\/steep incline brisk walk (no hands)\n- Supermans (full plank\/kneeling) (10 reps x 3 sets)\n- Crunches (10 reps x 3 sets)\n## **Beginner gym workouts for flexibility**\nThis workout requires a mat and a bit of open space to perform. Find an area in the mobility or yoga section of your gym where you’ve got enough space to stretch out fully. Flexibility is all about opening the body and relieving those tight areas that develop from being static during the day. This is less about burning calories and more about making you feel good.\n\nIf you work in an office or sit for long periods during the day, this is the perfect workout for shaking out tension, aches, and pains. It’s perfect for sticking on the end of a cardio or weightlifting session if you’re after an effective way to cool down. Perform the exercises listed below on either side (left and right) and hold for the required amount of time to maximise the benefits of the pose.\n\n- Child's pose into upward dog (hold for 10 – 15 seconds)\n- Hip openers x 10\n- Kneeling shoulder stretches x 5\n- Thoracic rotation raises x 10\n- Frog pose (hold for 10 – 15 seconds)\n- Hip flexor stretches\n- Lateral lunges x 5\n- Scorpion twists x 2 (hold for 5 – 10 seconds)\n## Beginner video session\nIf you're new to fitness, try this 5-minute high intensity session to work your entire body. For more free workouts from Nuffield Health [click here](https:\/\/www.youtube.com\/playlist?list=PLl_Z23niMfiO460HQYGzA9z7jey7nqEr2 \"Link: https:\/\/www.youtube.com\/playlist?list=PLl_Z23niMfiO460HQYGzA9z7jey7nqEr2\").\n\n## Beginner gym workout for cardio equipment\nThis mix of steady and interval cardio session with different pieces of equipment will help mix up your workout and stop you getting bored. Applying intervals to your training can really push that cardiovascular fitness and make your heart stronger and efficient. It’s a good way to prep yourself for a [HIIT class](https:\/\/www.nuffieldhealth.com\/article\/what-is-hiit-training \"Link: \/article\/what-is-hiit-training\") from a breathing point of view. Read [this guide](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#beginnertips \"Beginner tips\") to help you get started.\n\n- 5 min treadmill brisk walk (optional incline)\n- 5 min rower (steady)\n- 1 min run\/1 min walk treadmill x 10(easy)\/15(medium)\/20(hard)\n- 10 min stair master (steady)\n- Cross trainer (maintain one pace) – 1 min low effort level\/1 min high effort level x 10(easy)\/15(medium)\/20(hard)\n\nNew to running? [Click here to see our beginner 5km training plan](https:\/\/www.nuffieldhealth.com\/article\/beginner-5k-run-training-plan \"Link: https:\/\/www.nuffieldhealth.com\/article\/beginner-5k-run-training-plan\")\n\n## Beginner gym circuit programme\n[Circuit training](https:\/\/www.nuffieldhealth.com\/article\/what-is-circuit-training \"Link: \/article\/what-is-circuit-training\") is a great way to expend more calories and target multiple areas at once especially those with a time limit on their sessions. You’ll find yourself incorporating weights, high cardiovascular fitness, time efficient, muscular strength, muscular endurance, faster recovery and beats boredom. Read [this guide](https:\/\/www.nuffieldhealth.com\/article\/gym-workouts-for-beginners#beginnertips \"Beginner tips\") to help you get started.\n\n- 2 min rower\n- Alternating side plank (45 secs)\n- Bicep curl to shoulder press (45 secs)\n- Benched tricep dips (45 secs)\n- Squat jumps (45 secs)\n- Press up into superman (full\/knees) (45 secs)\n## Exercise principles to help reach your goals\nThere are many ways of training and they can all be beneficial depending on your goals.\n\nHowever you choose to train, there are some basic things you can do to help get the most out of your workouts.\n\n1. **Pay attention to what you eat** – if your goal is fat loss just remember the basic principle is move more than you consume. This is the simple formula which a lot of people complicate when it comes to weight loss. If you’re training for muscle gain, the types of food you eat are also very important, for example, foods high in protein. And what you eat [before](https:\/\/www.nuffieldhealth.com\/article\/what-to-eat-before-a-workout \"Eating before a workout\") and [after](https:\/\/www.nuffieldhealth.com\/article\/what-to-eat-after-a-workout \"Eating after a workout\") your workout can also help with performance and recovery.\n2. **Think about your job** – lots of people spend most of their day sat down. So when it comes to exercise, standing rather than sitting will have multiple benefits and really help free up any areas that perhaps aren’t getting the movement through the restrictions of your work.\n3. **Warm up properly** – when it comes to warming your body up at the start of training, movement-based (also known as dynamic) stretches are best. This means anything that involves not standing still or bringing your heart rate down, for example, lunges, walk outs, simple yoga movements or cardiovascular work such as walking, cross trainer or stair master.\n4. **Don’t forget to cool down** – static\/slower movement stretches are much better for this part of the workout, it’s a great opportunity to try and unwind and release some of those stiffer areas that you just struggle to loosen up.\n### Key takeaway\nStarting out at the gym, like doing anything new, can be nerve wracking. By following a workout routine from day 1 and getting a bit of support from the fitness experts at your induction, you'll be able to hit the ground running.\n\nNeed someone to train with? Our Personal Trainers have designed classes to help you achieve your fitness goals and guide you through the many different workout styles with HIIT, full-body, strength and conditioning to more balanced classes like yoga and pilates. Start exercising now with our free [Fitness and Wellbeing classes](https:\/\/nuffieldhealth.vhx.tv\/free-videos \"Link: https:\/\/nuffieldhealth.vhx.tv\/free-videos\").\n\nYou can find more useful information for new gym members at our [advice hub](https:\/\/www.nuffieldhealth.com\/gyms\/new-member-advice-hub \"New member advice\"), or why not enjoy a free tour of your [local Nuffield Health gym](https:\/\/www.nuffieldhealth.com\/gyms \"Link: \/gyms\").\n\n## After more workouts?\nIf you’re looking for other workouts or exercises you can perform at home or at the gym, click any of the links below:\n\n- [Beginner kettlebell exercises for a great workout](https:\/\/www.nuffieldhealth.com\/article\/kettlebell-exercises-for-a-great-workout \"Link: https:\/\/www.nuffieldhealth.com\/article\/kettlebell-exercises-for-a-great-workout\")\n- [Beginners guide to weightlifting](https:\/\/www.nuffieldhealth.com\/article\/weightlifting-for-beginners \"Link: https:\/\/www.nuffieldhealth.com\/article\/weightlifting-for-beginners\")\n- [Beginner workouts you can do at home](https:\/\/www.nuffieldhealth.com\/article\/at-home-workouts-for-beginners \"Link: https:\/\/www.nuffieldhealth.com\/article\/at-home-workouts-for-beginners\")\n\nLastly, if you're into fitness and wellbeing, be sure to check out our very own [Let's Talk Health Podcast](https:\/\/www.nuffieldhealth.com\/article\/lets-talk-health-podcast \"Link: https:\/\/www.nuffieldhealth.com\/article\/lets-talk-health-podcast\") for practical and actionable expert health advice that makes sense to everyone.\n\nLast updated Thursday 13 June 2024\n\nFirst published on Wednesday 18 December 2019","meta_canonical":null}

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Boilerpipe Text	Overview How long should I workout for? How much weight should I lift? What are reps and sets? Tips for each workout Beginner gym workout for females Beginner gym workout for males Beginner gym workout for strength Beginner gym workout for fat loss Beginner gym workouts for flexibility Beginner video session Beginner gym workout for cardio equipment Beginner gym circuit programme Exercise principles to help reach your goals After more workouts? Related articles Going to the gym for the first time doesn’t need to be daunting. Adam Hameed, personal trainer at Nuffield Health, offers some beginner workouts to help you feel confident and get the most out of your gym time. How long should I workout for? Start by setting a goal to continue with the workout programme for three months. Creating a long-term exercise routine is all about forming positive habits, which means giving your mind and body the time to adjust to doing something new. Each workout should take 45 minutes to an hour and you should always leave 48 hours between workouts to rest and recover properly. A Monday-Wednesday-Friday routine works well for most people. How much weight should I lift? The best thing you can do is start at the lower end of the weight spectrum and work your way up until you reach about 60 to 70% of your max limit (the most amount of weight you can lift for one repetition with good form). That will give you a rough idea of what to start on, allowing you to slowly increase the weight little by little every week. What are reps and sets? Reps: a rep is how many times you repeat a specific exercise Sets: a set is how many rounds of reps you do. So if you lift 10 times on a bench press, that would be ‘one set of 10 reps’. If you took a short break and then did the same again, you’ll have completed ‘two sets of 10 reps’. How many reps and sets you go for depends on what you’re trying to achieve. More reps at a lower weight would improve your endurance, while fewer reps at a higher weight would build your muscle mass. When it comes to sets, people usually aim for between three to five, depending on how many you can complete without compromising your form. Tips for each workout Go slow – focus on your technique Rest for 60-90 seconds between each set Keep moving when you're resting – a gentle walk around the gym floor will keep your muscles warm and your heart rate up Ideally perform the workout in the order listed, but if equipment is busy then switch the order for convenience. Beginner gym workout for females This workout for females is designed to tone the whole body, with a slight emphasis on the legs and glutes (bottom). It’s a myth that women will become bulky if they lift weights. Weight training in fact helps women become stronger, leaner and more toned. Read this guide to help you get started. Seated leg press (10 reps x 3 sets) Seated shoulder press (10 reps x 3 sets) Close grip lat pulldown (10 reps x 3 sets) Bodyweight lunges (10 reps x 3 sets) Full/kneeling press ups (10 reps x 3 sets) Plank (30 secs x 3) Leg raises (10 reps x 3 sets) Beginner gym workout for males This workout is designed to help men gain strength and lean mass. This is a full body beginner workout with an extra focus on the arms and core. You'll find by the end of this plan that all your numbers (reps or amount of weight lifted) on the exercises should increase nearly every week and you will have noticed changes in your body shape. Read this guide to help you get started. Seated chest press (10 reps x 4 sets) Seated rows (10 reps x 4 sets) Wide grip lat pulldown (10 reps x 4 sets) Seated leg press (10 reps x 4 sets) Dumbbell seated shoulder press (10 reps x 4 sets) Dumbbell bicep curls (10 reps x 4 sets) Close grip tricep press ups (10 reps x 4 sets) Cable rotations/twists (10 reps x 4 sets) Reverse crunches (10 reps x 4 sets) Beginner gym workout for strength The rep range for strength training is 4–6 reps and the idea behind this plan is to exert more energy for less reps (which will mean lifting heavier). If it’s your first time lifting for strength, don’t go too heavy, use a manageable weight for the first few weeks and then increase the load as the weeks go on. Once you think you could lift for 8–10 reps on the same weight, it’s time to increase the weight. Read this guide to help you get started. Barbell push press (6 reps x 4 sets) Goblet squat (6 reps x 4 sets) Dumbbell single arm row (6 reps x 4 sets) Shoulder lateral raise (6 reps x 4 sets) Bench press (6 reps x 4 sets) Pull ups/assisted pull ups (6 reps x 4 sets) Barbell bicep curls (8 reps x 4 sets) Cable overhead tricep extensions (8 reps x 4 sets) Rotating plank (30 secs x 4) Beginner gym workout for fat loss This workout is designed to raise your heart rate and get you sweating. The purpose behind this is to push your cardiovascular fitness – when your heart rate is higher you burn more calories. It also has the added benefit of burning extra calories after you've finished the workout, as your body is still working hard to recover back to its normal state of function. So you're essentially burning more while resting just for training your heart a bit harder during your workout. Read this guide to help you get started. Plate thrusters (15 reps x 3 sets) Mountain climbers (20 reps x 3 sets) Box jumps (10 reps x 3 sets) Walk outs (10 reps x 3 sets) Renegade rows (full plank/kneeling) (10 each side x 3 sets) Press ups (full plank/kneeling) (15 reps x 3 sets) Treadmill 10 min run/steep incline brisk walk (no hands) Supermans (full plank/kneeling) (10 reps x 3 sets) Crunches (10 reps x 3 sets) Beginner gym workouts for flexibility This workout requires a mat and a bit of open space to perform. Find an area in the mobility or yoga section of your gym where you’ve got enough space to stretch out fully. Flexibility is all about opening the body and relieving those tight areas that develop from being static during the day. This is less about burning calories and more about making you feel good. If you work in an office or sit for long periods during the day, this is the perfect workout for shaking out tension, aches, and pains. It’s perfect for sticking on the end of a cardio or weightlifting session if you’re after an effective way to cool down. Perform the exercises listed below on either side (left and right) and hold for the required amount of time to maximise the benefits of the pose. Child's pose into upward dog (hold for 10 – 15 seconds) Hip openers x 10 Kneeling shoulder stretches x 5 Thoracic rotation raises x 10 Frog pose (hold for 10 – 15 seconds) Hip flexor stretches Lateral lunges x 5 Scorpion twists x 2 (hold for 5 – 10 seconds) Beginner video session If you're new to fitness, try this 5-minute high intensity session to work your entire body. For more free workouts from Nuffield Health click here . Beginner gym workout for cardio equipment This mix of steady and interval cardio session with different pieces of equipment will help mix up your workout and stop you getting bored. Applying intervals to your training can really push that cardiovascular fitness and make your heart stronger and efficient. It’s a good way to prep yourself for a HIIT class from a breathing point of view. Read this guide to help you get started. 5 min treadmill brisk walk (optional incline) 5 min rower (steady) 1 min run/1 min walk treadmill x 10(easy)/15(medium)/20(hard) 10 min stair master (steady) Cross trainer (maintain one pace) – 1 min low effort level/1 min high effort level x 10(easy)/15(medium)/20(hard) New to running? Click here to see our beginner 5km training plan Beginner gym circuit programme Circuit training is a great way to expend more calories and target multiple areas at once especially those with a time limit on their sessions. You’ll find yourself incorporating weights, high cardiovascular fitness, time efficient, muscular strength, muscular endurance, faster recovery and beats boredom. Read this guide to help you get started. 2 min rower Alternating side plank (45 secs) Bicep curl to shoulder press (45 secs) Benched tricep dips (45 secs) Squat jumps (45 secs) Press up into superman (full/knees) (45 secs) Exercise principles to help reach your goals There are many ways of training and they can all be beneficial depending on your goals. However you choose to train, there are some basic things you can do to help get the most out of your workouts. Pay attention to what you eat – if your goal is fat loss just remember the basic principle is move more than you consume. This is the simple formula which a lot of people complicate when it comes to weight loss. If you’re training for muscle gain, the types of food you eat are also very important, for example, foods high in protein. And what you eat before and after your workout can also help with performance and recovery. Think about your job – lots of people spend most of their day sat down. So when it comes to exercise, standing rather than sitting will have multiple benefits and really help free up any areas that perhaps aren’t getting the movement through the restrictions of your work. Warm up properly – when it comes to warming your body up at the start of training, movement-based (also known as dynamic) stretches are best. This means anything that involves not standing still or bringing your heart rate down, for example, lunges, walk outs, simple yoga movements or cardiovascular work such as walking, cross trainer or stair master. Don’t forget to cool down – static/slower movement stretches are much better for this part of the workout, it’s a great opportunity to try and unwind and release some of those stiffer areas that you just struggle to loosen up. Key takeaway Starting out at the gym, like doing anything new, can be nerve wracking. By following a workout routine from day 1 and getting a bit of support from the fitness experts at your induction, you'll be able to hit the ground running. Need someone to train with? Our Personal Trainers have designed classes to help you achieve your fitness goals and guide you through the many different workout styles with HIIT, full-body, strength and conditioning to more balanced classes like yoga and pilates. Start exercising now with our free Fitness and Wellbeing classes . You can find more useful information for new gym members at our advice hub , or why not enjoy a free tour of your local Nuffield Health gym . After more workouts? If you’re looking for other workouts or exercises you can perform at home or at the gym, click any of the links below: Beginner kettlebell exercises for a great workout Beginners guide to weightlifting Beginner workouts you can do at home Lastly, if you're into fitness and wellbeing, be sure to check out our very own Let's Talk Health Podcast for practical and actionable expert health advice that makes sense to everyone. Last updated Thursday 13 June 2024 First published on Wednesday 18 December 2019
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[Gym workouts for beginners](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners) # Gym workouts for beginners - Overview - [How long should I workout for?](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#how-long-should-i-workout-for) - [How much weight should I lift?](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#how-much-weight-should-i-lift) - [What are reps and sets?](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#what-are-reps-and-sets) - [Tips for each workout](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#tips-for-each-workout) - [Beginner gym workout for females](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#beginner-gym-workout-for-females) - [Beginner gym workout for males](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#beginner-gym-workout-for-males) - [Beginner gym workout for strength](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#beginner-gym-workout-for-strength) - [Beginner gym workout for fat loss](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#beginner-gym-workout-for-fat-loss) - [Beginner gym workouts for flexibility](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#beginner-gym-workouts-for-flexibility) - [Beginner video session](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#beginner-video-session) - [Beginner gym workout for cardio equipment](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#beginner-gym-workout-for-cardio-equipment) - [Beginner gym circuit programme](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#beginner-gym-circuit-programme) - [Exercise principles to help reach your goals](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#exercise-principles-to-help-reach-your-goals) - [After more workouts?](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#after-more-workouts) - [Related articles](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#articles) Overview [Back to top](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#toc) [Fitness](https://www.nuffieldhealth.com/article/fitness) [Gyms](https://www.nuffieldhealth.com/article/gyms) [Workouts](https://www.nuffieldhealth.com/article/workouts) [Gym advice](https://www.nuffieldhealth.com/article/gym-advice) [Beginners' tips](https://www.nuffieldhealth.com/article/beginners-tips) [Help and advice](https://www.nuffieldhealth.com/article/help-and-advice) [Fitness advice](https://www.nuffieldhealth.com/article/fitness-advice) - [facebook](https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fwww.nuffieldhealth.com%2Farticle%2Fgym-workouts-for-beginners) - [X](http://twitter.com/home?status=Gym%20workouts%20for%20beginners%20https%3A%2F%2Fwww.nuffieldhealth.com%2Farticle%2Fgym-workouts-for-beginners) - [email](mailto:?subject=Gym%20workouts%20for%20beginners&body=https%3A%2F%2Fwww.nuffieldhealth.com%2Farticle%2Fgym-workouts-for-beginners) Going to the gym for the first time doesn’t need to be daunting. Adam Hameed, personal trainer at Nuffield Health, offers some beginner workouts to help you feel confident and get the most out of your gym time. ## How long should I workout for? Start by setting a goal to continue with the workout programme for three months. Creating a long-term exercise routine is all about forming positive habits, which means giving your mind and body the time to adjust to doing something new. Each workout should take 45 minutes to an hour and you should always leave 48 hours between workouts to rest and recover properly. A Monday-Wednesday-Friday routine works well for most people. ## How much weight should I lift? The best thing you can do is start at the lower end of the weight spectrum and work your way up until you reach about 60 to 70% of your max limit (the most amount of weight you can lift for one repetition with good form). That will give you a rough idea of what to start on, allowing you to slowly increase the weight little by little every week. ## What are reps and sets? Reps: a rep is how many times you repeat a specific exercise Sets: a set is how many rounds of reps you do. So if you lift 10 times on a bench press, that would be ‘one set of 10 reps’. If you took a short break and then did the same again, you’ll have completed ‘two sets of 10 reps’. How many reps and sets you go for depends on what you’re trying to achieve. More reps at a lower weight would improve your endurance, while fewer reps at a higher weight would build your muscle mass. When it comes to sets, people usually aim for between three to five, depending on how many you can complete without compromising your form. ## Tips for each workout - Go slow – focus on your technique - Rest for 60-90 seconds between each set - Keep moving when you're resting – a gentle walk around the gym floor will keep your muscles warm and your heart rate up - Ideally perform the workout in the order listed, but if equipment is busy then switch the order for convenience. ## Beginner gym workout for females This workout for females is designed to tone the whole body, with a slight emphasis on the legs and glutes (bottom). It’s a myth that women will become bulky if they lift weights. Weight training in fact helps women become stronger, leaner and more toned. Read [this guide](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#beginnertips "Beginner tips") to help you get started. - Seated leg press (10 reps x 3 sets) - Seated shoulder press (10 reps x 3 sets) - Close grip lat pulldown (10 reps x 3 sets) - Bodyweight lunges (10 reps x 3 sets) - Full/kneeling press ups (10 reps x 3 sets) - Plank (30 secs x 3) - Leg raises (10 reps x 3 sets) ## Beginner gym workout for males This workout is designed to help men gain strength and lean mass. This is a full body beginner workout with an extra focus on the arms and core. You'll find by the end of this plan that all your numbers (reps or amount of weight lifted) on the exercises should increase nearly every week and you will have noticed changes in your body shape. Read [this guide](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#beginnertips "Beginner tips") to help you get started. - Seated chest press (10 reps x 4 sets) - Seated rows (10 reps x 4 sets) - Wide grip lat pulldown (10 reps x 4 sets) - Seated leg press (10 reps x 4 sets) - Dumbbell seated shoulder press (10 reps x 4 sets) - Dumbbell bicep curls (10 reps x 4 sets) - Close grip tricep press ups (10 reps x 4 sets) - Cable rotations/twists (10 reps x 4 sets) - Reverse crunches (10 reps x 4 sets) ## Beginner gym workout for strength The rep range for strength training is 4–6 reps and the idea behind this plan is to exert more energy for less reps (which will mean lifting heavier). If it’s your first time lifting for strength, don’t go too heavy, use a manageable weight for the first few weeks and then increase the load as the weeks go on. Once you think you could lift for 8–10 reps on the same weight, it’s time to increase the weight. Read [this guide](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#beginnertips "Beginner tips") to help you get started. - Barbell push press (6 reps x 4 sets) - Goblet squat (6 reps x 4 sets) - Dumbbell single arm row (6 reps x 4 sets) - Shoulder lateral raise (6 reps x 4 sets) - Bench press (6 reps x 4 sets) - Pull ups/assisted pull ups (6 reps x 4 sets) - Barbell bicep curls (8 reps x 4 sets) - Cable overhead tricep extensions (8 reps x 4 sets) - Rotating plank (30 secs x 4) ## Beginner gym workout for fat loss This workout is designed to raise your heart rate and get you sweating. The purpose behind this is to push your cardiovascular fitness – when your heart rate is higher you burn more calories. It also has the added benefit of burning extra calories after you've finished the workout, as your body is still working hard to recover back to its normal state of function. So you're essentially burning more while resting just for training your heart a bit harder during your workout. Read [this guide](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#beginnertips "Beginner tips") to help you get started. - Plate thrusters (15 reps x 3 sets) - Mountain climbers (20 reps x 3 sets) - Box jumps (10 reps x 3 sets) - Walk outs (10 reps x 3 sets) - Renegade rows (full plank/kneeling) (10 each side x 3 sets) - Press ups (full plank/kneeling) (15 reps x 3 sets) - Treadmill 10 min run/steep incline brisk walk (no hands) - Supermans (full plank/kneeling) (10 reps x 3 sets) - Crunches (10 reps x 3 sets) ## Beginner gym workouts for flexibility This workout requires a mat and a bit of open space to perform. Find an area in the mobility or yoga section of your gym where you’ve got enough space to stretch out fully. Flexibility is all about opening the body and relieving those tight areas that develop from being static during the day. This is less about burning calories and more about making you feel good. If you work in an office or sit for long periods during the day, this is the perfect workout for shaking out tension, aches, and pains. It’s perfect for sticking on the end of a cardio or weightlifting session if you’re after an effective way to cool down. Perform the exercises listed below on either side (left and right) and hold for the required amount of time to maximise the benefits of the pose. - Child's pose into upward dog (hold for 10 – 15 seconds) - Hip openers x 10 - Kneeling shoulder stretches x 5 - Thoracic rotation raises x 10 - Frog pose (hold for 10 – 15 seconds) - Hip flexor stretches - Lateral lunges x 5 - Scorpion twists x 2 (hold for 5 – 10 seconds) ## Beginner video session If you're new to fitness, try this 5-minute high intensity session to work your entire body. For more free workouts from Nuffield Health [click here](https://www.youtube.com/playlist?list=PLl_Z23niMfiO460HQYGzA9z7jey7nqEr2 "Link: https://www.youtube.com/playlist?list=PLl_Z23niMfiO460HQYGzA9z7jey7nqEr2"). ## Beginner gym workout for cardio equipment This mix of steady and interval cardio session with different pieces of equipment will help mix up your workout and stop you getting bored. Applying intervals to your training can really push that cardiovascular fitness and make your heart stronger and efficient. It’s a good way to prep yourself for a [HIIT class](https://www.nuffieldhealth.com/article/what-is-hiit-training "Link: /article/what-is-hiit-training") from a breathing point of view. Read [this guide](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#beginnertips "Beginner tips") to help you get started. - 5 min treadmill brisk walk (optional incline) - 5 min rower (steady) - 1 min run/1 min walk treadmill x 10(easy)/15(medium)/20(hard) - 10 min stair master (steady) - Cross trainer (maintain one pace) – 1 min low effort level/1 min high effort level x 10(easy)/15(medium)/20(hard) New to running? [Click here to see our beginner 5km training plan](https://www.nuffieldhealth.com/article/beginner-5k-run-training-plan "Link: https://www.nuffieldhealth.com/article/beginner-5k-run-training-plan") ## Beginner gym circuit programme [Circuit training](https://www.nuffieldhealth.com/article/what-is-circuit-training "Link: /article/what-is-circuit-training") is a great way to expend more calories and target multiple areas at once especially those with a time limit on their sessions. You’ll find yourself incorporating weights, high cardiovascular fitness, time efficient, muscular strength, muscular endurance, faster recovery and beats boredom. Read [this guide](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#beginnertips "Beginner tips") to help you get started. - 2 min rower - Alternating side plank (45 secs) - Bicep curl to shoulder press (45 secs) - Benched tricep dips (45 secs) - Squat jumps (45 secs) - Press up into superman (full/knees) (45 secs) ## Exercise principles to help reach your goals There are many ways of training and they can all be beneficial depending on your goals. However you choose to train, there are some basic things you can do to help get the most out of your workouts. 1. Pay attention to what you eat – if your goal is fat loss just remember the basic principle is move more than you consume. This is the simple formula which a lot of people complicate when it comes to weight loss. If you’re training for muscle gain, the types of food you eat are also very important, for example, foods high in protein. And what you eat [before](https://www.nuffieldhealth.com/article/what-to-eat-before-a-workout "Eating before a workout") and [after](https://www.nuffieldhealth.com/article/what-to-eat-after-a-workout "Eating after a workout") your workout can also help with performance and recovery. 2. Think about your job – lots of people spend most of their day sat down. So when it comes to exercise, standing rather than sitting will have multiple benefits and really help free up any areas that perhaps aren’t getting the movement through the restrictions of your work. 3. Warm up properly – when it comes to warming your body up at the start of training, movement-based (also known as dynamic) stretches are best. This means anything that involves not standing still or bringing your heart rate down, for example, lunges, walk outs, simple yoga movements or cardiovascular work such as walking, cross trainer or stair master. 4. Don’t forget to cool down – static/slower movement stretches are much better for this part of the workout, it’s a great opportunity to try and unwind and release some of those stiffer areas that you just struggle to loosen up. ### Key takeaway Starting out at the gym, like doing anything new, can be nerve wracking. By following a workout routine from day 1 and getting a bit of support from the fitness experts at your induction, you'll be able to hit the ground running. Need someone to train with? Our Personal Trainers have designed classes to help you achieve your fitness goals and guide you through the many different workout styles with HIIT, full-body, strength and conditioning to more balanced classes like yoga and pilates. Start exercising now with our free [Fitness and Wellbeing classes](https://nuffieldhealth.vhx.tv/free-videos "Link: https://nuffieldhealth.vhx.tv/free-videos"). You can find more useful information for new gym members at our [advice hub](https://www.nuffieldhealth.com/gyms/new-member-advice-hub "New member advice"), or why not enjoy a free tour of your [local Nuffield Health gym](https://www.nuffieldhealth.com/gyms "Link: /gyms"). ## After more workouts? If you’re looking for other workouts or exercises you can perform at home or at the gym, click any of the links below: - [Beginner kettlebell exercises for a great workout](https://www.nuffieldhealth.com/article/kettlebell-exercises-for-a-great-workout "Link: https://www.nuffieldhealth.com/article/kettlebell-exercises-for-a-great-workout") - [Beginners guide to weightlifting](https://www.nuffieldhealth.com/article/weightlifting-for-beginners "Link: https://www.nuffieldhealth.com/article/weightlifting-for-beginners") - [Beginner workouts you can do at home](https://www.nuffieldhealth.com/article/at-home-workouts-for-beginners "Link: https://www.nuffieldhealth.com/article/at-home-workouts-for-beginners") Lastly, if you're into fitness and wellbeing, be sure to check out our very own [Let's Talk Health Podcast](https://www.nuffieldhealth.com/article/lets-talk-health-podcast "Link: https://www.nuffieldhealth.com/article/lets-talk-health-podcast") for practical and actionable expert health advice that makes sense to everyone. Last updated Thursday 13 June 2024 First published on Wednesday 18 December 2019 [Fitness](https://www.nuffieldhealth.com/article/fitness) [Gyms](https://www.nuffieldhealth.com/article/gyms) [Workouts](https://www.nuffieldhealth.com/article/workouts) [Gym advice](https://www.nuffieldhealth.com/article/gym-advice) [Beginners' tips](https://www.nuffieldhealth.com/article/beginners-tips) [Help and advice](https://www.nuffieldhealth.com/article/help-and-advice) [Fitness advice](https://www.nuffieldhealth.com/article/fitness-advice) - [facebook](https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fwww.nuffieldhealth.com%2Farticle%2Fgym-workouts-for-beginners) - [X](http://twitter.com/home?status=Gym%20workouts%20for%20beginners%20https%3A%2F%2Fwww.nuffieldhealth.com%2Farticle%2Fgym-workouts-for-beginners) - [email](mailto:?subject=Gym%20workouts%20for%20beginners&body=https%3A%2F%2Fwww.nuffieldhealth.com%2Farticle%2Fgym-workouts-for-beginners) ## Related articles [5 tips for beginners at the gym](https://www.nuffieldhealth.com/article/new-to-the-gym-here-are-5-tips-for-new-starters) [Get fit with \#Find5 \\| 5-minute exercise videos to improve fitness](https://www.nuffieldhealth.com/article/get-fit-with-find5-5-minute-exercise-videos-to-improve-fitness) [5 easy tips to get active and improve your fitness](https://www.nuffieldhealth.com/article/5-tips-to-get-more-active-and-stick-to-the-habit) [Kick-start a healthy routine by joining the gym](https://www.nuffieldhealth.com/article/kick-start-a-healthy-routine-by-joining-the-gym) [Resistance training workout for beginners](https://www.nuffieldhealth.com/article/resistance-training-workout-for-beginners) [Why you sweat so much when you exercise](https://www.nuffieldhealth.com/article/gym-sweating-guide-perspiration-exercise) [Gym essentials \\| A beginners guide to gym gear and gadgets](https://www.nuffieldhealth.com/article/gym-essentials-beginners-guide) [At-home workouts for beginners](https://www.nuffieldhealth.com/article/at-home-workouts-for-beginners) [Get fit with \#Find5 \\| 5-minute exercise videos to improve fitness](https://www.nuffieldhealth.com/article/get-fit-with-find5-5-minute-exercise-videos-to-improve-fitness) See more articles - [About us](https://www.nuffieldhealth.com/about-us) - [Media centre](https://www.nuffieldhealth.com/about-us/media-centre/press-releases) - [Contact us](https://www.nuffieldhealth.com/contact-us) - [Careers](http://www.nuffieldhealthcareers.com/) - [For Healthcare Professionals](https://www.nuffieldhealth.com/healthcare-professionals) - [Corporate healthcare](https://www.nuffieldhealth.com/corporate-healthcare) - [Terms and conditions](https://www.nuffieldhealth.com/terms/nuffield-health-website-terms-and-conditions) - [Privacy policy](https://www.nuffieldhealth.com/privacy) - © 2026 Nuffield Health
Readable Markdown	- Overview - [How long should I workout for?](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#how-long-should-i-workout-for) - [How much weight should I lift?](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#how-much-weight-should-i-lift) - [What are reps and sets?](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#what-are-reps-and-sets) - [Tips for each workout](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#tips-for-each-workout) - [Beginner gym workout for females](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#beginner-gym-workout-for-females) - [Beginner gym workout for males](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#beginner-gym-workout-for-males) - [Beginner gym workout for strength](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#beginner-gym-workout-for-strength) - [Beginner gym workout for fat loss](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#beginner-gym-workout-for-fat-loss) - [Beginner gym workouts for flexibility](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#beginner-gym-workouts-for-flexibility) - [Beginner video session](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#beginner-video-session) - [Beginner gym workout for cardio equipment](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#beginner-gym-workout-for-cardio-equipment) - [Beginner gym circuit programme](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#beginner-gym-circuit-programme) - [Exercise principles to help reach your goals](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#exercise-principles-to-help-reach-your-goals) - [After more workouts?](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#after-more-workouts) - [Related articles](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#articles) Going to the gym for the first time doesn’t need to be daunting. Adam Hameed, personal trainer at Nuffield Health, offers some beginner workouts to help you feel confident and get the most out of your gym time. ## How long should I workout for? Start by setting a goal to continue with the workout programme for three months. Creating a long-term exercise routine is all about forming positive habits, which means giving your mind and body the time to adjust to doing something new. Each workout should take 45 minutes to an hour and you should always leave 48 hours between workouts to rest and recover properly. A Monday-Wednesday-Friday routine works well for most people. ## How much weight should I lift? The best thing you can do is start at the lower end of the weight spectrum and work your way up until you reach about 60 to 70% of your max limit (the most amount of weight you can lift for one repetition with good form). That will give you a rough idea of what to start on, allowing you to slowly increase the weight little by little every week. ## What are reps and sets? Reps: a rep is how many times you repeat a specific exercise Sets: a set is how many rounds of reps you do. So if you lift 10 times on a bench press, that would be ‘one set of 10 reps’. If you took a short break and then did the same again, you’ll have completed ‘two sets of 10 reps’. How many reps and sets you go for depends on what you’re trying to achieve. More reps at a lower weight would improve your endurance, while fewer reps at a higher weight would build your muscle mass. When it comes to sets, people usually aim for between three to five, depending on how many you can complete without compromising your form. ## Tips for each workout - Go slow – focus on your technique - Rest for 60-90 seconds between each set - Keep moving when you're resting – a gentle walk around the gym floor will keep your muscles warm and your heart rate up - Ideally perform the workout in the order listed, but if equipment is busy then switch the order for convenience. ## Beginner gym workout for females This workout for females is designed to tone the whole body, with a slight emphasis on the legs and glutes (bottom). It’s a myth that women will become bulky if they lift weights. Weight training in fact helps women become stronger, leaner and more toned. Read [this guide](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#beginnertips "Beginner tips") to help you get started. - Seated leg press (10 reps x 3 sets) - Seated shoulder press (10 reps x 3 sets) - Close grip lat pulldown (10 reps x 3 sets) - Bodyweight lunges (10 reps x 3 sets) - Full/kneeling press ups (10 reps x 3 sets) - Plank (30 secs x 3) - Leg raises (10 reps x 3 sets) ## Beginner gym workout for males This workout is designed to help men gain strength and lean mass. This is a full body beginner workout with an extra focus on the arms and core. You'll find by the end of this plan that all your numbers (reps or amount of weight lifted) on the exercises should increase nearly every week and you will have noticed changes in your body shape. Read [this guide](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#beginnertips "Beginner tips") to help you get started. - Seated chest press (10 reps x 4 sets) - Seated rows (10 reps x 4 sets) - Wide grip lat pulldown (10 reps x 4 sets) - Seated leg press (10 reps x 4 sets) - Dumbbell seated shoulder press (10 reps x 4 sets) - Dumbbell bicep curls (10 reps x 4 sets) - Close grip tricep press ups (10 reps x 4 sets) - Cable rotations/twists (10 reps x 4 sets) - Reverse crunches (10 reps x 4 sets) ## Beginner gym workout for strength The rep range for strength training is 4–6 reps and the idea behind this plan is to exert more energy for less reps (which will mean lifting heavier). If it’s your first time lifting for strength, don’t go too heavy, use a manageable weight for the first few weeks and then increase the load as the weeks go on. Once you think you could lift for 8–10 reps on the same weight, it’s time to increase the weight. Read [this guide](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#beginnertips "Beginner tips") to help you get started. - Barbell push press (6 reps x 4 sets) - Goblet squat (6 reps x 4 sets) - Dumbbell single arm row (6 reps x 4 sets) - Shoulder lateral raise (6 reps x 4 sets) - Bench press (6 reps x 4 sets) - Pull ups/assisted pull ups (6 reps x 4 sets) - Barbell bicep curls (8 reps x 4 sets) - Cable overhead tricep extensions (8 reps x 4 sets) - Rotating plank (30 secs x 4) ## Beginner gym workout for fat loss This workout is designed to raise your heart rate and get you sweating. The purpose behind this is to push your cardiovascular fitness – when your heart rate is higher you burn more calories. It also has the added benefit of burning extra calories after you've finished the workout, as your body is still working hard to recover back to its normal state of function. So you're essentially burning more while resting just for training your heart a bit harder during your workout. Read [this guide](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#beginnertips "Beginner tips") to help you get started. - Plate thrusters (15 reps x 3 sets) - Mountain climbers (20 reps x 3 sets) - Box jumps (10 reps x 3 sets) - Walk outs (10 reps x 3 sets) - Renegade rows (full plank/kneeling) (10 each side x 3 sets) - Press ups (full plank/kneeling) (15 reps x 3 sets) - Treadmill 10 min run/steep incline brisk walk (no hands) - Supermans (full plank/kneeling) (10 reps x 3 sets) - Crunches (10 reps x 3 sets) ## Beginner gym workouts for flexibility This workout requires a mat and a bit of open space to perform. Find an area in the mobility or yoga section of your gym where you’ve got enough space to stretch out fully. Flexibility is all about opening the body and relieving those tight areas that develop from being static during the day. This is less about burning calories and more about making you feel good. If you work in an office or sit for long periods during the day, this is the perfect workout for shaking out tension, aches, and pains. It’s perfect for sticking on the end of a cardio or weightlifting session if you’re after an effective way to cool down. Perform the exercises listed below on either side (left and right) and hold for the required amount of time to maximise the benefits of the pose. - Child's pose into upward dog (hold for 10 – 15 seconds) - Hip openers x 10 - Kneeling shoulder stretches x 5 - Thoracic rotation raises x 10 - Frog pose (hold for 10 – 15 seconds) - Hip flexor stretches - Lateral lunges x 5 - Scorpion twists x 2 (hold for 5 – 10 seconds) ## Beginner video session If you're new to fitness, try this 5-minute high intensity session to work your entire body. For more free workouts from Nuffield Health [click here](https://www.youtube.com/playlist?list=PLl_Z23niMfiO460HQYGzA9z7jey7nqEr2 "Link: https://www.youtube.com/playlist?list=PLl_Z23niMfiO460HQYGzA9z7jey7nqEr2"). ## Beginner gym workout for cardio equipment This mix of steady and interval cardio session with different pieces of equipment will help mix up your workout and stop you getting bored. Applying intervals to your training can really push that cardiovascular fitness and make your heart stronger and efficient. It’s a good way to prep yourself for a [HIIT class](https://www.nuffieldhealth.com/article/what-is-hiit-training "Link: /article/what-is-hiit-training") from a breathing point of view. Read [this guide](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#beginnertips "Beginner tips") to help you get started. - 5 min treadmill brisk walk (optional incline) - 5 min rower (steady) - 1 min run/1 min walk treadmill x 10(easy)/15(medium)/20(hard) - 10 min stair master (steady) - Cross trainer (maintain one pace) – 1 min low effort level/1 min high effort level x 10(easy)/15(medium)/20(hard) New to running? [Click here to see our beginner 5km training plan](https://www.nuffieldhealth.com/article/beginner-5k-run-training-plan "Link: https://www.nuffieldhealth.com/article/beginner-5k-run-training-plan") ## Beginner gym circuit programme [Circuit training](https://www.nuffieldhealth.com/article/what-is-circuit-training "Link: /article/what-is-circuit-training") is a great way to expend more calories and target multiple areas at once especially those with a time limit on their sessions. You’ll find yourself incorporating weights, high cardiovascular fitness, time efficient, muscular strength, muscular endurance, faster recovery and beats boredom. Read [this guide](https://www.nuffieldhealth.com/article/gym-workouts-for-beginners#beginnertips "Beginner tips") to help you get started. - 2 min rower - Alternating side plank (45 secs) - Bicep curl to shoulder press (45 secs) - Benched tricep dips (45 secs) - Squat jumps (45 secs) - Press up into superman (full/knees) (45 secs) ## Exercise principles to help reach your goals There are many ways of training and they can all be beneficial depending on your goals. However you choose to train, there are some basic things you can do to help get the most out of your workouts. 1. Pay attention to what you eat – if your goal is fat loss just remember the basic principle is move more than you consume. This is the simple formula which a lot of people complicate when it comes to weight loss. If you’re training for muscle gain, the types of food you eat are also very important, for example, foods high in protein. And what you eat [before](https://www.nuffieldhealth.com/article/what-to-eat-before-a-workout "Eating before a workout") and [after](https://www.nuffieldhealth.com/article/what-to-eat-after-a-workout "Eating after a workout") your workout can also help with performance and recovery. 2. Think about your job – lots of people spend most of their day sat down. So when it comes to exercise, standing rather than sitting will have multiple benefits and really help free up any areas that perhaps aren’t getting the movement through the restrictions of your work. 3. Warm up properly – when it comes to warming your body up at the start of training, movement-based (also known as dynamic) stretches are best. This means anything that involves not standing still or bringing your heart rate down, for example, lunges, walk outs, simple yoga movements or cardiovascular work such as walking, cross trainer or stair master. 4. Don’t forget to cool down – static/slower movement stretches are much better for this part of the workout, it’s a great opportunity to try and unwind and release some of those stiffer areas that you just struggle to loosen up. ### Key takeaway Starting out at the gym, like doing anything new, can be nerve wracking. By following a workout routine from day 1 and getting a bit of support from the fitness experts at your induction, you'll be able to hit the ground running. Need someone to train with? Our Personal Trainers have designed classes to help you achieve your fitness goals and guide you through the many different workout styles with HIIT, full-body, strength and conditioning to more balanced classes like yoga and pilates. Start exercising now with our free [Fitness and Wellbeing classes](https://nuffieldhealth.vhx.tv/free-videos "Link: https://nuffieldhealth.vhx.tv/free-videos"). You can find more useful information for new gym members at our [advice hub](https://www.nuffieldhealth.com/gyms/new-member-advice-hub "New member advice"), or why not enjoy a free tour of your [local Nuffield Health gym](https://www.nuffieldhealth.com/gyms "Link: /gyms"). ## After more workouts? If you’re looking for other workouts or exercises you can perform at home or at the gym, click any of the links below: - [Beginner kettlebell exercises for a great workout](https://www.nuffieldhealth.com/article/kettlebell-exercises-for-a-great-workout "Link: https://www.nuffieldhealth.com/article/kettlebell-exercises-for-a-great-workout") - [Beginners guide to weightlifting](https://www.nuffieldhealth.com/article/weightlifting-for-beginners "Link: https://www.nuffieldhealth.com/article/weightlifting-for-beginners") - [Beginner workouts you can do at home](https://www.nuffieldhealth.com/article/at-home-workouts-for-beginners "Link: https://www.nuffieldhealth.com/article/at-home-workouts-for-beginners") Lastly, if you're into fitness and wellbeing, be sure to check out our very own [Let's Talk Health Podcast](https://www.nuffieldhealth.com/article/lets-talk-health-podcast "Link: https://www.nuffieldhealth.com/article/lets-talk-health-podcast") for practical and actionable expert health advice that makes sense to everyone. Last updated Thursday 13 June 2024 First published on Wednesday 18 December 2019
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