How to create a workout program in the gym

The abundance of exercise equipment can confuse a beginner. Many people come to the hall hoping to get their bearings. Of course, in every such institution there are trainers who you can ask about how to work on this or that simulator. Beginners often turn to gym regulars for advice. But you need to understand that trainers do not always have deep knowledge, and in a nutshell they will not give all the necessary information. Professional athletes approach from the height of their experience, and their advice is not always suitable for inexperienced gym visitors. Therefore, training in the gym for beginners should be carried out according to a pre-developed program.

Initial program

Training in the gym for every beginner should begin with an introductory stage. We must assume that the body is completely unprepared for heavy loads. And the beginner doesn’t know the capabilities of his muscles. Therefore, it is very important to start with minimal loads in order to prepare the body for full-fledged exercise.

The program includes three workouts per week. The programs of the first and second days must be alternated. Between training days there is a break day. The first four sessions should be done in two approaches, after which you can move on to three approaches. The fourth and eighth sessions are made lighter, that is, with less weight.

When it feels like working with the selected weight is becoming easy, you can increase the load. Classes begin with a 10-minute warm-up and end with a 5-minute cool-down. A total of four weeks are allotted for the initial stage.

Recommended Exercises

First day program:

• bench press - 3 sets of 8 reps;
• standing chest press - 3 to 8;
• biceps training with a barbell while standing - 3 to 8;
• triceps training with a vertical block - 3 to 10;
• lifting the body from an inclined plane - 3 to 15-20.

Second day program:

• back squats - 3 to 8;
• leg bends on a block - 3 to 10;
• leg extensions on a block - 3 to 10;
• block pull behind the head - 3 to 8;
• hyperextension - 3 to 10;
• lifting legs while hanging on the bar - 3 x 15-20.

General rules for building a workout

No matter what your weight training goals are, there are a set of general rules for building your workout.

Rules for constructing training:

1. It's better to start with basic exercises. Basic exercises should start the workout, and isolation exercises should help refine the muscle being trained.
2. First free weights, then machines. We start the training with exercises with a barbell and dumbbells, and end with exercise machines.
3. From large to small muscle group. The only exception to this rule is pumping the upper body first, and then the lower body. If, for example, you plan to train the pectorals and quadriceps, first pump up the chest, and then do exercises on the legs. In any case, the blood is better focused in the lower part of the body. Training your upper body first will allow more blood to flow into these muscles.
4. Start with the lagging muscle groups. Beginners shouldn’t worry about this at all. For beginners, all the muscles are lagging behind. But if you have already pumped up, and at the same time you see that some muscles are lagging behind, it’s time to adjust them. For example, if your goal is to tone up your biceps, and according to the training plan you have your back and arms that day, you need to start training with the biceps. I think it's clear.

Training program for beginners

To draw up a training program, you can contact a trainer working in the same gym. This service is paid. For the first month, it is recommended to exercise according to an individual program under the supervision of a trainer who will teach you how to perform the exercises correctly.

At first, questions will definitely arise about working with this or that simulator. You can clarify all the details from any trainer who is nearby, or even from an experienced gym visitor.

To choose the right training program for beginners, the trainer must:

• have a good knowledge of anatomy, understand muscle groups and understand possible risks;
• have perfect command of the technique of performing exercises, know why they are being done;
• know the principles of drawing up programs of various directions;
• have a higher education in their field of work.

Beginning athletes often neglect the services of a coach. They create programs based on materials on the Internet, not realizing that the lesson plan must be selected for each individual. In the best case, they resort to the help of a specialist only when it is necessary to show how to work on this simulator.

The main training program can be aimed at increasing muscle mass, developing endurance and increasing strength. Beginners to the gym mistakenly believe that initial low weights can be compensated for by a large number of repetitions. However, this approach provides a high load, but does not promote muscle growth. Such exercises only have a positive effect on endurance.

The recommended training program in the gym for beginners looks like this:

• Monday: squats with a barbell on the shoulders - 4 to 8;
• bench press - 4 to 6-8;
• leg extensions in the simulator - 3 to 10;
• Lying flyes - 3 to 10;
• abdominal exercises;

If training in this program during the first two months gives good results, you can continue to do it further. However, this does not mean that you do not need to diversify your training plan. You can replace some exercises with similar ones. It is also allowed to slightly change the number of repetitions and working weights.

About the program

The basic program is the baby's first steps that allow him to learn to walk.
What does it mean? When starting your training in the gym, you need to understand that you should not choose a narrow specialty. First you need to develop all physical qualities to an optimal level. The five physical qualities are speed, agility, strength, flexibility and endurance. Each of these qualities will be useful to you to a greater or lesser extent. And since you have visited our website, it means that you have chosen the gym as your place of exercise. And what about the base in the gym? Many of you who have consulted with friends and acquaintances will say that the base is the squat, deadlift and bench press. But don’t get ahead of yourself, there’s still a long way to go.

First, let's determine the level of physical fitness. Speed ​​and agility are not the main qualities in the gym; they develop in parallel with training time. As for flexibility, strength, and endurance, these qualities interest us primarily.

1. First, determine how mobile the joints of the spine are.

The test is performed in a standing position. Reach the floor with your fingers without bending your knees. Sit on the floor with your legs to the sides, bending forward towards your leg. If you cannot reach your toes with your fingers, then the situation is deplorable.

2. Endurance is determined by running on a treadmill, or, if for some reason a treadmill is contraindicated, choose an ellipse. And we measure how long you can run; if this time is less than five minutes, the result is not satisfactory.

3. With strength, everything is a little more complicated. Here you need to be careful; the pancakes or the weight of the weight may not look like much, but it weighs quite noticeably. And you shouldn’t check the strength up to a one-time repetition, by approximate calculations, when performing 10-12 repetitions, we determine the one-time maximum (conditionally).

The main mistakes of beginners

When starting training in the gym, beginners should try to avoid the following mistakes:

• too long breaks. We must remember that people go to the gym to train. This time is paid, and it is foolish to waste it talking to staff or other athletes;
• non-compliance with the technique of performing the exercise. Before starting classes, you need to understand how this or that exercise is performed. Compliance with technique is both effective training and reduces the risk of injury during exercise;
• overestimating the weight for a new exercise. There is no need to overestimate your strength and take on a heavy load when starting a new exercise. You need to start with small weights, gradually increasing them;
• insufficient number of basic exercises. In the training process there are a number of basic exercises that give the greatest effect on the muscles. The emphasis should be on them;
• no changes in training plan. The training program must be described in detail by the trainer. You need to have a clear idea of ​​what each exercise is done for, what adjustments will be made to the program, when it needs to be modified;
• exercises with heavy weights without insurance. You should definitely ask your coach for backup if you have to work with a heavy barbell. Many beginners do not dare to ask for help, so they take a lot of risks;
• different number of approaches for different exercises. The number of approaches should be the same. At the same time, you must remember to do the first two approaches as warm-up exercises. To prepare muscles for the main approaches, a weight of 30-70% of the working weight is used;
• training too often. For beginners, it is enough to work out in the gym 3 times a week. More often, only professional athletes are allowed to train.

Advice from professionals

Any professional who started his training in the gym is ready to share his personal experience with beginners. First of all, you need to lose excess weight.

The most effective way to lose fat is running. Many people love the treadmill because it allows them to run slowly, slowly, and in a cool environment. It is worth considering that you have to run quite a lot before the weight begins to fall off. The situation is completely different with running down the street. A person who runs outside the gym burns three times more fat. This is due to different loads, as well as fresh air. Therefore, even the legendary boxer Muhammad Ali recommended running outdoors and did not recognize treadmills. On the other hand, in addition to burning fat, the lungs are also trained outside, which is quite beneficial for the body.

Gaining muscle mass is the second stage of body development in men. To do this you will have to lift heavy metal in the gym. This is hard work on all muscle groups. The main exercise equipment includes a barbell, dumbbells, a horizontal bar and parallel bars. Plus, there are quite a large number of different exercise machines for a specific muscle group.

But there is a fact that you can gain muscle mass without exercise equipment. To do this, we go to the village to visit our grandmother and “plow” no less than in the gym. Useful work such as digging, mowing and carrying weights will replace almost any exercise equipment. Moreover, you can lose weight if you don’t lie on the hay.

The third stage is the formation of the relief. Everything here is the same as in weight gain, but nutrition remains a separate nuance. It is best to contact an experienced trainer who will select the best option and outline the necessary program. This will help protect the body from unpredictable actions and consequences.

The last stage is maintaining the result. After achieving your goal, you shouldn’t start eating whatever you like and forget about the gym. Of course, you can reduce the number of times you go to the gym, but don’t forget that gaining fat is easier and faster than losing it. Therefore, we strictly follow the rules of nutrition and the schedule of going to the gym.

Start of classes

Starting a workout at the gym is not easy. This is a whole world of weights and muscles, strong people.

To train each group twice a week, follow these steps: Monday and Thursday you train the top and Tuesday and Friday the bottom. Wednesdays and weekends are days of recovery and rest. You'll focus on the core exercises first. It is important to perform these exercises as accurately as possible and to “feel” them rather than using very heavy weights. Some exercises, such as dumbbells and all shoulder exercises, are difficult to perform using heavy weights.

Curriculum for Beginners

Take your time - walk through it, study the instruments, see how many people there are and what kind of people are happening. Also be careful not to be too far away from you. If you have a long way to go, you will find excuses not to go any further.

Usually the program is prepared by the trainer of the fitness club you came to. The service is paid. We recommend that you take individual training for the first time (for a month) so that your trainer can teach you the correct exercise technique.

Training in the gym for beginners is an unsafe process, because the body is not yet accustomed to the stress. Therefore, at first it is better to practice under supervision.

Simple, wide-legged shorts, shorts and tenors, or a pair of slippers are just perfect. Take a bottle of water and a towel. It is important to catch the exercise and avoid injury. Let others use the device you're working on, setting up, sweating the equipment, loading disks after you've finished working, and don't start talking to people while you're doing the exercises. And take care of personal hygiene - no one likes someone who smells like scandal.

Muscles grow while you sleep. And another benefit is that you'll be more rested for your next workout. Some people feel more energetic in the morning and others in the evening. Especially for beginners, it is easy to get injured. If you're a beginner, remember: your goal is to do the right exercises, not with heavy weights.

It is important not to be shy to ask questions. You can ask for help from any coach working in this club or from the administrator if you are completely at a loss. Of course, only your trainer will advise you on the intricacies of your program, but another specialist can easily answer the question of how to use the exercise machine or where to drink water.

Also, someone who notices while doing the exercises can correct you when you do it wrong. Don't stretch them too much or put pressure on them. Strength will build over time, but serious injury can result from strength training over a long period of time.

Everyday problems can reduce your desire to go to the gym. Try to motivate yourself and keep up with the set schedule. Try to overcome the laziness that will get up and go to the gym, whatever it is. You can't imagine that in a month you will look like Arnold. It won't happen and you will feel frustrated and just one step away from giving up.

To correctly create a program, the coach must know:

1. Human anatomy, features of muscle functioning, their location, dangerous moments.
2. The basics of creating programs in various areas: for gaining muscle mass, for losing weight, for increasing strength, and so on.
3. Know the technique of exercising most training elements, understand why this or that exercise is being done.
4. Ideally, the coach has a specialized higher education.

What usually happens in the gyms: a person comes to work out after reading various tips on the Internet. Often with a ready-made program that no one has adapted to his individual characteristics. It would be good if this person asks the trainer to show each exercise. Usually people try to get by exclusively with video tutorials. This is the wrong approach!

Remember that everything that is universal cannot be perfect. For the general reader, we can only give an approximate program that can be used as a basis. But the best results are achieved with individual work.

Training outside the gym

The training program for beginners outside the gym is tailored to the individual’s individual characteristics, just like when working in the gym. Whether it's running or working on horizontal bars, an individual approach is important.

Everywhere you need to follow the principle of “do no harm” and “take your time.” This is the basis of safe training.

Where to start training outside the gym? Exactly the same with the warm-up. If you are a runner, you don't need any pre-cardio. Warming up before running involves elements of joint gymnastics. In all other cases, it is necessary to carefully prepare the body for work and raise the pulse.

What are basic exercises?

Basic exercises are exercises that involve several muscle groups at once. They have many advantages, among which we can highlight:

• Acceleration of metabolism;
• Increased strength and endurance of the body;
• Even work over the whole body;
• The ability to build beautiful and large muscles;
• Starting the fat burning process.

Due to its complexity and the large amount of energy expended, basic exercises help both build muscle and burn fat, depending on the amount of food you consume. That’s why everyone should include them in their workout.

1. Your workout should definitely start with a warm-up! Perform light bodyweight exercises for all muscle groups or walk on a treadmill at medium speed for 10 minutes. This will help you warm up your muscles and avoid the risk of injury, as well as prepare your body for more intense work.
2. After completing the warm-up, you need to start basic exercises. It is best if you do 2-3 basic exercises and 2-3 isolation exercises in 1 workout. There is no need to do more.
3. Try to focus on the quality of the exercises you do, not the quantity. It is very important to ensure the correct technique so as not to injure joints and ligaments.
4. It is best to finish the session with a cool down and some stretching. This method will help you smoothly release your muscles from work and minimize pain the next day.