Maintaining body weight or building muscle is one of the reasons someone starts a beginner fitness program. It’s a commonplace because having an ideal body shape has become a lifestyle for many people. Gym for beginners is also not a burden for anyone as it is designed to follow their physical condition.

Unfortunately, socialization around the importance of exercise or fitness movements is still very rare. It’s not surprising that many beginners still need to figure out what to do when they arrive at the fitness centre. As a result, the exercises they do could be more optimal and purposeful.

gym for beginner

Fitness movements for beginners

So that the joy of movement does not diminish, we will look at the correct sequence of fitness movements for beginners below:


Gym for beginners: warm-up

The first is to do exercises or warm-up movements. The benefits of warming up before a workout are numerous. One of them will help warm up the muscles so they are aware during training. Warm up for about 10 minutes, and don’t miss any movement, whether it is a warm-up program focusing on the head, feet, wrists, etc. Need to know how to warm up the right moves? Please find an accurate source. Pictures or videos also accompany the information.


Upper muscle training

The human body is made up of many muscles. For the first exercise, however, you should train your upper body muscles. Which muscles does it include? Shoulder muscles, back muscles, chest muscles to arm muscles. Every muscle exercise has difficulties, as do exercises for the upper muscles. The evidence is that quite a few people get injured while training their shoulder or chest muscles. Before attempting any specific exercise technique, figure out the right type and combination of upper muscle exercises.


abdominal exercises

Understanding the training patterns for beginners in the gym is relatively easy since professional trainers share a lot of information. After successfully doing upper muscle exercises, continue to practice sculpting abs/abdomen. This exercise prioritizes building abs according to your needs. A simple exercise that you can do either at home or at a fitness centre is sit-ups. Aside from practising without equipment, you can use these weight machines for a more optimal abdominal toning process.


Lower muscle training

It feels imbalanced when you have broad abs or shoulders but a weak or sluggish lower body. The solution to overcoming this is exercising to tone and strengthen the lower muscles. There are only two types of lower human muscles, namely, the thigh muscles and the calf muscles.

Training the lower body muscles can be done anywhere. You do not need to go to the gym. An example of a popular exercise is jogging. To perfect beginner fitness training, please practise on an ergometer or treadmill. Both tools are available at various fitness centres, including some of the most popular devices.


Gym for beginners: strength training

Before you end the fitness training with a cool down, do a strength training first. As the name suggests, these exercises increase muscle and body strength. In addition, strength training is also beneficial for weight loss. Strength training applications in fitness centres are very diverse. You only need to target the part of the muscle that you want to increase the strength of. Some of the exercises we recommend are shoulder presses or leg presses. This exercise strengthens both the chest muscles and the lower body muscles.


Gym for Beginners: Cool Down

The lower part cools. Not much different than warming up. The cool-down movements also vary. This movement allows the body’s muscles to relax after intensive muscle training. You can adjust the cooling time according to your needs.


Fitness tips for beginners

In addition to describing the sequence of fitness movements for beginners, we also provide the right fitness tips below:


Choose Light Lifting Weight

It is common to lift weights or use machines when workout at the fitness centre. Instead of choosing dumbbells or barbells, select the ones with the lightest weights. This method helps your body adapt more quickly and doesn’t strain your muscles if you lift too much weight.


Gym for Beginners: Check Heart Rate

Exercise is closely related to the respiratory system and heart rate. Too much exercise can increase your heart rate excessively, and that’s not good for your health. Check the condition of your heart rate during fitness exercises for beginners. Checking the heart rate helps you to adjust your training optimally. You can also extend the exercise duration if you still see stable heart rate information.


Learn your instructor’s breathing rhythm

In addition to focusing on movement techniques, one of the instructor’s main areas of focus when guiding someone to practice lifting weights is regulating breathing. You should know how to use proper breathing techniques when doing shoulder presses, shrugs, or other muscle exercises. Simply put, breathe in as you lower the weights. Whether barbell or dumbbell and when lifting weights, the opposite. This method will help you get the ideal and maximum exercise.


Recognize the differences and functions of fitness equipment

Gym for beginners can be good or vice versa. Depending on how you apply some of the previous tips. The final tip: learn the differences and features of each fitness equipment you intend to use. Examples include kettlebells, dumbbells, foam rollers, and treadmills. All fitness machines have different training techniques depending on their primary function. Several tools use devices, but quite a few are also used manually.


Tips for establishing a consistent training plan

For some people, exercise can be the laziest activity. Try some tips below to keep your consistency and practice from fading or changing.


Gym for beginners tips #1: Prioritize an exercise first

When creating a fitness program for beginners, there is one thing that you need to prioritize, and that is priority training. We explained the sequence of fitness moves for beginners above. Still, the goal is to do only some of these exercises simultaneously. Muscle exercise will help you achieve optimal results because your concentration will not be scattered. Your little time for fitness doesn’t necessarily affect the bottom line.


Gym for beginners tips #2: Determine how many exercises

How often can you go to the gym or work out at home in a week? As a beginner, you should practice more often to get used to the body. It’s best to complete a beginner’s workout pattern at the gym three to four times a week, but avoid back-to-back days. For example, if you train on Monday, move the training to Wednesday. Taking a day off will make you more physically prepared and less tired.


gym for beginners tips #3: Fitness at home with own equipment

Can anyone do fitness exercises at home? The answer is yes because we can easily find stores selling fitness equipment. You can even book a HOME GYM online. Make your home a new gym that is much more private and comfortable. You can pay for fitness equipment in instalments, starting with the equipment you need most.

For example, if you are passionate about exercising with dumbbells, buy a yoga mat and dumbbells first. The more dumbbells you have, the better. Why? Because every dumbbell has a different weight. Collection of dumbbells from the lightest to the heaviest.


It is information about fitness exercises for beginners. Did you understand the pattern? Do it seriously and consistently so that your result is good and will satisfy you. If you cannot do the exercises yourself, you can ask an expert for help.