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Workout Routine for Beginners

Leena Palande Nov 18, 2018
If you wish to begin exercising with weight training workouts, this write-up is for you. If you want to know about beginner workout routine designed to lose unwanted fat or to gain muscle mass, the following simplistic approach can help you.
As a house needs a solid foundation, your body also needs strong and toned muscles. If you focus effectively on a few workouts, then it is easy to achieve the goal. You can follow the beginner workout routine of weight training for 4-6 months and then you can revise and edit the exercise program to include other exercises.
Men generally are interested in body building. Women are interested in other types of beginner workout programs, which can help them achieve their goal of weight loss. In any case, try to keep your routine simple as you are a beginner. You can perform the exercises at home or at gym, that does not matter, what matters is the regularity.

Workout Program for Beginners

Chest, back, shoulders, legs, biceps and triceps are the six muscle groups, from which you have to pick any two, that you will be working out on day 1 of weight training. For day 2 and day 3, pick two different muscle groups.
On every alternate day or on your non-weight training days, you can include cardiovascular exercises. So, the 'beginners workout routine week' will look like this:
Monday: legs and shoulders
Tuesday: cardio
Wednesday: back and chest
Thursday: cardio
Friday: biceps and triceps
Saturday and Sunday: off
You can pick 2-3 exercises for each muscle group from the following list. Do not forget warming up exercises and cooling down, before and after these workouts.


  • Bent over back rows
  • Lower back extension
  • Deadlifts
  • Pull ups
  • Dumbbells or barbell shrugs for traps
  • Seated back row on machine
  • Dumbbell one arm lat row
  • Cable lat pulldown to front


  • Dips
  • Flat bench press with bar
  • Incline bench press with bar
  • Flat bench press with dumbbells
  • Incline bench press with dumbbells


  • Leg extension
  • Leg curls
  • Lunges
  • Stiff leg deadlifts
  • Squats leg press
  • Calf raises or presses


  • Seated dumbbell shoulder presses
  • Seated military press with bar
  • Front dumbbell raises
  • Bent over dumbbell raises
  • Dumbbell side lateral raises


  • Lying crunches
  • Cable crunches
  • Leg raises
  • Stability ball crunches
  • Crunches on inclined bench


  • Cable curls
  • Straight bar curls
  • Alternate dumbbell curls
  • Hammer curls


  • Dumbbell kickbacks
  • Cable push-downs
  • Close grip bench press
You can perform 3 sets of each exercise for each muscle group and two or three exercises at a time. For example, first muscle group: Exercise one - 3 sets, exercise two - 3 sets and if possible, exercise three - 3 sets.
Remember, it is better and beneficial when you do two exercises with intensity and focus, as doing 3-4 exercises with little or no intensity is of no use at all. You can do abdominal workouts twice a week as you are a beginner. You can add a little more weight, every time for each new set of exercise, as you progress.
Taking into consideration your liking, habits and stamina, you can decide whether to change the grouping of exercises every second or third week or to stay with the same routine for the entire 4-6 months.
Gym exercise routine for beginners may involve treadmill workouts. Beginner workout routines for men are different from those designed for women, as the goal to achieve and the stamina would be different.
Not only a workout program but also a weight loss diet is essential if you want to see good positive results within a month or two. The beginner workout routine might help you reach your goal quickly, if you change some of your bad habits like excessive smoking or consumption of alcohol. 'Toned muscles' and 'fat loss' help lead an active and healthy life.