Gym Exercise Routine

If you enjoy flaunting slimmer arms and flat belly, then you should not skip gym exercise routines. For teenagers, middle-aged women or men, and even for the elderly, regular exercise is essential for healthy living. Read on to know more about exercise routines for beginners.
FitnessVigil Staff
Last Updated: Aug 14, 2018
Well equipped gyms are gaining popularity these days, as the advanced and hi-tech exercise machinery in the gym makes your task easy. Moreover, they provide certified fitness trainers and good environment for exercising.
Gym workouts for beginners and for regular gym-visitors are designed for body toning and they promote both weight loss and weight gain. You can melt your belly, develop big biceps, sculpture your legs, perfect your abs and shape your buttocks with the help of regular and proper exercises.
Women especially require constant energy to take care of their kids and family while maintaining the career. They can manage all this if they perform exercises regularly. Exercise helps prevent hormone imbalance and boosts the energy levels. Gym workouts can be performed with weights, without weights, with fitness equipment or without equipment.
Workout Routines for Beginners
Make sure, you perform warm up exercises before workout without fail. They prepare the body for the workout and give enough energy to complete the workout successfully.
treadmill
Cycling with exercise bikes, walking on the treadmills or elliptical machines or doing exercises with jump rope for five to seven minutes, simple sit ups or high jumping are some of the good warm up ideas, as they give your body the required momentum for further workout.
Remember, warm up and cool down exercises are mandatory for each and everyone and not only for the beginners. Following are the exercises which can be performed by the beginners after warm up exercises.
If the beginners wish to focus on strengthening of the muscles of the lower and upper abdomen where maximum amount of fat generally gets accumulated, they should do the following exercise.
  • Lie down on the floor and keep your hands behind your neck.
  • With your knees bent and feet touched firmly to the ground, bend towards the knees by moving your shoulders. This gym exercise routine for beginners can help them get the most desired six-pack abs. Do not overexert yourself and exercise till you find it comfortable. You can do this thrice a week.
Gym workouts for beginners can be inclusive of treadmill workouts or bench presses or squats, etc. Squats would be perfect for those who wish to do thigh exercises.
  • Squat with shoulder width apart and hold the barbell on the back of your shoulders.
Athlete Performing Squat With Barbell
  • Lift the bar with full arm length by proper bending of your knees.
  • You should exhale when you use your energy for lifting.
  • With practice, you would be able to do it better. You can do this workout thrice a week.
Young man doing push-ups
  • Push ups, pull ups and cardio exercises for twenty minutes, followed by stretching exercises are some other types of exercises which can be a part of the gym routine for beginners.
Workout Routines for Women
Women generally want to lose arm fat, flatten their stomach and wish to have perfect butts. They are interested in weight-loss; so that they can flaunt their exquisite arms and legs. The gym workouts for women include various types of exercises with dumbbells or workouts on a treadmill.
Women can gradually increase the speed of a step-mill and thus can burn an extra 200 calories an hour, than they would on a treadmill. Gym exercise routine for weight loss should include a rowing machine instead of a stationary bike, which actually burns 40 to 50 percent more fat than cycling and provides a good upper body workout.
Women can use adjustable bench which may allow them to work a muscle in all possible ways. For example,
  • Do one set of dumbbell chest presses on a flat bench to work the mid, upper, and lower chest equally.
  • Incline it to 45 degrees for the next set
  • Then decline it to 30 degrees below flat, for the final set.
Workout Routines for Men
Men are generally interested in body building. All types of cardiovascular exercises help men increase their stamina. Men should also perform treadmill workouts for weight loss. They can do weightlifting exercises or barbell or abs exercises. Simple treadmill-walking on a regular basis helps one live longer and healthier.
Gym exercises to lose weight include regular workouts of 20-30 minutes. Gym workouts for weight loss should be sincerely done on a regular basis. Everybody has access to different training equipment and one may choose the type of exercise according to his/her physical capacity.
If you are a beginner, you can try these combinations on every alternate day, leaving a day in between.
  • Monday: Chest, back, abdominal muscles and cardiovascular exercises - 30 minutes.
Handsome man doing heavy weight exercise for triceps in the gym
  • Wednesday: Legs, shoulders, abdominal muscles and cardiovascular exercises - 30 minutes
  • Friday: Biceps, triceps, abdominal muscles and cardiovascular exercises - 30 minutes
You should try to change your workouts regularly to reduce boredom. Exercise routines when followed with weight-loss diets, tone your muscles perfectly and make you supple. Regular exercise refuels your body with energy. Diet and exercise make you look good and feel good as well. This way, you may inspire others too, to follow a healthy lifestyle.