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BEGINNER WORKOUT ROUTINES:
What Beginner Workout Routines Need: You know from the basic criteria for the best workout routines that there are 4 basic elements that make up a good workout. Let’s see how these elements relate to beginner workouts. 1. Warmup/Stretching: The warmup and stretching doesn’t change much from beginner to advanced. Simply follow this basic workout routine outline. 2. Exercise Plan: The exercise plan should consist of a good group of basic exercises to get the beginner used to exercising, to understand the exercise movements and to get accustomed to them. 3. Intensity: The intensity for beginner workout routines should be low to start with. Not too many exercises and plenty of rest between them. A beginner needs to get used to the exercises, the way your body feels doing those exercises. If intensity is too high, the novice will quit before he/she start to see any real results. That, may be the biggest problem when someone begins a training program, doing too much, too soon. Beginner workout routines need to be taken slow at first, ramping up slowly as you get used to the workouts physically and mentally. 4. Rest: Proper rest is especially important for the beginner. A beginner should rest between sets for each exercise for 1-3 minutes and be near fully recovered. Don’t start the next set until your breathing returns almost to normal. Also, rest days (days in between training days) should be at least as much as exercise days. I believe that rest days should be more than your training days and you should rest 1-2 days for every training day. Some Beginner Workout Routines Sets 1, 2 and 3 are meant to warm you up and to offer an easy progression to slightly heavier weights. Set 4 is an optional set that you can add to your workout after a week or so, once you've started to get used to the exercises. Trust me, going gung ho and blasting away at the weights or any exercise program when you've never done them before will make you painfully sore. Yeah, walking like a mental patient because you went too hard with calf raises is just not cool. *For Crunches and Single Leg Calf Raise, because you don't add weight to these exercises, simply do 3 or 4 sets and increase the reps with each successive set. Set 1: Perform 50% of the reps you think you can do. Set 2: Perform 60% of the reps you think you can do. Set 3: Perform 70% of the reps you think you can do. Set 4: Perform 100% of the reps you can do. (Go until you can't do any more.) Training Days: One day on. One to two days off. Repeat. Workout Intensity: Easy. Workout Time: ~ 30 minutes BEGINNER WORKOUT #2: FULL BODY *Always begin every workout by warming up and stretching. Workout Details: 1. Leg Extensions 2. Leg Curl 3. Standing Calf Raise 4. Bench Press 5. Low Pulley Row 6. Overhead Front Press 7. Incline Situps Notes: Use the following set and rep schedule for each exercise. Set 1: Use a weight that you can do 40 reps with but do only 20 reps. Set 2: Use a weight that you can do 30 reps with but do only 16 reps. Set 3: Use a weight that you can do 20 reps with but do only 12 reps. *Set 4: Use a weight that you can do 10-12 reps with to failure. *As in the previous beginner workout, and any beginner workout routines, this workout is meant to get you used to training with weights and to the execution of each exercise. Perform the first 3 sets for each exercise for the first week and after that add in the 4th set when you feel your ready for a bit more intensity. When you do start adding in the 4th set for bench press, because you will be doing it to failure, be sure you have a spotter there. Not only is it good for safety, a guy spotting you will help motivate you to push that little bit harder. When you fail, he'll be there to help you finish the rep and you won't get crushed under the bar. Been there without a spotter, its not a good feeling. Training Days: One day on. Two days off. Repeat. Workout Intensity: Medium Workout Time: ~ 55 minutes Final Thoughts Beginner workout routines are meant to start you down the road of fitness and a healthy living to slowly build yourself up both physically and mentally. As you grow and find out more about what you like, what you can do and where you want to be, you can advance to more advanced workouts and more intense workouts. *If you have any questions about these beginner workout routines, please feel free to contact me and I'll be glad to answer your questions. |
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