Category: Workout

You’ve probably seen those crazy Crossfit people on social media, straining and sweating through impossible workouts.

You might have even thought to yourself, “How do they do that? I could never do something like that. Is that what I really need to be in shape? Impossible!”

But you don’t have to be a Crossfit enthusiast to reap the benefits of strength training.

In fact, beginner training is a simple and effective way to start improving your health and fitness levels.

This guide will introduce you to the basics of beginner training so that you can start getting in shape today.

And so, are you ready to learn? Let’s get started!

Setting Realistic Goals

You’ve just joined a gym, or maybe you’re thinking about joining one. You’re new to this whole working out thing, and you want to set some goals.

But where do you start?

Well, it’s important to set realistic goals as a beginner trainee, and the goals should be oriented towards building base levels of strength, endurance, and learning the proper exercise form on the main exercises.

This may seem like a lot to take in at first, but don’t worry – fitness training is not about setting the goals of “getting abs” or “big arms.”

Again – It’s all about establishing a strong base layer of physical properties and motion control.

Think of it as building the foundation of your house.

So again:

1. Build some strength
2. Build some endurance
3. Learn proper exercise form

These are the basics that will yield way more results in the long term than just going flat-out reckless in your training as a beginner.

Compound Exercises

If you’re new to the gym, the array of equipment and exercises can be daunting.

But don’t worry, there is a ‘secret’ … Compound exercises!

Compound exercises are key for any fitness training regimen, especially for beginners.

These are exercises that involve multiple joints and muscle groups, and they provide a host of benefits.

For one, they help to build functional strength, which is the type of strength that you use in everyday activities.

Additionally, compound exercises are more efficient than isolation exercises, meaning you can get more bang for your buck in terms of time and effort.

In the section above, we mentioned that learning the proper exercise form for the main movements is a must for beginners.

So which are the main movements we’re talking about?

Here’s a list for you:

1. The Squat (Barbell, dumbbell, machine) – Targets the quadriceps primarily, but also the hamstrings, glutes, and lower back
2. The Bench Press (Barbell, dumbbell, machine) – Targets the chest primarily, but also the shoulders and triceps
3. The Deadlift (Barbell, dumbbell, conventional, Romanian) – Targets the hamstrings/glutes/lower back primarily, but also the forearms and trapezius
4. The Overhead Press (Barbell, dumbbell, machine) – Targets the shoulders primarily, but also the triceps and upper chest
5. The Pull-Up (Wide grip, narrow grip, neutral grip) – Targets primarily the back but also the biceps and forearms
6. The Parallel Bar Dip – Targets the chest primarily but also the triceps and shoulders
7. The Row (Barbell, dumbbell, machine) – Targets the back primarily, but also the biceps and forearms
8. The Lat Pulldown – Targets the back primarily, but also the biceps and forearms, just like the row does

At the very beginning of your training process, it would be best for these exercises to be the sole focus of your workouts.

As you advance, you can (and should) include accessory exercises, such as machine and cable movements.

Rest Times

Nothing is more frustrating than feeling like you’ve hit a plateau in your weight training.

You add more weight, you up your reps, but you just can’t seem to break through to the next level.

The answer, it turns out, may be as simple as taking longer breaks between sets.

That’s right – in any weight training workout, rest times between sets are of the essence because they allow you to maintain performance and create greater overall training volume.

By taking longer breaks (up to 2.5-3 minutes,) you can keep your muscles fresh and prevent them from becoming fatigued too early in the workout.

As a result, you’ll be able to push yourself harder and achieve better results.

So next time you’re struggling to break through a plateau, remember that a little rest may be all you need.

Again, 2 minutes minimum between your working (high-exertion) sets.

Rest Days

Just like you wouldn’t want to drive your car without taking a break now and then to refuel, your body also needs time to recover after working out.

When you work out, you’re actually breaking down your muscle tissue, and in order for it to grow back stronger, you need to give it time to rest.

This is why it’s important to only work out each muscle group every 72 to 96 hours.

By giving your muscles time to recover between workouts, you’ll be able to build stronger, healthier muscles.

Time is just the fundament, though.

During that time of 72-96 hours, you should focus on other important aspects of recovery, mainly:

• High-quality food
• Hydration
• Sleep
• Stress management

Throw in a sports massage session once a week, and you will be good to go, workout after workout!

Beginner Training: Conclusion

Weightlifting is a great way to get fit and improve overall health, but it can be intimidating for beginners.

It’s important to set realistic goals and pick the right exercises to start with.

Beginners should focus on mastering exercise form and nailing the rest times between sets and between workouts.

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Working out at a gym for less than 3 years?

Our Beginner’s Program is perfect for anyone with 0-3 years of experience in the gym.

Included, you get a workout plan and instructions for 3 sessions a week and one for 4 sessions a week. Choose the one that suits your lifestyle best.

All the exercises are fully explained with individual instructional videos.

We all know we should exercise, but sometimes it’s hard to motivate ourselves to get moving.

After all, there are so many different exercises out there, and it can be tough to decide which ones are worth our time.

That’s why we’ve put together a list of the five exercises you absolutely MUST do.

Trust us, these moves are worth the effort, and they will get you the most bang for your buck!

But before we check out the specific exercises, let’s briefly talk about the two types of exercises.

Compound VS Isolated

It’s the age-old question: compound exercises vs. isolated exercises – which is better?

Both have their merits, but it really depends on your goals.

If you’re looking to get the most bang for your buck, compound exercises are your best bet.

These exercises are highly engaging for multiple muscle groups at once, meaning you can lift heavier weights and add more training in less time (hence why it’s a bang for your buck!)

However, if you’re trying to improve certain lacking muscle groups and focus on them, primarily, isolated exercises may be more effective.

These exercises primarily target one muscle group at a time, allowing you to really tax that muscle and improve it from the inside out.

Ultimately, though, regardless of the goal, your main focus should be on compound movements and a progression through them (increasing the weights, reps, and sets.)

Here are the 5 fundamental compound exercises to focus on in your fitness routine!

#1 The Squat

If you’ve ever seen someone do a squat, you might have been impressed by the sheer strength required to complete the exercise.

However, you might not have realized that the squat is actually an incredibly effective way to work out a variety of different muscle groups.

In addition to targeting the quadriceps, hamstrings, and glutes, the squat also engages the lower back.

As a result, it can help to improve both strength and overall balance.

Additionally, squats can be easily modified to accommodate different fitness levels.

For instance, beginners may want to start with a bodyweight squat, while more advanced athletes can add weight by holding a dumbbell or barbell or doing a machine variation like the hack squat.

Regardless of your fitness level, incorporating squats into your workout routine is a great way to build strength, and endurance and experience the true intensity of training!

#2 The Deadlift

The deadlift. An exercise that often evokes dread in the hearts of even the most experienced gym-goers.

But what is this move that seems so simple yet offers such incredible results? The deadlift is a compound exercise that primarily targets the muscles of the posterior chain, including the hamstrings, glutes, and lower back.

When performed correctly, it can also help to improve core stability and posture.

Furthermore, the deadlift is an incredibly effective exercise for building strength and muscle mass.

In fact, it is one of the most efficient exercises for stimulating muscle growth and pulling strength.

Besides being a high-intensity exercise, the deadlift is flexible, offering a variety of variations, such as the barbell, dumbbell, Romanian and stiff-legged deadlift.

If you’re looking to maximize the development of your back, forearms, lower back, hamstrings, and glutes, the deadlift is a must-do!

#3 The Bench Press

The bench press is an exercise that targets several muscle groups in the upper body, including the pectoral muscles (chest), the triceps, and the front deltoids.

It is considered to be one of the best exercises for stimulating pushing strength, and as such, it is a mandatory constituent of any effective fitness routine.

The bench press can be performed with either a barbell or a pair of dumbbells, and there are also machine variations.

When using a barbell, the weight is evenly distributed across both sides of the body, allowing you to push the heaviest weight possible.

When using dumbbells, each arm must bear its own weight, which can help to improve muscular imbalances, both functional and visual.

The bench press can also be performed with different grips, including wide grip, close grip, and neutral grip.

Each grip places an emphasis on muscle groups and can offer different benefits.

For example, a wide grip bench press targets the pectoral muscles more than a close grip or neutral grip bench press, while the latter shifts the emphasis to the shoulders and triceps.

For all these reasons, the bench press is an essential exercise for any fitness routine because it offers a wide range of benefits and can be customized to target specific muscle groups.

#4 The Overhead Press

The overhead press is an excellent exercise for targeting the muscles of the shoulders.

It is also one of the best ways to stimulate shoulder strength.

The overhead press is a move that is often overlooked by many people when they are trying to get in shape.

This is because it requires a certain amount of coordination and balance.

However, once you have mastered the overhead press, it is an excellent way to work the muscles of the shoulders.

The overhead press targets the deltoids, which are the large muscles on the top of the shoulders.

The deltoids are responsible for raising the arm up above the head. The overhead press also works the triceps and the upper chest.

Last but not least, just like the other exercises on the list, the overhead press can be done either with a barbell, dumbbells or a machine.

#5 The Sprint

Sprinting is an amazing exercise that engages the entire body and places emphasis on the lower half like no other movement.

When done correctly, sprinting can torch calories, improve mood, increase energy and stamina levels, sculpt legs, and strengthen the heart.

For some, the idea of running can be daunting or even off-putting. That’s perfectly understandable.

But sprinting is a different animal altogether. It’s explosive, exhilarating, and empowering.

And once you get a taste of that endorphin high, you’ll be hooked.

So next time you’re looking for a leg workout that does not include weights, head outside for a sprint.

You won’t regret it.

Final Thoughts

If you want a time-efficient workout, compound exercises are a must for any fitness training routine.

They are simple, and effective, and the basic principles of fitness training (such as progressive overload) can easily be realized through them.

Do YOU do compound exercises? Which ones are your favorite?

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