Beginner Gym Workout Plan Your First 4 Weeks
Start with three full-body workouts a week. Rest a day between each one. Use machines first. Add free weights as you learn. Do 2 or 3 sets of 8 to 12 reps. Pick a weight that still feels like you could do 2 more. Add a little weight each week. At American Muscle & Fitness, Goran can help with form.
Part 1
The plan
| Day | Workout |
|---|---|
| Monday | Leg press, chest press, lat pulldown, plank |
| Wednesday | Goblet squat, dumbbell row, shoulder press, carries on turf |
| Friday | Romanian deadlift, incline press, seated row, 10 min cardio |
Part 2
How heavy
Pick a weight you can lift with good form. You should feel like you could do 2 or 3 more reps. When you can do 12 good reps on every set, add a little weight.
Part 3
Warm up and cardio
Warm up for 5 to 10 minutes on a cardio machine. Then do a light set of your first lift. If you want more, finish with 10 minutes of easy cardio.
Part 4
Getting help
New to the gym? Book a free visit or join online. Ask Goran about a few sessions to learn the lifts.
Questions
Common Questions
How many days a week should a beginner lift?
Three full-body days a week is a great start.
- Rest a day between
- Walk on off days
- Sleep 7-9 hours
- Be consistent
Machines or free weights first?
Machines are easier to learn; add free weights as your form improves.
- Machines guide the path
- Free weights build stability
- Use both
- Ask for coaching
How long before I see results?
Most beginners feel stronger in 2 to 4 weeks and see visible change in 8 to 12.
- Track your lifts
- Eat enough protein
- Sleep well
- Stay consistent