Beginner Routine

This routine is designed for people who are new to the gym and want a simple, safe place to start. No complicated movements, no heavy weights, and no rush.

Aim to do this workout 2–3 times per week, with at least one rest day between sessions.

Beginner Guidelines

• Start light and focus on learning the movements

• Rest 60–90 seconds between sets

• It’s okay to ask gym staff for help with machines

• Feeling challenged is normal – pain is not!

1. Bodyweight Squats

What it works: Legs, glutes, core

Bodyweight squats help you learn how to move your body properly before adding any weight. They also train your body to stay stable and balanced through the movement by engaging your core and hips.

• Stand with feet shoulder-width apart

• Sit back as if you’re lowering into a chair

• Keep your chest up and heels on the floor

• Engage your core to stabilize your body

• Push through your heels to stand back up

Sets: 2

Reps: 10–12

2. Seated Chest Press (Machine)

What it works: Chest, shoulders, triceps

The machine guides your movement, making it ideal for beginners. Choose a weight you can control comfortably.

• Adjust the seat so the handles are at chest height

• Press the handles forward until your arms are extended

• Slowly return to the starting position

Sets: 2

Reps: 8–12

3. Lat Pulldown (Machine)

What it works: Back, arms, posture

This exercise builds upper-body strength and helps improve posture. Focus on keeping your shoulders down and away from your ears throughout the movement to avoid shrugging. Avoid swinging or leaning back.

• Grip the bar slightly wider than shoulder-width

• Sit tall and pull your shoulders down away from your ears

• Pull the bar down toward your chest

• Squeeze your shoulder blades together

• Slowly release the bar upward

Sets: 2

Reps: 8–12

4. Shoulder Press (Light Weight)

What it works: Shoulders, arms

Start light and focus on smooth movement. If it feels unstable, reduce the weight.

• Hold dumbbells at shoulder height

• Press upward until arms are extended

• Lower slowly back to the start

Sets: 2

Reps: 8–10

5. Plank

What it works: Core, stability

Planks build core strength without complicated movements. Form matters more than time.

• Place forearms on the floor

• Keep your body in a straight line

• Engage your core and breathe steadily

Sets: 2

Time: 20–30 seconds