If you intend to join a gym to begin exercising, you may be wondering where to start and what’s the best gym workout for beginners. What types of exercises should you do? How much strength training do you need and what are the most effective cardio workouts?

The thought of fitting in all without getting too sore or injured can be intimidating to many individuals. However, once you have figured out the basic gym workout for beginners, you won’t have to worry about the questions mentioned above.

In this short keep fit guide, I have picked some of the best beginner workout moves with a quick explanation of how to execute each one. So let’s get started.

Seated Barbell Press

The first one in our list is seated barbell press. This exercise is an excellent alternative to military press for beginners. The military press requires you to press the weight behind your neck, which might lead to a painful shoulder injury. On the other hand, the seated barbell press requires you to sit on the bench which takes the strain of lower back, making this one of the safest workouts for shoulders.


Sit on the bench holding a barbell with an overhand grip in front of your shoulders. Press the weight above your head and fully extend your arms. Then, return slowly to the starting position. Do no less than 8-12 reps of this exercise.


This exercise engages major muscles and therefore, stimulates strength and growth of muscles. Our advice for beginners is to use the assisted pull-up machine to get the technique right.


Grab the handles of the pull-up machine at shoulder width with your arms fully extended and palms facing away. Compress your shoulder blades and move your elbows toward your hip to bring your chin above the bar. Indolently lower yourself back to the initial position and repeat the process 8-10 times.

Inverted Rows

A great way of using your body weight to build biceps and back! As a beginner, you will see that most of the time, the cable machines and dumbbells are taken. Even if they are not taken, you’ll be slightly intimidated of using them. However, inverted rows help you overcome this fear.


Set the bar at your waist height in a rack and hold it at shoulder-width with an underhand grip. Hang underneath it with your heels out in front of you and arms entirely stretched. Keep your body straight from top to bottom and flex your elbows to pull your chest up to the level of the bar. At last, lower yourself back to the beginning position.

Cable Fly

Before rushing onto the inverted bench press, you will need to strengthen your ligaments and tendons. This will give you a platform from which you can build your chest and shoulders without the risk of injuries.


Attach handles to the pulleys of a cable machine. Take one in each hand with your arms outstretched but slightly bent at elbows. Prop your core, put one foot slightly forward and pull the handles slightly downward across your body to the point your hands meet. Return slowly to the start position.

Dumbbell Bench Press

This exercise is particularly great for beginners because their less dominant side is usually weaker than their dominant side. It strengthens your weaker side and restores the strength in your dominant side which evens out any imbalances in your chest.


Pick a dumbbell in each hand and lie down on a flat bench while holding the dumbbells in front of your shoulders. Breathe out and shove the dumbbells up with your chest. Pause for a moment with your arms fully extended. Finally, return slowly to the initial position and repeat until your body throws in the towel.

You don’t need to be working out for hours every day. The American College of Sports Medicine says that doing the physical activity for at least 150 minutes per week is more than sufficient for your body. These 150 minutes can be utilized in any way you want.

For example, you can do 30-minute workout five times a week, 40-minute workout four times a week or 50-minute workout every other day. Similarly, packing this time requirement in one or two sessions per week is as effective as working out throughout the week.

Overall, it’s essential to start your gym workout for beginners slowly and increase the intensity as your strength builds up.

Gym Workout for Beginners (Tips)

There are some general recommendations that should be followed by all fitness enthusiasts. These tips will not only augment the efficiency of your body but also take your exercise plan to a whole new level.

i.      Drink Lots of Fluids

Staying hydrated is essential in maintaining stamina during workout sessions, especially when exercising in hot temperatures. And this is only possible if you drink lots of fluids, not only during the exercise but throughout the day.

ii.      Take a Balanced Diet

Consuming a balanced diet is also necessary to support your fitness program. It helps you sustain healthy energy levels and get the most out of your workout. Carbs, proteins, and red meat are some common examples of a healthy diet.

iii.      Warm-Up

Do some warm-up before you start working out. Doing so keeps your muscles in good shape and helps you prevent injuries during the workout. It also improves flexibility and reduces soreness in the muscles.

iv.      Cool Down After Your Workout

Take a couple of minutes to relax after your workout. Doing so is crucial because it helps your body to return to its normal state. Moreover, it restores normal blood circulation and reduces the chances of muscle soreness. Additionally, doing a light walk after exercising is also a good idea to cool your body down.

All your effort–all you got.

The Bottom Line

Doing gym workout for beginners can be challenging. However, having the right knowledge can help you maintain a workout plan for the long run. There is a wide array of exercises to choose from. You just need to find the one that works best for you. Let us know in the comments section below if we’ve missed any of your favourite gym workout for beginners.


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