The first month of training in the gym

The process of achieving ideal physical shape is very long and requires gradual progress towards the goal. Therefore, you need to choose the perfect program for yourself.

Make a preliminary workout plan

The preliminary training plan should take into account all areas, from the choice of the main exercises and the exercise schedule to the types of loads for different muscle groups. If you ignore this stage, you may not see the desired result.

Of course, as you understand, this approach requires a measured and balanced lifestyle, it will allow you to attend workouts on time, on a schedule. There is no need to expect overwhelming results at once – they will come over time. You need to understand: it is more important to follow the training regimen. Observing the listed recommendations, you will soon notice changes.

It is very important at first to evenly distribute the load and rest after training. So, competent regular training will allow you to build / strengthen muscles or lose weight. It is highly discouraged to interrupt the program or, even worse, to speed it up – everything takes time.

It is considered the most effective training regimen, which includes a 1-2 day break between sessions, thanks to which the body can recover. As a rule, trainings are held 3 days a week.

For beginners, classes should target all muscle groups. For those who have been practicing for more than a month, it is recommended to split workouts into different muscle groups. So, for each workout, you will do a different exercise that will allow your muscles to recover and rest.

Separately, I would like to note the need to warm up and cool down before / after each lesson. Warm-up should be at least 5-10 minutes, cool-down – 15-20 minutes. This will avoid injury.

The entire workout should last about an hour and a half and consist of a warm-up, 7-10 machines or exercises, including a warm-up and a cool-down. If you can execute the program faster, then you should complicate it.

Also, do not overlook good nutrition. To begin with, it is enough to determine the individual need for carbohydrates, proteins and fats, and subsequently adapt the entire nutrition system to the requirements of your body.

Here is an example of circuit training for beginners (women).

An example of a circuit training for beginners (women)

First day of class

1. Warm up 5-10 minutes (cycling, treadmill, stretching).
2. Crunches (abs) – 3 sets of 10-12 reps (3 / 10-12).
3. Sumo squats (3 / 10-12).
4. Deadlift (3 / 10-12).
5. Pull of the upper block to the chest, wide grip (3 / 10-12).
6. Row of the lower block to the chest, wide grip (3 / 10-12).
7. Press the bar with a narrow grip (3 / 10-12).
8. Lifting the bar for biceps while standing (3 / 10-12).
9. Bench press overhead standing (3 / 10-12).
10. Cool down for 15-20 minutes (cycling, treadmill, stretching).

Second day of classes

1. Warm up 5-10 minutes (cycling, treadmill, stretching).
2. Raising the legs (press) (3 / 10-12).
3. Press the platform with your legs, with an emphasis on the buttocks (3 / 10-12).
4. Lunges with dumbbells in hand (3 / 10-12).
5. Pull-ups (3 / 10-12).
6. Row of the bar in an incline to the belt (3 / 10-12).
7. Press the bar at an incline of 30 degrees (3 / 10-12).
8. French press (3 / 10-12).
9. Barbell pull to the chin (3 / 10-12).
10. Cool down for 15-20 minutes (cycling, treadmill, stretching).

These exercises can be replaced with similar alternative activities. Train 3 times a week, performing the above classes every other time. So you get that you do each exercise 1,5 times a week.

If you do not have a goal to build muscles professionally, like bodybuilders, then it is enough at first to perform 2-3 sets, 10-12 repetitions each.

When practicing, it is very important

Remember:

The break between sets should be 60-90 seconds, between exercises – at your discretion. The workout along with the warm-up should be about an hour in total, but this does not mean that you need to perform the exercises at a high pace. Rather, it means that you don’t need to relax for a long time between sets.

Every month you need to change the program, complicating it or simply replacing the exercises and simulators, depending on your goals.

It is very important to do the exercises correctly. If you do not know how to use this or that simulator or how to perform the exercise correctly, be sure to ask the trainer or those who have been practicing for a long time about this.

In addition, it is important to choose the right load so as not to get injured in the very first lessons. There is such a thing as optimal weight. This is the weight that a person can lift the required number of approaches, even with great difficulty. So if you have determined for yourself the optimal number of repetitions of 10-12 times, then you need to take the weight that you can lift 10-12 times and the last time will really be the last.

Train and reach your goal!