The first weeks in the gym do not necessarily have to be that depressing and confusing. This beginner workout plan will get you instant results and keep you motivated to keep pushing toward your goals. First of all, great congratulations on taking that big step towards a healthier and more active lifestyle. Beginning a fitness regime may be exciting, but it can also be a bit depressing, especially if you are new to the environment of a gym. Below, we’ve put together a workout program for a beginner’s first week that gets you going with a good, solid core and keeps it enjoyable and manageable.

Day 1

Full Body Workout On your first day at the gym, you need to get going with some exercise that will engage several muscle groups at a time. You want to start on the right foot, so to speak, in setting up a general tone for your workout routine.

Warm-up 5-10 minutes: Begin with some light cardio, such as brisk walking or cycling, to raise your heart rate. Then, you can move on to dynamic stretches to get your muscles up to speed

Strength Training:

Bodyweight Squats 3 sets of 10-12 reps: This is a very good exercise to build up strength and stability in the lower body.

Push-ups 3 sets of 8-10 reps: This is another very good upper body exercise targeting the chest, shoulders, and triceps.

Bent-over Dumbbell Rows (3 sets of 10-12 reps): Engage your back muscles through this easy, powerful exercise.

Plank (3 sets, holding each for 20-30 seconds): Firm up your core and improve general stability.

Cool Down (5-10 minutes): Do static stretches at the end of the workout for major muscle groups to enhance flexibility and reduce muscle soreness.

Day 2

Cardio Enhance endurance and use up extra energy with cardiovascular exercise.

Warm-up (5-10 minutes): Light cardio and dynamic stretching.

Cardiovascular Exercise 20-30 minutes: Do something you like, such as jogging, cycling, or elliptical. At a moderate level of intensity, this will get your heart racing.

Cool Down 5-10 minutes: Ease your heart rate down through some light walking, followed by some static stretches.

Day 3

Rest or Light Activity Allow your body to recover for a little while by taking the day off or enjoying some light activities of your choice, including just walking or perhaps a little yoga.

Day 4

Upper Body Workout: Focus on the development of muscles in your upper body.

Warm-up: 5-10 minutes with light cardio and dynamic stretches.

Strength Training:

Dumbbell Bench Press: 3 Sets of 10-12 reps. A classic exercise that hits your chest and arms.

Lat Pulldowns: 3 Sets of 10-12 reps. Bring out that strong upper back and biceps.

Dumbbell Shoulder Press: 3 Sets of 10-12 reps. Focus on your shoulder muscles.

Tricep Dips, 3 sets of 8-10 reps: Targeting the triceps, which are the back arm muscles.

Cool Down: 5-10 minutes, stretching the upper body for flexibility.

Day 5

Cardio Do the same cardio you did on Day 2.

Day 6

Lower Body Workout Today, set your target on lower body muscles for balance and strength.

Warm-up: 5-10 minutes of light cardio and dynamic stretches.

Strength Training:

Lunges (3 sets of 10-12 reps per leg): This will help you strengthen your legs and improve your balance.

Leg Press (3 sets of 10-12 reps): These should be targeting your quadriceps and glutes.

Leg Curls (3 sets of 10-12 reps): This will get those rear thigh muscles in line.

Calf Raises (3 sets of 15-20 reps): Builds strong calf muscles

Cool Down 5-10 minutes: Conduct static stretches for lower body muscles.

Day 7

Rest or Light Activity Take the day off or do some light activity for active recovery.

You are now ending your first week at the gym.Take time to review your progress and acknowledge your first great commitment to your health. Again, remember that the most important thing here is the consistency by which you work out and make progressive steps toward your goals for long-lasting results. Keep yourself well-hydrated, well-rested, and well-fed with a balanced diet . You are on your way to a stronger, healthier, resilient version of yourself with this beginner workout plan as your guide. Keep it up!