Happy New Year! I’m praying for your success in the 2024. If you are someone who has been training and is planning to keep training or if you are someone who has made the new year’s resolution to become more physically active, I want you to be successful!
This blog is for the beginner. The person who has decided they want to start working out and is looking for a starting point. We’re going to cover some of the basics here today for how to create your own routine.
With a beginner mindset we want to create the simplest path to success for you. We are looking for simple, we are using the gym membership we paid for, we are looking for in and out of the gym in under 30 minutes and we are looking for details
The Beginning: How much?
The first thing to do is determine a commitments level. Do you want to be in the gym every day or just a few days or just one day? For your personality type you may need to be in the gym every day to establish it in your routine. Or you may need to slowly incorporate it into your week. I recommend the goal be a full body workout 3 days a week. With it being a full body session you want your body to rest in-between sessions so you’ll have a day off after each one. This can be Monday Wednesday Friday or Tuesday Thursday Saturday or any other combination of 1 day on 1 day off.
The Start: General warmup
Now that we know when and how long we can get into what we’re doing. We’ll start out with a simple warm up. I prefer moving all my joints around then doing some very light cardio to get the muscles warm. In general it may look something like this:
- Arm Circles 5 each way
- Hip Circles 5 each way
- Leg Swings Forward and back 5 each leg
- Leg Swings left and right 5 each leg
- Wrist Circles 5 each way
- Rowing machine 3 minutes
The middle: the workout
For this beginner workout we’re going to do full body movements to maximize results while minimizing time.
Broad Jump (3 sets of 5-8 Jumps)
- Stand with your feet hip width apart.
- Slightly bend your knees so to feel tension in the hamstrings.
- Jump forward leading with your hips.
- Land on both feet with control and balance.
Goblet Squat (3 sets of 6-8 repetitions)
- Stand with your feet hip width apart.
- Make sure your knees are pointing in the same direction as your toes.
- Hold a dumbbell or kettle bell (or milk jug) at chest level with your arms in a pyramid position.
- Bend at the knees and hip keeping the chest up until your thighs touch your calves (or you get as low as you can safely balance).
- Stand back up with control.
Overhead press (3 sets of 6-8 repetitions):
- Grip a barbell (or broomstick) with your hands slightly wider than shoulder width.
- Bring your elbows underneath the bar.
- Stand up and come out of the squat rack.
- Press the bar overhead.
- Return the bar to your shoulders.
Deadlift (3 sets of 3-5 repetitions) [at gym]
- Stand with your shins 1 inch from the bar.
- Reach down and grab the bar just outside of your legs.
- Bend at the hips until your shins touch the bar.
- Lift your chest up so that it is pointing forward.
- Stand up keeping the bar close to your legs but not dragging on them the whole time.
Single Leg Romanian Deadlift “RDL” (3 sets of 3-5 repetitions each leg) [at home]
- Stand with tall posture.
- Lean foward keeping your back straight.
- As you lean your upper body forward, reach your opposite leg out behind you.
- Attmept to touch your hand to your opposite foot at the bottom.
- Keep your back flat and pivot from the hips
- Squeeze your glutes and hamstrings as you stand back up.
Plank 3 sets of 20 to 60 second holds
- Lay down on your stomach.
- Place your elbows underneath your shoulders.
- Curl your toes under and come up onto your feet.
- Squeeze your abs, glutes and hamstrings to create a straight line from shoulder to feet.
- Hold position.
Finish strong: Cool down
Finish your session with a cooldown. Stretching is essential to aid recovery. Incorporate stretches such as the long-sitting stretch, forward fold, prone L-arm stretch, and tricep stretch.
The real work
The real work begins after your training session. Prioritize recovery by eating well and getting adequate sleep. Recovery is key to maximizing the effectiveness of your workouts.
As a beginner, take it slow, and gradually build habits. You don’t need to do everything every day for results. Consistency is the secret sauce to success in the gym. Embrace the journey, celebrate small wins, and make 2024 the year you unlock your full fitness potential!