Many people think a gym workout schedule for beginners is unnecessary because they can work out anytime and follow the routines of long-term gym-goers. However, everything needs order and logic, including a workout schedule. A scientifically designed schedule can lead to better workout results.
The Best Time to Schedule Gym Workouts for Beginners
Whether a beginner’s gym workout schedule is effective depends on how it is planned. If a person knows how to schedule workouts and understands their body, the effectiveness of the schedule will be higher.
Determining Gym Workout Effectiveness by the Number of Weekly Sessions Beginners in the gym will encounter many new things in training and scheduling. A common issue is beginners rushing their workouts to achieve their desired physique, often filling their week with as many sessions as possible. This approach is ineffective and can lead to exhaustion and lethargy.
Necessary Time for Each Gym Session To design a gym schedule for beginners, workouts should be distributed logically throughout the week for quicker effectiveness. The body works like a machine with its organs as components. Imagine if a machine operates at maximum capacity continuously for a long time, it would wear out quickly, and so would our bodies if they don’t rest. Therefore, rest days should be interspersed throughout the week to recharge energy and allow muscles to recover.
Beginners should start with 3 sessions per week and can increase to 4-5 sessions as they get accustomed. After 6 months to a year, they can work up to 6/7 sessions (similar to long-term gym-goers).
How Many Sets are Needed in Each Gym Workout for Effectiveness The human body consists of muscle groups divided into major and minor groups. When planning a gym workout for beginners, it’s important to know which muscle group to train and the number of sets and repetitions for that day. The number of sets and reps depends on the individual’s goals, which generally fall into three categories:
- For Muscle Building: Focus on developing muscle groups for a firmer body. Repetitions should be 8-12. For example, choose an appropriate weight and lift it a minimum of 8 times and a maximum of 12 times, then rest for 1-2 minutes before the next set.
- For Strength Training: Increase the weight and reduce reps to 1-6 per set. Don’t use heavy weights for extended periods; reduce reps gradually to avoid affecting the nervous system and musculoskeletal health.
- For Endurance Training: Lower the weight and increase reps to about 15. Reducing the weight allows the body to endure longer, and the increased oxygen during the set enhances endurance.
Should Beginners Work with Personal Trainers?
A Logical 3-Day-Per-Week Gym Schedule for Beginners A beginner’s gym schedule is usually simple and easy to follow, often spanning 3 days a week with basic muscle group exercises. Here are some suggestions for a 3-day gym schedule:
- Day 1: Pull muscle group: forearms, biceps, back/lats
- Day 2: Push muscle group: triceps, shoulders, chest
- Day 3: Legs, hamstrings, glutes, and abs
If you follow this schedule for week one, you can replace Day 3 with cardio in week two.
How to Divide Bodybuilding Exercises The body consists of primary and secondary muscle groups, often referred to as large and small muscle groups. When dividing these groups into a gym schedule, follow these guidelines:
- Limit to 3 muscle groups per session: Training too many can cause soreness and fatigue.
- Alternate between primary and secondary groups: Focusing on only one type can lead to uneven development.
- Balance between machine-assisted and free-weight exercises.
- Choose rest days wisely to allow the body to recover and recharge.
A Suggested Weekly Gym Schedule for Beginners Once accustomed to the intensity of 3 sessions a week, increase the number of sessions to 4, 5, or 6 per week. Here’s a small suggestion for an advanced workout schedule from CITIGYM.
Effective Gym Workout with a 4-Day Weekly Schedule
- Day 1: Back, biceps
- Day 2: Chest, triceps
- Day 3: Glutes, legs, abs
- Day 4: Shoulders, calves, triceps Busy people can also apply this schedule if unable to increase the number of sessions.
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