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How to start gym workout first day

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How to Start Gym Workout on Your First Day: A Comprehensive Guide

Starting your fitness journey at the gym can be both exciting and overwhelming. To help you kickstart your workout routine on your first day, we have compiled a comprehensive guide on "How to Start Gym Workout First Day." This guide offers step-by-step instructions, checklists, and benefits to make your gym experience a positive and successful one.

I. Benefits of Starting Gym Workout on Your First Day:

  1. Jumpstart your fitness journey: Starting your workout routine on your first day sets the tone for a consistent and productive fitness journey.
  2. Improved physical health: Regular gym workouts can help improve cardiovascular health, build strength, increase endurance, and enhance overall physical well-being.
  3. Weight management: Engaging in gym workouts can aid in weight loss or weight maintenance, leading to improved body composition.
  4. Mental well-being: Exercise releases endorphins, promoting a positive mood, reducing stress, and boosting mental clarity.
  5. Increased energy levels: Regular workouts at the gym can improve your energy levels, making you feel more energized and productive throughout the day.
  6. Social interactions: The gym provides an opportunity to meet like-minded individuals, fostering a sense of community and motivation.

II

Gym tips for beginners from an expert
  1. Set realistic goals. “Kickstart by setting small and achievable goals and aligning them with your fitness level and aspirations.
  2. Consult a professional.
  3. Start slow.
  4. Focus on proper form.
  5. Warm up and cool down.
  6. Stay hydrated.
  7. Listen to your body.
  8. Mix it up.

How should a beginner start at the gym?

To begin, choose a cardio machine (like the treadmill or the elliptical) and aim to stick with it for 20 to 25 minutes or whatever seems achievable for you. Start off slow and gradually adjust the incline, resistance, or speed if you think you can handle more.

Should I do full body workout in the first day of gym?

For your first day at the gym, I would recommend focusing on some basic exercises that target multiple muscle groups. A good place to start would be with some cardio, such as walking on the treadmill or using the stationary bike, followed by some bodyweight exercises like squats, lunges, and push-ups.

How long should you be in the gym on the first day?

Go slow on your first day at the gym. Set a goal for about 1 hour of moderate exercise for your first day back in the gym, and adjust your routine after you see how you feel. If you exercise too much your first day at the gym and get super sore and tired, you could discourage yourself from going back.

Why is first day of gym the hardest?

It's common to experience muscle soreness, fatigue, and a general adjustment period as your body gets used to the new physical demands. However, as you continue to exercise regularly, your body will adapt and the initial challenges may become more manageable.

What should I workout first as a beginner?

Workout 1: Cardio To begin, choose a cardio machine (like the treadmill or the elliptical) and aim to stick with it for 20 to 25 minutes or whatever seems achievable for you.

What is a good workout time for beginners?

30 to 40 minutes In general, 30 to 40 minutes is considered optimal for beginners, but this doesn't mean that you should push your body past its limits if it's still too much for you. What's more, you must take regular breaks between sets.

Frequently Asked Questions

How long should a workout be?

And a little movement goes a long way when it comes to your workout length. According to the United States Department of Health and Human Services Activity Guidelines, at a minimum, adults should get in at least 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes of vigorous activity every week.

How do you workout on the first day of the gym?

Beginner gym workout for strength
  1. Barbell push press (6 reps x 4 sets)
  2. Goblet squat (6 reps x 4 sets)
  3. Dumbbell single arm row (6 reps x 4 sets)
  4. Shoulder lateral raise (6 reps x 4 sets)
  5. Bench press (6 reps x 4 sets)
  6. Pull ups/assisted pull ups (6 reps x 4 sets)
  7. Barbell bicep curls (8 reps x 4 sets)

What should you eat before gym?

Choose something that includes carbohydrates: this could be a banana, or low-fat natural yogurt, crackers with low-fat soft cheese, a smoothie or a glass of low-fat milk. Avoid foods high in fat or fibre, as they take longer to digest and may cause stomach discomfort during exercise.

What is the best workout for the first day at the gym?

Strength-training gym workout for beginners
  • Treadmill Incline Walk. Start with a 5- to 10-minute warm-up.
  • Bird Dog. 3 sets of 10 total repetitions.
  • Goblet Squat. 3 sets of 10 total repetitions, weight of your choice.
  • Alternating Floor Press.
  • Dead Bug.
  • Forward Lunge.
  • Bench Supported Bent Over Row.

What is the first thing to do at the gym?

Take the first 10 minutes to get your body moving. Cardio machines are a great place to start. Try taking a walk, or light jog, on the treadmill, or give the bike a spin. Whatever you choose, you should be working hard enough to get your heart rate up and break out in a slight sweat before moving on.

How do I start my day at the gym?

Tips to get started
  1. Sleep well. A good night's rest is essential for waking up early.
  2. Gradually adjust your workout time. Instead of jumping into a 6 a.m. workout, slowly move your workout time earlier and earlier.
  3. Prepare your workout gear.
  4. Make breakfast in advance.
  5. Meet a workout buddy.
  6. Do exercise you enjoy.

What should my first gym workout be?

Things like squats and push-ups are simple ways to get your muscles used to working against resistance. Ask the staff at your club to recommend somewhere you can strength train. If you've never used free weights before, it's a good idea to do bodyweight training for your first few sessions.

When you first enter the gym What's the first thing you should do?

Incorporate a Warm-up Working out with “cold” muscles can result in fatigue injury. Take the first 10 minutes to get your body moving. Cardio machines are a great place to start.

What can I do first day in gym?

Warm up and cool down Always start your workout with a dynamic warm-up to prepare your body for exercise. This can include light cardio, stretching, and mobility exercise. Similarly, cool down with static stretching to help your muscles recover and prevent stiffness.

What to expect when you first start going to the gym?

What to expect in your first six weeks of working out.
  • Things will hurt.
  • Get ready to feel hungry.
  • Sleep well.
  • Feel alive!
  • Stress might be easier to handle, and your overall mood might improve too.
  • Your skin might break out.
  • There will be setbacks and times you want to quit.
  • Your confidence can reach new heights.

How many days should a beginner workout in gym?

If you're a beginner, your current fitness level will also determine how often you should go to the gym. Starting with two to three sessions per week is recommended to give your body time to adapt to the new workout routine. As you progress, you can increase your gym frequency.

What should I train on my first day at the gym?

First Day at the Gym
  • Leg press or barbell squat.
  • Pulldown.
  • Dumbbell arm curl.
  • Triceps pushdown.
  • Fitball crunch.
  • Incline or full bench press.
  • Deadlift.

What exercises should I do first in my workout?

Always put the most complex moves at the start. You want to maintain form throughout your exercise, and doing these moves early, when your muscles still have maximum strength, will benefit you in the long term. Single-joint movements should come after you perform compound exercises.

What not to do on first day of gym?

A big mistake people make when first starting out is to overdo it. They think they can do a killer workout—and possibly leave a little buffer than before—and even come back to the gym for more the next day. But it just doesn't work that way. Overworking your muscles can make you sore for days.

What should I do first day at gym?

Take the first 10 minutes to get your body moving. Cardio machines are a great place to start. Try taking a walk, or light jog, on the treadmill, or give the bike a spin. Whatever you choose, you should be working hard enough to get your heart rate up and break out in a slight sweat before moving on.

What exercises should you do when you first start working out?

Simply start your workout with some aerobic exercises like arm swings, leg kicks, and walking lunges. Alternatively, you can warm up by doing easy movements of the exercise you're planning to do. For example, walk before you run.

What is a good gym schedule for beginners?

Some exercises to get you started in weight training include:
  • Plank (30 seconds x 3 sets)
  • Full/kneeling push-ups (10 reps x 3 sets)
  • Bodyweight lunges (10 reps x 3 sets)
  • Seated shoulder press (10 reps x 3 sets)
  • Seated leg press (10 reps x 3 sets)
  • Close grip lat pulldown (10 reps x 3 sets)
  • Leg raises (10 reps x 3 sets)

FAQ

What is the best gym schedule?
If you want to work out five days per week and are working on both strength and cardiovascular fitness, try three days of strength training, two days of cardio, and two days of rest. If you want to work out four days a week, think about your goals: If you want to add muscle, cut a cardio day.
How should a beginner start working out?
Start slow and go forward slowly. If you're new to exercise, start carefully. Slowly build up to a moderate or vigorous intensity level. Aim to increase your activity level by no more than 10% a week. If you have an injury or a medical condition, talk to your health care professional or fitness professional.
What is the best workout plan for a beginner?
Example full body routine to include in your beginners gym plan
  • Leg Press Machine. Three sets of 8-10 reps.
  • Flat Dumbbell Chest Press. Three sets of 10-15 reps.
  • Shoulder Press Machine. Three sets of 6-10 reps.
  • Lat Pulldown. Three sets of 6-10 reps.
  • Hamstring Curl Machine. Three sets of 8-12 reps.
  • Plank.
Which workout type is best for beginners?
Best cardio workouts for beginners Any form of cardio — whether running, cycling, rowing, swimming, or using an exercise machine like an elliptical — will elevate your heart rate and cause you to breathe harder in an effort to get more oxygen into your body and circulate to your working muscles.
What is the best form of exercise for you to start with?
Start with walking for about 10 to15 minutes at a time. Over time, you can start to walk farther and faster, until you're walking for 30 to 60 minutes on most days of the week.
How long should a beginner workout a day?
According to these recommendations, beginner exercisers should work up to three to four 40-minute gym sessions per week. If that doesn't seem realistic, remember, completing a 15-minute workout is better than skipping a 40-minute workout entirely.
What is the best first day workout?
Strength-training gym workout for beginners
  • Treadmill Incline Walk. Start with a 5- to 10-minute warm-up.
  • Bird Dog. 3 sets of 10 total repetitions.
  • Goblet Squat. 3 sets of 10 total repetitions, weight of your choice.
  • Alternating Floor Press.
  • Dead Bug.
  • Forward Lunge.
  • Bench Supported Bent Over Row.
What should I start working out first?
Workout 1: Cardio To begin, choose a cardio machine (like the treadmill or the elliptical) and aim to stick with it for 20 to 25 minutes or whatever seems achievable for you. Start off slow and gradually adjust the incline, resistance, or speed if you think you can handle more.
What is a good workout schedule for beginners?
Four days per week workout split plan:
  • Day 1. 45 minute full body workout.
  • Day 2. 20 minute cardio. 10 – 20 minute mobility.
  • Day 3. 45 minute full body workout.
  • Day 4. 20 minute cardio. 10 – 20 minute mobility.
How long should your 1st workout be?
30 to 40 minutes In general, 30 to 40 minutes is considered optimal for beginners, but this doesn't mean that you should push your body past its limits if it's still too much for you. What's more, you must take regular breaks between sets. Use this time to stretch and recover before you jump onto the next piece of equipment.
What should I do first in a workout?
Simply start your workout with some aerobic exercises like arm swings, leg kicks, and walking lunges. Alternatively, you can warm up by doing easy movements of the exercise you're planning to do. For example, walk before you run.
What should a beginner do before going to the gym?
  1. Gym is fun place so don't stress out but enjoy.
  2. Warm up before lifting weights. ( Walk for 5 minutes and stretch for 5 minutes.
  3. Eat 1 hour before gym. Have a small amount of carbs may be Banana and PB or Bread and PB.
  4. GO light weight if you are Weight lifting and gradually inc.
What is the first rule of gym?
Put weights back where you found them (73,000 upvotes) Keeping everything in its place is one of the top gym rules, supported by 73,000 upvotes. It's a simple act, but it really goes a long way! Tim tells us why: "Leaving weights scattered about after your workout isn't just about tidiness; they're a potential hazard.
What is the best gym workout plan for beginners?
Example full body routine to include in your beginners gym plan
  1. Leg Press Machine. Three sets of 8-10 reps.
  2. Flat Dumbbell Chest Press. Three sets of 10-15 reps.
  3. Shoulder Press Machine. Three sets of 6-10 reps.
  4. Lat Pulldown. Three sets of 6-10 reps.
  5. Hamstring Curl Machine. Three sets of 8-12 reps.
  6. Plank.
What exercise program is best for beginners?
1-week sample exercise program
  • Monday: 40-minute moderate-pace jog or brisk walk.
  • Tuesday: Rest day.
  • Wednesday: Walk briskly for 10 minutes.
  • Thursday: Rest day.
  • Friday: 30-minute bike ride or moderate-pace jog.
  • Saturday: Rest day.
  • Sunday: Run, jog, or take a long walk for 40 minutes.
What workouts should I do when I first go to the gym?
GYM WORKOUT FOR BEGINNERS
  1. 5-MINUTE CARDIO. A 5-minute fast-paced incline walk on the treadmill to get your heart rate up and mobilise your joints.
  2. RESISTANCE TRAINING. Choose a weight that you can comfortably lift for 10 reps.
  3. HIIT CARDIO CIRCUIT.
  4. STRETCH AND COOL-DOWN.
What's the best workout program for a beginner?
Example full body routine to include in your beginners gym plan
  • Leg Press Machine. Three sets of 8-10 reps.
  • Flat Dumbbell Chest Press. Three sets of 10-15 reps.
  • Shoulder Press Machine. Three sets of 6-10 reps.
  • Lat Pulldown. Three sets of 6-10 reps.
  • Hamstring Curl Machine. Three sets of 8-12 reps.
  • Plank.

How to start gym workout first day

How do I start exercising after years of inactivity? If you have been inactive for a long time, start with short sessions (10 to 15 minutes). Add five minutes to each session, increasing every two to four weeks. Gradually build up to being active at least 30 minutes a day for most days of the week. Drink plenty of fluids before, during, and after exercise.
What workouts should I do first? The American College of Sports Medicine recommends that large muscle group exercises generally be performed first in a training session. This is appropriate for most individuals as most goals prioritize large muscles to be worked.
How long should a beginner start working out? You don't want to injure yourself or burnout by pushing your body past its limit before you find a comfortable rhythm. Try starting with short workouts that are 30 minutes or less. As you feel your strength building, add a couple more minutes every week.
What should I do for my first gym workout? Things like squats and push-ups are simple ways to get your muscles used to working against resistance. Ask the staff at your club to recommend somewhere you can strength train. If you've never used free weights before, it's a good idea to do bodyweight training for your first few sessions.
What should I train first at the gym? Workout 1: Cardio Start off slow and gradually adjust the incline, resistance, or speed if you think you can handle more. This is a great, simple way to ease into your routine and get used to the gym environment. Cardio machines also offer a manageable workout for those new to the gym.
How should beginners train in the gym? Strength-training gym workout for beginners
  1. Treadmill Incline Walk. Start with a 5- to 10-minute warm-up.
  2. Bird Dog. 3 sets of 10 total repetitions.
  3. Goblet Squat. 3 sets of 10 total repetitions, weight of your choice.
  4. Alternating Floor Press.
  5. Dead Bug.
  6. Forward Lunge.
  7. Bench Supported Bent Over Row.
Should I eat before gym? If you are exercising for more than an hour you should eat beforehand to get the most from your training, but not too soon beforehand. What you eat is only useful once it has been digested. So ideally, have a balanced meal two to three hours before working out – a bit longer before is fine too.
What is a good beginner workout schedule? 1-week sample exercise program
  • Monday: 40-minute moderate-pace jog or brisk walk.
  • Tuesday: Rest day.
  • Wednesday: Walk briskly for 10 minutes.
  • Thursday: Rest day.
  • Friday: 30-minute bike ride or moderate-pace jog.
  • Saturday: Rest day.
  • Sunday: Run, jog, or take a long walk for 40 minutes.
What kind of workout should I do first? So, if strength is your goal: Warm up, do your strength workout, then finish with longer cardio bouts if you want to bake cardio into the equation. However, if you're training for a race or looking to build cardio endurance, start with cardio-just be careful when you get to the weights.
What should I do in my first gym? If this truly is your first time in the gym and working out, you can't just start banging out bench presses and squats. Find a spot away from people and do a set or two of push ups, pull ups, body weight squats, planks, shoulder circles and walking lunges just to get the blood pumping.
What is the best order to workout? Train larger muscle groups like chest and back before you hit smaller muscle groups like the triceps and biceps. Train your lower body before your upper body if you train both in the same session. Perform strength training before cardiovascular exercise if you train both in the same session.
What workouts to do on your first day? For your first day at the gym, I would recommend focusing on some basic exercises that target multiple muscle groups. A good place to start would be with some cardio, such as walking on the treadmill or using the stationary bike, followed by some bodyweight exercises like squats, lunges, and push-ups.
What is the first thing to do when exercising? Warming up before exercise is a good way to reduce the risk of injury and to prepare yourself physically as well as mentally for activity. Concentrate on warming up the specific muscle groups you will be using in your exercise and include dynamic flexibility exercises. It is important to cool down after exercise.
How long should a beginner work out? In general, 30 to 40 minutes is considered optimal for beginners, but this doesn't mean that you should push your body past its limits if it's still too much for you. What's more, you must take regular breaks between sets. Use this time to stretch and recover before you jump onto the next piece of equipment.
What should a beginner do on first day of gym? First Day at the Gym You should begin your first workout with a warm-up consisting of 10 minutes of walking or jogging or other aerobic exercise. Loosen up with a few very light exercises first, then choose a weight that is heavier and that starts to feel somewhat heavier as your muscles tire.
What is the oldest form of exercise? Decades of research confirms the powerful impact walking – human beings' oldest form of exercise – can have on physical and emotional health, as well as longevity and overall well-being.
What was the first workout? Yoga, originating in India or somewhere nearby, is perhaps one of the oldest recorded forms of exercise recorded, likely practiced as early as 3300 BC (though its exact date and location of origin are uncertain). Since its beginnings, this discipline of both body and mind has branched out into countless forms.
  • What was the first gym ever?
    • Zurkhaneh Even though the word is derived from an ancient Greek one, the first recorded gym dates back to 3000 years ago in ancient Persia. These fitness facilities were called 'zurkhaneh'.
  • When did humans first exercise?
    • When Was Exercise Invented as a Means of Training? Exercise for the purpose of training to increase strength, speed, and endurance can be traced back to ancient Greece around 600 B.C.
  • Did ancient people do push-ups?
    • One of the oldest forms of exercise in the world is the push-up. It has been around for thousands of years and was part of soldiers' military training in ancient India.
  • How should you first start working out?
    • Start slow and go forward slowly. If you're new to exercise, start carefully. Slowly build up to a moderate or vigorous intensity level. Aim to increase your activity level by no more than 10% a week. If you have an injury or a medical condition, talk to your health care professional or fitness professional.
  • Which exercise should I do first?
    • The American College of Sports Medicine recommends that large muscle group exercises generally be performed first in a training session. This is appropriate for most individuals as most goals prioritize large muscles to be worked.
  • What is the best workout routine for beginners?
    • Beginner gym workout for females
      • Seated leg press (10 reps x 3 sets)
      • Seated shoulder press (10 reps x 3 sets)
      • Close grip lat pulldown (10 reps x 3 sets)
      • Bodyweight lunges (10 reps x 3 sets)
      • Full/kneeling press ups (10 reps x 3 sets)
      • Plank (30 secs x 3)
      • Leg raises (10 reps x 3 sets)
  • Which exercises should be done first during a workout?
    • Always put the most complex moves at the start. You want to maintain form throughout your exercise, and doing these moves early, when your muscles still have maximum strength, will benefit you in the long term. Single-joint movements should come after you perform compound exercises.
  • What should I do first in full body workout?
    • Warm up. As with the first full-body workout, you'll need to warm up first. Begin with some stretches – concentrate on the muscle groups you'll be using during your full-body workout. Then just do some very gentle cardio to begin with.
  • Should I eat before or after workout?
    • Eat after you exercise Eat a meal that has both carbohydrates and protein in it within two hours of your workout if possible. Eating after you work out can help muscles recover and replace their glycogen stores. Think about having a snack if your meal is more than two hours away.
  • What should you do first when going to the gym?
    • Take the first 10 minutes to get your body moving. Cardio machines are a great place to start. Try taking a walk, or light jog, on the treadmill, or give the bike a spin. Whatever you choose, you should be working hard enough to get your heart rate up and break out in a slight sweat before moving on.
  • Which body part should I workout first?
    • If you're only planning on lifting twice per week, a good way to structure your workouts may be: Day 1: chest, arms, and shoulders. Day 2: legs, back and abdominals.
  • Should I do cardio or weights first?
    • The advice below is recommended by the American Council on Exercise. If your goal is better endurance, do cardio before weights. If your goal is burning fat and losing weight, do cardio after weights. If you want to get stronger, do cardio after weights.
  • Is it OK to workout on an empty stomach?
    • The final verdict? Exercising in a fasted state may burn some quick body fat, but it's not the best option for your body in the long-run. Eat a small snack or meal before and after your workout to ensure that you're properly fueled to perform your best in the gym and recover quickly when you get home.
  • Is it OK to go to gym everyday as a beginner?
    • Overworking yourself can lead to burnout and injuries, hindering your progress. It's crucial to allow your body adequate time to rest and recover, especially as a beginner. Aim for at least three days of exercise per week, and gradually increase the frequency over time.
  • What workouts to do for beginners
    • Dec 18, 2019 — Beginner gym workout for strength · Barbell push press (6 reps x 4 sets) · Goblet squat (6 reps x 4 sets) · Dumbbell single arm row (6 reps x 4 
  • What workouts should a beginner do
    • Nov 13, 2022 — Cardio can include anything that gets your heart rate up, such as walking, bike riding, hiking, swimming, running or even taking a dance class.