Your First 6-Day Gym Workout Schedule for Beginners: A Step-by-Step Guide

Starting at the gym can feel a bit much, right? You walk in, see all the machines, and think, "Okay, now what?" Honestly, most people feel that way when they first start. But here’s the thing: a solid plan makes it way less stressful and way more about actually getting results. We're going to walk you through how to get through your first week and set up a beginner gym workout routine that's simple, works, and won't break the bank. Think easy workouts, helpful pointers, and clear steps to get you fitter without spending a fortune.

Key Takeaways

• Start with three full-body strength workouts per week, about 30-45 minutes each.
• Warm up by moving lightly, then cool down with some stretching.
• The gym is usually less crowded between 10 a.m. and 2 p.m., or after 8 p.m.
• Begin with machines like the leg press, lat pulldown, and chest press.
• Focus on compound lifts like squats, deadlifts, rows, bench press, and shoulder press for the best results.

1. Warm-Up Routine

Alright, let's talk about warming up before you hit the weights. It's not just some extra thing to do; it's actually pretty important for getting your body ready and helping you avoid feeling totally wiped out or, worse, getting hurt. Think of it like starting a car on a cold morning – you don't just floor it, right? You let the engine warm up a bit.

The main goal here is to get your blood flowing and your muscles ready for action. We're not trying to break any records during the warm-up, just get things moving smoothly.

Here’s a simple way to get started:

• Light Cardio: Spend about 5 minutes on something easy like a brisk walk on the treadmill or a few minutes on a stationary bike. Just enough to feel a little warmer and maybe break a tiny sweat.
• Dynamic Stretches: These are movements that get your joints moving through their range of motion. We're talking about things like leg swings (forward and backward, then side to side), arm circles (small at first, then bigger), and maybe some torso twists. Do about 10-15 reps of each.
• Mobility Work: Little things like hip circles and ankle rolls help wake up those smaller joints. Just 30 seconds or so for each should do the trick.

Remember, the idea is to prepare your body for the workout ahead. It should feel good and energizing, not tiring. If you're feeling stiff or sore, a good warm-up can make a big difference in how your actual workout feels.

2. Leg Press Machine

Alright, let's talk about the leg press machine. This is a fantastic starting point for building strength in your lower body, especially your quads and glutes. It's a great way to get a solid leg workout without the same balance demands as free weights like squats.

When you're starting out, machines are your friend because they guide your movement. This helps you focus on feeling the muscles work and reduces the risk of injury. For the leg press, you'll want to set the seat so your knees are at about a 90-degree angle when your feet are flat on the platform. Make sure your feet are shoulder-width apart, or slightly narrower, for a good balance.

Here’s a simple way to approach it:

• Warm-up: Do a few lighter sets to get your muscles ready. Think of it as a test run.
• Working Sets: Aim for 3-4 sets of 8-12 repetitions. Focus on pushing through your heels and controlling the weight on the way back down. Don't let it just drop.
• Form Check: Keep your back pressed firmly against the seat pad. Avoid locking out your knees completely at the top of the movement; a slight bend is better.

The leg press is a machine-based exercise designed to build lower body strength using heavy weights. This guide explains how to perform the exercise effectively. building lower body strength.

As you get more comfortable, you can gradually increase the weight. Just remember, good form always comes first. If you start to struggle with maintaining control, it's a sign to either reduce the weight or take a break.

3. Lat Pulldown Machine

Alright, let's talk about the Lat Pulldown machine. This is a fantastic piece of equipment for building up your back muscles, especially the lats, which are those big muscles on the sides of your back that give you that V-taper look. It's also pretty good for hitting your biceps and even some of your upper back muscles.

The main idea here is to pull the bar down towards your chest, squeezing your shoulder blades together as you do it. Think about leading the movement with your elbows, not just your hands. It’s a great way to start working on your back if you can't quite do pull-ups yet, or even if you can, it's a solid exercise to add to your routine.

Here’s a simple way to approach it:

• Set Up: Adjust the knee pad so it's snug against your thighs. This stops you from lifting your butt off the seat when you pull. Grab the bar with a wide grip, hands a bit wider than shoulder-width apart, palms facing forward.
• The Pull: Lean back just a tiny bit, keeping your chest up. Pull the bar down towards your upper chest. Focus on using your back muscles to do the work. Imagine you're trying to pull your elbows down and back.
• The Release: Slowly let the bar back up, controlling the weight. Don't just let it yank you back up. You should feel a stretch in your lats at the top.

Sets and Reps: For beginners, aiming for 3 sets of 10-15 repetitions is a good starting point. Focus on good form over lifting heavy weight. You want to feel the muscles working, not just moving the weight.

Remember, machines are great for learning the movement pattern. They help guide you and reduce the risk of injury when you're just starting out. As you get stronger and more comfortable, you can start thinking about adding free weights, but for now, this machine is your friend for building a strong back.

4. Seated Chest Press

Alright, let's talk about the seated chest press machine. This is a solid choice for beginners because it helps you focus on your chest muscles without needing to worry too much about balance. It's a good way to build up that upper body strength.

The key is to set it up right before you even start. You want to adjust the seat so that the handles are about two inches below your shoulders when you're sitting up straight. This positioning helps make sure you're hitting the right muscles and keeping your shoulders safe. Also, try to keep your shoulder blades pressed back against the pad the whole time. It feels a bit unnatural at first, but it really makes a difference in how well your chest works.

Here’s a quick rundown on how to do it:

• Sit down on the machine and adjust the seat height.
• Grab the handles with an overhand grip, palms facing down.
• Push the handles forward until your arms are almost fully extended, but don't lock your elbows.
• Slowly bring the handles back to the starting position, feeling the stretch in your chest.
• Repeat for your desired number of reps.

For beginners, aiming for 3 sets of 8 to 12 repetitions is a good starting point. You can use the chest press machine to effectively target your pectoral muscles. As you get stronger, you can gradually increase the weight or the number of reps.

Remember, the goal here is controlled movement. Don't just yank the weight. Focus on squeezing your chest muscles as you push and letting them stretch as you pull back. It's about quality reps, not just getting them done fast.

5. Plank Hold

Alright, let's talk about the plank. This isn't just some trendy move; it's a seriously effective way to build up your core strength. When you hold a plank, you're engaging a whole bunch of muscles, not just your abs, but also your back, shoulders, and even your glutes. It’s like a full-body stability exercise disguised as a simple hold.

Getting into the plank position is pretty straightforward. Start on your hands and knees, then extend your legs back so you're resting on your forearms and toes. Make sure your body forms a straight line from your head to your heels. Don't let your hips sag down or pike up too high – that's cheating yourself out of the benefits.

Here’s a quick breakdown of how to do it right:

• Starting Position: Lie face down on the floor. Place your forearms on the ground, elbows directly under your shoulders, and hands clasped or flat on the floor.
• Engage Your Core: Tighten your abdominal muscles as if you're bracing for a punch. This is key to keeping your body stable.
• Lift Your Body: Push off the floor with your toes, lifting your entire body so it's parallel to the ground. Your weight should be supported by your forearms and the balls of your feet.
• Maintain the Line: Keep your back straight, your neck neutral (look slightly ahead of your hands), and your glutes squeezed. Avoid arching your lower back or letting your hips drop.
• Hold: Aim to hold this position for a set amount of time. Start with 20-30 seconds and gradually increase as you get stronger. You can find lots of variations and progressions for the plank, like the wall plank, which is a good starting point if a full plank position feels too tough.

Remember, consistency is more important than duration when you're starting out. Even holding for 15 seconds with good form is better than holding for a minute with sloppy technique. Focus on quality over quantity, and you'll see improvements in your core stability and overall strength.

6. Treadmill Walk

Alright, let's talk about the treadmill. It might seem basic, but it's a really solid way to get your body moving before you hit the heavier stuff. Think of it as a gentle wake-up call for your muscles and your heart.

The main goal here is to gradually increase your heart rate and blood flow. You're not trying to break any speed records; this is about preparation. A light to moderate pace is perfect. You should be able to hold a conversation without gasping for air. This helps get your muscles warm and ready for action, reducing the chance of pulling something later on.

Here’s a simple way to approach it:

• Duration: Aim for about 5 to 10 minutes. Don't overdo it; we've got more exercises to get through.
• Pace: Start slow, maybe a brisk walk. You can gradually pick it up a notch if you feel comfortable, but keep it manageable.
• Incline: For beginners, it's usually best to keep the incline at 0% or 1%. As you get fitter, you can play around with it, but for now, focus on the walking itself.

This part of your workout is all about easing into things. It's a low-impact way to get your body temperature up and prepare your cardiovascular system for the work ahead. Don't skip it, even if you're eager to jump into the strength training.

Using the treadmill is a great way to start building that consistent gym habit. It's a familiar piece of equipment for most people, making it less intimidating than some of the weight machines. Just hop on, set your pace, and let your body get ready for the rest of your session.

7. Leg Swings

Leg swings are a fantastic way to get your hips and legs moving before you hit the heavier stuff. They're pretty simple but really help wake up those muscles and joints.

The main goal here is to improve your hip mobility and prepare your lower body for more intense movements. Think of it as loosening up the engine before a long drive.

Here's how you can do them:

• Forward and Backward Swings: Stand tall, holding onto a wall or sturdy object for balance. Swing one leg straight forward and then back in a controlled motion. Keep your core tight and try not to arch your back too much. Do about 10-15 swings on each leg.
• Side-to-Side Swings: Facing the wall or object, swing one leg across your body and then out to the side. Again, focus on a smooth, controlled movement. Aim for 10-15 swings per leg.
• Circular Swings: Stand with your back to the wall or object. Swing one leg out to the side, then bring it around in a circular motion, like you're drawing a big circle with your toe. Reverse the direction after a few reps. Do 10-15 swings in each direction on each leg.

These swings aren't about how high you can kick or how fast you can move. It's all about getting a good range of motion and feeling the stretch in your hips and hamstrings. Don't force anything; just let your body move naturally.

8. Arm Circles

Arm circles are a simple yet effective way to warm up your shoulder joints and the muscles around them. They help increase blood flow and prepare your arms for more strenuous activity. This movement is great for improving shoulder mobility.

To do them, stand with your feet about shoulder-width apart and keep your back straight. Extend your arms straight out to your sides, making them parallel with the floor. Start by making small circles forward, gradually increasing the size of the circles as you feel comfortable. After about 15-20 circles, reverse the direction and make small circles backward, again increasing the size as you go.

Here's a quick breakdown:

• Starting Position: Stand tall, feet shoulder-width apart, arms extended to the sides, parallel to the ground.
• Forward Circles: Begin with small circles, moving forward. Gradually make the circles larger.
• Backward Circles: Reverse the direction and make small circles backward, gradually increasing the size.
• Repetitions: Aim for 15-20 circles in each direction.

Don't force the movement. If you feel any sharp pain, stop immediately. The goal here is to warm up, not to strain anything. Focus on smooth, controlled motions to really get the joint ready.

This exercise is a good way to get your shoulders ready for exercises like the bench press or overhead presses later in your workout.

9. Hip Openers

Alright, let's talk about hip openers. These are super important, especially when you're starting out and your body might feel a bit stiff. They help get your hips moving more freely, which is good for everything from walking to more complex exercises later on. Think of it like oiling up a squeaky door hinge – makes everything work better.

Here are a few simple ones you can do right there on the gym floor:

• Leg Swings (Forward and Backward): Stand near a wall or machine for balance. Swing one leg straight forward and then back, keeping your core tight. Do about 10-15 swings per leg.
• Leg Swings (Side to Side): Facing the wall, swing your leg across your body and then out to the side. Again, aim for 10-15 swings per leg.
• Knee to Chest: Lie on your back, pull one knee towards your chest, hold for a second, then switch legs. Do this for about 30 seconds total.
• Figure Four Stretch: Lie on your back, cross one ankle over the opposite knee, and gently pull the bottom leg towards you. You should feel a stretch in your hip and glute. Hold for 20-30 seconds per side.

These movements aren't about pushing yourself to the absolute limit. The goal is just to get blood flowing and loosen things up a bit before you hit the heavier stuff. Don't force any positions that feel painful.

Doing these consistently can really make a difference in how your lower body feels during and after your workouts. It's a small step that pays off.

10. Ankle Rolls

Before you get into the heavier stuff, it's a good idea to get your ankles ready. They might seem small, but they do a lot of work, especially when you're doing things like squats or lunges. Ankle rolls are a simple way to get them moving and warmed up.

Here's how to do them:

• Sit down on the floor or a bench.
• Lift one foot slightly off the ground.
• Slowly rotate your ankle in a circular motion. Go clockwise for about 10-15 seconds, then switch to counter-clockwise for another 10-15 seconds.
• Repeat with your other foot.

It's not complicated, but it helps get the blood flowing to those joints and prepares them for the stress of your workout. Think of it as giving your ankles a little wake-up call so they don't get stiff or cranky later on.

11. Box Squats

Box squats are a fantastic way to work on your squat form and build strength, especially when you're starting out. The main idea is to squat down until your butt touches a sturdy box or bench. This helps you control the descent and prevents you from going too deep before you're ready. It's a great way to get a feel for the movement pattern without the risk of losing balance.

Here's how to do them:

• Set up: Place a stable box or bench behind you. The height should be such that when you sit on it, your thighs are parallel to the floor, or slightly higher if you're a beginner. Stand in front of the box with your feet shoulder-width apart, toes pointing slightly outward.
• The movement: Keeping your chest up and core tight, push your hips back as if you're going to sit down. Lower yourself down slowly until your glutes lightly touch the box. Pause for a brief moment.
• Stand up: Drive through your heels to stand back up to the starting position. Make sure to squeeze your glutes at the top.

It's really important to focus on keeping your back straight throughout the entire movement. Don't let it round, especially as you sit back. This exercise is a solid way to build up your leg and glute strength and improve your overall squatting technique.

Think of it as a controlled squat. You're not just dropping onto the box; you're actively lowering yourself with control. This controlled descent is key to getting the most out of the exercise and building that foundational strength.

12. Glute Bridges

Glute bridges are a fantastic exercise for targeting your glutes and hamstrings. They're pretty straightforward to do, which is great when you're just starting out. The main goal here is to really feel your glutes squeeze at the top of the movement.

Here's how to do them:

• Lie on your back with your knees bent and feet flat on the floor, about hip-width apart. Your arms should be resting by your sides.
• Engage your core and glutes, then lift your hips off the ground until your body forms a straight line from your shoulders to your knees.
• Hold this position for a second, squeezing your glutes, and then slowly lower your hips back down.

Try to do 3 sets of 10-15 repetitions. Focus on the mind-muscle connection – really think about squeezing those glutes! It might feel a bit odd at first, but it makes a big difference.

Don't just rush through the reps. Take your time, control the movement, and make sure you're actually using your glutes to lift your hips, not just your lower back. It's better to do fewer reps with good form than a lot of sloppy ones.

13. Calf Raises

Alright, let's talk about calf raises. These are pretty straightforward but super important for building up those lower leg muscles. You know, the ones that help you walk, run, and jump. Don't skip these, even if they seem small.

Here's how you can do them:

• Standing Calf Raises: Stand with your feet flat on the floor, about hip-width apart. You can hold onto something for balance if you need to. Now, push up onto the balls of your feet, lifting your heels as high as you can. Hold it for a second at the top, then slowly lower back down.
• Seated Calf Raises: Sit on a bench or chair with your feet flat on the floor. Place a weight (like a dumbbell or weight plate) across your thighs, just above your knees. Now, lift your heels off the ground as high as you can, keeping your toes on the floor. Hold briefly, then lower back down.
• Machine Calf Raises: If your gym has a standing calf raise machine, that's an option too. Just follow the machine's instructions, usually involving placing your shoulders under the pads and lifting your heels.

Try to do 3-4 sets of about 10-15 reps for each type. You can do these with bodyweight or add some weight as you get stronger. It's a good idea to really focus on squeezing those calf muscles at the top of the movement. You'll feel it working.

Calf raises might not be the most glamorous exercise, but they play a big role in overall leg strength and ankle stability. They help balance out the bigger leg muscles and can even help prevent injuries down the line. So, give them some attention!

14. Lunges

Lunges are a fantastic exercise for your legs and glutes. They work each leg independently, which is great for spotting and correcting any imbalances you might have. Plus, they really make you focus on your balance and coordination.

This exercise is a unilateral movement, meaning it works one limb at a time.

Here's how to do a basic lunge:

• Start by standing tall with your feet hip-width apart.
• Take a big step forward with one leg, landing on your heel first.
• Lower your body until your front knee is bent at about a 90-degree angle and your back knee is hovering just above the floor.
• Push off with your front foot to return to the starting position.
• Repeat on the other leg.

For beginners, it's often best to start with bodyweight lunges to get the form right. Once you feel comfortable, you can add dumbbells by holding one in each hand. Aim for about 3-4 sets of 10-12 repetitions on each leg. Don't rush through them; controlled movements are key here.

When you're doing lunges, make sure your front knee doesn't go past your toes. It's a common mistake that can put extra strain on your knee joint. Keep your torso upright throughout the movement to get the most out of it and protect your back.

15. Squats

Alright, let's talk about squats. If you're going to do one exercise to build a strong lower body and core, this is it. Seriously, squats are like the king of leg exercises. They hit your quads, your glutes, your hamstrings, and even your core muscles have to work to keep you stable.

When you're starting out, form is way more important than how much weight you're lifting. You want to feel it in the right places, not strain your back. Think about pushing your hips back like you're going to sit in a chair, keeping your chest up, and making sure your knees track over your toes – not caving inward.

Here's a quick breakdown:

• Start Position: Stand with your feet about shoulder-width apart, toes pointing slightly outward. Keep your chest up and your core tight.
• The Descent: Hinge at your hips and bend your knees, lowering your body as if sitting into a chair. Aim to get your thighs parallel to the floor, or as low as you comfortably can with good form.
• The Ascent: Push through your heels to return to the starting position, squeezing your glutes at the top.

Don't be afraid to start with just your body weight. Master the movement first. Once you're comfortable and your form is solid, you can gradually add weight, maybe with dumbbells held at your sides or a barbell on your upper back. Remember, it's better to do more reps with good form than fewer reps with bad form.

For beginners, aiming for 3-4 sets of 8-12 repetitions is a good starting point. As you get stronger, you can slowly increase the weight or the number of reps. It's all about making steady progress.

16. Deadlifts

Deadlifts are a powerhouse exercise, hitting a lot of muscles all at once. We're talking your back, glutes, hamstrings, and even your grip strength gets a workout. It's one of those lifts that really builds overall strength.

When you're starting out, the most important thing is to get the form right. Seriously, don't worry about lifting heavy weights at first. It's way better to do it correctly with a lighter weight and build up slowly. Trying to lift too much too soon can lead to injuries, and that's the last thing you want when you're just getting into the gym.

Here's a basic rundown of how to approach deadlifts:

• Start light: Pick a weight that feels manageable for the target reps. You should feel challenged by the last rep, but not completely wiped out.
• Focus on form: Keep your back straight, chest up, and push through your heels as you lift the weight. Think about hinging at your hips rather than just bending over.
• Progress gradually: Once you can comfortably complete your sets with good form, you can slowly start adding a little more weight. A good rule of thumb is to increase the weight when you can do two extra reps beyond your goal for all your sets.

Remember, consistency and proper technique are your best friends when you're new to deadlifts. Don't rush the process; let your body adapt and get stronger over time. It's a marathon, not a sprint.

For beginners, it's often recommended to start with Romanian deadlifts (RDLs) using dumbbells or a lighter barbell. This variation puts a bit more emphasis on the hamstrings and glutes and can be a good way to learn the hip hinge movement before tackling conventional deadlifts.

17. Bench Press

Alright, let's talk about the bench press. This is a classic for a reason, really hitting your chest, shoulders, and triceps. When you're starting out, it's super important to get the form right before you even think about lifting heavy.

Here’s a quick rundown on how to do it:

• Lie flat on a bench, feet planted firmly on the floor. Keep your back slightly arched, not flat against the bench.
• Grip the barbell slightly wider than shoulder-width apart. Your wrists should be straight, not bent back.
• Lower the bar slowly to your mid-chest area. Think about controlling the weight all the way down.
• Press the bar back up explosively, but smoothly, until your arms are almost straight. Don't lock out your elbows completely.

The key is to find a weight that challenges you but allows you to maintain good form for all your reps. If you can easily do more than 10 reps with perfect form, it might be time to consider increasing the weight. Remember, it's better to start too light than too heavy when you're new to this. You can always adjust your weight as you get stronger.

When you're first learning, focus on the movement itself. Feel the muscles working. Don't worry about how much weight is on the bar. That will come with time and consistent effort. Proper technique prevents injuries and builds a solid foundation for future gains.

18. Rows

Rows are a fantastic way to build up your back muscles, and they're pretty straightforward to learn. You'll be pulling weight towards your body, engaging your lats, rhomboids, and traps. It's a compound movement, meaning it works multiple muscle groups at once, which is super efficient for beginners.

There are a few ways to do rows, but let's focus on a couple of common ones you'll likely see at the gym.

• Seated Cable Rows: Sit at the cable machine with your feet on the platforms. Grab the handle with an overhand grip (palms facing down). Keep your back straight and pull the handle towards your stomach, squeezing your shoulder blades together at the end. Slowly let the weight back out without letting your arms fully extend.
• Dumbbell Rows: You can do these bent over or using a bench for support. If using a bench, place one knee and one hand on it, keeping your back flat. Let the dumbbell hang straight down. Pull the dumbbell up towards your hip, keeping your elbow close to your body. Lower it back down with control.

Sets and Reps: For beginners, aim for 3 sets of 10-12 repetitions for each type of row. Focus on good form over lifting heavy weight.

Remember to keep your core engaged throughout the movement. This helps protect your lower back and makes the exercise more effective. Don't let your back round forward; maintain a neutral spine.

19. Shoulder Press

Alright, let's talk about the shoulder press. This is a solid move for building up those deltoids, which are the muscles on the sides of your shoulders. It's a compound exercise, meaning it works multiple muscle groups at once, which is super efficient for beginners. You can do this with a barbell or dumbbells, and honestly, dumbbells often feel a bit more natural for getting started.

Here’s a quick rundown on how to do it with dumbbells:

• Sit on a bench with back support, or stand up straight if you're feeling stable.
• Hold a dumbbell in each hand at shoulder height, palms facing forward.
• Push the dumbbells straight up overhead until your arms are almost fully extended. Don't lock your elbows out completely.
• Slowly lower the dumbbells back down to the starting position.

When you're starting out, focus on using a weight that lets you complete your sets with good form. A good starting point is usually 3 sets of 8 to 10 repetitions. If you can easily do more than 10 reps with perfect form, it might be time to consider a slightly heavier weight for your next workout.

Remember, controlled movements are key here. Don't let momentum take over. Focus on feeling the muscles in your shoulders doing the work. It's better to lift a little lighter and do it right than to go too heavy and risk injury.

20. Overhead Dumbbell Press

Alright, let's talk about the overhead dumbbell press. This move is pretty solid for building up those shoulder muscles, you know, the deltoids. It's a great way to add some size and strength to your upper body.

This exercise works multiple muscles in your shoulders and arms, making it a really efficient choice. You'll feel it in your front and side deltoids, and your triceps will get a good workout too as they help stabilize the weight. It also engages your upper chest and even some core muscles to keep you steady.

Here’s a simple way to approach it:

• Get Set Up: Grab a pair of dumbbells that feel challenging but manageable. Sit on a bench with back support, or stand if you're feeling stable. Keep your feet flat on the floor.
• The Press: Hold the dumbbells at shoulder height, palms facing forward. Press the weights straight up overhead until your arms are almost fully extended. Don't lock your elbows out completely.
• Lower Down: Slowly lower the dumbbells back to the starting position at shoulder height. Control the movement all the way down.

For beginners, aiming for 3 sets of 8 to 10 repetitions is a good starting point. Focus on good form over lifting heavy. If you're unsure about the weight, it's always better to start lighter and gradually increase it as you get stronger. You'll know you're ready to increase the weight when you can comfortably complete those 10 reps for all your sets and still feel like you could do a couple more.

When you're starting out, really pay attention to how the movement feels. It's easy to rush through exercises, but taking your time with the overhead press will help you build a solid foundation and avoid any shoulder strain. Think about controlling the weight on the way down just as much as you focus on pushing it up.

21. Single-Arm Dumbbell Rows

Alright, let's talk about the single-arm dumbbell row. This exercise is pretty great for your back, hitting those muscles that help with posture and pulling movements. It's a good one to add to your routine because it lets you focus on one side at a time, which can help fix any imbalances you might have.

The main idea is to pull the dumbbell up towards your hip while keeping your back straight.

Here's a breakdown of how to do it:

• Setup: You can do this by placing one knee and one hand on a bench for support, or even standing and hinging at your hips with one arm hanging down.
• Execution: Grab a dumbbell with one hand. Let it hang straight down. Pull the dumbbell up towards your hip, squeezing your back muscles at the top. Keep your elbow close to your body. Lower the weight back down slowly with control.
• Breathing: Exhale as you pull the weight up, and inhale as you lower it.

Sets and Reps:

Remember to focus on the squeeze in your back muscles at the top of the movement. Don't just yank the weight up. Control is key here to get the most out of it and avoid straining yourself.

22. Dumbbell Chest Press

Alright, let's talk about the dumbbell chest press. This is a solid move for building up your chest muscles, and it's pretty straightforward once you get the hang of it. You'll be lying down for this one, usually on a bench, holding a dumbbell in each hand. The key is to control the weight throughout the entire movement.

Here’s a quick rundown of how to do it:

• Lie back on a flat bench with your feet planted firmly on the floor. Grab a dumbbell in each hand, letting them rest on your thighs.
• Use your legs to help you get the dumbbells up to your chest. You can do this by kicking one leg up at a time, or by using your knees to help roll them up. Once they're at chest level, you're ready to start.
• Press the dumbbells straight up towards the ceiling, keeping them a little bit apart. Don't let them touch at the top.
• Slowly lower the dumbbells back down to the sides of your chest, feeling that stretch.
• Repeat for your desired number of reps.

It's a great alternative to the barbell bench press because it allows for a more natural range of motion and can help identify and correct muscle imbalances. Plus, using dumbbells means you can often get a better stretch at the bottom of the movement. Just remember to start with a weight that feels manageable so you can focus on good form. You can find some good tips on how to get started with strength training here.

When you're starting out, don't go too heavy too soon. It's way better to do more reps with lighter weight and perfect your form than to risk an injury trying to lift too much. Focus on the squeeze at the top and the controlled descent.

23. High Plank Hold

Alright, let's talk about the high plank hold. This isn't just about holding a position; it's a serious core builder. You're engaging your abs, back, shoulders, and even your glutes all at once. It might seem simple, but doing it right makes a big difference.

Here's how to get into it:

• Start on your hands and knees, like you're about to do a push-up.
• Extend your legs back so you're on your toes, with your body forming a straight line from your head to your heels.
• Keep your core tight – imagine pulling your belly button towards your spine.
• Don't let your hips sag or pike up too high. Keep everything level.

It's easy to rush through this, but try to hold each plank for about 20 seconds. You'll do this for 3 rounds. Focus on keeping that line straight and your muscles working. If 20 seconds feels like too much at first, that's totally fine. Just hold for as long as you can with good form and build up from there. This exercise is great for building stability, which is super important for pretty much everything else you do in the gym and in life. You can find more plank variations to keep things interesting here.

Holding a proper plank requires a lot of control. It's not just about staying up; it's about actively bracing your core and keeping your body rigid. Think of it as a full-body tension exercise. If you feel your lower back starting to ache, that's usually a sign your form is slipping, and you should take a break.

24. Push Exercises

Alright, let's talk about 'push' days. These workouts focus on the muscles that help you push things away from your body – think chest, shoulders, and triceps. It's a pretty straightforward concept, but getting it right is key for building that upper body strength.

The main idea here is to work those pushing muscles effectively. We're not trying to reinvent the wheel, just get stronger with the basics. For beginners, it's smart to start with machines because they guide your movement and help you feel the muscles working without too much risk of injury. As you get more comfortable, you can start incorporating free weights like dumbbells and barbells.

Here’s a simple breakdown of what a push workout might look like:

• Chest: Start with a machine like the seated chest press. It's a solid way to get your chest muscles warmed up and working. If you're feeling brave and have good form, you could eventually move to dumbbell chest presses or even the bench press.
• Shoulders: The shoulder press machine is a good starting point. It targets your deltoids, which are the muscles in your shoulders. Later on, you might try overhead dumbbell presses.
• Triceps: These are the muscles on the back of your upper arm. Exercises like pushdowns on a cable machine or even close-grip bench presses (when you're ready) will hit them well.

Remember, the goal isn't to do a million different exercises. Pick a few key movements and focus on doing them well. You want to feel the target muscles working, but you also want to finish your set feeling like you could have done a little more, not completely wiped out. This approach helps build strength safely and effectively. For more on structuring your week, check out this 6-day powerbuilding split.

When you're starting out, it's always better to go a little too light than too heavy. You can always add more weight later. The most important thing is to learn the correct form and build a solid foundation. Trying to lift too much too soon can lead to injuries that will set you back way more than just using lighter weights.

25. Pull Exercises and more

Alright, we've covered a lot of ground, hitting those pushing muscles and legs. Now, let's talk about the other side of the coin: pull exercises. These are super important for building a balanced physique and strengthening your back, biceps, and even your grip. Think of it as the counter-balance to all those chest and shoulder presses we did.

The goal here is to work the muscles that help you draw things towards you.

When you're starting out, focusing on compound movements is still the name of the game. These exercises work multiple muscle groups at once, giving you more bang for your buck. For pull exercises, you'll want to include movements that target your back and biceps.

Here are some key pull exercises to consider:

• Lat Pulldowns: This machine exercise is fantastic for beginners. It mimics a pull-up but allows you to control the weight, making it easier to focus on your back muscles, specifically your lats.
• Seated Cable Rows: Another great machine option that works your mid-back and biceps. It's good for building thickness in your back.
• Dumbbell Rows: Using dumbbells lets you work one side at a time, which can help correct imbalances. You can do these bent over or supported on a bench.
• Pull-ups/Chin-ups: These are the gold standard for bodyweight pulling exercises. If you can't do them yet, don't worry! You can use assisted pull-up machines or resistance bands to build up your strength.

Remember, consistency is key. Even if you can only manage a few reps or a lighter weight at first, keep showing up. Your body will adapt and get stronger over time. Don't get discouraged if some exercises feel tough initially; that's part of the process.

As you get stronger, you'll naturally want to increase the weight or resistance. A good rule of thumb is the "2-for-2" rule: if you can do two more reps than your target for two consecutive workouts, it's probably time to add a little more weight. For upper body pull exercises, adding just 2-5 pounds can make a difference. Just make sure your form stays solid – that's more important than lifting heavy.

Keep Going and Stay Consistent

So, you've made it through your first week, maybe even your first few weeks, of hitting the gym with a plan. That's awesome! Remember, starting is often the hardest part, and you've already done that. This 6-day schedule is designed to help you build strength and get comfortable with different exercises, but the real magic happens when you stick with it. Don't get discouraged if you don't see huge changes overnight. Just focus on showing up, doing your best each session, and listening to your body. Keep tracking your progress, maybe tweak things as you learn what works for you, and most importantly, enjoy the journey. You've got this!

Frequently Asked Questions

How many days a week should a beginner go to the gym?

For beginners, starting with 3 days a week is a great idea. This gives your body enough time to get used to working out and also to recover. As you get stronger, you can slowly add more days, but it's important not to do too much too soon.

What's the best way to start my gym workout?

Always begin with a warm-up! This means doing some light cardio, like a 5-minute walk on the treadmill, and some simple movements like leg swings and arm circles. This gets your body ready and helps prevent injuries.

Should I use machines or free weights first?

It's best to start with machines. They help guide your movements, which is super important when you're learning. Once you feel comfortable and your form is good, you can start adding dumbbells or barbells.

How many sets and reps should I do?

For most exercises, aim for 3 sets of 8 to 12 repetitions. This range is good for building strength and muscle. Use a weight that feels challenging by the last few reps but allows you to keep good form.

What if I feel nervous or unsure at the gym?

Feeling nervous is totally normal! Try going during less busy times, like mid-morning or later at night. Also, remember that gym staff are there to help, so don't be afraid to ask them questions about how to use the equipment.

How long should my workouts be?

When you're just starting, aim for workouts that are about 30 to 45 minutes long. This is enough time to get a good workout in without getting too tired. As you get fitter, you can gradually increase the time.