Hands up if one of your 2024 goals is to get into a solid gym routine? We're here for that resolution - but it really helps to go in with a plan for what you're doing and an understanding of why. Without those, the gym can feel daunting (and, spoiler: it's not the '80s so slogging on a treadmill in the corner isn't the best place to start.) So, if you're one of the 4,400 people who search for a 'gym workout plan' every month, you've come to the right place. In this guide we'll walk you through two solid gym workouts: one full body and one lower body. You'll also learn how to exercise in a safe way that keeps you free from injury or burn out. (This goes too if you're looking to upgrade your home gym workouts and limited home gym equipment to a proper gym workout plan, including workout splits.) For those of you who find the thought of that first gym workout overwhelming – perhaps you're lost on knowing which free weights to use or wondering how long is a good workout at the gym – know that we're here to advise you. And that includes telling you about the best gym trainers or running shoes for your next workout, too. Whether your gym workout questions pertain to following a celebrity workout routine or you're currently nailing our guide to strength training for beginners, we've got the answers to your questions, as well as a ready-made gym workout plan for women designed by PT Andy Vincent. You're welcome!
A solid gym workout shouldn't be determined by the number of minutes spent in the gym. It's easy to half-arse an hour of "exercise", spending most of the time on your phone and not challenging your weights, while you can get in and out in 30 minutes still having bossed your workout. What you should be aiming for is focused minutes, completing reps and sets efficiently with correct rest time, good form and challenging but appropriate weights. As with almost everything else in life, quality trumps quantity when it comes to gym workouts.
lways warm-up - check out our round up of the best dynamic stretches to do before every workout Keep workouts simple Stay consistent Start lighter than you think - use your bodyweight, or a weight that means you can easily complete three sets of 8-12 reps, without compromising on your form Follow an expert plan not a bunch of random Instagram posts Always include rest days in your weekly plan - read on for more specific advice on rest days from the experts Always do a cool-down after a workout - we've rounded up the best cool-down stretches There’s always scope to add on weight if the weight isn't enough, but starting too heavy runs the risk of injury, especially in the early days as your body adjusts to a new routine.
'As a beginner, it's important to focus on nailing your form and technique while lifting,' Laura Hoggins, PT at The Foundry advises. 'Recovery is also essential. So, depending on your goals, scheduling two strength training days and two cardio conditioning days, with a day off after each strength day would be ideal. We want to challenge the body and give it the time to make positive adaptations to your workout demands.' 'Once you feel confident as a beginner with free weights or resistance machines, you may benefit from splitting your strength days like so: Upper and lower body sessions, to form a workout split Or push and pull exercises Ideally, complete your cardio after strength or preferably, on another day completely. 'We want to work hard but we must focus on our recovery!' she adds.
Try these nine moves as a 30-minute gym workout once a week. Do: three circuits, starting with exercise one and ending on exercise nine. Rest: two minutes in between each round (from one-nine). Focus: on the area you're working to really feel the burn and maximise effects.Sit on the floor with a box or a bench behind you and a dumbbell over your the crease of your hips (the amount of weight you go for should be informed by your goal and capability). Roll the bar so that it’s directly over your hips and lean back so that your shoulder blades rest on the bench. Drive through the heels of your feet, pushing up your hips (shoulders and feet supporting you). Squeezing your glutes, extend as high as possible. Hold for 5 secs then slowly lower. Do 20 reps.
