AKHADA

Beginner Gym Workout Plan

  • Beginner
  • 3 or 2 days a week
  • 30 to 35 min
  • Gym machines

Updated

A woman using a seated chest press machine in a bright gym

About this routine

Two full body workouts you alternate, built mostly on machines so you can learn to train without worrying about balance or form on a barbell. Each day covers legs, chest or shoulders, back and core.

For your first months in a gym, or a return after a long break. If you already squat and bench press with a barbell, the full body gym workout is a better fit.

The week

3 days a week

Alternate the days: A, B, A this week, then B, A, B next week. A day off between sessions helps you recover.

  1. MDay A
  2. TRest
  3. WDay B
  4. TRest
  5. FDay A
  6. SRest
  7. SRest

2 days a week

Do each day once. Still trains every muscle at least once a week, and most twice.

  1. MDay A
  2. TRest
  3. WRest
  4. TDay B
  5. FRest
  6. SRest
  7. SRest

The workouts

Before you start

If you have a medical condition or an injury, check with a doctor before starting a new exercise routine.

Stop any exercise that causes pain, dizziness, or strain somewhere you don't expect it.

5 exercisesAbout 30 minBeginner

Warm-up, about 5 minSee moves
  • Spot jog45 seconds
  • Jumping jacks30 seconds
  • Arm circles10 each way
  • Hip circles8 each way
  • Bodyweight squat10 reps
  • Light practice set of Leg Press (45 degree)1 to 2 sets
  1. 1

    Leg Press (45 degree)

    3 × 10 to 12 repsQuadriceps, Glutes

    How to do it
    1. Sit with your back and head against the pad, feet flat on the platform about shoulder-width apart.
    2. Release the safety handles and bend your knees to lower the platform toward you.
    3. Go down as far as you can while your lower back stays against the pad.
    4. Push through your whole foot to straighten your legs, without locking your knees.
    5. Machines vary by brand, so yours may look a little different from the video.
  2. 2

    Machine Chest Press

    3 × 10 to 12 repsChest

    How to do it
    1. Set the seat so the handles line up with the middle of your chest.
    2. Sit with your back against the pad and your feet flat on the floor.
    3. Push the handles forward until your arms are almost straight.
    4. Bring them back slowly until you feel a stretch across your chest.
    5. Machines vary by brand, so yours may look a little different from the video.
  3. 3

    Cable Pulldown

    3 × 10 to 12 repsLats

    How to do it
    1. Sit with your thighs under the pads and hold the bar a little wider than your shoulders.
    2. Lean back slightly and pull the bar down to the top of your chest, elbows driving down.
    3. Squeeze your shoulder blades down and together at the bottom.
    4. Let the bar rise slowly until your arms are straight.
    5. Do not swing your body to move the weight. If you have to, go lighter.
  4. 4

    Seated Hamstring Curl

    3 × 12 to 15 repsHamstrings

    How to do it
    1. Set the machine so your knees line up with its pivot and the pad sits just above your heels.
    2. Sit back against the pad and lower the thigh pad to hold your legs in place.
    3. Bend your knees to pull the pad down and back as far as you can.
    4. Let it return slowly, stopping just before your legs are fully straight.
    5. Machines vary by brand, so yours may look a little different from the video.
  5. 5

    Front Plank

    3 × 20 secAbdominals

    How to do it
    1. Rest on your forearms with your elbows under your shoulders and your legs straight behind you.
    2. Brace: tighten your stomach as if someone is about to poke it, and squeeze your bottom.
    3. Keep your body in a straight line from head to heels. Do not let your hips drop or raise your bottom up.
    4. Breathe steadily and hold. Too hard? Drop your knees to the floor.
    5. Stop if you feel it in your lower back.
Cool-down, about 3 minSee moves
  • Easy walk1 minute
  • Chest stretch30 seconds
  • Quad stretch30 seconds each leg
  • Child's pose30 seconds

6 exercisesAbout 35 minBeginner

Warm-up, about 5 minSee moves
  • Spot jog45 seconds
  • Jumping jacks30 seconds
  • Arm circles10 each way
  • Hip circles8 each way
  • Bodyweight squat10 reps
  • Light practice set of Dumbbell Goblet Squat1 to 2 sets
  1. 1

    Dumbbell Goblet Squat

    3 × 10 to 12 repsQuadriceps

    How to do it
    1. Hold one dumbbell upright against your chest, both hands under the top end.
    2. Stand with your feet about shoulder-width apart and tighten your stomach.
    3. Sit your hips back and down until your thighs are level with the floor, or lower if your heels stay down and your chest stays up.
    4. Push the floor away to stand back up.
    5. Keep the dumbbell against your chest the whole time.
  2. 2

    Lever Leg Extension

    3 × 12 to 15 repsQuadriceps

    How to do it
    1. Sit with your back against the pad and the roller resting on the front of your ankles.
    2. Line your knees up with the machine's pivot.
    3. Straighten your legs to lift the pad, then pause for a second.
    4. Lower slowly back to the start.
    5. Machines vary by brand, so yours may look a little different from the video.
  3. 3

    Lever Seated Row

    3 × 10 to 12 repsMiddle back

    How to do it
    1. Sit with your chest against the pad and your feet flat.
    2. Hold the handles with your arms straight.
    3. Pull the handles toward you, elbows going back close to your sides, and squeeze your shoulder blades together.
    4. Let the handles go forward slowly until your arms are straight.
    5. Machines vary by brand, so yours may look a little different from the video.
  4. 4

    Lever Seated Shoulder Press

    3 × 10 to 12 repsShoulders

    How to do it
    1. Set the seat so the handles are at shoulder height.
    2. Sit with your back against the pad and your feet flat on the floor.
    3. Push the handles up until your arms are almost straight.
    4. Lower slowly back to shoulder height.
    5. Machines vary by brand, so yours may look a little different from the video.
  5. 5

    Lever Lying Leg Curl

    3 × 12 to 15 repsHamstrings

    How to do it
    1. Lie face down on the machine with your knees just past the end of the pad and the roller above your heels.
    2. Hold the handles and keep your hips pressed into the pad.
    3. Bend your knees to pull your heels toward your bottom.
    4. Lower slowly, stopping just before your legs are fully straight.
    5. Machines vary by brand, so yours may look a little different from the video.
  6. 6

    Dead Bug

    3 × 8 to 10 repsAbdominals

    How to do it
    1. Lie on your back. Lift your knees above your hips, bent at a right angle, and reach both arms up to the ceiling.
    2. Brace: tighten your stomach as if someone is about to poke it, and keep breathing. Your lower back should feel relaxed, not tense.
    3. Slowly lower one arm behind your head and straighten the opposite leg toward the floor. Only go as low as you can without your back arching.
    4. Bring them back to the start, then switch sides.
    5. Stop if you feel strain in your lower back or neck.
Cool-down, about 3 minSee moves
  • Easy walk1 minute
  • Chest stretch30 seconds
  • Quad stretch30 seconds each leg
  • Child's pose30 seconds

Rest and progress

Rest between sets

  • Rest 1 to 2 minutes between sets.
  • Take longer after leg press and goblet squats if your legs are still shaking.

How to progress

  1. Weeks 1 and 2: learn each machine. Pick a weight you could lift a few more times and stop there.
  2. Then add a rep each session. When every set reaches the top of the rep range, move the pin down one plate.
  3. After a few months of steady progress, try the full body gym workout with barbells.

Swaps

Leg Press (45 degree) taken
Dumbbell Goblet Squat.
Machine Chest Press taken
Dumbbell Bench Press, or push ups with your hands on a bench.
Cable Pulldown taken
Lever Seated Row or Cable Seated Row.
Lever Seated Shoulder Press bothers your shoulders
Dumbbell Lateral Raise with a light weight.
Front Plank too hard
Plank on your knees, or hold it for less time and build up.

Only dumbbells: Dumbbell Basics

One full body workout with a pair of dumbbells, for a gym corner or a home setup. Do it 2 or 3 times a week, with a day off in between.

6 exercisesAbout 35 minBeginner

Warm-up, about 5 minSee moves
  • Spot jog45 seconds
  • Jumping jacks30 seconds
  • Arm circles10 each way
  • Hip circles8 each way
  • Bodyweight squat10 reps
  • Light practice set of Dumbbell Goblet Squat1 to 2 sets
  1. 1

    Dumbbell Goblet Squat

    3 × 10 to 12 repsQuadriceps

    How to do it
    1. Hold one dumbbell upright against your chest, both hands under the top end.
    2. Stand with your feet about shoulder-width apart and tighten your stomach.
    3. Sit your hips back and down until your thighs are level with the floor, or lower if your heels stay down and your chest stays up.
    4. Push the floor away to stand back up.
    5. Keep the dumbbell against your chest the whole time.
  2. 2

    Dumbbell Glute Bridge

    3 × 10 to 12 repsGlutes

    How to do it
    1. Lie on your back, knees bent, feet flat on the floor. Put a folded towel or mat over your hips and the dumbbell on top.
    2. Hold the dumbbell in place with both hands and tighten your stomach.
    3. Push through your heels and lift your hips until your knees, hips and shoulders line up.
    4. Squeeze your bottom at the top for a second, then lower slowly.
    5. Stop if you feel it in your lower back rather than your bottom.
  3. 3

    Dumbbell Single Arm Bent Over Row

    3 × 10 to 12 repsMiddle back

    How to do it
    1. Hold a dumbbell in one hand. Rest the other hand on your knee, a bed, a sofa arm or a bench.
    2. Push your hips back and tip your chest forward until your back is flat, close to level with the floor.
    3. Tighten your stomach and pull the dumbbell up toward your hip, elbow close to your side.
    4. Lower it slowly until your arm is straight.
    5. Keep your back still. Do not twist to lift the weight. Do all reps, then switch arms.
  4. 4

    Dumbbell Lateral Raise

    3 × 12 to 15 repsShoulders

    How to do it
    1. Stand tall with a light dumbbell in each hand by your sides.
    2. Keep a slight bend in your elbows and raise the dumbbells out to the sides.
    3. Stop at shoulder height, then lower slowly.
    4. Do not swing or shrug to lift the weight. If you have to, go lighter.
  5. 5

    Dumbbell Biceps Curl

    3 × 12 to 15 repsBiceps

    How to do it
    1. Stand tall with a dumbbell in each hand, arms straight, palms facing forward.
    2. Keep your elbows by your sides and curl the dumbbells up toward your shoulders.
    3. Pause at the top, then lower slowly until your arms are straight.
    4. Do not swing your body to lift the weight. If you have to, go lighter.
  6. 6

    Front Plank

    3 × 20 secAbdominals

    How to do it
    1. Rest on your forearms with your elbows under your shoulders and your legs straight behind you.
    2. Brace: tighten your stomach as if someone is about to poke it, and squeeze your bottom.
    3. Keep your body in a straight line from head to heels. Do not let your hips drop or raise your bottom up.
    4. Breathe steadily and hold. Too hard? Drop your knees to the floor.
    5. Stop if you feel it in your lower back.
Cool-down, about 3 minSee moves
  • Easy walk1 minute
  • Chest stretch30 seconds
  • Quad stretch30 seconds each leg
  • Child's pose30 seconds

Questions

What should a beginner do at the gym?

A short full body workout 2 or 3 times a week. Machines are a good start because the path of each lift is set for you. The ACSM recommends 2 to 3 training days a week and 8 to 12 reps a set for beginners.

How long does each workout take?

About 30 to 35 minutes including rest, plus a 5 minute warm-up.

How much weight should I lift?

Start light. Pick a weight you can lift for every rep of the range with good control and a few reps to spare. You add weight later, once the reps are easy.

Are machines as good as free weights?

For a beginner, they work well. Muscles respond to hard sets, not to the tool. Most people add barbells and dumbbells after a few months to learn new movements.

Will this help me lose weight?

It can help. Training builds and keeps muscle, and nutrition is the other big factor in weight loss, so it is worth looking at too.

More routines

See all 24 routines

Sources

The Akhada team picked these exercises from our catalog of 7,000+ demonstrated movements. A strength coach reviewed the step-by-step cues for every exercise in our starter routines, these included. The schedule, rep ranges and progression follow the research below.

  1. Beginners should train 2 to 3 days a week with loads they can lift for 8 to 12 reps, big muscles before small ones. That is the schedule and order here.

    American College of Sports Medicine. Progression models in resistance training for healthy adults (position stand). Medicine and Science in Sports and Exercise, 2009.

  2. Training a muscle at least twice a week builds more muscle than once. Alternating two full body days 3 times a week gets most muscles there.

    Schoenfeld, Ogborn and Krieger. Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine, 2016.

  3. Adults should do muscle-strengthening work for all major muscle groups on 2 or more days a week. Either schedule here covers that.

    World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 2020.