Healthtally

Best exercises for beginners at the gym

🏋️‍♂️ Full-Body Beginner Exercises

(Do 2–3 sets of 10–12 reps each, 2–3 times per week)

Upper Body

• Chest Press (Machine or Dumbbells) – Builds chest, shoulders, triceps.

• Lat Pulldown (Machine) – Strengthens back and biceps.

• Seated Row (Machine or Cable) – Improves posture, targets back.

• Shoulder Press (Dumbbell or Machine) – Builds shoulders and arms.

• Bicep Curls (Dumbbell or Cable) – Isolates biceps.

• Tricep Pushdowns (Cable) – Works triceps.

Lower Body

• Leg Press (Machine) – Safer squat alternative for beginners.

• Bodyweight Squats → Progress to Goblet Squats (Dumbbell).

• Lunges (Bodyweight or Dumbbell) – Strengthens legs and balance.

• Leg Curl (Machine) – Targets hamstrings.

• Leg Extension (Machine) – Builds quadriceps.

• Calf Raises (Bodyweight or Machine) – Strengthens calves.

Core

• Plank (Start with 20–30 sec) – Builds core stability.

• Crunches / Machine Crunch – Basic ab strength.

• Russian Twists (Light weight/Bodyweight) – For obliques.

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📝 Beginner Workout Plan (3 Days a Week Example)

• Day 1 (Full Body A): Chest Press, Lat Pulldown, Leg Press, Plank

• Day 2 (Rest or Light Cardio)

• Day 3 (Full Body B): Shoulder Press, Seated Row, Squats, Crunches

• Day 4 (Rest or Walk)

• Day 5 (Full Body C): Lunges, Bicep Curls, Tricep Pushdowns, Leg Curl

• Day 6–7: Rest or light activity (walking, cycling, stretching)

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✅ Tips for Beginners

• Start light, focus on form before adding weight.

• Warm up (5–10 min treadmill/cycle + dynamic stretches).

• Rest 60–90 sec between sets.

• Track your workouts to see progress.

• Combine with 20–30 min cardio for endurance.