Training program for beginners

The main goal with which most people come to the gym is the desire to become the owner of an impressive and sculpted muscle. To realize your dream, it is not enough just to train on simulators. Really impressive results can only be achieved with a properly designed training program for beginners. And if professional athletes already have enough knowledge to build a competent lesson, for beginners it is much more difficult. Many have only a superficial idea of ​​exactly how the basic training program should look like.


  • 1 Gym workouts
  • 2 Drawing up a training program
  • 3 Introductory training program
  • 4 Training program for beginners in the gym
  • 5 Basic mistakes of beginners

The beginning of training in the gym

Professional athletes also often face such a choice, but their program is much more complicated and intensive. In addition, they can always turn to their personal trainer for help, or, using the accumulated knowledge, optimize existing methods for their own needs and needs. They know their strengths and weaknesses, they know how to listen to their own body. Experienced bodybuilders can have a planned training plan for several months in advance, or improvise to diversify their training.

This approach, unfortunately, is not suitable for beginners. Entering the gym, many are simply lost and do not know where to start the training. It is best, of course, to seek the help of a trainer and follow the recommendations that he gives. You can also ask for advice from pumped up guys from among those attending the same gym. But, as practice shows, not all trainers are able to give really worthwhile advice or draw up a training program. There are those who received their "title" by completing paid courses. Not all impressive size guys have extensive knowledge and skills of a coach. And here someone is lucky, but someone is not.

Drawing up a training program

In order not to waste your precious time and subscription to a gym, you should yourself have an idea of ​​what kind of program to follow.

Weekly training for a beginner is based on:

  • Mandatory - bench press and squats with a barbell;
  • It is advisable to lay wiring, standing bench press, exercise for the widest ones (draft in the slope or pulling the head up with weight), biceps with the bar, push-ups on the parallel bars or bench press with a narrow grip for triceps, tilts with the barbell;
  • A little later - you can turn on the deadlift.

There is one important point that must be taken into account. When it is not possible to do these exercises in the gym, then you should look for another fitness center. It is impossible to load yourself from the first days to the maximum.

Introductory Training Program

This is the most important step, preparing the novice athlete for more complex exercises and master the correct technique for performing basic movements.

A sample plan might look like this:

The first day

  • bench press lying - 3 sets of 8 times (hereinafter 3x8)
  • bench press with chest standing - 3x8
  • standing biceps with a barbell - 3x8
  • triceps on a vertical block - 3x10
  • lifting the torso on an inclined bench - 3x15-20

Second day

  • squats with a barbell on the back - 3x8
  • bending the legs on the block - 3x10
  • leg extension on the block - 3x10
  • block pull behind the head - 3x8
  • hyperextension - 3x10
  • lifting legs in the hang on the crossbar - 3x15-20

It should be done three times a week. The first and second workouts alternate through one. You should build a schedule so that there is a day of rest between visits to the gym. The first four trainings should be performed in two approaches, and only then increase the number to three. The fourth and eighth session is recommended to be made light, that is, with reduced weight.

Important! Do not immediately lift large weights, since the main priority is on the correct technique.

It is recommended to add a load only when the number of specified repetitions begins to be given easily and it is necessary to increase the load. Each workout must begin with a warm-up for 10 minutes, complete with stretching and hanging on the bar for 5 minutes.

Training program for beginners in the gym

When the introductory course is fully mastered, the subsequent classes devote to enhanced mass gain, increasing endurance and strength indicators. Here, many try to perform a large number of repetitions with low weight, which is incorrect. Such a rhythm of training gives an overall high load, but practically does not have any strong effect on a set of muscle mass. The only benefit will be some improvement in endurance. Multiple repetition and low weights are the average option between aerobic and strength training.

After the introductory course, the more solid load will be the right step. The training program itself may look like this:


  • squats with a barbell on the shoulders - 4x8
  • bench press - 4x6-8
  • leg extension in the simulator - 3x10
  • wiring lying - 3x10
  • press


  • bench press - 4x8
  • deadlift - 4x8
  • head pull-ups - 3x8
  • lifting on socks with dumbbells - 3x12
  • hyperextension - 3x12 press


  • narrow grip bench press - 4x8
  • triceps on the block - 3x10
  • standing biceps with a barbell - 3x10
  • biceps with dumbbells - 3x10
  • press

You can train on the above program for the first two months. If the muscles grow well, then it is ideal and can be used further. It makes no sense to look for another technique.

To make the program more diverse, of course, is desirable. To this end, some exercises simply change. Instead of deadlift, in some classes you can perform deadlift with straight legs. Usually this alternation is carried out after a week. The wiring with a pullover and pull-ups for the head can be replaced with draft in the slope, bench press from a standing position - sitting bench, which is best done at the end of the lesson. You can change the number of repetitions in the bench press by 6, instead of 8, and increase the working weight. Keep in mind that exercises begin with a couple of warm-up approaches, which are already followed by workers.

Basic mistakes of beginners

Beginners have a large adaptive margin and working lifting weights are much easier. This often provokes the desire to try their own strength and at once to increase the maximum possible weight for themselves. Such penetrations only slow down progress and may cause injury or impair performance.

When there is a choice between improving technology and lifting heavy weights, some, unfortunately, prefer the latter. Thus, many just focus on lifting a lot of weight. This phenomenon is called cheating, which professionals, but not beginners, who need to learn to feel their own body can afford.

If beginners read training regularly, this leads to the fact that in the future it is necessary to re-learn the technique of execution. In addition, improper execution can lead to injury, and, consequently, the need for rehabilitation and kickback. In order to master the technique, learn to feel your own body and decide on priorities for yourself, you need to engage in the proposed and similar programs for at least six months. In the future, the athlete will decide whether he wants to become a professional by taking part in competitions, or engage in for himself.