Need gym workout plan for absolute beginners

Marvell tjdarrr
Jul 8 43 Comments

Realised I am being a couch potato and decided to hit gym. But, i am not sure where to begin. And what should be my workouts as a beginner.

I see a loads of routines, information etc on the web that really confuse me.

Can anybody point me to any good beginner workout plan? My goal is overall health, at least as a beginner.

Age 32 weight 191 lbs height 5' 8''

Needful : 220K TC

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TOP 43 Comments
  • Uber domin8
    Join a crossfit gym. Don't go to stupid 24 hour fitness. It's a total waste of time.
    Jul 8 6
    • Intuit getpaged
      CrossFit, actually, is a total waste of time.
      Jul 8
    • Uber domin8
      Good instructor would not allow you to do the dead lift day one.
      Jul 8
    • Facebook Imm1grant
      CrossFit aka the injury Olympics
      Jul 8
    • Uber domin8
      Do you have actual statistics to support that? There are many crossfit gyms in every neighborhood. Millions of people doing that. I'll wait for the actual evidence or I assume you justifying laziness.
      Jul 8
    • New / Eng PQQw63
      How is CrossFit better a regular gym?
      Jul 8
  • Facebook Imm1grant
    First, get a private trainer for a couple of months that will teach good form and all the right habits. Then you can try all the various approaches and routines you find online or IRL. Push yourself gradually, don't get injured. No rush in increasing weights, you're in it for the long haul.

    Gym is a lot of fun and can be addictive. Welcome
    Jul 8 1
    • eBay / Product blitzer
      ^ This. For a beginner, there is no better investment you can make in yourself than getting a quality trainer who can help you get started. In my 20s I used to feel embarrassed going to the gym because I felt too skinny for my height and body weight. A great trainer can help you get over that mental barrier.

      Also can’t stress the importance of getting a meal plan that will suit your goals and body weight. A trainer should be able to advise on this or refer you to a nutritionist who specializes in weight loss.

      Remember that fitness is 50% workout and 50% food you eat. They have to go hand in hand to succeed in your goals.
      Jul 8
  • T-Mobile nth
    Excited Noobs get injured easily. Please warm up, stretch and follow a cool down routine. Between those you can do whatever that doesn’t break you back.
    Jul 8 0
  • Google LUcv30
    I really recommend the Stronglifts 5x5 routine for strength training. That said, if you are truly a complete beginner, you should probably start with professional training. I personally was taught how to lift as a kid in school athletics.
    Jul 8 0
  • Microsoft mfttse3h
    5x5
    Jul 8 0
  • Goldman Sachs
    gokusan

    Goldman Sachs

    PRE
    Morgan Stanley
    gokusanmore
    Start with adding more physical activity to your day to day, like go for a walk, standup desk at work etc.. slowly Integrate your workouts in your daily routine like talking stairs instead of elevators, walk to the grocery store if possible. If you are at an absolute beginner level these things will help a lot and acquaint your body for the training you will be introducing down the line.
    I’ll suggest not to sign up for a routine training or challenge from the start as that’s where most of us fail. Just try to eat healthier, try Keto or Intermittent fasting with active lifestyle and you’ll see first 5 lbs dropping with breeze.
    Once you start feeling better with the active lifestyle and get used of being in calorie deficit then start with the training and challenges.
    — Former 210+ pounder to 155 now at 5’9”.
    As its said in most places : It’s a lifestyle not a goal.
    Jul 8 0
  • Amazon snostreblA
    Follow a C25k program and build up an aerobic base. Once you can run 5k, start incorporating strength training. Whatever you do in the beginning, make sure you're getting a program with lots of individual or very small group interactions from a trainer who can check your form.

    After that you can figure out what you like on your own. The best exercise plan is the one you actually stick with.
    Jul 8 0
  • Compass aced
    Start with getting into a routine going to the gym or outside for runs. Don’t push yourself too hard in the beginning, it’s all about consistency. Slowly keep pushing out your distances, speed comes afterwords.

    Once you feel healthy enough then you can start a weight training program. StrongLifts 5x5 is a great beginner program and helps you build foundational strength. You go to the gym three times a week and quickly build muscle.

    Probably worth getting a trainer for the first few times to make sure your form is correct.
    Jul 8 0
  • Microsoft quack236
    Join free classes in the gym you are member of. OR Start with walking. Then increase intensity, pace and challenge
    Jul 8 0
  • Nvidia wagecuck
    Before you touch a gym, cut your daily calories by 30%.
    Jul 8 8
    • Nvidia wagecuck
      Working out does nothing without proper macros
      Jul 9
    • Working out still burns calories tho
      Jul 9
    • Nvidia wagecuck
      Burns a granola bars worth, makes you hungry after. Prob net gain in calories for most not watching what they eat
      Jul 10
    • You’re right bro so overall health benefits don’t matter from working out might as well be a couch potato for life
      Jul 10
    • Nvidia wagecuck
      Or you know start eating right ...
      Jul 11
  • New BIvv71
    Log what you eat. You are overweight, but starting to lift, so start aiming to lose 0.5 pounds a weight. Use MFP.

    As for workout routine, I've recently come to an epiphany that SS and SL, and all LP low volume full body programs are garbage, especially for beginners. They focus on raising peak strength through eating and pushing numbers. Beginners who follow the programs strictly end up losing a huge amount of strength after their first cut cycle and look like shit.
    Instead, my friend who started following my program because he was too stubborn to do anything else ended up having better results overall.

    Go 3-4 times a week. Every day do 1 compound with 2-3 complements.
    sample:
    Day1 - Bench (work up to)3x5, dumbbell press 3x10, dips 3x10
    Day2 - DeadLift(work up to) 3x5, rows 3x10, curls/shrugs 3x10
    Day3 - rest
    Day4 - OHP (work up to) 3x5, incline dumbbell press 3x10, facepulls 3x10
    Day5 - Squat(work up to) 3x5, leg extensions 3x10, leg curls 3x10,
    Day 6-Day7 - rest

    Personal Trainers are extremely varying in quality and often give you wrong info. You'll do better asking someone who looks like they know what they are doing to help you.
    Jul 8 2
    • SS is a good program
      It’s just that people have too high expectations on it.
      Jul 8
    • New BIvv71
      SS is garbage, especially for beginners. It was made for high school athletes, who have a bit of muscle, a large TDEE, and general growth hormones through puberty. It was meant for them to peak strength by eating a lot and doing low volume workouts. Rip has no idea about diet or nutrition and recommends 4k-6k calories + GOMAD since he was sick of people complaining they weren't making LP on the program. The lifting portion has very minimal upper body sessions.
      The worst part is the community, that will say eating more is the solution to every problem and flame you if you even think about changing the routine.
      Jul 8
  • ADP / Product
    jellybean1

    ADP Product

    PRE
    The Weather Channel, Microsoft, Sprint
    jellybean1more
    I noticed no one mentioned downloading an app over shelling out for a personal trainer. Why not go the cheap route first?
    Jul 8 2
    • Comcast dontdie
      How is the app going to spot you, correct your form, teach you mind muscle connection?
      Jul 8
    • E*Trade / Finance cbEV72
      Why would you suggest a cheap route to a blinder? Aren’t all of you making boatloads of money to hire your own yoga instructors?

      On a serious note, the app is the worst thing a beginner can do to his body. The apps are for experienced people, who know what they’re doing
      Jul 8
  • Peloton / Other
    Thizzy

    Peloton Other

    PRE
    Peloton, Samsung Electronics
    Thizzymore
    Buy a Peloton bike!
    Jul 8 1
    • E*Trade / Finance cbEV72
      It’s not a bike, you know that
      Jul 8
  • Amazon TDKU11
    Start with a light jog and incorporate 10 minutes of light weight training. Get 2 10-15 pound dumbbells and do push presses, bicep curls, etc for 10 minutes and jog a mile
    Jul 8 1
    • Amazon / Eng KHCr70
      Personally I'd just start with the jog or bike. Get cardio to somewhere acceptable before anything else.
      Jul 8
  • I’ll train you
    DM me
    Jul 8 0
  • Microsoft / Product oeUv00
    Love how people contributed here, bravo 👏
    Jul 8 0
  • Oath TRxR22
    Avoiding injury , watching your appetite levels. Hire a personal trainer for 4 months . Do not hire one from your local gym - almost always inexperienced folks . Ask around for someone with a lot of experience.
    Jul 8 0
  • E*Trade / Finance cbEV72
    Hire a PT. Don’t be frugal when it comes to health. You will injure yourself without a trainer. Don’t sign up to group classes that’s for poor people
    Jul 8 0
  • American Express vista133
    Cardio... 10min a day this week, 5x a week. increase by 10min every week till you can run 1h non stop. By then you'll have lost 20pounds ...but also control your food intake together. Good luck
    Jul 8 0
  • Salesforce / Eng
    Full-Send

    Salesforce Eng

    PRE
    Modernizing Medicine, TransUnion
    Full-Sendmore
    OP don't complicate things. Calculate your THR and then get on a stairmaster 40 minutes a day 5 days a week.
    Jul 8 0