8 Basic Gym Training Plan For Beginners For Strength

Gym training is an essential aspect of physical fitness and has become increasingly popular over the years. Regular gym training not only improves overall health but also helps in weight loss, bodybuilding, and increasing endurance.

In this blog post, we will discuss the importance of gym training, some effective gym workouts, and how to get started with a gym training routine. Along with that we will give you all about the gym training exercises in detail.

Why is Gym Training Important?

Gym training helps in maintaining good physical health, reducing the risk of chronic diseases like heart diseases, obesity, and type-2 diabetes. Regular gym training also helps in building muscle, improving endurance, and increasing metabolism. Moreover, gym training helps in releasing endorphins, which is a natural mood booster and helps in reducing stress.

How to Get Started with a Gym Training Routine?

Consult a Trainer: Before starting any gym training routine, it is advisable to consult a trainer. A trainer can help in designing a customized workout plan that suits your fitness goals, physical condition, and lifestyle.
Start Slow: It is essential to start slow and gradually increase the intensity of the workout. This can help in avoiding injuries and building endurance.
Stay Hydrated: It is important to stay hydrated during a gym workout. To avoid being dehydrated before and after the workout, drink water.

Track Progress: Tracking progress can help in staying motivated and achieving fitness goals. Keep a record of workout sessions, body weight, and body measurements.

Gym training is an effective way to maintain good physical health, build muscle mass, and increase endurance. Regular gym training can help in reducing the risk of chronic diseases and improving overall well-being.

8 Types of Gym Training Exercises

By following a customized gym training routine and exercises and staying consistent, one can achieve their fitness goals and lead a healthy lifestyle.

Also Read, 8-Week Gym Workout Plan

1. Strength Training Exercises

Strength training involves the use of weights or resistance to build strength, muscle mass, and increase bone density. It includes exercises like squats, deadlifts, bench press, and lunges. Strength training can benefit people of all ages and fitness levels, as it helps improve balance, posture, and overall health. It can also reduce the risk of chronic diseases like osteoporosis, heart disease, and diabetes.

Squats

Squats are one of the most effective strength training exercises you can do. They work multiple muscle groups simultaneously, including your glutes, quads, hamstrings, and core. Squats can help you build strength and muscle mass in your lower body, improve your balance and stability, and boost your metabolism.

To perform a squat, stand with your feet shoulder-width apart and your toes pointing slightly outward.
Keeping your chest up and your core engaged, lower your body down by bending your knees and pushing your hips back.
Keep your weight on your heels and your knees in line with your toes.

Once you’ve reached a comfortable depth, push through your heels to stand back up to the starting position.

Deadlifts

Deadlifts are another important strength training exercise that can help you build strength and muscle mass in your lower body. They work your hamstrings, glutes, and lower back, as well as your grip strength. Deadlifts can also improve your posture and help prevent lower back pain.

To perform a deadlift, stand with your feet shoulder-width apart and your toes pointing forward.

Place a barbell in front of you, with your hands shoulder-width apart on the bar.
Keeping your chest up and your core engaged, hinge at the hips and bend your knees to lower your body down to the bar.
Grab the bar with an overhand grip and lift it up by extending your hips and knees.

Keep the bar close to your body and your back straight throughout the movement.
Lift the bar to your standing position and then slowly lower it back to the ground.

Bench Press

The bench press is a classic strength training exercise that primarily works your chest, shoulders, and triceps. It can help you build upper body strength and muscle mass, improve your posture, and enhance your overall fitness level.

To perform a bench press, lie on a bench with your feet flat on the floor and your eyes directly under the bar.
Grab the bar with a shoulder-width grip and lower it down to your chest by bending your elbows.
Keep your elbows tucked in close to your body and your shoulder blades squeezed together throughout the movement.

Once the bar has touched your chest, push it back up by extending your elbows and squeezing your chest muscles.
Repeat for your desired number of repetitions.

2. Cardiovascular Training

Cardiovascular training involves exercises that increase heart rate and improve cardiovascular health. This can include activities such as running, cycling, and swimming. Cardiovascular training is an effective way to burn calories, lose weight, and improve endurance. Additionally, it can lower the risk of developing chronic conditions including diabetes, heart disease, and stroke.

Running

Running is one of the most popular cardiovascular training exercises. It’s a great way to get your heart rate up and burn calories. Running can also improve your overall fitness level, strengthen your leg muscles, and reduce your risk of chronic diseases like heart disease, diabetes, and obesity.

To start running, all you need is a good pair of running shoes and a safe place to run.
Begin with a light jog and gradually increase your speed and distance over time.

Aim for at least 30 minutes of running per session, and try to run three to five times per week for optimal results.

Cycling

Cycling is another excellent cardiovascular training exercise. It’s low-impact, which makes it a great option for people with joint pain or injuries. Cycling can help improve your cardiovascular health, increase your leg strength, and burn calories.

To start cycling, you’ll need a bicycle and a safe place to ride.

Begin with a 10-15 minute warm-up, and then gradually increase your speed and resistance.
Aim for at least 30 minutes of cycling per session, and try to cycle three to five times per week for optimal results.

HIIT Exercise

HIIT is a popular cardiovascular training exercise that involves short bursts of intense exercise followed by periods of rest. It’s a highly effective way to burn calories, improve your cardiovascular health, and increase your endurance. There are so many other bodyweight exercises in HIIT Program. check in 3rd point.

3. High-Intensity Interval Training (HIIT)

HIIT involves short bursts of intense exercise followed by a period of rest. It can include exercises like burpees, jumping jacks, and mountain climbers. HIIT is an efficient way to burn calories, increase metabolism, and build endurance. It can also help reduce the risk of chronic diseases like diabetes, obesity, and heart disease.

Burpees

Burpees are a total-body exercise that can improve your strength and burn calories.

To perform a burpee, start in a standing position, and then drop into a squat position with your hands on the ground.

Kick your feet back into a plank position, perform a push-up, and then jump your feet back up to your hands.
Finally, leap into the air while raising your arms. Repeat this sequence for a set amount of time or repetitions.

Jumping Jacks

Jumping jacks are a classic exercise that can get your heart rate up and work multiple muscle groups.

Start in a standing stance with your feet together and your arms at your sides to perform jumping jacks.
Jump with your feet wide apart and your arms raised above your head.
Jump your feet back together after that and let your arms hang by your sides.

Repeat this sequence for a set amount of time or repetitions.

Mountain Climbers

Mountain climbers are a challenging exercise that works your core, shoulders, and legs.

Start in a plank posture with your hands on the floor and your feet hip-width apart to perform mountain climbers.

Bring one knee up to your chest, and then quickly switch to the other knee.
Continue switching knees as quickly as you can for a set amount of time or repetitions.

Jump Squats

Jump squats are an explosive exercise that can help you build lower body strength and power.

To perform a jump squat, start in a squat position with your feet hip-width apart and your hands at your sides.
Quickly jump up into the air, reaching your arms overhead.
Land back in the squat position and repeat for a set amount of time or repetitions.

High Knees

High knees are a great way to improve your cardiovascular fitness and work your lower body.

To perform high knees, start in a standing position with your feet hip-width apart.
Quickly lift one knee up to your chest, and then switch to the other knee.

Continue switching knees as quickly as you can, lifting your knees as high as possible for a set amount of time or repetitions.

4. Functional Training

Functional training involves exercises that simulate real-life movements and improve balance, coordination, and flexibility. It can include activities like kettlebell swings, lunges, and squats. Functional training can benefit people of all ages and fitness levels, as it helps improve daily activities, sports performance, and reduce the risk of injuries.

Lunges

Lunges are another essential functional training exercise that targets your glutes, quads, and hamstrings.

To perform a lunge, start in a standing position, step forward with one foot, and lower your body until both knees are at a 90-degree angle.
Keep your back knee just off the floor and your front knee aligned with your toes.
Push through your front heel to return to a standing position and repeat on the other side.

Push-ups

Push-ups are a full-body exercise that work your chest, shoulders, triceps, and core.

To perform a push-up, start in a plank position with your hands on the ground shoulder-width apart and your feet hip-width apart.
Lower your body down towards the ground, keeping your elbows in close to your body.

Push back up to a plank position and repeat.

Planks

Planks are a simple yet effective exercise that works your entire core.

To perform a plank, start in a push-up position, but instead of lowering your body down, hold yourself up in a straight line from head to heels.

Engage your core and hold for a set amount of time.

5. Yoga

Yoga involves a series of postures and breathing exercises that promote physical, mental, and spiritual health. It can include different types like Hatha, Vinyasa, and Ashtanga yoga. Yoga can benefit people of all ages and fitness levels, as it helps improve flexibility, balance, and reduce stress levels.

Downward-Facing Dog

Downward-Facing Dog is a classic yoga pose that stretches your hamstrings, calves, and spine while strengthening your arms, shoulders, and wrists.

To perform Downward-Facing Dog, start in a plank position, and then lift your hips up and back towards the sky.
Keep your arms straight, your heels on the ground, and your head relaxed between your arms.

Warrior II

Warrior II is a standing pose that helps improve balance and strengthens your legs, hips, and core.

To perform Warrior II, stand with your feet hip-width apart and then step one foot back, turning it out at a 90-degree angle.
Bend your front knee and raise your arms out to the sides, parallel to the ground.
Keep your gaze forward and hold the pose for a set amount of time before switching sides.

Tree Pose

Tree Pose is a balance pose that works your legs, core, and improves focus and concentration.

To perform Tree Pose, start in a standing position and then shift your weight onto one foot.
Place the sole of your other foot on the inside of your standing leg, either at the calf or thigh.

Keep your hands at your heart center and hold the pose for a set amount of time before switching sides.

Cat-Cow Pose

Cat-Cow Pose is a gentle yoga flow that stretches your spine and neck.

To perform Cat-Cow Pose, start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.

Inhale and arch your back, lifting your head and tailbone towards the sky (Cow Pose).
Exhale and round your spine, tucking your chin to your chest and bringing your tailbone towards your knees (Cat Pose).
Repeat the flow for a set amount of time.

Child’s Pose

Child’s Pose is a restorative pose that promotes relaxation and releases tension in your back and hips.

To perform Child’s Pose, start on your hands and knees and then sit back on your heels with your arms extended in front of you.
Rest your forehead on the ground and hold the pose for a set amount of time.

In conclusion, incorporating these five yoga exercises into your practice can help improve your flexibility, balance, and strength, as well as promote relaxation and reduce stress. These exercises are effective and can be modified to your fitness level, making them suitable for beginners and advanced yoga practitioners alike. Just be sure to listen to your body and adjust the poses as needed to avoid injury.

6. CrossFit

CrossFit is a high-intensity fitness program that includes a variety of functional movements performed at a high intensity. It can include activities like weightlifting, running, rowing, and gymnastics. CrossFit can benefit people of all ages and fitness levels, as it helps improve strength, endurance, and overall fitness. It can also be a great way to improve athletic performance and reduce the risk of injuries.

Clean and Jerk

The clean and jerk is a compound exercise that combines strength, power, and coordination. It involves lifting a barbell from the ground to shoulder height, then quickly pressing it overhead. To perform a clean and jerk, start with the barbell on the ground, then lift it to your shoulders by exploding your hips and pulling the bar up. From there, press the bar overhead with a quick jerk.

Pull-Up

Pull-ups are a bodyweight exercise that targets the back, biceps, and shoulders. To perform a pull-up, grip a bar with your hands slightly wider than shoulder-width apart, then hang from the bar with your arms fully extended. Pull yourself up by squeezing your shoulder blades together and bringing your chin over the bar, then lower yourself back down to complete one rep.

In conclusion, incorporating these five CrossFit exercises into your training routine can help improve your overall fitness, including strength, endurance, flexibility, and agility. These exercises are effective and can be modified to your fitness level, making them suitable for beginners and advanced CrossFit athletes alike. Just be sure to listen to your body and adjust the exercises as needed to avoid injury.

7. Pilates

Pilates is a low-impact form of exercise that focuses on improving flexibility, core strength, and posture. It involves a series of controlled movements that target specific muscle groups. Pilates can benefit people of all ages and fitness levels, as it helps improve balance, coordination, and reduce the risk of injuries. It can also help alleviate chronic pain and improve overall well-being.

What is Pilates?

Joseph Pilates invented the Pilates method of exercise around the beginning of the 20th century. It’s a low-impact exercise that focuses on developing core strength, flexibility, and balance. Pilates exercises are performed in a slow, controlled manner, with an emphasis on proper form and alignment.

Benefits of Pilates

Pilates has numerous benefits, including:

Improved flexibility – Pilates exercises are designed to increase flexibility and range of motion, which can help prevent injuries and improve athletic performance.

Stronger core – Pilates focuses on developing core strength, which can improve posture and alleviate back pain.
Increased balance and coordination – Pilates exercises require a lot of balance and coordination, which can improve overall athleticism and prevent falls.
Better mental focus – Pilates requires concentration and focus, which can help reduce stress and improve mental clarity.

Important Pilates Exercises

The Hundred – This exercise is performed by lying on your back with your knees bent, then lifting your head and shoulders off the ground while pumping your arms up and down.
The Roll-Up – This exercise is performed by lying on your back and slowly rolling up to a seated position, then rolling back down to the starting position.
The Plank – This exercise is performed by holding a straight-arm plank position for 30 seconds to a minute. It’s a great exercise for developing core strength and stability.

The Teaser – This exercise is performed by lying on your back and lifting your legs and upper body off the ground while reaching for your toes. It’s a challenging exercise that requires balance and coordination.
The Swan – This exercise is performed by lying on your stomach and lifting your upper body off the ground while keeping your arms at your sides. It’s a great exercise for improving back strength and posture.

8. Bodyweight Training

Bodyweight training involves exercises that use your own body weight as resistance to build strength, endurance, and flexibility. It can include activities like push-ups, squats, lunges, and planks. Bodyweight training can benefit people of all ages and fitness levels, as it can be done anywhere without the need for equipment. It is an effective way to improve overall fitness and reduce the risk of injuries.

What is Bodyweight Training?

Bodyweight training, also known as calisthenics, is a type of workout that uses the weight of your own body to build strength, endurance, and flexibility. Bodyweight exercises can be done anywhere, at any time, without the need for gym equipment or weights. This makes it a convenient and cost-effective workout option for people of all fitness levels.

Benefits of Bodyweight Training

Bodyweight training has numerous benefits, including:

Improved strength – Bodyweight exercises can help build strength and muscle mass, particularly in the upper body, core, and legs.

Increased endurance – Bodyweight exercises can be performed for high reps and multiple sets, which can improve endurance and cardiovascular fitness.
Enhanced flexibility – Many bodyweight exercises involve dynamic stretching and range-of-motion movements, which can help improve flexibility and mobility.
Convenient and cost-effective – Bodyweight training can be done anywhere, at any time, without the need for gym equipment or expensive memberships.

Important Bodyweight Exercises

Push-Ups – This exercise is performed by lying face-down on the ground and pushing your body up using your arms. It’s a great exercise for building upper body strength and endurance.
Squats – This exercise is performed by standing with your feet shoulder-width apart and lowering your body down as if you were sitting in a chair. It’s a great exercise for building lower body strength and improving balance.
Lunges – This exercise is performed by stepping forward with one foot and lowering your body down until both knees are at a 90-degree angle. It’s a great exercise for building leg strength and improving balance.

Planks – This exercise is performed by holding a straight-arm plank position for 30 seconds to a minute. It’s a great exercise for building core strength and stability.
Burpees – This exercise involves a combination of a push-up, squat, and jump. It’s a great exercise for building overall strength and cardiovascular fitness.

How to Choose the Right Type of Gym Training Plan?

Choosing the right type of gym training plan can depend on your fitness goals, physical condition, and personal preferences. Consider consulting with a trainer to develop a customized workout plan that suits your needs. Start with a type of gym training that you enjoy and gradually increase the intensity and duration of the workout. Always listen to your body and avoid pushing yourself too hard, especially if you are new to gym training.

Gym training offers a wide range of types and styles, each with their own unique benefits. Choosing the right type of gym training can help you achieve your fitness goals and improve your overall health and well-being. Always consult with a trainer and take into account your personal preferences and physical condition. With dedication and consistency, anyone can achieve their fitness goals through gym training.

Choosing the right type of gym training can depend on your fitness goals, physical condition, and personal preferences. A combination of different types of gym training can help achieve a well-rounded fitness routine. Always consult a trainer before starting any gym training routine and take into account any health concerns or limitations you may have. With consistency and dedication, anyone can improve their physical fitness and overall health through gym training.

How to Get the Most Out of Your Gym Training?

To get the most out of your gym training, it is important to follow a few basic guidelines:

Set realistic goals: Setting achievable fitness goals will help you stay motivated and on track.
Warm-up: Before starting any gym training, be sure to warm up properly to avoid injury.
Progress gradually: Gradually increase the intensity and duration of your gym training to avoid over-exertion.

Rest and recover: Allow your body to rest and recover between workouts to prevent injuries and improve overall fitness.
Stay hydrated: Drink plenty of water before, during, and after your gym training to stay hydrated.
Eat a balanced diet: Eating a balanced diet that includes protein, carbohydrates, and healthy fats will help fuel your gym training and support muscle growth.

Conclusion

In conclusion, gym training offers a variety of types and styles that can benefit people of all ages and fitness levels. Choosing the right type of gym training depends on your personal goals, physical condition, and preferences. By following basic guidelines, such as setting realistic goals, warming up properly, progressing gradually, resting and recovering, staying hydrated, and eating a balanced diet, you can get the most out of your gym training and achieve your fitness goals. Remember to always consult with a trainer and listen to your body to avoid injuries and achieve long-term success.