Gym Workouts for Beginners to Lose Weight-Actionable Wellness

Gym workouts for beginners to lose weight might surprise you. Be patient with your fitness journey and take it one step at a time.

Before we dive into specific exercises, it’s important to note that a combination of strength training and cardiovascular exercise is essential for weight loss. Strength training helps build muscle, which can increase your metabolism, while cardio burns calories and fat. If you are local in Muskogee, you can join me at Strictly Fitness and I can help you get started with technique and form with personal training sessions. Call me at 918-360-1765 to find out more. Or check out my Facebook page at Training Kamp.

Here are some workouts you can try:

Beginner gym workout

Here are some great ideas for gym workouts for beginners to lose weight:

Treadmill: Walking or running on a treadmill is a great way to burn calories and lose weight. Aim for at least 30 minutes of cardio, three to four times a week. Start with a comfortable pace and gradually increase the speed and incline over time.
Elliptical: The elliptical is a low-impact cardio machine that can help you burn calories without putting too much stress on your joints. Aim for at least 30 minutes of elliptical cardio, three to four times a week.
Stationary bike: Cycling is another great low-impact cardio workout that can help you burn calories and lose weight. Aim for at least 30 minutes of cycling, three to four times a week.
Weight lifting: Weight lifting is a great way to build muscle and increase your metabolism, which can help you burn more calories at rest. Focus on compound exercises like squats, deadlifts, and bench presses, which work multiple muscle groups at once.
Bodyweight exercises: Bodyweight exercises like push-ups, pull-ups, and lunges are great for building strength and burning calories. They also require little to no equipment, so you can do them anywhere.
HIIT (High-Intensity Interval Training): HIIT involves short bursts of high-intensity exercise followed by periods of rest. This type of workout can help you burn more calories in less time, making it great for those with a busy schedule. Examples of HIIT exercises include sprinting, jumping jacks, and burpees.
Group fitness classes: Group fitness classes like Zumba, spinning, and kickboxing can be a fun and effective way to burn calories and lose weight. Plus, the social aspect of group classes can be motivating and help you stay committed to your fitness goals.

When starting a new workout routine, it’s important to listen to your body and start slow. Don’t try to do too much too soon, as this can lead to injury or burnout. Aim for consistency and gradually increase the intensity and duration of your workouts over time.

Remember, before starting ANY kind of exercise, consult with your doctor to make sure they recommend it.

Additionally, it’s important to remember that diet plays a crucial role in weight loss. Make sure to eat a balanced diet with plenty of fruits, vegetables, lean protein, and whole grains. Cut back on processed foods, sugary drinks, and alcohol, which can all contribute to weight gain. Workouts for beginners to lose weight can’t work without good nutrition.

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In summary, a combination of cardio and strength training, as well as a balanced diet, are essential for weight loss. Experiment with different workouts and find what works best for you. With consistency and dedication, you can achieve your weight loss goals!

a body being measured with a tape measure

What to do at the gym for beginners

If you’re a beginner at the gym, it can be overwhelming to know where to start. Here are some tips on what to do at the gym for beginners:

Start with a warm-up: Begin your workout with a 5-10 minute warm-up to get your heart rate up and your muscles ready for exercise. You can use the treadmill, elliptical, or stationary bike for a light cardio warm-up.
Focus on form: Proper form is important for avoiding injury and getting the most out of your workout. If you’re unsure of how to do an exercise, ask a trainer or staff member for help.
Start with machines: Machines are a great way to get started with strength training as they are easy to use and offer guidance on proper form. Start with the machines that work the major muscle groups, such as the chest press, lat pulldown, leg press, and shoulder press.
Incorporate free weights: Free weights, such as dumbbells and barbells, are great for building strength and improving stability. Start with lighter weights and focus on proper form before increasing the weight.
Mix it up: Variety is key to avoiding boredom and keeping your body challenged. Incorporate different types of exercises, such as cardio, strength training, and flexibility, into your routine.
Rest and recover: Rest is just as important as exercise, as it allows your muscles to recover and grow. Make sure to give your muscles at least 24-48 hours to recover between workouts.
Stretch: After your workout, take 5-10 minutes to stretch your muscles to improve flexibility and prevent injury.
Don’t be afraid to ask for help: Gym staff and trainers are there to help you, so don’t be afraid to ask for advice or guidance on how to use equipment or perform exercises.

workout to lose weight in the gym on a treadmill

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 100 pounds and be on no medication at age 53. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

Gym workout plan for beginners

Day 1: Full Body Strength Training

Warm-up: 5-10 minutes on the treadmill, elliptical, or stationary bike
Squats: 3 sets of 10 reps
Chest press: 3 sets of 10 reps
Lat pulldown: 3 sets of 10 reps
Shoulder press: 3 sets of 10 reps
Bicep curls: 3 sets of 10 reps
Tricep dips: 3 sets of 10 reps
Cool-down: 5-10 minutes of stretching

Day 2: Cardio

Warm-up: 5-10 minutes on the treadmill, elliptical, or stationary bike
Interval training on the treadmill: 30 seconds of sprinting, followed by 30 seconds of walking. Repeat for 20 minutes.
Cool-down: 5-10 minutes of stretching

Day 3: Rest Day

Day 4: Lower Body Strength Training

Warm-up: 5-10 minutes on the treadmill, elliptical, or stationary bike
Deadlifts: 3 sets of 10 reps
Leg press: 3 sets of 10 reps
Lunges: 3 sets of 10 reps on each leg
Leg curls: 3 sets of 10 reps
Calf raises: 3 sets of 10 reps
Cool-down: 5-10 minutes of stretching

Day 5: Cardio

Warm-up: 5-10 minutes on the treadmill, elliptical, or stationary bike
Stationary bike: 30 minutes of steady-state cycling
Cool-down: 5-10 minutes of stretching

Day 6: Upper Body Strength Training

Warm-up: 5-10 minutes on the treadmill, elliptical, or stationary bike
Bench press: 3 sets of 10 reps
Seated rows: 3 sets of 10 reps
Shoulder raises: 3 sets of 10 reps
Bicep curls: 3 sets of 10 reps
Tricep extensions: 3 sets of 10 reps
Cool-down: 5-10 minutes of stretching

Day 7: Rest Day

Remember to start with lighter weights and focus on proper form before increasing the weight. Additionally, make sure to listen to your body and rest when needed. With consistency and dedication, you’ll soon start seeing progress and achieving your fitness goals.

Gym machine workout routine for weight loss

Here’s a sample gym machine workout routine for weight loss:

Treadmill: Warm-up with a 5-minute walk, then alternate between a minute of jogging and a minute of walking for 20 minutes. Finish with a 5-minute cool-down walk.
Elliptical: Begin with a moderate resistance and increase it every 5 minutes for 20-30 minutes. Finish with a 5-minute cool-down at a lower resistance.
Stationary bike: Begin with a moderate resistance and increase it every 5 minutes for 20-30 minutes. Finish with a 5-minute cool-down at a lower resistance.
Chest press machine: 3 sets of 12 reps. Choose a weight that challenges you but allows you to complete all reps with proper form.
Lat pulldown machine: 3 sets of 12 reps. Choose a weight that challenges you but allows you to complete all reps with proper form.
Leg press machine: 3 sets of 12 reps. Choose a weight that challenges you but allows you to complete all reps with proper form.
Leg curl machine: 3 sets of 12 reps. Choose a weight that challenges you but allows you to complete all reps with proper form.
Seated row machine: 3 sets of 12 reps. Choose a weight that challenges you but allows you to complete all reps with proper form.
Shoulder press machine: 3 sets of 12 reps. Choose a weight that challenges you but allows you to complete all reps with proper form.
Ab crunch machine: 3 sets of 12 reps. Choose a weight that challenges you but allows you to complete all reps with proper form.

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