Guide: The ultimate easy beginner workout for men
So you want to get started on a workout routine but don’t know where to begin. Don’t worry, we’ve got you covered with an easy beginner workout for men.
Let’s say you want to look like Arnold Schwarzenegger or Jay Cutler. You keep scrolling through pictures on your Instagram feed and feel really motivated until you look in the mirror and think you can’t be like them. Guess what? You sure can! Both of those iconic men had very humble beginnings. No one in this world is born with the perfect physique, you have to work hard for it. And the first step is to follow an easy beginner workout that will lead you to becoming an iconic man too.
Think about it, if it were easy then everyone would look like Arnold and Jay. Results wouldn’t be as satisfying and you probably would take for granted what it really takes to get a toned body. If you’re serious about it and have a desire for self-improvement, you too can look like them.
You might want to start lifting right away, but in order to get there you’ll have to take it slow. You should first work the major muscle groups, including: chest, back, shoulders, quads, biceps, triceps, legs and core, among others. This will also lead to building a symmetrical physique.
Practice your form. It might look easy when you watch a YouTube video, but when you’re muscles are tired and you’re holding weights to get through your last set, it’s easy to forget the importance of form. Bad form could lead to injury, so make sure you’re paying attention.
Also, make sure you’re doing multiple sets of an exercise. Anywhere from three to four sets with 12-15 repetitions each is ideal. Be mindful of the weight you’re working with. You don’t want to be too light as to not achieve results or too heavy as to cause injury or strain. Once you’ve identified the ideal weight for you, control your movements and focus on your muscles. Before you start a new set, take a break in between to let your muscles rest. This can be 90-120 seconds. Then get ready for more!
Once you’re done with your workout, it’s good to get some good sleep and let your body rest for 48 hours before you continue with your routine. I know, it’s exciting to be in the gym working towards your goals! But your body also needs to rest, otherwise it won’t perform well. I’m guilty of this myself. I get too excited to go back into the gym and continue with the new moves I just learned, but one too many times have I felt sore during the workout or completely out of it. It’s better to relax and delay going back, it increases the sense of excitement!
Little by little, strive to do a little more each workout. Muscle memory is a real thing, so switch it up once in a while too. Otherwise, if you do the same weight for the same amount of repetitions every time you go back, you won’t grow any further. Here’s a list of what you can aim for the first eight weeks of your beginner workout routine:
Week 1-2. Focus on aiming for two sets and 15 repetitions each. You can start with arms (try barbell bench press, rows or dumbbell press), continue with legs (try leg curls) and finish with some ab crunches.
Think about it, if it were easy then everyone would look like Arnold and Jay. Results wouldn’t be as satisfying and you probably would take for granted what it really takes to get a toned body. If you’re serious about it and have a desire for self-improvement, you too can look like them.
You might want to start lifting right away, but in order to get there you’ll have to take it slow. You should first work the major muscle groups, including: chest, back, shoulders, quads, biceps, triceps, legs and core, among others. This will also lead to building a symmetrical physique.
Practice your form. It might look easy when you watch a YouTube video, but when you’re muscles are tired and you’re holding weights to get through your last set, it’s easy to forget the importance of form. Bad form could lead to injury, so make sure you’re paying attention.
Also, make sure you’re doing multiple sets of an exercise. Anywhere from three to four sets with 12-15 repetitions each is ideal. Be mindful of the weight you’re working with. You don’t want to be too light as to not achieve results or too heavy as to cause injury or strain. Once you’ve identified the ideal weight for you, control your movements and focus on your muscles. Before you start a new set, take a break in between to let your muscles rest. This can be 90-120 seconds. Then get ready for more!
Once you’re done with your workout, it’s good to get some good sleep and let your body rest for 48 hours before you continue with your routine. I know, it’s exciting to be in the gym working towards your goals! But your body also needs to rest, otherwise it won’t perform well. I’m guilty of this myself. I get too excited to go back into the gym and continue with the new moves I just learned, but one too many times have I felt sore during the workout or completely out of it. It’s better to relax and delay going back, it increases the sense of excitement!
Little by little, strive to do a little more each workout. Muscle memory is a real thing, so switch it up once in a while too. Otherwise, if you do the same weight for the same amount of repetitions every time you go back, you won’t grow any further. Here’s a list of what you can aim for the first eight weeks of your beginner workout routine:
Week 1-2. Focus on aiming for two sets and 15 repetitions each. You can start with arms (try barbell bench press, rows or dumbbell press), continue with legs (try leg curls) and finish with some ab crunches.
Week 3-4. So you might have felt a little sore during those first two weeks, and that’s absolutely normal! You might have been working out some muscles that you haven’t in a while, hence why you’re sore. That shouldn’t stop you. I’ve been really sore after starting new workout routines and have found that if I take a one-day break and move on, my body aches less. Working out through soreness sometimes can be helpful, but don’t do it if it causes you more pain as it could injure you. Make sure to check with a coach or trainer. Now it’s time to step it up a little bit. Try to aim or three sets and follow decreasing repetitions, such as 15, 12 and 10. Again, start with arms (t-bar row and standing dumbbell press), do some legs (try lunges) and finish again with some ab crunches.
Week 5-8. You’re almost at the end of your 8-week beginner workout plan! Stick to the three sets and follow decreasing repetitions, such as 12, 8 and 8. Start with arms again (continue with bench press and add some dips), move on to legs (try frog jumps and jump squats) and finish with some abs.
We’ve said this before and we can’t stress it enough. You will need to let some time pass until your body can build resistance and for this, you will also need to be patient. Keep working hard and keep challenging yourself, the so called “overnight success” comes from those individuals who persevere. And those who persevere become an iconic man!
Found this article to be helpful? Are there any workouts we left out that are helpful to you? Share your tips by leaving a comment below, we want to hear from you!
Author: Anaira Perez
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