Get Fit

A beginner’s guide to fitness.

 

Anyone new to the world of health and fitness shouldn’t just dive in to a gym routine, doing their favourite athletes’ program. This will not only lead to very negative feelings towards training but may also result in very bad injuries if the trainee is not careful. The reason it may lead to negative feelings about training is due to the fact of delayed onset muscle soreness (DOMS) (muscle soreness that usually lasts between 24-72 hours post training). By training in the same way as a professional athlete will lead to muscle soreness that could last up to a full week, if not longer if an injury occurs.

 

The best way to begin your first training program is by sticking to the basics, by basics I mean the exercises that are known as compound movements. These movements use multiple joints meaning multiple muscles are used. Compound movements yield the best results as you are usually able to use greater resistance in a safer manor.

 

This program is a full body routine which will have you doing resistance training for 3 days a week with 2 days being recommended as cardio or active rest days.

 

Active rest days can be as easy as walking for half an hour. You may use these days to still go to the gym if you like but only do light cardio vascular training and increase your heart rate slightly.

 

Day 1 Full Body

 

Exercise

Sets

Reps

Squat

2

10

Deadlift

2

10

Bench Press

2

10

Dips

1

10

Dumbbell Shoulder Press

2

10

Lateral Raise

1

10

Barbell Curl

2

10

Dumbbell Tricep Extension

2

10

 

Day 2 Rest / Active Rest

 

Day 3 Full Body

 

Exercise

Sets

Reps

Leg Press

2

10

Lat Pull Downs

2

10

Bench Press

2

10

Dips

1

10

Military Press

1

10

Lateral Raise

1

10

Dumbbell Hammer Curls

2

10

Tricep Cable Push Downs

2

10

 

Day 4 Rest Day

 

Day 5 Full Body

 

Exercise

Sets

Reps

Squats

2

10

Deadlifts

2

10

Bench Press

2

10

Dips

1

10

Dumbbell Press

1

10

Lateral Raises

1

10

Barbell Curls

2

10

Dumbbell Tricep Extension

2

10

 

Day 6 Rest / Active Rest

 

Day 7 Rest Day

 

Starting with this routine will build a great foundation when starting out on your fitness journey. However, this routine should only be run for up to 6-8 weeks, this will give you time to gain confidence in your lifts and acquire good form and techniques in your training.

 

Once this program has been completed, I recommend moving on to the 4-day split program, which will help progress your training with slightly more volume and help increase muscle mass further.

 

If this program is something which works well for your schedule, then it would still be beneficial to continue. What I would recommend you to do is change the sets and reps. Instead of 1 set do 2 sets and instead of 10 reps do 12 reps. The other option would be to look at our tailored plan section and get a routine completely suited to you.