Your First Week Workout Routine

Intelligence may have set us apart from the rest of the animal kingdom, but we have to take care of our bodies and work on improving our physique, nevertheless. We always felt intuitive attraction towards people who have developed a muscular, chiselled image; and this possibility is what prompts many beginners to set their new fitness goals and pursue a personally ideal constitution. You have to start from somewhere, right? However, beginnings tend to be a bit overwhelming and confusing, so amidst all of that excitement and motivation, let’s see how you can take those first fitness steps properly.

Knowing the equipment

If you are a newbie at the gym, than you will surely be somewhat baffled by all the machines lying about. Yes, each and every one of them has its own particular purpose, so the first order of business should be to learn how to utilize them accordingly. A piece of advice, ask for professional help to give you more insight. If you are not certain how to use each equipment to your advantage, it is better to learn by a simple demonstration or ‘show and tell’. Every trainer and staff member of the gym should be happy to oblige with such requests, because safety is of the essence. Do this homework first and then you should focus on planning your workout routine.


Everyone who is eager to lose body fat, gain muscle and improve their physical appearance should develop a training schedule. If you stick to your regime, in first two weeks you should be able to see the positive changes in your body. After those two weeks you should aim to change the muscle groups you exercise, because such surprises to your body will help you avoid a stagnating state called plateau. Now, you don’t have to think immediately like the competitive bodybuilders, set your own pace and progress one step at the time. Once again, it is far better to ask professional to help you create your personal plan and program, so that it coincides with your goals as well as body type and physical predispositions. There is no need to rush, the only thing that is truly important is consistency.


Almost every professional athlete will claim that routine is important if you want to accomplish something, but that doesn’t just involve working out. Recuperating your body is also essential in this entire process and thus requires a planned approach to resting, too. Our bodies need time to recover, so optimally split your training week into training days (4 per week) and resting days (3 per week). Remember, the basis of body development is diet. Consequently, make sure to eat properly, especially when your muscles need to heal and grow after an intense workout. Vitamin drinks and appropriate intake of macronutrients will assist you in sustaining such growth, so feel free to satisfy your need for energy here.

The ideal program

For every beginner, focus on compound lifts first. As mentioned before, don’t force the matter and forget lifting just to satisfy your ego. Start with exercises that target and activate a large number of muscle groups at one time. This is an excellent base to start from. Take time to rest, because your muscles and nervous system are not yet conditioned for heavy duty exercises. The moment you feel overwhelmed, stop, take a breather and then determine if it is time to go home, or just decrease the intensity of your workouts. Starting fresh can make you susceptible to overtraining, so, once again, don’t rush!

30 minutes of cardio is always helpful, especially during the ‘off’ days, but it is not necessary. However, what is necessary is that you have to do your warm up and stretching properly. This mitigates the risk of injury and helps you prepare your body for action. The first week isn’t the hardest week you’ll endure, but it certainly requires patience to prepare everything for future challenges. Stay calm, expand your knowledge, gradually increase the intensity of your workout routine and before you know it you will look and feel like a million dollars.