Many men skip physical activity due to work or family commitment, lack of interest, age, or injury or illness. However, it is essential to remember that doing physical activity is always better than doing it all the time. Aim for moderate-intensity exercise five days a week for at least 30 minutes. Also, avoid sitting for a long time. This recommendation applies to both men and women.
The “painless, no profit” idea leads many men to only consider intense training that has achieved excessive exercise results. They push themselves to extremes, believing this is the only way to improve fitness or build strength. However, training routines for men don’t have to be constantly intense to be effective. In most cases, working out from home is just as effective as good entry-level gym workouts.
In this article, we will explain the basics of a beginner gym workout routine for men of all experience levels. This routine focuses on building muscle, improving strength and promoting proper recovery.
Training to add fitness programs for men
Here’s a quick breakdown of important training types to include in your gym beginner training plan.
Resistance Training
Resistance training involves working against the forces that resist exercise. This power can come from a variety of sources, such as weights, gym machines, resistance bands, or your own weight. The more resistance you use, the more intense the muscles have to work. Aim for resistance training at least twice a week to maintain or improve muscle function and health.
Combined movement
Combined exercise involves multiple joints and involves multiple muscle groups simultaneously. For example, squats allow the quadriceps, hamstrings, glut, calves and cores to work simultaneously. These lifts are perfect for building overall strength and muscle development.
Because they activate large muscle groups, combined exercise can increase your heart rate than sequestering movements, helping you burn more calories during workouts. Some common compound exercises include deadlifting, pull-ups, lunges, bend rows, shoulder presses, and bench presses.
Separation exercises
The separation exercise focuses on a single muscle group by focusing on the movement of one joint. Separate exercises usually allow you to gain weight compared to combined exercises because there are fewer muscles to function. Additionally, focusing on one movement at a time reduces the risk of injury.
After performing 1-3 compound exercises, add 2-5 separate exercises to target more muscles. Examples of isolation exercises include biceps curls, triceps dilation, front raises, and hamstring curls.
Balance training
Balance exercises are an important component of a balanced fitness routine, along with strength, aerobic and flexibility training. These exercises improve the health and physical ability, especially for men over the age of 40 or at risk of falls.
Aim for at least 45 minutes for balance training three times a week to reduce the risk of falls. Easy to perform simple balance exercises at home to increase mobility and stability. Walk sideways and try a heel-toe walk, a simple grapevine, or a one-foot stand.
Flexibility Training
Flexibility exercises focus on muscle stretching and extension, improving range of motion and reducing tension. If muscle fatigue, stress, or joint health is common, adding flexibility exercises to your routine can make a big difference.
Practices such as yoga and tai chi combine stretching, breath control and meditation to provide physical and mental benefits. Stretching should be done before and after exercise to improve recovery and maintain flexibility.
Aerobic exercise
Aerobic exercise, which stands for cardiovascular training, includes exercises such as running, cycling and dancing that increase your heart rate. It is also known as aerobic exercise because it requires increased oxygen flow. Therefore, you are aiming for at least 75 minutes of high-intensity aerobic exercise every week or moderate-intensity aerobic exercise for 150 minutes.
Core exercises
Core exercises strengthen coordinated muscles in the stomach, back and pelvis. Planks, abdominal exercises, Russian twists and fitness ball exercises are typical options for targeting these areas.
Adding core exercises to your routine not only increases stability, but also helps to relieve discomfort. A study of 120 individuals aged 20-60 with lower back pain highlighted the benefits of core stabilization exercises. Participants followed a 6-week routine and experienced a reduction in pain by the end of the program.
Sample weekly training plans for men
Certain training that can be used as a beginner for a week can be repeated multiple times a week to improve flexibility, strength and endurance. As long as I continue to improve, I will remain in the beginner stage. Some reach the plateau about six months later, while others continue to make progress for more than a year. Make sure to include 90-180 seconds of rest time in your main movement and 60-90 seconds in your accessory exercise.
Day 1: feet, shoulders, abdominal muscles
- Dumbbell Squats: 3 sets of 6-8 persons
- Standing shoulder press: 3 sets of 8 persons
- Dumbbell Lunges: 2 sets of 8-10 reps per leg
- Upright row of dumbbells: 3 sets of 8-10 reps
- Lateral rise: 3 sets of 8-10 persons
- Crunch with feet raised: 2 sets of 10-12 persons
- Sitting calves raise: 2 sets of 10-12 persons
Day 2: Chest and back
- Dumbbell Bench Press or Floor Press: 3 sets of 6 representatives
- Dumbbell Bent-over row: 2 sets of 6-8 persons
- Dumbbell Fly: 3 sets of 8-10 persons
- 1 arm dumbbell row: 2 sets of 6-8 person in charge
- Push-ups: 3 sets of 10-12 persons
- Dumbbell pullover: 3 sets of 10-12 persons
Day 3: Rest or aggressive recovery
Take a break, or do some light activities like walking, stretching, or yoga.
Day 4: Arms and abs
- Alternating biceps curls: 2 sets of 8-10 persons per arm
- Overhead triceps extension: 3 sets of 8-10 reps
- Bench dip: 2 sets of 10-12 persons
- Concentration Curl: 3 sets of 10-12 persons
- Dumbbell Kickbacks: 3 sets of 8 persons per arm
- Board: 3 sets of 30 second hold
Day 5: Full body
- Barbell Back Squat: 3 sets of 5 reps
- Seated cable row: 2 sets of 6-8 persons
- Sitting dumbbell shoulder press: 2 sets of 8 persons
- Cable rope triceps pushdown: 2 sets of 10 persons
- Lateral rise: 3 sets of 10 reps
- Sitting calves raise: 3 sets of 10 persons
- Board: 3 sets of 30 second hold
Day 6: Rest or light activity
Use this day to focus or focus on light aerobic exercise and stretching for recovery.
Day 7: Whole body (center of strength)
- Barbell Deadlift: 3 sets of 5 persons
- LAT pull-down or pull-up: 3 sets of 6-8 reps
- Dumbbell or Barbell Incline Press: 3 sets of 6-8 reps
- Machine shoulder press: 3 sets of 8 persons
- Dumbbell or barbell bicep curls: 3 sets of 8-10 persons
- Standing calves raise: 3 sets of 12 persons
- Reverse Machine Fly: 3 sets of 10 persons
Common mistakes to avoid in your workout routine
Many men can unconsciously make mistakes in their gym routines, leading to lasting side effects. From inappropriate forms to ignoring rest days, you may be hampering your progress by not paying attention to these easily preventable mistakes. Here are some common training mistakes you need to stop making:
Not doing the right warm-up
Skipping a warm-up is a mistake that many people make. Starting training with cold muscles can lead to serious injuries. A proper warm-up will allow blood to flow, raise the temperature of the body and muscles, and improve the elasticity of the muscles. No matter what exercise you have, make sure you warm your body for at least 15 minutes.
Bypass the cooldown
Another common mistake is bypassing the cooldown. Many people don’t understand how important this step is. Cooldowns help prevent muscle pain and help recover. Unlike warm-ups, cool-downs should focus on either passive or static stretching. The body recovers and stretches the muscle groups that have just worked to improve flexibility and finish the workout.
dehydration
Not drinking enough water during and after training can cause serious health problems such as muscle cramps, increased heart rate, and fatigue. Incorporating regular workouts into your routine can lead to more water loss from sweat. Therefore, maintaining hydration becomes even more important.
Research shows that losing more than 2-3% of the body’s water can lead to dehydration. Therefore, you aim to drink at least 6-8 glasses of water every day.
Poor form/technique
Exercising in a leaning-down position can cause harm to your shoulders and back. Make sure your back and shoulders are straight before starting any exercise. Many people push the bench against them, straining their backs, and arching their backs too much, reducing the effectiveness of their exercise. Keep a slight arch around your lower back to maintain proper shape and protect your body.
Using the right shapes and techniques is important to target the right muscles and reduce the risk of injury.
Looking down at sleep and rest times
Get at least 6-8 hours of sleep every day. Sleep is important for muscle growth and recovery. It gives your body time to rest and rebuild after workout.
Regular breaks between sets are also required for optimal performance. Without proper rest, you can be overtrained, pushing too hard, causing burnout and injury.
Follow the same routine
One of the biggest mistakes people make in the gym is to keep sticking to the same workout routine repeatedly. To achieve the desired result, the muscles need to increase weight, take on task, and try various techniques. However, switching routines is also a mistake.
Continuously changing exercises can prevent your body from getting the stimulation it needs to make great progress. As long as the results are displayed, you can stick to the same program for 4-8 weeks before making any changes.
Overtraining
It is common for people to push themselves too hard from the start. Those who have been deactivated for years will start bench pressing or running half marathons without proper training. Overdoing yourself can lead to injuries and will later prevent you from participating in other activities.
In the long run, training should be combined with proper rest. The more you enter the exercise, the more your body will need recovery. It is essential to listen to your body and have time to rest and recover.
thrivedailywellness Notes
A great whole body training routine for beginners should include resistance training to build muscle, resistance training in which compound exercises such as squats and deadlifts involve multiple muscle groups, and separation exercises such as biceps that target specific muscles. Especially for men over 40, balance training is required to improve stability. Consistency with a customized routine is key to male fitness programs and female beginner training plans. thrivedailywellness expert guidance and tracking tools ensure consistency while focusing on long-term outcomes.
The final words
Building an athletic plan for men requires an intensive and balanced approach to fitness. A good routine should ensure steady progress, including resistance training, cardio, flexibility and balance exercises. Ultimately, fitness isn’t just about lifting weights or running marathons. It’s about creating habits that work for your lifestyle.
If you’re unsure where to start, head to the thrivedailywellness store for customized training plans and expert guidance.
FAQ
Q: What is a good fitness program for men?
A: A great fitness program for men includes a combination of resistance training, cardio, flexibility exercises and balance training. Resistance training builds muscle and strength, while aerobic exercise improves endurance. Flexibility exercises reduce tension, and balance training helps to stabilize, especially as men age.
Q: Can men train at home instead of going to the gym?
A: Yes, men can exercise effectively at home using weight exercises, dumbbells, or resistance bands. Home workouts are convenient and can target all major muscle groups. Exercises such as push-ups, squats, lunges, and boards can help men build muscle and strength without gym membership.
Q: How often do men need resistance training?
A: To build and maintain muscle mass, men should aim for at least two resistance training sessions per week. These sessions include exercises such as squats, deadlifts and dumbbell presses. However, proper rest between sessions is essential for your muscles to recover and become stronger.
Q: How can I avoid mistakes in my training routine?
A: Always start the routine with the right warmup and end with a cooldown. Keep your body hydrated, use the correct form during exercise, and allow your body to rest.
Q: How can you make aerobic exercise more effective?
A: Try a medium, high-intensity session every week. To increase your heart rate and burn more calories, perform interval training and activities such as cycling, running, and swimming. Consistency is essential to improving cardiovascular health and endurance, along with proper rest sessions and nutrition.
Q: How does balance training help?
A: Balance training helps improve stability and adjustment. For better results, balance exercise regularly, such as single leg stands and heel-to-toe walking.
Q: How often do I need to change my training routine?
A: Change your workout routine every 4-8 weeks. This is a general rule to keep trying your muscles and avoid plateaus. It stimulates growth by increasing strength, adding new exercises, changing the scope of your reps. However, it is also essential to stay in a routine for a few weeks before switching to proceed.
Source of research
- Four types of exercise can improve your health and physical ability
- The effectiveness of core stabilizing exercise and routine exercise therapy in the management of chronic nonspecific low back pain: a randomized controlled clinical trial
- Public opinion on dehydration and liquid intake practices: variations due to participants’ characteristics
