From first day at gym to 30 days, effective beginner’s workout Plan: 2024
So, you have finally decided to head gym. But confused about what to do on your first day at gym? It is completely understandable. First day at gym can be really overwhelming after all there are so many types of workouts out there and so many types of exercises to choose from.
You do not need to worry about your first day at gym. Every one of those people whose physique you admire now started and went through the same feeling as you are going through right now.
I remember I was the same. When it was my first day at gym. I have no idea what to do. I went gym just because I don’t want to look skinny as I am not that tall. So, after procrastinating for so long, one day I just stood up and decided to go to the gym without a second thought. But, I went completely blank as I reached. It was so overwhelming and I had no idea what should I do on the first day at gym.
It is completely okay and you do not need to worry too much. Furthermore, I want to help everyone now to overcome this feeling because I know how hard it is to take that first step to going to the gym. I have seen many people quit right after this step because it is confusing and kinda overwhelming as well.
To help you overcome this phase, today we will learn not only how to conquer your first day at gym but also we will learn an effective and beginners friendly 30 Day workout plan as well.
What to do before going to gym for the first time
Before you hit the first day at gym, you need to do a few certain things:
Set Goals
A goal is the most important thing you need to make before going to the gym for the first time. Make a visual and realistic goal. What I meant by this is, Take a photo of yourself and set it as a goal whether it is losing weight or gaining, and make it realistic. Realistic means understanding that results take some time and consistency. Do not expect to see unrealistic results within 1 week. Set some short time goals like 1 month.
To get more in-depth details check How to start being fit.
Wear comfortable clothes
Believe me or not clothes can play a big role when you work out. A pair of comfortable clothes can help you sweat more which will help you keep your body cool during intense workouts. Also, you will able to perform different movements required during workouts more easily.
Bring water bottle
A personal water bottle is absolutely essential especially when it is the time of pandemic diseases like COVID. Make sure to take a personal water bottle whenever you are hitting gym for the first time.
Choose a comfortable gym timing
When you go out before your first day at gym to search for a good gym. Ask for a trial day. As per my knowledge all of the gyms I have been to provide 1-2 days of trial. So, use the trial and ask the manager there of a time when the gym is not overcrowded.
It is because, understandably a lot of people don’t feel that much confidence when they hit the gym initially and an overcrowded gym can be overwhelming for them.
What to do on your first day at gym? First day gym workout plan
Finally, It is your first day at gym, You made it! First of all congratulations on your first step. As it is a really big one and trust me it will change your life.
Let us guide you from here on, First of all, don’t be anxious. Take some deep breaths and start with warming up your body.
Just hop on a treadmill, and walk (if you are completely inactive) or jog (if you can) consistently for 10 minutes. Control your breathing while doing the same.
After this, come down and do some basic stretchings like toe touch, quad stretch, and shoulder stretch.
Rest for 2-3 minutes and Start with some body weight or light weight exercises. Today’s goal should be getting your body used to the basic movements:
NOTE: Do Not hesitate to ask for help whenever needed. Focus on technique.
1. Machine Pulldown for the back (light 8-10reps of 3 Sets)
2. Dumbell Shoulder press (light 8-10reps of 3 sets)
3. Leg Extension (if you have the machine in your gym) or simple bodyweight squads (8-10reps of 3 sets)
Bench press or Incline Press (light 8-10 reps of 3 sets)
Bicep dumbbell curls (light 8-10 reps each hand of 3 sets)
Tricep pulldown (light 8-10 reps of 3 sets)
Remember, First day at gym you will feel very energetic and after your body gets warmed up completely you will not feel pain and you will think of doing more. However, You cannot achieve your dream physique in one day. Keep the weight very light and focus more on controlling the weight and achieving good form.
Coming the next day will be more beneficial for you than getting sour muscles and quitting the next day.
To Know how to get good form in the gym. Read my dedicated Article.
Week 1
Day 2 and 3
If You got sore muscles you can take 1-2 days off to recover and If you are passionate, you can Repeat the same routine as you did on first day at gym, for the whole of Week 1.
Day 4 and 5
If you have taken off on Day 2 and 3, then repeat the same set of exercises as your first day at gym. If, You came on Day 2 and 3 take off on Day 4 and 5.
Day 6
Repeat the same intensity and same workout for Day 6
Day 7
Take a Day off you Recover on Day 7.
Week 2/ Day 8
From Week 2 We are going to change some exercises to focus on different muscle parts.
The overall goal for Week 2 is to hit different set of muscles than what we did on Week 1.
1. For the back to focus more on thickness, You can change to Close Grip Pull Down (light 8-10reps of 3 Sets)
2. For Shoulders to focus more on side delts, Do dumbbell lateral raises (light 8-10reps of 3 Sets)
3. For the Chest, We can do Butterfly machine(if you have one) or you can do normal dumbbell flys as Arnold used to do (light 8-10reps of 3 Sets)
4. For Biceps, Do EZ-Bar curls to focus on overall biceps (light 8-10reps of 3 Sets)
5. For Triceps, You can do the Robe Triceps pull downs (light 8-10reps of 3 Sets)
6. For legs, You can do Leg Press (do normal leg presses which focuses more on overall legs, Keep your Feet positioned in the center and in the same position as you do for squat) (light 8-10reps of 3 Sets)
Day 9 and 10
Do the same set of exercises are above with same intensity.
Day 11
Take off on Day 11.
Day 12 and 13
Continue with the same routine as above. If you want to make some changes, You can do alternate between Week 1 and Week 2 exercises.
Day 14
Take off on Day 14
Week 3/ Day 15
The goal for this week is the same as Week 3. We are going to hit different body parts and alternate some exercises.
Do the same set of exercises you have done on your first day at gym.
Day 16 and 17
On Day 16, Do Week 2 exercises and on Day 17 do Week 1 Exercises.
Day 18
Take a day off to recover.
Day 19 and 20
On Day 19, Do Week 2 exercises and on Day 20 do Week 1 Exercises.
Day 21
Take a day off to recover.
Week 4/Day 22
The Goal for Week 4 is to get all the body parts habitual of doing more sets of each part.
For the whole week, we are going to reduce the set size from 3 to 2 sets. But increase the number of exercises of each body part to 2 per day.
For example, For Day 22– Instead of doing one exercise of one body part we do two exercises for each body part but only 2 sets.
For Back we are going to do both Machine pulldowns and close grip pull downs but the number of sets is going to be 2 Sets per exercise.
By doing this we are increasing the muscle stamina of each body part, so that from Week 5 You can do normal Split workout (One body part One day) Instead of a full body workout which you are currently doing.
Do the same thing for all the body parts as per Back workout example.
Keep the weight light to moderate. Focus more on controlling the weight on negatives and Breath properly.
Day 23 – 27
Repeat the same as above.
Day 28
Take a Break to recover.
Week 5
If you have completed all of the above days.
Congratulations, You have just completed the most important and most difficult part of getting into this journey. This is the most difficult part because most people quit between the first day at gym and 30 days after joining the gym because of soreness and pain.
This is a Proud moment for you. Enjoy it through some celebration to keep yourself motivated.
You can continue, by doing Split workouts now. In Split workouts, you work one body part for one day and hit 4-5 different exercises for one body part.
Conclusion
First day at gym can be very overwhelming and confusing. But remember every one of that fit guys or girls which you admire now has started the same. Just start slow and take it easy on yourself. This is an art, meditation, and love all the same time. The process takes time and just trust the process. Focus on controlling weight and breathing. Make the muscle-mind connection.
This is all in the article “First day at gym to 30-day workout plan”.
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