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Gym Workout For Beginners To Lose Weight

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If you have made up your mind to get started and shed those extra pounds, then getting started correctly is extremely essential. The idea is to build your way up towards the physique that you dream of.

Consistency is the key to achieving the body that you dream of. There are simple workout plans that you can start with. Once you feel like your muscles are able to take more load and can push harder, you can look for a more intermediate gym workout for to lose weight.

Ideally, you should follow a certain program for at least 4 weeks to see results and actually feel the difference.

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What's your Objective?
Weight Loss
Weight Gain
Muscle Gain
Be Healthy
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What's your Lifestyle?
I barely move
Not that active
Moderately Active
Very active
3 / 4
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How to get started?

If you are an absolute beginner, then getting started is the hardest part. Here are some simple tips to help you make that commitment to your body:

  • Get into the right attire: Put on your workout clothes and sneakers even if you are trying a beginner workout routine at home without equipment. This mentally prepares you to get started.
  • Schedule the routine: Make sure that you set a time for your workout each day and stick to it. Treat it like any business meeting that you simply have to attend.
  • Follow the three-week rule: Doing anything for three weeks straight makes it a habit. That is the golden rule even with your workout routine. So make sure that you keep at it for this period of time at least.

Gym Workout Routine for Beginners to lose weight

This workout routine is divided into Circuit A and Circuit B. You can perform them twice each across the week. Have a day’s rest between each circuit so that you have enough time to recover and perform better. If you are an absolute beginner, you can even start with just two days per week with this gym workout plan for men.
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This is also a great beginner gym workout for women as it covers all aspects including your upper and lower body. It is designed to help you sweat it out and burn those extra calories quickly.

Circuit A

Dumbbell Squats

  • sets: 3
  • repetitions: 8-10
  • rest between each sets: 30 seconds

Pushups

  • sets: 3
  • repetitions: 8-10
  • rest between each sets: 30 seconds

Reverse Lunges

  • sets: 3
  • repetitions: 8-10
  • rest between each sets: 30 seconds

Dumbbell Overhead Press

  • sets: 3
  • repetitions: 8-10
  • rest between each sets: 30 seconds

Bulgarian Split Squat

  • sets: 3
  • repetitions: 8-10
  • rest between each sets: 30 seconds

Dip

  • sets: 3
  • repetitions: 8-10
  • rest between each sets: 30 seconds

Russian Twist

  • sets: 3
  • repetitions: 8-10
  • rest between each sets: 30 seconds

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Circuit B

Dumbbell Romanian Deadlift

  • sets: 3
  • repetitions: 8-10
  • rest between each sets: 60 seconds

One arm dumbbell row

  • sets: 3
  • repetitions: 8-10
  • rest between each sets: 60 seconds

Straight Leg Glute Bridge

  • sets: 3
  • repetitions: 8-10
  • rest between each sets: 60 seconds

Lat Pulldown

  • sets: 3
  • repetitions: 8-10
  • rest between each sets: 60 seconds

Dumbell Bicep Curl

  • sets: 3
  • repetitions: 8-10
  • rest between each sets: 60 seconds

Planks

  • sets: 3
  • repetitions: 8-10
  • rest between each sets: 60 seconds

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At the end of each circuit, make sure that you perform some cardiovascular exercises for at least 20 minutes.
  • Before you start, make sure that you warm up well to avoid any injuries.
  • When you are performing these exercises, keep your core engaged, and hold your abdomen in to make sure that you do not injure yourself. This also strengthens your core eventually helping you lose weight faster.
  • Start slow. Do not rush into heavy weight training. When you start out, make sure that you only choose weights that allow you to complete 8 to 10 repetitions comfortably.
  • A good cool down and stretching routine is necessary when you begin a workout. This alleviates any pain due to sore muscles.

The endurance of your muscles is the best test for progress. Ideally, after about a month, you will notice that you are able to complete the circuit easily and are able to perform at the same level even with a higher resistance.

Another great way to check progress is to measure your chest, waist, hips and thighs every 15 days. Do not let it bog you down if you do not see a very noticeable change. Even the smallest shift is a sign of progress.

Important Tips

Do's

  • Weight loss is not only about a good workout routine. Make sure that you start eating healthy as well. To begin with, cut out on sugary and fatty foods and ensure that you eat on time. As your body is accustomed to this, you can move on to a more stringent diet plan.
  • Make sure that you are hydrated through your exercise routine.
  • Set results those are realistic. You cannot go from zero to a hundred in a week. You need to aware of your status as a beginner to avoid overtraining. Start slow and work your way upward. When you feel like a certain weight is too light for you, crank it up a notch. You also have the option of reducing the resting time. For those looking at losing weight, higher repetitions are the key to burning fat.
  • Watch what you eat before and after the workout. About three hours before you begin your workout, it is necessary to get in a good amount of fats, carbs, and proteins. If you do not have as much time before your workout, you can even have a snack that is limited to about 200 calories.
  • Find a friend who can help you get started. This will keep you a lot more motivated.
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Don'ts

  • Never let the weighing scale become the measure of your progress.
  • Pain is a part of progress. Do not let it stop you from getting a good workout. Make sure that you do not consume any medication. Instead, cooling down well after your workout is the best option.

This simple routine is effective for both men and women. It focuses on the whole body and ensures that you achieve the results that you are aiming for.

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How 98fit helps

If you are looking to loose weight the healthy way, our team at 98Fit is looking forward to guide and assist you through the journey. We are your perfect fitness partners for; we believe that there are no short cuts to a healthy body.

When you partner with us we toil with you to ensure you get the best and most suitable diet plans and exercise regime, tailor made to your specific health needs.

Staying fit never sounded more easy and simple than it is with us at 98Fit. We make fitness your habit; something that you learn to incorporate in your daily life through consistent effort.

We at 98Fit help you attain holistic fitness through scientifically backed diet and workout plans. These are aimed to not only help you loose weight and fight lifestyle disorders; but also to help you get that confidence back and take charge of your life.

So go ahead and create your plans today, we are eager to start! Aren’t you?

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What's your Gender?
Male
Female
1 / 4
What's your Objective?
Weight Loss
Weight Gain
Muscle Gain
Be Healthy
2 / 4
What's your Lifestyle?
I barely move
Not that active
Moderately Active
Very active
3 / 4
Please fill out the missing details
How old are you?
Tip: Age Must be between 18 and 60 years
Your height is...
ft
in
Your weight is...
Generate Diet Plan
Generate Workout Plan
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