A beautiful and pumped up body is the result of long and hard sports training. The ideal figure is available to absolutely everyone, but the path to it starts small. Every athlete or bodybuilder was once a beginner and achieved everything through strength and perseverance. There must be the right start, which will set the pace and mode of all subsequent work on oneself. Let's figure out what the program for beginners looks like and what it consists of.

Beginner training program

A new person in sports is usually not prepared for physical exertion. His muscles and joints are weak and undeveloped, and he does not know the elementary rules for performing exercises. If there is no basic knowledge of technique, then the very first training session can end in injury. Therefore, initial preparation is very important at the start.

How to start working on yourself? A beginner should know the basic rules and recommendations before starting classes in the gym or at home:

you can not start without a specific training program;
it is forbidden to use the basic set of exercises without prior physical training;
you need to master the correct technique for performing all the basic exercises, preferably under the guidance of a professional trainer;
it is important to follow a diet, the specifics of which depend on the ultimate goal - gain weight, lose weight, build muscle, build endurance;
there must be a sleep schedule - for good muscle work and sufficient recovery of the body, you need to sleep at least 8 hours a day;
it is worth developing a schedule - only regular classes can give a result;
for beginners, all achievements and problems must be recorded in a sports diary to regulate loads;
physical training is a system that is divided into several stages, none of which can be ignored and skipped, especially preparatory;
loads should increase gradually - from minimum to maximum;
training on average should not take more than an hour, given the short breaks between sets;
between classes there must be time for rest and restoration of muscle tissue;
You can only achieve the desired result with perseverance, determination and patience.

For beginners, you need to initially develop a training program for beginners for a week. It cannot be the same for everyone due to individual characteristics of the body and the level of physical fitness. It is worth consulting with a trainer who will tell you how to create a program for yourself.
Gym workout program for beginners

For beginners, the best option is the hall. It is equipped with all the necessary exercise equipment and sports equipment. In addition, there is usually an instructor who will always prompt and correct if the exercise is done incorrectly.

For the first 3 months, it is recommended to use a circular system, when all muscle groups are pumped in one session. The optimal schedule is 3 days a week with a break of 1 or 2 days. The duration of one lesson is 1 hour. Be sure to take breaks between sets of 60 seconds. The working weight should be slightly less than what you can lift. You should not take on a lot or increase the load in the process, so as not to overload the muscles and the body as a whole.

Upon arrival at the gym, the first thing to do is warm up. Warming up is very important for warming up and stretching the muscles. You can choose an exercise bike, a jump rope, a treadmill or any other cardio load. After 10-20 minutes of preparation, you can proceed to the main block.

An approximate training scheme in the gym looks like this:

for hands - lifting the block for triceps (3 sets of 12-15 reps) and dumbbells for biceps (3 sets of 10 reps);
for the back: lifting the vertical block (3 to 15) or pulling up on the horizontal bar (3 to 5);
for the legs: leg press (3 to 15) and bending the legs in a prone position (3 to 12);
for the chest: bench press on the simulator (3 to 14);
for shoulders: seated press (3 to 12);
press: lying twisting (3 to 15).
All exercises are repeated at each workout in a circle. The number of repetitions and approaches can vary slightly depending on how you feel. You don't need to drive yourself to exhaustion. The first month of classes is aimed at mastering the correct technique and the ability to feel your muscles.

The circular system is designed for 3 months. All this time, the schedule does not change, you can only slightly increase the weight, focusing on your own feelings. By the end of this period, the first external changes will be visible, as well as tangible strength and endurance.
Beginner training program девушек

The women's program is different from the men's. Its main goal is general physical preparation and muscle tone. That's where it starts the path of beginners in big power sports. The whole set of exercises is more convenient to perform in the gym, but it is quite possible to adapt to do them at home. Sports equipment is quite simple and affordable, and the load is moderate.

The indicative program is designed for 7 days a week to tone the body and accustom it to active work every day. Between courses of 2-3 months, you can take a 2-week break. The optimal number of such holidays per year should not exceed 5 weeks in total.

For a beginner, you will need:

dumbbells weighing from 2 to 5 kg, preferably type-setting;
step platform;
exercise bike (optional)
fitball (gymnastic ball);
bench.
All this equipment is in any gym, so it is more convenient to conduct classes there. Weight is selected individually, according to strength, it should be moderate. The break between sets lasts no more than 3 minutes, preferably up to 1 minute. If at some stage it becomes difficult, do not overstrain - you can reduce the number of approaches or repetitions to a comfortable value.

The weekly schedule looks like this:

First day (presumably Monday) - squats, bench press and side raises with dumbbells, hammer exercise, calf raise, crunches, hyperextension on the ball - 20 times in three sets.

The second (Tuesday) - cardio (step, exercise bike, any aerobics) for 40 minutes.
The third (Wednesday) - sitting press, lifting the biceps and bringing the arms lying down with dumbbells, moving the arms to the side, lifting the buttocks into the bridge, lunges, lifting the legs while lying on the floor - the scheme is similar.
Fourth (Thursday) - 45-minute cardio workout.
Fifth (Friday) - squats (20 times three sets), leg curls on the simulator (1 to 60), lifts with dumbbells on toes (2 × 30), classic push-ups (2 × 15), spreading the arms in a sitting position (3 × 15), French press (3 × 20), oblique twists (3 × 20).
Sixth (Saturday) - cardio.
Seventh (Sunday) - walking or cycling (1 hour).
Such a program to maintain good physical shape can be used for a long time. The figure will be beautiful, and the state of health will be excellent all the time. The main thing is to enjoy what you do.
Home workout program for beginners

Home fitness for beginners is quite possible. But it must be understood that the absence specialized simulators and a sufficient amount of equipment limits the result a little. Ideal if homework complements men's workouts in the gym. If for some reason this option is not suitable, then it is worth setting a minimum goal and purposefully moving towards it.

Before moving on to the program, you should recall a few important nuances of working on yourself at home:

do not set impossible goals, disappointment may occur;
training should be systematic, according to a predetermined schedule (at least 2-3 times a week with rest breaks);
each session should begin with a warm-up;
the intensity of the exercises directly depends on the desired result (gain strength, endurance or relief);
it is important to adjust the volume of the load depending on physical fitness and well-being.
You need to start training at home with a circular scheme that develops all the muscles at once. That is, each session is performed the same set of exercises. For a start, such a complex is suitable:

pull-ups - 10 reps for 3-5 sets;
push-ups - 3 to 10;
squats - 5 approaches the maximum number of times;
lifting legs in a hanging position - 5 × 10.

Over time, when endurance and strength appear, you can move on to a more complex set of exercises at home - split workouts. They involve working with different muscle groups on different days. There is no need to hurry, at the preparatory stage it is recommended to linger for several months.

Strength training for beginners

Strength performance is usually important to professional athletes who are involved in powerlifting or bodybuilding. They perform at competitions where the maximum weight lifted is fixed. For ordinary people who want to increase their strength, such training is also used, but a basic level of physical fitness is required. A beginner will not be able to withstand heavy loads.

A set of strength exercises is suitable for the most part for men, and requires special simulators, barbells, dumbbells. At the initial stage, it is important to have a person nearby who will insure with a lot of weight. A warm-up with light loads is required to tone the muscles and develop the joints.

The program is designed for a 4-day course with breaks for relaxation.

The first day - the back, chest area is pumped. 4 different exercises are done: bench press (1st set - 3 times, 2nd set - 3, 3rd - 2, 4th - 2, 5th - 1), dumbbell bench press (4 sets from 4 to 8 times down), push-ups on the bars (4 on 4), thrust on the block (5 × 6-10).
The second is pumping the legs: