Beginner Training Program

The following program is a whole body workout designed to lay the foundation to build a strong muscular body. If you follow this plan properly for about 8 weeks you should be ready to move on to our more advance Intermediate level program. On our Beginner Program you will weight train 3 days per week, 1 day on, 1 day off, which will allow plenty of time for your body to recover and grow. We also recommend you start doing several light cardio sessions each week to help improve your fitness and conditioning which will enable you to train more intensely in coming weeks.

 

Where To Train

When starting an exercise program there are many different forms of exercise and many ways to get great results. In general you have several option for training:

  • In a commercial gym.
  • With a Personal Trainer and use their facilities.
  • Train at home.

We have put together two suggested training programs, one suitable for using at a commercial gym and the other one designed to be followed at home using some basic equipment. If you are using a Personal Trainer we recommend you follow your PT’s advice. A quick word of advice, if you have started an exercise program before but found it hard to keep going and stay motivated, you should consider training in a commercial gym and use the services of a Personal Trainer or find a training partner that will help keep you accountable and motivated. In our experience we have found trainers who use a PT or have a good training partner are much more likely to stick with their fitness plan and enjoy great results.

 

Gym Program

This program is designed for a trainer who is just starting out training with weights or for someone who hasn’t trained for a long time. It assumes you are training in a gym with a range of common exercise equipment. Training in a good commercial gym has many advantages. For one, a large range of equipment usually allows you to add variety to your training which can help you stay motivated. Also, many gyms have qualified instructors and personal trainers who can help with your program and nutrition. If your gym has these resources you may want to follow the recommendations of the qualified staff. However these days there are more and more 24 hour type gyms popping up that don’t necessarily have any or limited staff, so if you are going to this type of gym you still need to know what you are doing to get the most out of your membership.

Most gyms have mirrors that you can use to watch yourself train. The idea behind mirrors is to ensure you maintain good form during every rep of your exercises. If you cannot maintain good form for the required reps, it is an indication that the weight is too heavy. Drop the weight back a little for your next set and concentrate on good form. While training, focus on the feeling in your working muscle, this is called the “mind to muscle connection” and is very important to ensure you’re training the correct muscle with good form. Muscles only know resistance not how much the plates weigh, so as long as your feeling resistance during the movement, you’ll be training the muscle and instigating growth. Concentrate on strongly contracting the main muscle being targeted in each exercise and you will achieve the best results.

We recommend that you do a 10-minute warm-up on the stationary bike, treadmill, rower or other cardio machine to get your muscles and joints primed for a hard session. You can also do a few sets of 10 – 20 push ups to get the blood pumping into your chest and arms before you start. The workout below should take you about 45 – 60 minutes. Push hard but don’t be tempted to overdo things in your first few weeks. Let your body adapt and your training intensity will build over the coming weeks.

 

Home Program

Training at home is a relatively easy way to get started. You can train any time of the night or day, and because you don’t waste time travelling to and from the gym, it’s very time efficient. If you have made the decision to train at home you can perform an effective training program using bodyweight exercises only. However, for a small outlay we recommend you purchase some basic equipment that will add variety and options to your training and lead to potentially better results. The minimum equipment we would recommend is:

  • Barbell set (with a number of 2kg & 5kg weight plates).
  • Dumbbell set (with a variety of easily changed weight plates).
  • Chin-up Bar.

As we’ve already mentioned the following program is a whole body workout that you will perform 3 days per week. This program is designed to build basic strength and conditioning to prepare your body for more intense training in coming months. Start each set with lighter weights and add more weight for progressive sets. Use your first set or two as a warm up and go all out on your last one or two sets.

We recommend that you do a 10-minute warm-up on the stationary bike, treadmill, rower or other cardio machine to get your muscles and joints primed for a hard session. You can also do a few sets of 10 – 20 push ups to get the blood pumping into your chest and arms before you start. The workout below should take you about 45 – 60 minutes. Push hard but don’t be tempted to overdo things in your first few weeks. Let your body adapt and your training intensity will build over the coming weeks.