You might think exercising is very simple, but you’re wrong. A small mistake can make your workout useless and could also injure you. So, it’s important to understand the basics of working out, such as how workouts work, our muscle groups, sets and reps, etc. In this article, I will share The Ultimate Beginner’s workout guide.
What is a Workout?
A workout is a type of physical activity that helps improve or maintain fitness and overall health. It involves movements that increase your heart rate, strength, endurance, muscle mass, and flexibility.
Types of Workouts
Workouts can vary widely, but there are mainly five types of workouts or exercises:
1. Cardio:
Cardio exercises generally include any type of exercise that raises your heartbeat. Common cardio exercises include running, walking, jumping, swimming, jogging, etc.
2. Strength Training:
The next type of exercise is strength training or resistance training. It involves exercises that require a muscle or group of muscles to exert force. We often use our body weight or free weights like dumbbells, resistance bands, or machines in the gym to provide resistance.
3. Flexibility:
Flexibility exercises involve stretching muscles to improve joint range of motion or physical function. Yoga is a type of flexibility exercise.
4. Balance Training:
Balance training improves our balance. There are two main types: stationary balance training, like standing on one foot, and motion balance training, which is the ability to balance yourself during movement. Jumping from a high place to a lower one or vice versa is an example of motion balance training.
5. Coordination:
Coordination exercises help us use different parts of our body together smoothly and efficiently. Examples include using your hands and feet to drive a car or walking while scrolling through your phone. Playing sports like football, cricket, or basketball can improve coordination.
How Workouts Build Our Muscles
There are terms like tension on your muscles, damage, and more, but in brief: when you exercise, you put a lot of pressure or tension on your muscles. During a workout, your muscles are damaged, and micro-tears occur. When you sleep or rest, your body repairs these muscles, making them stronger and bigger, allowing you to perform more intense workouts or lift heavier weights.
Parts of Our Body
Many bodybuilders or fitness enthusiasts divide the human body into different muscle groups, such as chest, shoulders, legs, and abdominal muscles, and train them separately. However, for beginners, it’s useful to divide the human body into two parts:
1. Upper Body:
The upper part of the human body, from the head to the lower belly. This includes muscles like the chest, back, shoulders, biceps, triceps, and abdominal muscles.
2. Lower Body:
The lower part of the human body, including muscles like the buttocks and legs.
Why We Divide Our Body
The main reason to divide your body is to target all the muscles properly and train them effectively. This helps you create a good workout routine with proper rest for each muscle group. You can also do full-body workouts and take a one-day break, but I personally don’t recommend this because full-body workouts take more time, and you may not target all muscle groups properly. Additionally, taking a break after a full-body workout might make you lazy and less motivated to go to the gym or workout the next day. So, I recommend alternating between upper body and lower body workouts each day to ensure your muscle groups get enough rest and to maintain consistency in your workout routine.
Sets and Reps
As a beginner in working out, you will often watch workout videos or read articles. In these videos or articles, the speaker will usually say things like, “Do 20 reps of 3 sets” or “10 reps of 3 sets.” The first question that might come to your mind is, “What are sets and reps?”
Let me explain sets and reps.
First, you need to understand what a rep is. “Rep” stands for repetition. Take push-ups as an example. When you get into the push-up position, lower yourself down until your chest touches the ground, and then return to the starting position, that entire movement counts as one rep or repetition.
When you do the same movement 5, 10, or 20 times, that counts as a set. A set is simply a group of reps.
So, when someone tells you to do 2 sets of 10 reps of squats, you need to squat down and stand back up, which counts as one rep of a squat. You then repeat this 10 times to complete one set. After finishing one set, you take a rest for about a minute or less, and then you do the same thing again. This will complete 2 sets of 10 reps of squats.
Pre-Workout Things to Do
1. Warm-Up:
Never forget to warm up before starting your workout. Warming up is very important to prepare your body for the upcoming intense workout. It increases your body temperature, circulates more blood, and prepares your muscles for exercise. Skipping a warm-up can lead to injuries in your bones, muscles, tendons, or ligaments, so always warm up before working out.
2. Take a Pre-Workout Meal:
You should always eat a pre-workout meal. It provides you with the energy needed for your workout. Make sure to include some carbohydrates and protein, and avoid eating fats because they slow down nutrient absorption. Your pre-workout meal depends on the time before your workout. If you have 2 hours before your workout, you can have a proper meal. If you have 1 hour, you can eat a lighter meal, like bread with peanut butter or a banana. If you don’t have any time for a meal, you can eat a banana or an apple, or drink a protein shake before your workout.
3. Always Stay Hydrated:
Make sure to drink plenty of water because it helps your body function properly.
Post-Workout Things to Do
1. Proper Stretching:
Do stretching like yoga exercises after every workout. It is as important as warming up. Sometimes we do intense workouts, which can cause pain or soreness for days. Stretching helps reduce pain and soreness by relaxing your muscles.
2. Proper Rest:
Make sure to give each muscle group proper rest because your body repairs muscles during rest, making them stronger and bigger. If you don’t allow your muscles to rest properly, it can lead to repetitive tissue damage, which may result in long-term injuries or even bed rest, preventing you from working out for a long time.
Post-Workout Problems
There can be many problems after completing a workout, but the most common are soreness and muscle cramps (muscle spasms).
1. Soreness:
Soreness is the pain in muscles that occurs due to micro-tears during a workout. It mostly happens when you work out for the first time or perform an intense workout. Some people experience pain, while others may struggle with daily activities, or even feel dizzy. Sometimes, the pain isn’t visible until you press the affected area, which is also a form of soreness. For example, when I first started working out, I had pain in my arms when I tried to straighten them, and the pain lasted for 5 days. The spot was also warm and slightly red. Pain can last anywhere from 3 to 7 days. Here are a few things you can do to minimize the pain:
- Massage the painful area with hot oil.
- Apply ice or hot water to the spot to improve blood flow and reduce pain.
If soreness occurs, avoid working out for a few days until the pain subsides, or target a different muscle group. For example, if you have chest pain, focus on lower body workouts instead of upper body workouts. However, if the pain is very intense and doesn’t go away after 3 to 7 days, please see a doctor, as it could lead to long-term issues.
2. Muscle Cramps:
Also known as muscle spasms, muscle cramps occur when the muscle can’t relax properly. They mainly happen to beginners who are working out for the first time. It’s quite common, so don’t worry. Just relax and stretch the affected muscle. Proper stretching can help prevent cramps.
Things You Should Remember (Personal Tips)
1. Be Aware of Your Current Health:
First, you need to assess your current health. This is the most important step—you need to know all the issues with your body and then make a plan accordingly. If you have major problems like diabetes, asthma, osteoporosis, high blood pressure, or joint problems, consult your doctor before starting a workout, as these issues can interfere with your exercise routine.
2. Maintain a Healthy and High-Protein Diet:
Make sure to eat a high-protein diet because protein helps rebuild and repair muscles. If your protein intake is low, consider taking supplements, but do your research before starting supplements like whey protein or similar products. Also, maintain your daily calorie intake—don’t exceed your needs, as it can lead to fat gain. If you want to lose fat, consider a calorie deficit, and if you want to gain weight, maintain a calorie surplus.
3. Always Listen to Your Body:
When working out, there may be times when you feel like you can’t do any more reps. Don’t push yourself beyond your limit. If you can’t continue, stop and rest before trying again. Pushing yourself too hard can lead to injuries.
4. Start with Light Weights or Easier Workouts:
Always start with light weights or easier workouts. Do light exercises for 1 or 2 sets before moving on to more intense exercises. As a beginner, always use light weights. Don’t try to show off with heavy weights, as it can lead to serious injuries.
5. Maintain Correct Form During Exercise:
Proper form is crucial in all workouts. With incorrect form, your exercise is ineffective and can also lead to injuries. Focus on perfecting your form first, then gradually increase the weight.
6. Don’t Overdo Warm-Ups or Cardio:
Don’t do excessive cardio or warm-ups, as they can deplete your endurance and energy. Warm up for 10 to 15 minutes only.
7. Always Have a Workout Plan:
Whether you go to the gym or work out at home, always have a plan. It will help you perform your workout efficiently and avoid wasting time watching others or doing random exercises. A plan will also help you track your workout progress.
8. Make Your Goals Clear:
Make sure your workout goals are clear—whether you’re aiming to gain muscle, improve your health, or enhance your lifestyle. Don’t work out just to lose fat, as exercise alone isn’t the most effective way to lose weight. Clearly defining your goals will help you stay focused and committed to your fitness journey.
Conclusion
Fitness is a journey. No one can achieve a lean and muscular body overnight; it takes time. You might lose motivation along the way, but don’t give up. Stay motivated, keep working out regularly, and you will eventually achieve your dream body.