Remember to warm up!
For example, 5 minutes of exercise cycling or rowing.
Have recovery days!
Muscles grow at rest.
Focus on the technique!
quality before quantity.
Get Inspired! - Gym Workout for Beginners
Gym training is an effective way to develop strength, improve well-being, and find your own self-confidence. These instructions will help you get started safely and give you tips that will help you enjoy the gym - whether you're a first-time user or returning after a break.
Remember the right equipment
Gym workout program for beginners
Warm-up (5–10 min):
- Light jogging on a treadmill or exercise bike
- Dynamic stretches: arm rotations, body twists, light squats
Basic full body program (do 2–3 rounds):
- Leg press or bodyweight squat – 10–12 repetitions
- Dumbbell bench press – 10 repetitions
- Upper body (back) – 10 reps
- Abdominal crunches – 15 reps
- Plank – 30 seconds
Final warm-up (5 min):
- Light walking or cycling
- Static stretches: thighs, buttocks, back, chest muscles
Good workout clothes make exercising more comfortable and increase motivation!
Tips for a successful gym workout
- Remember to warm up! For example, 5 minutes of exercise cycling or rowing.
- Focus on technology – quality over quantity.
- Increase weights moderately as the movements become smooth.
- Take recovery days – muscles grow when they rest.
Alkemiks Store's workout clothes are designed specifically for the gym - breathable and flexible materials allow for freedom of movement in all movements. Matching sets and fitted cuts stay on well during squats, push-ups and stretching.
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