ARTICLE

4 Easy gym workouts for newbies

21 August 2024 dot 7 min read
Healthy Body
When it comes to hitting the gym, the overwhelming array of machines, the muscular gym junkies and lack of basic working out knowledge can leave many beginners feeling exposed and intimidated before even starting their journey.
 
Fret not, for even the most experienced gym-goer was once in the same position, taking their first steps to starting their fitness regime. Here are 4 simple gym workouts you can try as a total noob.
 
First things first
Before you get started, warm up. Both static and dynamic stretching are important to ensure that you don't injure yourself while working out. When you are done with your workouts, cool down and stretch to relax your muscles.
 
Also, always remember to listen to your body and not over-exert yourself, especially when you're initially starting out. 

1. Treadmill

Putting in a cardio session is a good way to get started as it helps raise your heart rate while burning calories. Light cardio activity helps warm the body up before workouts.
 
The treadmill is one of the easiest ways to start working out at the gym. Most treadmills have a manual setting but you can also choose a variety of in-built workout programmes, including endurance, interval, hill or tempo-based. 
 
As you get more comfortable with the pace, increase your speed and incline to intensify your treadmill workouts. You can also challenge yourself with high-intensity interval training (HIIT), where you alternate between sprinting and light jogging, for a more effective session.

2. Vertical Knee Raises

Working out your abdominal muscles is essential to improving your core strength as well as aiding other aspects of your fitness. Apart from helping you attain the highly coveted six-pack, strong abdominal muscles can help reduce back pain, improve posture, enhance overall stability and boost stamina.
 
Here's what you need to do: 
  1. Perch yourself on the leg raise machine with your back against the backrest and your forearms rested on the elbow pads (elbows bent at 90 degrees). Grip onto the handles and straighten your legs so your body is in a vertical line from head to toes.
  2. Slowly raise your legs towards your chest until they are perpendicular to your upper body. Keep your head up and ensure that your back is not arched. Slowly lower your legs to the initial position and repeat
  3. You can also target your love handles with oblique twists. Bend your knees and slowly lift them toward your chest. As your thighs are almost parallel to the ground, twist your knees to the right to bring them as close to your right shoulder. Pause for a second before returning your knees to the centre and straighten your legs to return to the starting position. Repeat for the left side.
For a start, you may want to attempt at least 3 to 5 repetitions (reps) of 4 sets, and work your way up to 8 to 10 reps for 4 sets. Few points to note while doing the workout, raise and lower your legs in a controlled manner to minimise the use of momentum to move your legs. Also, if the workout is too challenging initially, you can do it with your legs bent. 

3. Dumbbell Training

Strength training is something many beginners neglect as they are either daunted by the different types of dumbbell workouts or fear of not knowing how to properly utilise free weights. However, strength training is beneficial as it can effectively increase lean muscles, which in turn speeds up metabolic rates. Aesthetically, it also builds muscle mass and increases vascularity.
 
One simple workout you can try with dumbbells is the seated dumbbell press. 
  1. In a seated position with both feet planted firmly to the ground, grasp two dumbbells with palms facing forward.
  2. Curl the weight up and hold the dumbbells at shoulder level. Ensure your back is kept straight and keep your head up.
  3. Press the dumbbells upwards simultaneously to the overhead position in a controlled manner. Ensure that your back is kept straight and not arching.
  4. Lower the dumbbells slowly back to the starting position.
  5. Repeat the above steps 10 times for 2 sets.
It is important to not over-exert yourself. Use a suitable weight until you are comfortable with the technique of each exercise. Once you have mastered the form and techniques, use a weight that challenges you to complete 8 to 12 repetitions.

4. Seated Chest Press Machine Workout

The seated chest press machine mainly targets the chest, but also works the shoulders and triceps. It is especially useful for beginners starting to lift weights as the adjustable seats and fixed positions of the handles ensures that you maintain proper form while avoiding injury. Working out the major muscle groups of the upper body, this exercise improves overall upper body strength, and also contributes to keeping your arms toned.
 
  1. Adjust the seat height such that the handles are in line with your mid chest and you can straighten your arms at chest level. Sit with your back against the back support and your feet flat on the ground.
  2. Select your desired weight.
  3. Grip both handles of the machine and push forward with both your arms. Extend till your arms are straight. Ensure that you do not lock your elbows.
  4. Slowly bring the handles back towards you until they are at your chest level.
  5. Repeat.
Try to select a weight that challenges you, but, again, remember not to over-exert yourself. For a start, a good gauge would be to increase the weight if you are able to complete 3 sets of 8 to 10 reps with little difficulty.

Understanding Your Why

Why do you want to gym? Be it striving for a healthier lifestyle, the desire to feel body-confident or trying out a new hobby with friends or family, understanding your intrinsic purpose will help you push past your fears and stay motivated on this fitness journey.
 
Taking advantage of wellness apps and programmes such as AIA Vitality provides an additional motivation and affirmation as well. With AIA Vitality, you will be rewarded for staying active and working towards a healthier lifestyle. AIA Vitality members also enjoy exclusive discounts at partner gyms and on fitness devices to keep track of their fitness progress.
 
This article was originally published on 31 August 2018 and updated with new information.

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