If you are a beginner and have just joined the gym to do some weight training then in this post I am going to show you best, simple and easy workout routines for beginners no matter what is your goal of doing weight training it might be to gain muscle, lose weight, gain weight or to just maintain a fit body this workout routine is best for beginners and before looking at the actual workout routine let me tell you few things before which are most important for any person who is just thinking to start weight training

Read – fitness tips for women to stay fit

Before hitting the gym and starting to lift weights one thing I would like to tell you guys is that no matter what exercise you do you have to do it with proper technique and complete the sets in proper form to gain maximum benefits and for beginner it’s very crucial since your body is not used to lift weights and you have never been in gym before doing weight training workout routines So your first priority must be to do exercises properly and whenever you get stuck then ask the trainer of the gym to guide you because this is the foundation of your body

And most important don’t try to imitate experienced people because they must be doing these workout routines for long and you are just a beginner so stay away to don’t try to do the same workouts which they are doing

Enough talking and warning so lets get straight in the point and see some simple, best and easy workout routines for beginners This post will show you some simple but very effective workout routine for beginners
If you will go for heavy and intense exercise routine then there are high chances that you will get injured because as a beginner you body is not used to lift heavy weights and suddenly if you will lift very heavy weights then there are chances that you will have cramps or severe injuries so don’t do this

So it is very essential that in beginning you must go for light and simple exercises and as a beginner you don’t
have to train your muscles 7 days a week, If you will workout for just 3 days in a week than that is more than sufficient as beginner

Note:You can train any two body parts in 1 day which is ideal weight training program and highly recommended

Best Weight Training Workout Routines For Beginners

So this is basically simple easy and best but very effective workout routine for weight training, you can choose any 2 body parts for training and don’t train more than 2 muscle group in a day as this is not recommended for beginners  Its a 3 day workout routine program which includes following training schedule

Monday – Chest and biceps
Tuesday – Off
Wednesday – Shoulders and triceps
Thursday – Off
Friday – Back,legs and abs
Saturday – Off
Sunday – Off

So your workout routine is divided into 3 days a week Exercise Routine (Monday, Wednesday, Friday)

Now lets see which exercises you are going to do and don’t forget to do warm up exercises since which will flex your muscles properly and will give maximum results and will lower the chances of getting injured

Always do exercise with the weight you are comfortable with and don’t just lift weights to show off to others that you are going to be the next actor in hercules movie, you main goal should be feel the weight in your targeted muscles which will give wonderful results enough being said so lets see the weight training workout routines now


1) Bench Press – 1 warm up set, 1 working set, 8 to 10 reps
2) Peck Deck – 1 warm up set, 1 working set, 8 to 10 reps


1) Pull downs – 1 warm up set, 1 working set, 8 to 10 reps
2) Low cable rows – 1 warm up set, 1 working set, 8 to 10 reps


1) Front Presses – 1 warm up set, 1 working set, 8 to 10 reps
2) Side Laterals – 1 warm up set, 1 working set, 8 to 10 reps


1) Standing Curls – 1 warm up set, 1 working set, 8 to 10 reps


1) Pushdowns – 1 warm up set, 1 working set, 8 to 10 reps

Legs: Quads

1) Leg Press – 1 warm up set, 1 working set, 8 to 10 reps
2) Leg Extensions – 1 warm up set, 1 working set, 8 to 10 reps


1) Leg Curls – 1 warm up set, 1 working set, 8 to 10 reps


1) Seated Raises – 1 warm up set, 1 working set, 8 to 10 reps
2 )Standing Raises – 1 warm up set, 1 working set,8 to 10 reps

Abdominals Abs Exercises

1) Crunches – 2-3 sets, 10-20 reps

Read – How to build muscle mass fast

Try to follow the above mentioned workout routine in your weight training program and as beginner it’s not important how much weight you are lifting it’s important that how you are targeting your muscles to gain maximum benefits and literally I have seen many beginners and newbie usually get excited by looking at other bodybuilders in they gym and start to lift heavy weights but this is absolutely wrong you are not going to get any benefits out of it and your body is not used to that sort of intense and heavy workout routines

So best, simple and easy way for beginners is to first focus on basic exercises and later when you get experienced you can move on to do much advanced movements and workouts also when you are comfortable with certain amount of weight and feel that you can easily lift those weights and do 8 to 10 reps then you can increase the weights by little lets say 5lbs but keep the reps intact to 8 to 10 which is recommended for beginners

Follow the above workout routine and you will make good foundation for your body to lift heavy weights as you become experienced, As a beginner at this point of time just do simple and easy workout routines, try to have a good protein diet, enough rest and you are good to go So this was best workout routines for beginners and if you like this post please share with your friends and do ask me questions and your queries via comments and I will definitely answers them instantly and don’t forget to subscribe to get more workout routines


Please enter your comment!
Please enter your name here