What is a good workout routine for a beginner?
Beginner gym workout for strength
- Barbell push press (6 reps x 4 sets)
- Goblet squat (6 reps x 4 sets)
- Dumbbell single arm row (6 reps x 4 sets)
- Shoulder lateral raise (6 reps x 4 sets)
- Bench press (6 reps x 4 sets)
- Pull ups/assisted pull ups (6 reps x 4 sets)
- Barbell bicep curls (8 reps x 4 sets)
What weights to use for beginners?
Booker suggests women generally start with a set of two 5- to 10-pound weights, and men start with a set of two 10- to 20-pound weights.
Is 3 sets of 20 reps good?
So, How Many Reps to Build Muscle? Doing around 6–20 reps per set is usually best for building muscle, with some experts going as wide as 5–30 or even 4–40 reps per set. For bigger lifts, 6–10 reps often works best. For smaller lifts, 12–20 reps often works better.
Is 4 kg dumbbell enough for beginners?
Go for a pair of 10lb (4kg or 5kg) and 20lb (9kg or 10kg) dumbbells if you are beginner. If you want to lose weight and burn fat, you should focus on compound exercises. You shouldn’t even bother with bicep curls and the like. Stick to lifts that target multiple muscle groups.
Should I Do 3 sets or 4?
Determining How Many Sets and Reps to Do
| Training Goal | Sets | Intensity |
|---|---|---|
| General fitness | 1-3 | Varies |
| Endurance | 3-4 | <67% of 1RM |
| Hypertrophy | 3-6 | 67% to 85% of 1RM |
| Muscle strength | 4-6 | >85% of 1RM |
How many sets is a good workout?
No matter how many reps you’re completing per set, most fitness experts recommend performing between two and six sets for each exercise. Anything below two sets may not challenge you enough; anything over six sets could lead to overworked muscles.
What kg weights should I start with?
Start with a low weight, like 5 pounds (2.3 kg), and do a few repetitions of a simple exercise like bicep curls. Increase the weight by 2.5 pounds (1.1 kg) until you get to a weight that is difficult to use for the exercise. Then, go down one increment. This will be the best weight for you to start at.