Starting at the gym for the first time can feel intimidating, but you don’t need advanced equipment or complicated routines to build strength, improve fitness, and feel confident. Here’s our beginner-friendly workout guide packed with simple exercises so you can start your gym journey today.

Warm up exercises:

• A brisk walk or light jog on the treadmill for 5-10 minutes

• Arm circles, 10 forward, 10 backward

• Leg swings, 10 per leg

• Lunges, 10 per leg

Upper body exercises:

• Dumbbell bicep curls

• Lat pulldown

• Cable row machine

• Assisted pull up machine

• Machine chest press

• Seated dumbbell/machine shoulder press

Lower body exercises:

• Bodyweight squats

• Leg press

• Leg curl

• Leg extension

• Dumbbell goblet squat

• Adductor 

• Stairmaster 

Core exercises:

• Plank

• Ab crunches

• Leg raises

• Bicycle kicks

• Side plank

Once you’ve settled into a routine, you can start expanding your workouts- adding new exercises, increasing intensity, or adjusting your split.