First Day Gym Workout – How to Get Started With Your Gym Workout

So you’ve finally decided to take the plunge and join a gym. Congratulations! Getting in shape is a great way to improve your health and quality of life. But where do you start? Walking into the gym for the first time can be intimidating.

First Day Gym Workout

There are so many different machines and weights, and you don’t know where to start. But don’t worry! This blog post will give you some tips on how to make the most of your first day gym workout.

Before Starting Your Gym Workout Journey

Ensure that you are healthy enough to exercise. Ask your doctor about exercise, particularly about weight training, if you haven’t worked out in a while or have a medical issue.

Decide whether you will train at home or in a gym, and then gather some comfortable clothing. This guide assumes you are in the gym, but you can do dumbbell exercises at home.

1. 5-10 Minute  Before Workout Warmup

Warming up before you start your workout is an important way to prepare your body for physical activity. A proper warm-up will increase your heart rate and blood flow, loosen up your muscles, and get you mentally ready for your workout.

There are a variety of ways you can warm up, but a good rule of thumb is to spend 5-10 minutes doing some light cardiovascular activity and dynamic stretching. This will help you gradually increase your heart rate and get your muscles ready for the demands of your workout.

So next time you’re getting ready to hit the gym, make sure you take the time to warm up first. Your body will thank you!

2. Push Ups

Doing push ups after a warm up is a great way to get your muscles ready for a workout. There are a few different ways you can do a warm up push up, but the most important thing is to make sure your form is correct.

Here’s a quick step-by-step guide on how to do a Push Ups:

  • Start in a plank position with your hands shoulder-width apart and your feet hip-width apart.
  • Lower your chest down to the ground, keeping your elbows close to your sides.
  • Push back up to the starting position and repeat.

Remember to warm up your muscles before doing any type of exercise, and to always listen to your body to avoid injury. Happy pushing!

4. Bodyweight Squats

Bodyweight squats are a simple and effective exercise that can be done anywhere, anytime. All you need is your own bodyweight to get started.

Squats are a great exercise for building lower body strength and can help improve your overall fitness level. They can also be beneficial for those who sit for long periods of time, as they can help to increase mobility and flexibility.

If you’re new to bodyweight squats, start with three sets of 10-15 repetitions. Once you get comfortable with the movement, you can increase the number of sets and repetitions as needed. Remember to listen to your body and stop if you feel any pain.

5. Lat Pulldown

The lat pulldown is a great exercise for targeting your latissimus dorsi, or “lats” for short. This large muscle group is responsible for pulling your arms down and is a key player in many upper body movements.

There are a few different ways you can do a lat pulldown, but the most important thing is to use a weight that is comfortable for you. If you use too much weight, you may end up swinging the weight instead of pulling it down, which can cause injury. Start with a lighter weight and increase the amount of weight you use as you get stronger.

Here’s a quick step-by-step guide on how to do a lat pulldown:

  • Sit down in a lat pulldown machine and grab the bar with an overhand grip.
  • Bring the bar down to your chest, then slowly release it back to the starting position.
  • Repeat for 12-15 reps.
  • To make this exercise harder, you can try using a heavier weight or doing fewer reps.

6. Seated Rowing

Rowing is a great exercise for your upper body, and using a rowing machine is a great way to get a great workout. But many people don’t realize that you can also use a rowing machine to work your lower body. by sitting on the machine and rowing, you can tone your butt, legs, and abs all at the same time.

Here’s a quick step-by-step guide on how to do a Seated Rowing:

  • Sit on the rowing machine with your feet flat on the floor and your legs bent at a 90-degree angle.
  • Place your hands on the handlebars and lean forward slightly.
  • Contract your abs and begin rowing.
  • As you row, focus on using your legs to drive the motion.
  • Do 3 sets of 10-15 reps.

7. Dumbbell Chest Press

The dumbbell chest press is a great exercise for working your chest muscles. It’s a simple move to execute and you can do it with a moderate weight, making it perfect for beginners.

Here’s how to do the dumbbell chest press:

  • Start by lying on a flat bench with a dumbbell in each hand.
  • Press the dumbbells up so that your arms are extended overhead.
  • Lower the dumbbells down to your chest and then press them back up.
  • Repeat for 8-12 reps.

If you’re just starting out, you can do this exercise with a lighter weight. As you get stronger, you can increase the weight.

8. Incline Bench

There’s no need to be intimidated by the incline bench press – it’s a great way to work your upper body and get strong! Here’s a quick guide on how to get started with the incline bench press.

First, choose a weight that is comfortable for you to lift. If you’re new to lifting, start with a light weight and work your way up. Once you have your weight, position yourself on the bench with your back against the pad and your feet firmly planted on the ground.

Next, take a deep breath and lower the weight slowly to your chest. Be sure to keep your elbows close to your sides and your back straight. Once the weight is at your chest, press it back up to the starting position and exhale.

Repeat this process for 8-12 reps, and be sure to focus on

9. Butterfly Workout

If you’re looking for a workout that’s fun, effective, and unique, look no further than the butterfly workout. This type of workout is designed to target the muscles in your back and wings, giving you a great workout that also helps improve your posture and flexibility.

The butterfly workout is simple to do and only requires a few minutes of your time. All you need is a set of dumbbells and a resistance band. To get started, loop the resistance band around your ankles and stand with your feet hip-width apart. hold the dumbbells in your hands and keep your arms at your sides.

From here, you’ll want to flex your knees and bring your heels up towards your glutes. As you do this, raise your arms up so that your hands are in line with your shoulders. Hold this position for

10. Static Stretching After Exercises

Static stretching is a type of stretching that is performed by holding a position for a period of time. This type of stretching is often used to improve flexibility and range of motion. Static stretching can be done with or without a partner.

There are many benefits to static stretching, including improved flexibility, increased range of motion, and reduced risk of injury. Static stretching is a great way to cool down after exercise or physical activity.

Static stretching can be performed by anyone, regardless of age, fitness level, or experience. However, it is important to consult with a doctor or physical therapist before beginning any stretching program.


Your first day gym workout can be great if you follow the tips in this article. Be sure to warm up before working out, start slowly, and focus on your form. With a little bit of preparation, you can have a great first day at the gym!

4.4 5 votes
Article Rating
Notify of
Inline Feedbacks
View all comments
Would love your thoughts, please comment.x