Gym Workout for Beginners to Lose Weight

If you are thinking about losing a few pounds and looking for beginners workout tips, continue reading. We are going to discuss some easy exercises that you can do easily in the gym. Only walking and lifting can lose a few kilogram weights to strengthen your muscles, and you can get rid of that stubborn fat.

However, before getting started, it is crucial to get it cleared from a doctor. Every person has a different kind of body and health.

You might have some underlying medical reasons to exercise gently, so be sure before starting. Get in touch with your doctor and share your plan, and let the doctor guide you if it’s okay for you to continue or not.

Here are some amazing beginners workout tips for you to follow;

The Best Beginners Workout Tips To Lose Weight

Healthy diet

I can’t emphasize enough how important it is to have a healthy diet. A balanced diet ensures you get the right amount of every nutrient. As you need a certain amount of spices for cooking the perfect dish, you need certain nutrients and vitamins.

Restrict your calorie intake but take a sufficient amount of energy to help you easily carry out the exercises.

Walk with jog

Set your target for brisk walking for at least 40 minutes for 6 days each week. Once you’re comfortable with walking for so long, you can mix it up with jogging. A treadmill is perfect for it. However, if you cannot join the gym due to lockdown, you can just go out in the garden.

Remember, the duration is more important at a beginner’s stage.

Weight lifting for strength training


Lift weight for about 3 times a week. 8-10 different weight lifting exercises with 2 sets of 15 reps will benefit you a lot. Choose a weight that is challenging but easy to carry for you as a beginner.

Keep in mind; this is a loose weight workout; therefore, intensity matters here.

The following are some exercise which you can choose from:

  • Chest Press (Machine) 2 sets of 15 reps

  • Dumbbells Bench Press (Free Weight) 3 sets of 8 reps 

  • Single-Arm Dumbbell Row (Free Weight) 2 sets of 15 reps 

  • Lying Leg Curl (Machine) 2-3 sets of 8-15 reps

  • Barbell Military Press (Free Weight) 2-3 sets of 8-15 reps

  • Barbell Squats (Free Weight) 2 sets of 15 reps

  • Leg Press (Machine) 3 sets of 8-15 reps

  • Lower Back Extension (Machine) 2-3 sets of 8-15 reps

  • Ab Curl (Machine) 2-3 sets of 8-15 reps

  • Shoulder Press (Machine) 2-3 sets of 8-15 reps

  • Seated Row (Machine) 3 sets of 8-15 reps


You will notice a good change in your posture and overall health with just 8-10 of these exercises. You can gradually increase the intensity of your exercises by increasing weight for lifting, but only when you are comfortable with the previous weight.

It is essential to take a break of 48 hours between weight lifting exercises. You should use machines in the gym for better coordination. Start with weights that are challenging but not too heavy.


As a beginner, you might want to start with the lowest numbers of sets and reps to make yourself comfortable and used-to to the intensity.

Remember, you will not lose weight if you are not controlling your diet. It is okay to feel like giving up, but consistency is the key, and it will get easier with time to reach your target.

Keep in mind what Billy Oceans and Robert John said, “when the going gets tough, the tough get going.”