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How Often Should a Beginner Workout at the Gym?

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How many of you have finally thought of starting your exercises? All of you? That's great. First of all congratulations on choosing to become a better and a leaner version of yourself. So now you must be wondering how many hours you have to spend in the gym to get the best results. The answer to this question is "it totally depends". Depends upon what's your weight and what weight do you want to achieve. What's your body type. Whether you want to lose weight or gain muscle mass. Is there any medical condition attached? How much time you take to rest in between the sets. There are so many questions that are needed to be answered by you first.

However, an ideal gym session consists of spending at least 40-50 minutes in the gym doing various activities like cardiovascular exercises, HIIT, strength training, stretching. These are the basic exercises that you need to follow. Now let's explore this in detail. Stay hooked up to this article to take a life-changing decision.

How Often Should a Beginner Workout at the Gym for Muscle Building?

This also depends upon your goal. If you are looking for a normal increment in your muscle endurance and want to maintain general body fitness then you can opt for 3-4 days of workout/week. This workout regimen typically involves strength training exercises to increase muscle endurance and cardiovascular exercises to hit on the calories. But again, your physical activity level also decides your amount of progress, if you live a sedentary life then even a one-day workout can show effects. Below is the split regimen for both strength training exercises and cardiovascular exercises. Check out the Beginner’s Guide to Working Out for more guidance.

Strength Training for Muscle Building

Strength training exercises typically involve focusing on individual body parts like hands, chest, legs, hips, abdomen, arms, shoulders, and others and should be performed at least 2 times a week for a beginner. This includes exercises like pull-ups, push-ups, crunches, squats, and many more. These exercises will pump up your muscles, build up size along with increasing muscle endurance. These are usually performed in sets with a brief rest in between.

If you want to gain a good amount of muscle mass then following a flexible and well-structured workout schedule is very important for you. There are a lot of workout programs out there, programs based on GZCL would be a better option. You can choose any GZCL template based on your schedule and experience. Many experienced lifters already designed many amazing workouts based on the GZCL Program to make their workout more efficient. All you have to do is pick a suitable one and follow the workout schedule strictly.

Cardio Workouts for Muscle Building

Cardio workouts are also very important if you are looking forward to muscle gaining. Yes, they do. You may be wondering that cardio exercises lose weight, yes that's true. But the right amount of cardio can be very beneficial for you even in gaining muscle mass. These should be performed for at least 3 days a week for at least 20 minutes at a low level of intensity. These cardio workouts focus on general fitness. Where there is no fixed formula for a cardio workout program, you are totally free to choose any cardio workout as long as you stick to doing it.

You may opt for running, swimming, HIIT workout, dancing, and many more. These focus mainly on the health of your lungs and increase the capacity of your lungs and also make your cardiovascular system stronger.

How Often Should a Beginner Workout at the Gym for Weight Loss?

For losing weight, a beginner must hit on the gym machines for 5 to 6 days a week. For losing weight, you must consider incorporating a combination of strength training workouts as well as cardio workouts along with the right diet. Below we have categorized your workout regimen for losing weight into strength training and cardio exercises with the frequency of the session.

Strength Training for Weight Loss

Strength training exercises like resistance exercises or bodyweight exercises are also as helpful in losing weight as cardio and should be performed for at least 2-3days a week for 20-30 minutes. The main focus of such exercises is making the particular muscle leaner and stronger along with the calories burnt from the cardio workouts. These include pull-ups, crunches, planks, squats, sit ups, push ups, bridging, and many more which focus mainly on a particular muscle of your body. From being performed in sets, these exercises require a brief rest in between the sets. You can start from the basic form of exercises by doing a minimum of 3 sets of exercise with 10 repetitions.

If you are opting for weight training, then the RM (Repetition Maximum) or the weight depends upon your capacity and the level of training. However, it should be started with a minimum and then increased gradually every week (Progressive resistance exercises). You can even make use of the resistance bands to increase the resistance of certain strength training exercises.

Cardio Workouts for Weight Loss

For a beginner, the cardio workouts should be done at least 3 times a week with a low level of intensity but long durations. You can opt for running, swimming, elliptical training stationary cycling, or even road cycling if you want to do it with some equipment.

Dance is also a great alternative for cardio workouts. Doing HIITs twice a week can also be extremely beneficial for losing weight and this involves exercises like burpees, inchworms, star Jack's, jumping jacks, and many more.

These exercises can be performed without any use of a gym machine or equipment. Cardio exercises are very advantageous in burning those nasty and stubborn calories. The only thing required to do cardio is consistency and dedication.

What's the Average Time a Beginner Should Work Out in the Gym?

For a beginner, the average time should involve spending at least 50-90 minutes in the gym including both strength training and cardio workouts. This time, however, varies according to your need, if you want to gain muscle mass, opt for longer strength training workouts while if you want to lose weight, opt for longer cardio workouts sessions. Some days may include only cardio while some days may include both cardio as well as strength training.


Fitness should be the primary goal of any exercise and one should be consistent and dedicated to one's workout routine. Nothing is easier in the beginning, putting in efforts is the most important thing.

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