Walk Confidently Into the Gym With This Beginner-Friendly Workout Plan

By Colleen Travers

Updated on 12/12/2022 at 4:00 PM

Getty | PeopleImages
Getty | PeopleImages

Walking into the gym for the first time can be intimidating, not just because you want to fit in amongst a sea of regular gym goers. There may be machines you've never heard of that you want to try (psst, these are the best ones for beginners), and even choosing the right free weights can seem daunting if you've never lifted before. That's where this gym workout plan from Holly Roser, an NASM-certified personal trainer and owner of Holly Roser Fitness in San Matteo, CA, comes in. It provides a week's worth of gym workouts to get you started, and you can build on this routine to keep challenging yourself and get stronger over time.

This gym workout plan contains two strength circuits, three days of cardio, and two days of active recovery. "For the first two weeks, your new program should have two strength training days that are three days apart, with cardio days in between," Holly tells POPSUGAR. As you build your endurance, move up to three cardio days and three strength training days. For the latter, you can use a mix of moves from the circuits in this plan, or check out other strength training workouts such as this total-body dumbbell routine or this full-body circuit workout. (You can probably take that step about three weeks after getting comfortable with this routine, Holly says.) Make sure to switch up your forms of cardio, rotating between exercises like running, swimming, dance cardio, and indoor cycling to hit different muscle groups and keep from getting bored.

Ready to move? Follow this gym workout routine, and you're sure to feel like a pro in no time.

Gym Workout Plan Day 1: Cardio
Getty | skynesher

Gym Workout Plan Day 1: Cardio

You'll start this weeklong gym workout routine with a cardio day. Feel free to choose whatever kind of cardio you'd like — if you love indoor cycling classes or dance cardio, go for it. If you need a little guidance, Holly says the perfect cardio for beginners is walking or jogging on the treadmill for about 25 minutes. "Start with zero incline and get your heart rate up to where it's hard to hold a conversation," she says. "The speed should be comfortably challenging." After the first two weeks, try one of these treadmill workouts to kick it up a notch:

Gym Workout Plan Day 2: Strength Training
POPSUGAR Photography | Matthew Kelly

Gym Workout Plan Day 2: Strength Training

Warm up by walking or running for 10 minutes on the treadmill, then move on to the circuits ahead. Do 15 reps of each exercise (unless otherwise noted), with a 45-second rest between moves. Repeat each circuit three times total before moving on to the next one. When you're finished, cool down with this head-to-toe stretch sequence.

Circuit 1:

Circuit 2:

Circuit 3:

Circuit 4:

Gym Workout Plan Day 3: Cardio
Getty | skynesher

Gym Workout Plan Day 3: Cardio

It's another cardio day! Again, you can choose the type of cardio you want to do for this gym workout plan, but we also have an idea from Holly in case you're not sure where to start.

"Indoor bike workouts are great for your joints and are one of the best ways to get a killer cardio workout," Holly says. To start, warm up for five minutes at a moderate speed and intensity, then move on to intervals. "Amp up your speed so you're going as fast as you can for 30 seconds, then recover for one minute, then back to a spin sprint for 30 seconds," Holly explains. "Try sticking to this pattern for the next 25 minutes, then cool down for five minutes at the speed of your recovery pace." Or, try one of these indoor bike workouts:

Gym Workout Plan Day 4: Active Recovery
Getty | gradyreese

Gym Workout Plan Day 4: Active Recovery

The keyword here is active. "Aim for 10,000 steps during the day and do some stretching or take a chilled-out class like yoga or barre," Holly says. These routines will help your body recover:

Gym Workout Plan Day 5: Cardio
Getty | skynesher

Gym Workout Plan Day 5: Cardio

Now that your body is getting accustomed to cardio, it's time to up the intensity with a 26-minute rolling hills treadmill circuit that mixes incline with speed.

  • 5 minutes: 3.3 speed at 5 percent incline
  • 2 minutes: 3.6 speed at 7 percent incline
  • 1.5 minutes: 4.5 speed at 5 percent incline
  • 1 minute: 3.6 speed at 5 percent incline
  • 2 minutes: 4.5 speed at 5 percent incline
  • 1 minute: 5.5 speed at 7 percent incline
  • 1 minute: 4.5 speed with no incline
  • 2 minutes: 4.7 speed with no incline
  • 1.5 minutes: 5.6 speed with no incline
  • 1 minute: 5.0 speed at 5 percent incline
  • 2 minutes: 4.7 speed 5 percent incline
  • 1 minute: 4.0 speed 5 percent incline
  • 5 minutes: 3.0 speed with no incline
Gym Workout Plan Day 6: Strength Training
Getty | vitapix

Gym Workout Plan Day 6: Strength Training

For your next strength workout in this gym workout routine, start with this dynamic warmup: 30 high knees, 30 mountain climbers, 25 jumping jacks, 10 inchworms. Once you're loosened up, move on to the circuits ahead. Do 15 reps of each exercise (unless otherwise noted), with a 45-second rest between moves. Repeat each circuit three times total before moving on to the next. When you're finished, cool down with this head-to-toe stretch sequence.

Circuit 1:

Circuit 2:

Circuit 3:

Circuit 4:

  • Plank (hold for 20 seconds for four rounds)
Gym Workout Plan Day 7: Active Recovery
Getty | DaniloAndjus

Gym Workout Plan Day 7: Active Recovery

Just because you're not doing a gym workout doesn't mean you can't move your body, Holly says. These exercises are the best way to take care of your muscles and joints on a rest day. You can also go for a walk or hike, do a casual bike ride, or enjoy some relaxing yoga.