Are you interested in getting stronger, but are a little intimidated by the gym? We totally understand. The good news, however, is that there’s absolutely nothing to be scared of. Just like with any type of training, we all have to start somewhere, and there’s no better time to do so than now.

We’ll walk you through a beginner’s workout and tell you everything you need to know in order to make real progress. Before we proceed, however, make sure you prime your body for lifting heavyweights. This means a quick session of cardio and a fair bit of stretching, and make sure you’re properly hydrated as well.

Ready? Let’s begin.

Bench Press

4 sets, 6 repetitions each, 1-minute breaks in between

The bench press is a staple in any serious workout routine. It develops your chest, triceps, and shoulders, and it’ll do wonders for your confidence provided that you do the movement correctly.

Start by lying on a bench and arching your back slightly. Make sure your shoulder blades are retracted and your core is engaged. You should also plant your feet firmly on the ground, although you can move your feet towards the bench and tiptoe for greater stability.

Pick up the weight and lift it up, ensuring that your forearms are perpendicular to the ground. Squeeze your chest at the top of the movement and then slowly lower the weight back down. The entire motion should take about 4 to 5 seconds, so take your time to be careful about your form.

Lat Pulldown

4 sets, 6 repetitions each, 1-minute breaks in between

Now it’s time to work the opposite side of your upper body: your back as well as your biceps. This is done on a machine, and it basically involves pulling the weight down towards your torso.

Start by sitting on the machine and stabilizing your bottom half. Again, plant your feet firmly on the ground. Grab the bar and lean back ever so slightly. Now, make sure you maintain this position throughout the entire movement.

Pull the bar towards your chest by focusing on your elbows. The idea is to bring your elbows to your sides, while your hands are merely hooks that attach to the bar. Squeeze your lats as you pull and then slowly return to the starting position. The entire movement will also take about 4 to 5 seconds.


4 sets, 6 repetitions each, 1-minute breaks in between

We’re targeting the lower body this time around, and squats are one of the best exercises that hit many of your leg muscles. They target your glutes and quads, and to some extent, your hamstrings. They’ll also help strengthen your core, ankle mobility, back, and calves.

Start by positioning yourself underneath the bar by placing it on your upper back. Lift it off the rack and take a few steps back for clearance. Make sure your feet are shoulder-width apart and slightly pointing outward.

Lower your butt to the ground slowly, keeping your back straight and chest high. Try to position your upper legs so that they parallel to the ground, but you can go lower if your ankles will allow. Return slowly back to the starting position at squeeze your butt at the top. This movement will take about 5 to 6 seconds to complete.


4 sets, 6 repetitions each, 1-minute breaks in between

We’re almost at the end, and we’ve saved the best one for last! The deadlift is another lower body workout that targets most of the same muscles as the squat, but it’s incredible at working your entire posterior chain.

Place the bar on the ground and approach it so that your feet are directly underneath it. Keep your feet slightly beyond shoulder-width with your knees slightly bent, and then bend over to grab the bar with both hands. Position your hands in such a way that they will remain straight down throughout the entire movement.

Next, lift the weight off the ground by straightening your back. Remember to keep your chest high. Try to imagine an invisible string attached to the top of your head that’s pulling you up. This will help to ensure proper form. Squeeze your butt at the top of the movement and slowly return to the starting position. This movement will take about 5 to 6 seconds to complete.


There you have it! This is a great beginner’s strength workout that targets most parts of your body. Remember to work with a weight that you struggle with. If you find yourself easily able to perform more than 8 repetitions, you’re lifting too little.

Finally, try to keep increasing the weight every one or two weeks. This way, you know you’re getting stronger and the motivation will naturally come.

Want to try out these moves in a safe environment with supportive coaches? We’re a 24/7 gym in Beresfield, NSW – contact us today for personal training programmes!