Menu Close

Beginners Workouts for Gym Newbies


September/October marks the biggest spike in gym sign-ups after January, with summer coming to an end meaning many swap socialising for exercising in addition to students signing up with the aim of using some of their free time for a workout.

PureGym however have revealed in a new study that 50% of non-gym goers admit to being scared of going to the gym, citing concerns around looking stupid in front of others, feeling self-conscious about fitness and needing to ask others for help.

To help people that are nervous about visiting feel more comfortable during their first session, PureGym personal trainer Alex Fitceland has put together a range of three new workouts for beginners


In order to ‘tone up’ (also commonly known as building muscle), you must incorporate weight training into your training programme.

Building muscle and strength will be your key focus, so it’s important to learn how to lift weights correctly so you can get the most out of your workout and avoid any injuries.

When you’re starting out, you probably want to target using the whole body and then look to change your training split when you start to increase the number of times you workout per week.

Don’t be afraid of the weights room, the more you venture into it the more comfortable you will become.

This workout hits every muscle group individually to avoid any forms of imbalances.

In order to build muscle, your rep ranges should be around the 8 mark.

Not sure what a Dumbell Hammer Press is? Watch the video to see all moves for the tone up workout below.

Try giving this muscle-building workout a go!

A. Barbell Rack Pull 3 sets x 8 Reps

B. Dumbbell Goblet Squat 3 sets x 8 Reps

C. Lat Pulldown 3 sets x 8 Reps

D1. Press Up 3 sets x 8 Reps

D2. Dumbbell Hammer Press 3 sets x 8 Reps
(Superset – Back to back exercises with no rest)

E1. Leg Extension 3 sets x 8 Reps

E2. Leg Curl 3 sets x 8 Reps
Rest 2 minutes between sets

More info here:

The latest addition to the ASICS Tennis family of footwear features a wider heel part of the outsole for increased stability along with a tennis AHARTM outsole rubber and a bigger midfoot bridge for increased flexibility around the midfoot area when twisting on court.

This construction makes your tennis motion more efficient. Contact time is 5.6%* shorter than the previous model** of the shoe during turn motion.

Optimized by Optimole