Many men skip physical activity due to work or family commitments, lack of interest, age, or injuries or illness. However, it’s essential to remember that doing some physical activity is always better than doing none. Aim for at least 30 minutes of moderate-intensity exercise five days a week. Also, avoid sitting for long periods. This recommendation applies to both men and women.

The mindset of “no pain, no gain” leads many men to think that only intense workouts with overexertion yield results. They push themselves to extremes, believing this is the only way to improve fitness or build strength. However, a workout routine for men doesn’t always have to be strenuous to be effective. Most of the time, at-home workouts can be just as effective as good entry-level gym workouts. 

This article will outline the basics of a beginner gym workout routine for men of any experience level. The routine is focused on building muscle, increasing strength, and promoting proper recovery.

Workouts to Add in a Fitness Program for Men

Here is a quick breakdown of essential workout types to include in a gym newbie workout plan.

Resistance Training

Resistance training involves working against a force that resists movement. This force can come from various sources, such as weights, gym machines, resistance bands, or even your own body weight. The more resistance you use, the harder your muscles have to work. To maintain or improve muscle function and health, aim to do resistance training at least twice a week.

Compound Exercises

Compound exercises involve multiple joints and engage several muscle groups simultaneously. For example, a squat works the quadriceps, hamstrings, glutes, calves, and core simultaneously. These lifts are excellent for building overall strength and muscle development.

Since they activate large muscle groups, compound exercises can raise your heart rate more than isolation moves, helping you burn more calories during workouts. Some common compound exercises include deadlifts, pull-ups, lunges, bent-over rows, shoulder presses, and bench presses.

Isolation Exercises 

Isolation exercises target a single muscle group by focusing on one joint movement. Since isolation exercises work fewer muscles, you’ll typically lift less weight compared to compound exercises. Moreover, by concentrating on one movement at a time, you reduce the risk of injury.

After performing 1-3 compound exercises, adding 2-5 isolation exercises helps target more muscles. Examples of isolation exercises include bicep curls, tricep extensions, front raises, and hamstring curls.

Balance Training

Balance exercises, along with strength, aerobic, and flexibility training, are key components of a well-rounded fitness routine. These exercises improve health and physical ability, particularly for men over 40 or those at risk of falls.

To reduce fall risks, aim for at least 45 minutes of balance training three or more times a week. You can easily perform simple balance exercises at home to enhance mobility and stability. Try sideways walking, the heel-to-toe walk, the simple grapevine, or a one-leg stand.

Flexibility Training

Flexibility exercises focus on stretching and lengthening muscles to improve range of motion and reduce tension. If you often experience muscle fatigue, stress, or poor joint health, adding flexibility exercises to your routine can make a big difference.

Practices like yoga and tai chi combine stretching with breath control and meditation, offering physical and mental benefits. Stretching should always be done before and after exercise to improve recovery and maintain flexibility.

Cardio

Cardio, short for cardiovascular training, includes exercises like running, cycling, or dancing that raise your heart rate. It is also known as aerobic exercise because it requires increased oxygen flow, making you breathe harder. Hence, aim for at least 75 minutes of high-intensity cardio or 150 minutes of moderate-intensity cardio each week. 

Core Exercises

Core exercises strengthen the coordinated muscles of the stomach, back, and pelvis. Planks, sit-ups, Russian twists, and fitness ball exercises are classic options for targeting these areas.

Adding core exercises to your routine not only improves stability but can also help relieve back discomfort. A study on 120 individuals aged 20 to 60 with lower back pain highlighted the benefits of core stabilisation exercises. Participants followed a six-week routine and experienced a reduction in pain by the end of the program. 

A Sample Weekly Workout Plan for Men

Here are specific workouts you can use as a weeklong beginner routine or repeat multiple times a week to improve flexibility, strength, and endurance. Stay in the beginner phase as long as you keep improving. Some people may reach a plateau after about six months, while others continue to see progress for over a year. Ensure you include 90–180 seconds rest periods for main movements and 60–90 seconds for accessory exercises.

Day 1: Legs, Shoulders, and Abs

• Dumbbell squats: 3 sets of 6–8 reps
• Standing shoulder press: 3 sets of 8 reps
• Dumbbell lunges: 2 sets of 8–10 reps per leg
• Dumbbell upright rows: 3 sets of 8–10 reps
• Lateral raises: 3 sets of 8–10 reps
• Crunches with legs elevated: 2 sets of 10–12 reps
• Seated calf raises: 2 sets of 10–12 reps

Day 2: Chest and Back

• Dumbbell bench press or floor press: 3 sets of 6 reps
• Dumbbell bent-over rows: 2 sets of 6–8 reps
• Dumbbell fly: 3 sets of 8–10 reps
• One-arm dumbbell rows: 2 sets of 6–8 reps
• Pushups: 3 sets of 10–12 reps
• Dumbbell pullovers: 3 sets of 10–12 reps

Day 3: Rest or Active Recovery

Take a break or do light activities like walking, stretching, or yoga.

Day 4: Arms and Abs

• Alternating biceps curls: 2 sets of 8–10 reps per arm
• Overhead triceps extensions: 3 sets of 8–10 reps
• Bench dips: 2 sets of 10–12 reps
• Concentration curls: 3 sets of 10–12 reps
• Dumbbell kickbacks: 3 sets of 8 reps per arm
• Planks: 3 sets of 30-second holds

Day 5: Full Body

• Barbell back squats: 3 sets of 5 reps
• Seated cable rows: 2 sets of 6–8 reps
• Seated dumbbell shoulder press: 2 sets of 8 reps
• Cable rope triceps pushdowns: 2 sets of 10 reps
• Lateral raises: 3 sets of 10 reps
• Seated calf raises: 3 sets of 10 reps
• Planks: 3 sets of 30-second holds

Day 6: Rest or Light Activity

Use this day to rest or focus on light cardio and stretching for recovery.

Day 7: Full Body (Strength-Focused)

• Barbell deadlifts: 3 sets of 5 reps
• Lat pulldowns or pullups : 3 sets of 6–8 reps
• Dumbbell or barbell incline press: 3 sets of 6–8 reps
• Machine shoulder press: 3 sets of 8 reps
• Dumbbell or barbell biceps curls: 3 sets of 8–10 reps
• Standing calf raises: 3 sets of 12 reps
• Reverse machine fly: 3 sets of 10 reps

Common Mistakes to Avoid in Your Workout Routine

Many men unknowingly make mistakes in their gym routine, which can lead to lasting adverse side effects. From improper form to neglecting rest days, you may be sabotaging your progress by not paying attention to these easily preventable mistakes. Here are some common workout mistakes that you need to stop making:

Not Doing Proper Warm-up

Skipping the warm-up is a mistake many people make. Starting a workout with cold muscles can lead to serious injuries. A proper warm-up gets the blood flowing, raises body and muscle temperature, and improves muscle elasticity. No matter what exercise you do, make sure to spend at least 15 minutes warming up your body.

Bypassing the Cooldown

Another common mistake is bypassing the cooldown. Many people don’t realise how crucial this step is. A cooldown can prevent muscle soreness and aid in recovery. Unlike your warm-up, the cooldown should focus on passive or static stretches. Finish your workout by stretching the muscle groups you just worked to help your body recover and improve flexibility.

Dehydration

Not drinking enough water during and after workouts can cause serious health issues like muscle cramps, an increased heart rate, and fatigue. As you incorporate regular workouts into your routine, you’ll likely lose more water through sweat. Therefore, staying hydrated becomes even more important.

Research shows that losing more than 2-3% of your body’s water can lead to dehydration. Hence, aim to drink at least six to eight cups of water daily, and even more if you’re exercising.

Poor Form/Technique

Working out with a slouched posture can harm your shoulders and back. Before you start exercising, make sure your back and shoulders are straight. Many people arch their backs too much while bench pressing, straining the back and making the exercise less effective. Keep a slight arch in your lower back to maintain proper form and protect your body.

Using the proper form and technique is crucial for targeting the correct muscles and reducing the risk of injury.

Overlooking Sleep and Rest Times

Get at least six to eight hours of sleep each day. Sleep is important for muscle growth and recovery. It gives your body time to rest and rebuild after a workout.

Regular breaks between sets are also necessary for optimal performance. Without proper rest, you risk over-training, pushing too hard, and potentially causing burnout or injury.

Following the Same Routine

One of the biggest mistakes people make at the gym is sticking to the same workout routine repeatedly. To achieve desired results, muscles need to be challenged with increased weights, more reps, or different techniques. However, switching up your routine too frequently is also a mistake.

Constantly changing exercises can prevent your body from getting the stimulus it needs to make significant progress. As long as you’re seeing results, it’s okay to stick with the same program for 4 to 8 weeks before making any changes.

Overtraining

It is common for people to push themselves too hard from the beginning. Those who have been inactive for years start doing bench presses or running a half-marathon without proper training. Overexerting yourself can lead to injuries or prevent you from participating in other activities later on.

Your workouts need to be paired with adequate rest to be effective in the long run. The more you overexert, the more recovery your body will require. It’s essential to listen to your body and allow time for rest and recovery.

HealthifyMe Note

A good full-body workout routine for beginners should include resistance training to build muscle, compound exercises like squats and deadlifts to engage multiple muscle groups, and isolation exercises such as bicep curls to target specific muscles. Balance training is also necessary to improve stability, especially in men over 40. Consistency with customised routines is key to the fitness program for men and the beginner workout plan for women. HealthifyMe’s expert guidance and tracking tools ensure consistency while focusing on long-term results.

The Final Word

Building a male exercise plan requires a focused and balanced approach to fitness. A good routine should include resistance training, cardio, flexibility, and balance exercises to ensure steady progress. Ultimately, fitness is about more than lifting weights or running marathons. It is about creating habits that work for your lifestyle.

If you are unsure where to begin, visit the HealthifyMe Store for customised workout plans and expert guidance. 

Frequently Asked Questions

Research Sources

1. Four Types of Exercise Can Improve Your Health and Physical Ability

2. Effectiveness of core stabilisation exercises and routine exercise therapy in the management of pain in chronic non-specific low back pain: A randomised controlled clinical trial

3. Public knowledge of dehydration and fluid intake practices: variation by participants’ characteristics