For Beginners

2-day plan

New to the gym? Not sure where to start?

Impact Fitness has you covered. Our beginner training plan gives you a great start into your fitness plan with an upper and lower body workout. This beginner workout will set you on the right path and give you confidence when working out in the gym. Start your fitness journey today.

The Plan

This beginner training plan is a session of 3 sets which we call working sets (challenging sets). What this means is, you must complete 3 sets that challenge you, only they can be counted. Anything out-with a challenging set is classed as a warm-up set, and although they have a big part to play in your plan, it is only a challenging set that will make a difference and should be tracked.

Once you have completed 3 sets that fully challenge you, you may move on to the next exercise.

Upper

Exercise Working Sets Reps
Lat Pulldown 3 10-12
Cable Row 3 10-12
Chest Press Machine 3 10-12
Shoulder Press Machine 3 10-12
Dumbbell Bicep Curl 3 10-12
Cable Tricep Pulldown 3 10-12

Lower

Exercise Working Sets Reps
Lying Leg Curl 3 12-15
Leg Press 3 12-15
Leg Extension 3 12-15
Goblet Squat 3 10-12
Walking Lunges 3 10-12

Remember to stretch before and after your workout!

Tips

Common mistakes people make with their sets:

Many people have heard that they should do three sets of 10-12 repetitions per exercise, and they follow this advice. However, they often make a mistake in how they approach these sets.

Typically, their first set is light, like a warm-up. The second set is of medium weight, still considered part of the warm-up. Finally, the third set is medium to challenging, which they consider their working set. They believe they have completed three sets and move on to the next exercise.

In reality, they have only done two warm-up sets and one working set. This isn't enough to see significant progress.

To do it correctly, we need to use the warm-up sets to start light and gradually increase the weight until we find one that allows us to complete 12 reps with good form while still feeling challenged. That weight becomes our first set. We should stick with that weight and aim to do two more sets of 12 reps. It's okay if the number of reps decreases from 12 to 11 and then to 8-10. Next week, we can focus on improving the second and third sets.

If we successfully complete three sets of 12 reps, we can do an extra "Bonus set" because we have mastered that weight. Then we can move on to the next weight and give it a try. Even if we can only do 6, 7, or 8 reps, it helps prepare us for that weight in the following week.

Tracking your workouts

The more information you record from your workouts the better as it will remind you how far you have come and what you need to do to next time to make progress. This could be by getting in one more rep from the same challenging set or lifting more weight.

Did you know we sell our very own log books? Available to buy in the gym.