Workout for Beginners
June 11, 2026
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Are you new to the gym? Unsure what to do? Maybe feeling a little intimidated? You are not alone — and we have got you covered. Here is a beginner-friendly workout routine to help you get started with confidence.
The key tip before you start: repeat the same workout for around four weeks, aiming to improve your technique and increase weight where you can before moving on to new exercises. Starting with bodyweight movements or the machines in the gym is a smart approach — free weights demand more stability and coordination, so practise the patterns first. This builds confidence, protects you from injury and makes real progress much more likely.
Technique first, weight second. Every time.
Rest for around 60–90 seconds between sets. Focus on controlling the movement on the way down as well as the way up — this is where a lot of the benefit comes from and what new gym-goers often skip.
| Exercise | Sets | Reps / Time |
|---|---|---|
| Goblet Squat (bodyweight or light dumbbell) | 3 | 10–12 reps |
| Dumbbell Romanian Deadlift | 3 | 10 reps |
| Seated Cable Row or Resistance Band Row | 3 | 10–12 reps |
| Dumbbell Chest Press (flat or incline) | 3 | 10 reps |
| Lat Pulldown (machine) | 3 | 10–12 reps |
| Plank Hold | 3 | 20–30 seconds |
| Treadmill / Bike Cool-Down | 1 | 5–10 minutes |
Keep it simple, keep it consistent, and do not be afraid to ask for help. Every experienced gym-goer in Hello Fit was a beginner once. The team is here to support you — come and say hello.
The Hello Fit team are passionate about helping members of all abilities achieve their goals through training and good nutrition habits.