There is no set (or should not be) a standard beginner personal training workout. This should be personally dependant on the beginners fitness level and their goals.
As personal trainers, we have a responsibility to look after ourselves and be a positive role model for our clients. Part of being a role model as a trainer means being in shape, this doesn’t need to be a six-pack, lift the heaviest weight or to run the fastest marathon but you have to walk the walk, as well as talk the talk.
Beginner Personal Training Factors
Each person is different and certain factors should be considered like:
- Training Age
- Training Volume
- Current Type of Training
- General Lifestyle
Different people will just be able to tolerate different levels of stress. Only train to the extent to which you can recover – listen to your body and monitor how you are feeling.
Beginner Personal Training Fitness
Here we have some fundamental principles for beginners fitness that can help set you up on the right path of your fitness journey.
1. Build a solid foundation of strength
Often when people think fitness, they just think more running, cycling or swimming will do the trick. Increasing muscle mass and strength through strength training will often lead to better overall fitness.
Building a strong foundation first is important as it will build a base strength that will allow you to recover faster and work hard, also potentially avoiding injury later down the track.
2. Full body training sessions
At the beginning of your fitness journey, stick to the basics and do them really well in a progressive fashion. Full body training sessions involve compound movements which means you are working more than one muscle group at a time. For example, during a squat you are working your glutes, hamstrings, quads, and core, this is where you’ll get the most bang for your buck.
Setting yourself realistic targets to get yourself into the gym is a great way to start. You don’t need to constantly change your programme, especially at the start of your journey, having consistency in the programme so your body can adapt and understand the movements is a great place to start. Your programme should change every 6-12 weeks, this will allow the body to adapt and make strength/fitness gains.
4. Set yourself up to win
Set yourself targets that you know you can take the win from so you are more likely to play. This will enable you to build up some momentum then you can work towards higher targets. If you are just starting out your fitness journey, aim for 2-3 sessions a week – this is a great place to start.
5. Become part of a supportive environment.
Hiring a coach/PT or joining a club is often the best way to get results at all levels but especially beginner levels. Learning how to do things properly earlier on is a lot easier than trying to break bad habits later down the track. A club/coach is going to offer accountability, knowledge and support which will fast track your results.
6. Recovery methods.
Rest is just as important as putting the hard work in. Following on from point 4, ensure that you are taking days off to rest and recover. The best ways to recover are simple – Keep an eye on your nutrition – Sleep – Stay hydrated.
Beginner Personal Training Performance Testing
For the general gym-goer who wants to improve their overall fitness, their performance testing should cover multiple elements of fitness that can help to highlight areas you may want to improve or the areas which you are doing well in.
Lower body – Vertical Jump (height), Broad Jump (length)
Upper body – Medicine Ball throw (length)
Deadlift – 5 rep max
Bench Press – 5 rep max
Goblet Squat – Max reps in 1 minute with 50% of bodyweight
Pull Ups – Max reps
Push Ups – Max reps
Row – 2000m
Run – 1 mile
Sled Push – Max distance in 30 seconds
Max calories on a piece of cardio equipment in 30 seconds
Performance testing should be a part of your gym programme, without it you are missing a trick. Testing highlights what you’re excelling in and where you can improve.
If you can find a personal training gym that provides this for you it’s a big advantage to your fitness journey.
Beginner Personal Training Workouts to Try
HIIT workouts are also great not only for the gym, but you can do bodyweight HIIT workouts anywhere you choose. So if it’s snowing outside and you can’t make your gym session, or if you have an office party and don’t have time to get to the gym but can squeeze in a quick workout at home, then here are some workouts for you to try.
1. The leg burner
4 Rounds for time
- Bodyweight Squats x 20
- Jump Squats x 10
- Reverse lunges x 20
- Lunge jumps x 10
2. 5 round mayhem
Complete 5 rounds of
- Burpees with tuck jump x 10
- Hands behind head Squats x 10
- Push ups (on knees if needed) x 10
- Tuck ups x 10
- Side Plank rotations x 10
16-minute EMOM (every minute on the minute)
Complete on minute 1
- 5 burpees 5 squat jumps
Complete on minute 2
- 10 Push ups
- 10 mountain climbers each side
20-minute AMRAP (as many rounds as possible within 20 minutes)
- 10 Reverse lunges each leg
- 10 metre bear crawl
- 10 inch works
- 15 Squat jumps
5. To hell and back
In a pyramid format complete 10,9,8,7,6,5,4,3,2,1
- Push ups
- Tuck ups
6. The grinder
Complete for time
- 100 Burpees
- 100 Walking lunges
- 100 Push ups
7. The stabiliser
- 10 Table Press
- 10 side plank rotations each side
- 15 Burpees
8. Burpee hell
Complete as many burpees as possible in 15 minutes
9. Get some 50’s
- 10 Cossack Squats
- 10 Prisoner Squats
- 10 Walking lunges
- 10 Tuck ups
- 10 Push ups
10. Filthy fifty
Complete as fast as you can
- 50 Burpees
- 50 squat jumps
- 50 push ups
- 50 tuck ups
- 50 walking lunges
At W10 we follow certain standards: Beginner, Intermediate and Advanced level. Split between male and female. This isn’t to categorise anyone, and push them into a certain box. It’s more a tool to show members what’s possible for their own journey and timeframe.
If you want to know more come and speak to one of our personal trainers about your goals and find out how we can help you achieve them.