Basic Gym Routine

Everyone goes to the gym sometimes but once they get there they have no idea what to do. Often they only do the exercises half way or they do it wrong. This is often due to ignorance. To ensure that you get a routine in the gym, it is useful to go back to basics. That means a fixed routine, on fixed days and every week.

It is important that you have a specific goal in mind that motivates you, but remain realistic in terms of feasibility, in other words, start slowly and don't set the bar too high right away. If necessary, get advice from the employees/coaches there, if present.

To use the words of Arnold Schwarzenegger:
' No matter what you do, you first have to have a vision... to see your goal, to believe in it, have faith in it and chase it. And then it's fun to chase it. If you don't have a goal or a vision, then you have nothing'

Examples of intended goals can be: improving fitness, losing weight, building strength, dry training, physical fitness, improving concentration, etc.

The 5X5 Routine is for beginners who want to build routine in their training.
This is a great starting point to get started with fitness. It doesn't take much time, but you still grab all the main groups of your muscles.

What does the 5x5 Routine look like:

Training session 1
Squats, deadlifts and overhead press form workout one. Those exercises are demonstrated on the right. 5 sets of each exercise, but increase the weight with deadlifts so it gets heavier each set until your heaviest is the last set.

Training session 2
For the other session, squat, bench press, then barbell row. Alternate these two workouts. If you want to add in some extra curls, dips, or chin-ups, you can, but the best bet is to just add a half or three sets of these accessory exercises after you've done your main lifts. They will give your arms a little more stimulation.

Is that it?
A common mistake people make when they start lifting is lifting too much and overtraining. At least for the first 6-12 months, stick to this basic routine and continue to increase your weights. You can also choose to add a third day.

I myself use the Stronglift App that keeps track of everything. The app indicates when you have a rest and when you have to start again. The app also calculates the weight that needs to be added every week. The normal version is also free, so you can train 3 times a week. If you are pressed for time, you can also set 2 days or less.

Good luck everyone.

https://apps.apple.com/nl/app/stronglifts-5x5-krachttraining/id488580022

https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=en_US&gl=US&pli=1