The optimal training program for beginners and those who have taken a long break from sports should aim to work all the major muscle groups at once.
This approach is necessary because your body has not yet adapted to increased physical activity. At the initial stage, it is not necessary to divide the training into muscle groups and do the so-called isolation. It will be difficult for you to follow the correct technique. Also, beginners have low stamina and isolation exercises are exhausting and require maximum concentration.
It is worth starting regular classes in the gym with a program that combines exercises for muscle groups. This will allow you to change the load and achieve a good result without breakdowns and pain the next day.
As a basis, you can take the sequence of exercises below. All exercises are designed for three sets of 12 to 15 repetitions. Before and after your workout, be sure to stretch and do a short warm-up/cool-down to warm up your muscles and ligaments.
Pay special attention to working weights. If you’ve never worked out at the gym before, sign up for an introductory session with a trainer. In most gyms, the first session is free. The trainer will help you understand how much weight you can start working with. If you plan to exercise at home, be guided by the weight you can easily lift.