5 Workouts Beginners Must Do in the First Three Months at the Gym: Tips, Nutrition for Beginners

Starting your gym journey can be both exciting and overwhelming. You may be wondering: How long should I work out? How much weight should I lift? What are reps and sets? The key to success in your first three months at the gym is focusing on natural movement patterns, proper form, and building strength while incorporating a warm-up and allowing your body to recover.

If you’re looking for a beginner gym workout for strength, fat loss, or overall fitness, this guide is perfect for you! We’ll cover five essential workouts that will help you build muscle, burn fat, and improve endurance while also including YouTube video links to ensure you’re performing each exercise correctly.

How Often Should You Go to the Gym?

As a beginner, aim to work out 3-4 times per week. This allows your body enough time to recover while ensuring consistent progress. Pairing your workouts with a balanced diet will maximize your results.

1. Squats – The Foundation of Strength

Why Squats? Squats are an excellent compound movement that works your legs, glutes, and core while also helping with fat loss and strength building.

How to Perform Squats:

Stand with feet shoulder-width apart.
Keep your chest up and core engaged.
Lower your body by bending your knees until your thighs are parallel to the floor.
Push through your heels and return to the starting position.

🔗 Watch this video for a proper squat tutorial: Squat Form Guide

Recommended: 3 sets of 8-12 reps.

2. Deadlifts – Full Body Power Move

Why Deadlifts? Deadlifts work your back, hamstrings, glutes, and core, improving overall body strength and posture.

How to Perform Deadlifts:

Stand with feet hip-width apart, barbell in front.
Bend at the hips and grip the bar with both hands.
Keep your back straight as you lift the bar by extending your hips.
Lower the bar back to the floor in a controlled motion.

🔗 Watch this video for a step-by-step deadlift tutorial: Deadlift Guide

Recommended: 3 sets of 6-10 reps.

3. Bench Press – Upper Body Strength

Why Bench Press? The bench press is a great chest, shoulders, and triceps builder. It also increases upper body strength.

How to Perform Bench Press:

Lie on a bench with feet flat on the ground.
Grip the bar slightly wider than shoulder-width apart.
Lower the bar to your chest in a controlled manner.
Push the bar back up to the starting position.

🔗 Watch this video for a bench press tutorial: Bench Press Form Guide

Recommended: 3 sets of 8-12 reps.

4. Pull-Ups or Lat Pulldowns – Back and Biceps Builder

Why Pull-Ups? Pull-ups strengthen your upper back, shoulders, and arms, essential for posture and athletic performance.

How to Perform Pull-Ups:

Grip a pull-up bar with hands slightly wider than shoulder-width apart.
Engage your core and pull yourself up until your chin is above the bar.
Lower yourself slowly and repeat.

🔗 Watch this video for pull-up progression: Pull-Up Guide

If pull-ups are too difficult, start with lat pulldowns on a machine.

Recommended: 3 sets of 6-12 reps.

5. Planks – Core Stability is Key

Why Planks? A strong core is the foundation of strength, balance, and endurance. Planks improve posture, reduce injury risk, and support your overall fitness journey.

How to Perform Planks:

Get into a forearm plank position.
Keep your body in a straight line from head to heels.
Engage your core and hold the position.

🔗 Watch this video for proper plank technique: Plank Guide

Recommended: Hold for 30-60 seconds, repeat 3 times.

Beginner Gym Workout for Strength and Fat Loss

To maximize results, combine the above exercises into a structured weekly plan:

Day 1: Squats, Deadlifts, Planks
Day 2: Bench Press, Pull-Ups
Day 3: Rest or Active Recovery (light cardio, stretching)
Day 4: Repeat Day 1
Day 5: Repeat Day 2
Day 6 & 7: Rest and Recover

Nutrition for Beginners

Your results will depend heavily on diet. Here are some common diets for beginners:

For muscle gain: High-protein diet with lean meats, eggs, dairy, nuts, and whole grains.
For fat loss: A balanced diet with controlled portions, lots of veggies, and healthy fats.
For overall health: Focus on whole foods, avoid processed junk, and stay hydrated.

Home Gym vs. Gym Near Me

If you prefer working out at home, invest in dumbbells, a resistance band, and a yoga mat. If you’re looking for a gym, search "gym near me" to find a suitable location with great equipment.

Final Tips for Beginners

✔ Incorporate a Warm-Up – Always start with 5-10 minutes of stretching or light cardio. ✔ Focus on Natural Movements – Build strength through functional exercises like squats and deadlifts. ✔ Allow Your Body to Recover – Rest and sleep are essential for muscle growth. ✔ Stay Consistent – Progress takes time. Stick to your routine and trust the process.

Conclusion

Your first three months in the gym are crucial. By focusing on these five essential workouts, you will build a solid foundation of strength, endurance, and confidence. Whether you’re looking for a beginner gym workout for females, males, strength, or fat loss, this guide will set you on the right path.

Start today, stay committed, and watch your body transform! 💪

What’s your favorite workout? Let us know in the comments!

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