{"id":83961,"date":"2025-12-18T11:25:31","date_gmt":"2025-12-18T11:25:31","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=83961"},"modified":"2025-12-18T11:25:31","modified_gmt":"2025-12-18T11:25:31","slug":"types-of-gym-workouts-for-total-beginners","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/types-of-gym-workouts-for-total-beginners\/","title":{"rendered":"7 Types of Gym Workouts for Total Beginners and When to Use Them"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/types-of-gym-workouts-for-total-beginners\/#What_Are_the_Main_Types_of_Gym_Workouts_for_Total_Beginners\" >What Are the Main Types of Gym Workouts for Total Beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/types-of-gym-workouts-for-total-beginners\/#How_Do_Strength_and_Cardio_Workouts_Differ\" >How Do Strength and Cardio Workouts Differ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/types-of-gym-workouts-for-total-beginners\/#How_to_Choose_a_Type_of_Gym_Workout_as_a_Beginner\" >How to Choose a Type of Gym Workout as a Beginner<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/types-of-gym-workouts-for-total-beginners\/#What_Are_the_Benefits_of_Mixing_Workout_Types\" >What Are the Benefits of Mixing Workout Types?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/types-of-gym-workouts-for-total-beginners\/#What_Is_the_Most_Successful_Workout_Split\" >What Is the Most Successful Workout Split?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/types-of-gym-workouts-for-total-beginners\/#Beginner_Full-Body_Workout_Program\" >Beginner Full-Body Workout Program<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/types-of-gym-workouts-for-total-beginners\/#Exercise_Instructions\" >Exercise Instructions<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/types-of-gym-workouts-for-total-beginners\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/types-of-gym-workouts-for-total-beginners\/#Which_split_is_best_for_beginners\" >Which split is best for beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/types-of-gym-workouts-for-total-beginners\/#What_workout_split_burns_the_most_fat\" >What workout split burns the most fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/types-of-gym-workouts-for-total-beginners\/#Can_you_gain_muscle_with_full-body_workouts\" >Can you gain muscle with full-body workouts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/types-of-gym-workouts-for-total-beginners\/#How_much_water_should_I_drink_during_workouts\" >How much water should I drink during workouts?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/types-of-gym-workouts-for-total-beginners\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Starting a fitness journey can feel challenging to a total beginner who\u2019s never had any experience with structured fitness programs. With so many different types of workouts for the body, it&#8217;s easy to feel overwhelmed.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Types_Of_Gym_Workouts_For_Total_Beginners\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, understanding the fundamental workout categories is the first step toward building an effective and sustainable routine. A well-structured plan accelerates your progress and minimizes your risk of injury, ensuring you lay a strong foundation for long-term health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide simplifies the process. We&#8217;ll explore the main types of gym workouts for total beginners, clarify the science behind them, and provide actionable programs to get you started.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Main_Types_of_Gym_Workouts_for_Total_Beginners\"><\/span><b>What Are the Main Types of Gym Workouts for Total Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you first step into a gym, you&#8217;ll see a wide array of activities. To simplify, we can categorize these into several core types, each of which serves a unique purpose. Understanding these categories will help you build a balanced routine that is aligned with your fitness goals.<\/span><\/p>\n<p><b>1. Resistance Training<\/b><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/\">Resistance training<\/a> involves exercising your muscles against an opposing force. This force can come from your body weight, free weights such as dumbbells, or specialized machines. The primary goal is to increase muscle strength, size (hypertrophy), and endurance (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/psychology\/resistance-training#:~:text=Resistance%20training%20is%20defined%20as,%2C%20elastic%20bands%2C%20and%20plyometrics.\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The National Strength and Conditioning Association (NSCA) emphasizes that progressive overload &#8211; gradually increasing the stress placed on your muscles &#8211; is the key principle for continuous improvement (<\/span><a href=\"https:\/\/www.nsca.com\/contentassets\/8323553f698a466a98220b21d9eb9a65\/foundationsoffitnessprogramming_201508.pdf?srsltid=AfmBOor-e_7_zBJpBeUreFi_Hq8A_39RV0zahhdpBtNui4XNylbgUBL6\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Free Weights (Barbells and Dumbbells):<\/b><span style=\"font-weight: 400;\"> These require you to stabilize your body, engaging more muscle groups and improving coordination (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/17\/21\/7848\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). They\u2019re highly versatile for a range of strength-building exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Machine Weights:<\/b><span style=\"font-weight: 400;\"> Machines guide your movement along a fixed path, which is excellent for isolating specific muscles and ensuring proper form, making them ideal for beginners (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/5561\/6-benefits-of-using-weightlifting-machines\/?srsltid=AfmBOoo82Y1Aj7Yzi33zxHmSUFqTU0v6Lv1TKBEZoDAXZzeH_e4nawcB\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bodyweight Training:<\/b><span style=\"font-weight: 400;\"> Using your own body as resistance (e.g. push-ups, squats, planks) is a fundamental and accessible form of strength training. It\u2019s perfect for building a solid base and can be done anywhere, which makes it one of the most practical types of gym workouts at home (<\/span><a href=\"https:\/\/humankinetics.me\/2025\/06\/25\/benefits-of-bodyweight-training\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Types_Of_Gym_Workouts_For_Total_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80082\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>2. Cardiovascular Training (Cardio)<\/b><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/cardiovascular-endurance-exercises\/\">Cardiovascular exercise<\/a>, or cardio, elevates your heart rate and improves the efficiency of your heart, lungs, and circulatory system. It&#8217;s essential for endurance, calorie expenditure, and overall heart health (<\/span><a href=\"https:\/\/www.healthdirect.gov.au\/cardiovascular-exercise\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Steady-State Cardio:<\/b><span style=\"font-weight: 400;\"> This involves maintaining a consistent intensity for an extended period. Examples include jogging on a treadmill, using an elliptical machine, or cycling at a moderate pace. A moderate pace is typically defined as 60-70% of your maximum heart rate (<\/span><a href=\"https:\/\/blog.nasm.org\/what-is-steady-state-cardio\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High-Intensity Interval Training (HIIT):<\/b><span style=\"font-weight: 400;\"> HIIT consists of short bursts of all-out effort followed by brief recovery periods. For example, sprinting for 30 seconds and then walking for 60 seconds. This method is highly efficient for improving cardiovascular fitness and burning calories in less time (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-023-01938-6\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><b>3. Flexibility and Mobility Training<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This category focuses on improving the range of motion around your joints (<\/span><a href=\"https:\/\/sites.psu.edu\/kinescfw\/health-education\/exercise-articles\/the-importance-of-flexibility-and-mobility\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). While they\u2019re often used interchangeably, they are distinct concepts.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Flexibility<\/b><span style=\"font-weight: 400;\"> is the ability of your muscles to lengthen passively, typically achieved through stretching (<\/span><a href=\"https:\/\/blog.nasm.org\/the-benefits-of-flexibility\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mobility<\/b><span style=\"font-weight: 400;\"> is the ability to actively move a joint through its full range of motion. It involves strength and motor control (<\/span><a href=\"https:\/\/www.health.harvard.edu\/topics\/mobility\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Common methods include static stretching (holding a stretch for 15-30 seconds), dynamic stretching (controlled movements through a range of motion), yoga, and Pilates.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Types_Of_Gym_Workouts_For_Total_Beginners\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<p><b>4. Functional Training<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Functional training involves exercises that mimic movements you perform in daily life, such as lifting, bending, and twisting. The goal is to improve your strength and coordination for everyday tasks, making life easier and reducing injury risk (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1186\/s13102-024-01040-y\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Examples include kettlebell swings, medicine ball throws, and farmer&#8217;s walks.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Types_Of_Gym_Workouts_For_Total_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80083\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7-1024x640.png\" alt=\"split workout plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>5. Mind-Body Workouts<\/b><\/p>\n<p><span style=\"font-weight: 400;\">These workouts integrate physical movement with mental focus, breathwork, and meditation.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Yoga:<\/b><span style=\"font-weight: 400;\"> Combines physical postures (asanas), breathing techniques, and meditation to enhance flexibility, strength, and mental clarity (<\/span><a href=\"https:\/\/www.nccih.nih.gov\/health\/yoga-effectiveness-and-safety#:~:text=What%20are%20the%20health%20benefits,pain%20associated%20with%20knee%20osteoarthritis.\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pilates:<\/b><span style=\"font-weight: 400;\"> Focuses on controlled movements to improve core strength, posture, and body awareness (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/pilates-health-benefits#:~:text=Health%20benefits%20of%20Pilates,-The%20health%20benefits&amp;text=increased%20muscle%20strength%20and%20tone,of%20your%20back%20and%20limbs\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tai Chi:<\/b><span style=\"font-weight: 400;\"> A gentle martial art that involves slow, flowing movements that build balance and reduce stress (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/the-health-benefits-of-tai-chi\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><b>6. Dance and Rhythm-Based Workouts<\/b><\/p>\n<p><span style=\"font-weight: 400;\">These workouts are a fun and engaging way to get your cardio in. They improve coordination, cardiovascular health, and mood (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/dance-health-benefits\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Zumba:<\/b><span style=\"font-weight: 400;\"> A high-energy class featuring Latin-inspired dance moves.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dance Aerobics:<\/b><span style=\"font-weight: 400;\"> Choreographed routines set to popular music.<\/span><\/li>\n<\/ul>\n<p><b>7. Combat-Inspired Workouts<\/b><\/p>\n<p><span style=\"font-weight: 400;\">These high-intensity workouts blend martial arts techniques with cardiovascular conditioning. They\u2019re excellent for building full-body strength, agility, and mental toughness (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/239642475_The_caloric_cost_of_combat_sports_and_martial_arts_training_in_relation_to_health_recommendations_-_initial_research\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31511087\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Boxing\/Kickboxing:<\/b><span style=\"font-weight: 400;\"> Focuses on punches, kicks, and footwork, providing an intense cardio and strength workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Taebo:<\/b><span style=\"font-weight: 400;\"> A classic aerobic workout that fuses martial arts with high-energy music.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">By understanding these different types of workouts for the body, you can create a well-rounded fitness plan that keeps you engaged and moving toward your goals.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/workouts-for-the-week\/\">Workouts for the Week: All Your Biggest Questions Answered<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_Strength_and_Cardio_Workouts_Differ\"><\/span><b>How Do Strength and Cardio Workouts Differ?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While both strength training and cardio are pillars of a healthy lifestyle, they stimulate different physiological adaptations in your body. Understanding these differences is the key to programming your workouts effectively to meet your specific goals.<\/span><\/p>\n<p style=\"text-align: center;\"><b>What Is Strength Training?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Strength training, also known as resistance training, involves contracting your muscles against an external resistance. Its primary purpose is to increase muscle mass, strength, and endurance (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/psychology\/resistance-training#:~:text=Resistance%20training%20is%20defined%20as,%2C%20elastic%20bands%2C%20and%20plyometrics.\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The &#8220;How&#8221;:<\/b><span style=\"font-weight: 400;\"> This type of training creates microscopic tears in your muscle fibers. During recovery, your body repairs these fibers, which makes them larger and stronger to better handle future stress. This adaptive process is known as hypertrophy. According to research published in <\/span><i><span style=\"font-weight: 400;\">Free Radical Biology and Medicine<\/span><\/i><span style=\"font-weight: 400;\">, this repeated exposure to mechanical stress is what underpins exercise&#8217;s protective nature (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0891584924006944\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Energy System:<\/b><span style=\"font-weight: 400;\"> Strength training primarily relies on the anaerobic energy system, specifically the phosphagen system, which provides immediate energy for short, intense bursts of effort that last up to about 30 seconds (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/immunology-and-microbiology\/anaerobic-exercise\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Adaptations:<\/b><span style=\"font-weight: 400;\"> Consistent strength training leads to neural adaptations (your brain gets better at recruiting muscle fibers) and muscular adaptations (your muscles grow larger and stronger (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2025.1598149\/full\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). It also improves bone density, as the mechanical load stimulates bone growth (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6279907\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Types_Of_Gym_Workouts_For_Total_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80077\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>What Is Cardiovascular Training?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Cardiovascular training, or &#8220;cardio&#8221;, is any activity that raises your heart rate for a sustained period. Its main purpose is to improve the efficiency of your cardiovascular system, which includes your heart, lungs, and blood vessels (<\/span><a href=\"https:\/\/www.healthdirect.gov.au\/cardiovascular-exercise\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The &#8220;How&#8221;:<\/b><span style=\"font-weight: 400;\"> Cardio challenges your heart to pump blood more efficiently and enhances your lungs&#8217; ability to take in oxygen. This leads to a lower resting heart rate and improved blood pressure (<\/span><a href=\"https:\/\/www.healthdirect.gov.au\/cardiovascular-exercise\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Energy System:<\/b><span style=\"font-weight: 400;\"> Cardio primarily uses the aerobic energy system, which burns carbohydrates and fats in the presence of oxygen to produce energy for sustained activity (<\/span><a href=\"https:\/\/blog.nasm.org\/fitness\/exercise-essentials-a-better-understanding-our-aerobic-energy-pathway\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Adaptations:<\/b><span style=\"font-weight: 400;\"> Regular cardio increases your VO2 max (the maximum amount of oxygen your body can use during exercise), improves endurance, and is highly effective for managing body weight (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2020.596351\/full\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<div><\/div>\n<div>\n<p><span style=\"font-weight: 400;\">Neither is &#8220;better&#8221; than the other &#8211; they are two sides of the same coin. A comprehensive fitness program ideally includes both to achieve balanced, holistic health.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/great-full-body-workouts\/\">Great Full-Body Workouts: The Ultimate Guide for Beginners<\/a><\/em><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Types_Of_Gym_Workouts_For_Total_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80060\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Choose_a_Type_of_Gym_Workout_as_a_Beginner\"><\/span><b>How to Choose a Type of Gym Workout as a Beginner<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Choosing the right workout as a beginner is essential for building momentum and staying committed. The best workout for you will depend on your goals, preferences, and current fitness level. Instead of chasing the &#8220;perfect&#8221; workout, focus on finding one that is sustainable and enjoyable.<\/span><\/p>\n<p><b>Step 1: Define Your &#8220;Why&#8221; with S.M.A.R.T. Goals<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Before you even think about exercises, clarify your motivation. Are you training for better health, to build muscle, to lose weight, or to improve your performance in a sport? According to the NSCA&#8217;s guidelines on program design, working with a professional to set S.M.A.R.T. goals is a foundational step (<\/span><a href=\"https:\/\/www.nsca.com\/contentassets\/8323553f698a466a98220b21d9eb9a65\/foundationsoffitnessprogramming_201508.pdf?srsltid=AfmBOor-e_7_zBJpBeUreFi_Hq8A_39RV0zahhdpBtNui4XNylbgUBL6\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">S.M.A.R.T. stands for:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Specific:<\/b><span style=\"font-weight: 400;\"> Instead of &#8220;get fit&#8221;, aim for &#8220;jog for 30 minutes without stopping&#8221;.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Measurable:<\/b><span style=\"font-weight: 400;\"> Track your progress. For example, &#8220;lift 10 pounds more on the squat in four weeks&#8221;.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Action-Oriented:<\/b><span style=\"font-weight: 400;\"> Your goal should be based on an action, such as &#8220;attend three gym sessions per week&#8221;.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Realistic:<\/b><span style=\"font-weight: 400;\"> A goal of losing 20 pounds in one month isn\u2019t realistic or healthy &#8211; aim for 1-2 pounds per week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Timely:<\/b><span style=\"font-weight: 400;\"> Set a deadline, such as &#8220;run a 5k race in three months&#8221;.<\/span><\/li>\n<\/ul>\n<p><b>Step 2: Consider Your Preferences<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Adherence is the most important variable in any fitness program. If you hate a workout, you&#8217;re unlikely to stick with it.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Do you enjoy social settings?<\/b><span style=\"font-weight: 400;\"> Group fitness classes such as Zumba, spin, or bootcamp may be a great fit.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Do you prefer solitude and focus?<\/b><span style=\"font-weight: 400;\"> Traditional strength training or solo cardio sessions could be your best bet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Do you get bored easily?<\/b><span style=\"font-weight: 400;\"> A program that mixes different workout types, such as circuit training, can keep things interesting.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Types_Of_Gym_Workouts_For_Total_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80066\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Step 3: Assess Your Current Fitness Level and Limitations<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Be honest about your starting point.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Total Beginner:<\/b><span style=\"font-weight: 400;\"> If you&#8217;re new to exercise, start with foundational movements. Full-body strength workouts 2-3 times per week, combined with low-impact cardio such as walking or cycling, is a proven approach. The NSCA recommends beginners train 2-3 days per week to allow for adequate recovery (<\/span><a href=\"https:\/\/www.nsca.com\/education\/articles\/kinetic-select\/determination-of-resistance-training-frequency\/#:~:text=The%20recommendation%20for%20the%20novice,25%2C51%2C95).\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Physical Limitations:<\/b><span style=\"font-weight: 400;\"> If you have joint pain or a past injury, prioritize low-impact options. Swimming, elliptical training, and chair yoga are excellent choices. Always consult a healthcare professional before you start a new exercise program if you have pre-existing conditions.<\/span><\/li>\n<\/ul>\n<p><b>Step 4: Start with the Basics<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Don&#8217;t try to master everything at once. Focus on fundamental movement patterns. A great starting point for beginners combines strength and cardio.<\/span><\/p>\n<p><b>Sample Beginner Weekly Schedule:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 1:<\/b><span style=\"font-weight: 400;\"> Full-body strength training<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 2:<\/b><span style=\"font-weight: 400;\"> Moderate-intensity cardio (e.g. 30 minutes of brisk walking or cycling)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 3:<\/b><span style=\"font-weight: 400;\"> Rest or active recovery (e.g. stretching, light walking)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 4:<\/b><span style=\"font-weight: 400;\"> Full-body strength training<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 5:<\/b><span style=\"font-weight: 400;\"> Moderate-intensity cardio<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 6:<\/b><span style=\"font-weight: 400;\"> Rest or active recovery<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 7:<\/b><span style=\"font-weight: 400;\"> Rest<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This structure ensures you&#8217;re building strength while improving your cardiovascular health, with plenty of time for your body to recover and adapt.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those who are just starting, finding a structured routine is key. Consider exploring a <\/span><a href=\"https:\/\/betterme.world\/articles\/home-gym-workout-plan\/\"><b>home gym workout plan<\/b><\/a><span style=\"font-weight: 400;\"> to build confidence before you hit the gym floor.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Types_Of_Gym_Workouts_For_Total_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80062\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Benefits_of_Mixing_Workout_Types\"><\/span><b>What Are the Benefits of Mixing Workout Types?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Relying on a single type of workout can lead to plateaus, boredom, and overuse injuries. Combining different training modalities, often called &#8220;cross-training&#8221;, offers a holistic approach to fitness that enhances performance and promotes long-term sustainability.<\/span><\/p>\n<p><b>1. Reduced Risk of Injury<\/b><\/p>\n<p><span style=\"font-weight: 400;\">When you perform the same movements repeatedly, you place continuous stress on the same muscles, joints, and connective tissues. This can lead to overuse injuries such as tendonitis or stress fractures (<\/span><a href=\"https:\/\/www.sierraneurosurgery.com\/2025\/04\/understanding-overuse-injuries-prevention-and-recovery\/\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By mixing workout types, you distribute the stress across different parts of your body (<\/span><a href=\"https:\/\/www.uhhospitals.org\/blog\/articles\/2020\/08\/how-to-beat-adaptive-resistance\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">). For example, a runner who incorporates strength training builds stronger muscles and bones to support their joints, while adding yoga improves flexibility, potentially reducing muscle strain.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Types_Of_Gym_Workouts_For_Total_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80065\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-9-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-9-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-9-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-9-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-9-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-9.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>2. Overcoming Fitness Plateaus<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Your body is incredibly adaptive. If you do the same workout for months, your body becomes efficient at it, and you stop seeing improvements &#8211; a phenomenon that is known as a fitness plateau. Introducing new stimuli forces your body to adapt in new ways (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/19\/3\/1722\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your strength gains have stalled, adding HIIT can improve your work capacity, allowing you to push harder during your lifts.<\/span><\/p>\n<p><b>3. Improved Overall Fitness<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Different workouts target different components of fitness.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strength training<\/b><span style=\"font-weight: 400;\"> builds muscle and bone density.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cardio<\/b><span style=\"font-weight: 400;\"> improves heart health and endurance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Flexibility training<\/b><span style=\"font-weight: 400;\"> enhances range of motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Balance training<\/b><span style=\"font-weight: 400;\"> improves stability and proprioception.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A program that includes a mix of these modalities creates a well-rounded athlete who is strong, agile, and resilient. For example, many types of workout at the gym for ladies are now hybrid classes that combine strength, cardio, and flexibility to deliver comprehensive results.<\/span><\/p>\n<p><b>4. Enhanced Motivation and Adherence<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s be honest: doing the same thing every day can become monotonous. Variety keeps your routine fresh and engaging (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/19\/3\/1722\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">). Alternating between a focused lifting session, a high-energy dance class, and a calming yoga practice can prevent burnout and make you more likely to stick with your fitness journey in the long term.<\/span><\/p>\n<p><b>5. More Efficient Fat Loss and Metabolism<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Combining strength training and cardio is a powerful strategy for fat loss. Cardio burns calories during the workout, while strength training builds muscle mass (<\/span><a href=\"https:\/\/www.mdpi.com\/2227-9032\/11\/17\/2443\"><span style=\"font-weight: 400;\">30<\/span><\/a><span style=\"font-weight: 400;\">). As muscle tissue is more metabolically active than fat, having more muscle increases your resting metabolic rate (RMR), which means you burn more calories, even at rest (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">31<\/span><\/a><span style=\"font-weight: 400;\">). HIIT, in particular, is known for its &#8220;afterburn&#8221; effect, or excess post-exercise oxygen consumption (EPOC), where your body continues to burn calories at an elevated rate for hours after the workout (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5685083\/\"><span style=\"font-weight: 400;\">32<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mixing different types of gym workouts for beginners isn\u2019t just beneficial, it&#8217;s essential for building a robust, injury-free, and sustainable fitness foundation.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Types_Of_Gym_Workouts_For_Total_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80067\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Most_Successful_Workout_Split\"><\/span><b>What Is the Most Successful Workout Split?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A &#8220;workout split&#8221; is how you organize your training sessions throughout the week to target different muscle groups or movement patterns. There\u2019s no single &#8220;best&#8221; split &#8211; the most successful one is the one that is aligned with your goals, recovery capacity, and schedule.<\/span><\/p>\n<p><b>1. Full-Body Split<\/b><\/p>\n<p><span style=\"font-weight: 400;\">A full-body split involves training all major muscle groups in a single session. This is the most recommended split for beginners.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Structure:<\/b><span style=\"font-weight: 400;\"> 2-3 non-consecutive days per week (e.g. Monday, Wednesday, Friday).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Why it works for beginners:<\/b><span style=\"font-weight: 400;\"> It increases training frequency for each muscle group (2-3 times per week), which is optimal for learning movement patterns and driving initial strength gains (neural adaptations). The lower volume per session also allows for better recovery.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>When to use it:<\/b><span style=\"font-weight: 400;\"> Ideal for your first 6-12 months of training or if you can only commit to 2-3 gym sessions per week.<\/span><\/li>\n<\/ul>\n<p><b>2. Upper\/Lower Split<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This split divides your training into upper-body days and lower-body days.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Structure:<\/b><span style=\"font-weight: 400;\"> Typically 4 days per week (e.g. Monday: upper, Tuesday: lower, Thursday: upper, Friday: lower).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Why it works:<\/b><span style=\"font-weight: 400;\"> It allows for more volume and focus on each muscle group per session compared to a full-body routine. This can be beneficial for muscle growth (hypertrophy) once you&#8217;ve moved past the beginner phase.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>When to use it:<\/b><span style=\"font-weight: 400;\"> An excellent choice for intermediate lifters or anyone who is training 4 days a week who wants to increase their training volume.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Types_Of_Gym_Workouts_For_Total_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80082\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>3. Push\/Pull\/Legs (PPL) Split<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This popular split organizes workouts by movement pattern.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push Day:<\/b><span style=\"font-weight: 400;\"> Exercises that involve pushing movements (e.g. bench press, shoulder press, triceps pushdowns). Targets the chest, shoulders, and triceps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pull Day:<\/b><span style=\"font-weight: 400;\"> Exercises that involve pulling movements (e.g. pull-ups, rows, bicep curls). Targets the back and biceps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Legs Day:<\/b><span style=\"font-weight: 400;\"> Exercises for the lower body (e.g. squats, deadlifts, lunges).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Structure:<\/b><span style=\"font-weight: 400;\"> Can be done 3 days a week (P\/P\/L, then rest) or 6 days a week (P\/P\/L\/P\/P\/L).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Why it works:<\/b><span style=\"font-weight: 400;\"> It allows for high volume and intensity for each muscle group while ensuring minimal overlap, which aids recovery. For example, your chest and shoulders are fresh for a push day after a leg day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>When to use it:<\/b><span style=\"font-weight: 400;\"> Best for intermediate to advanced lifters with good recovery capacity, particularly those who train 5-6 days a week.<\/span><\/li>\n<\/ul>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Types_Of_Gym_Workouts_For_Total_Beginners\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Beginner_Full-Body_Workout_Program\"><\/span><b>Beginner Full-Body Workout Program<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This program is designed for beginners and should be performed three times a week on non-consecutive days.<\/span><\/p>\n<p><b>Program Notes:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Frequency:<\/b><span style=\"font-weight: 400;\"> 3 times per week (e.g. Monday, Wednesday, Friday).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reps:<\/b><span style=\"font-weight: 400;\"> The number of times you perform an exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sets:<\/b><span style=\"font-weight: 400;\"> A group of repetitions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest:<\/b><span style=\"font-weight: 400;\"> Rest 60-90 seconds between sets.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intensity:<\/b><span style=\"font-weight: 400;\"> Choose a weight that allows you to complete the target rep range while feeling challenged on the last 1-2 reps. This is often referred to as a rate of perceived exertion (RPE) of 8-9 out of 10.<\/span><\/li>\n<\/ul>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<\/div>\n<div><\/div>\n<div>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_Instructions\"><\/span><b>Exercise Instructions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Goblet Squat<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet slightly wider than shoulder-width apart, with your toes pointed slightly out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold one dumbbell vertically against your chest with both hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your chest up and your back straight, push your hips back and bend your knees as if you&#8217;re sitting in a chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself until your thighs are parallel to the floor, or as low as you can comfortably go.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your heels to return to the starting position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Types_Of_Gym_Workouts_For_Total_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80087\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Push-Ups<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a high plank position with your hands directly under your shoulders and your body in a straight line from your head to your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body until your chest is a few inches from the floor, keeping your elbows at a 45-degree angle to your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position. If this is too difficult, perform the exercise with your knees on the floor.<\/span><\/li>\n<\/ol>\n<p><b>Dumbbell Row<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your left knee and left hand on a flat bench. Your back should be flat and parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in your right hand with your arm extended toward the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the dumbbell up toward your chest, squeezing your back muscles. Keep your elbow close to your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the dumbbell with control. Complete all reps on one side before switching to the other side.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Types_Of_Gym_Workouts_For_Total_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80085\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Dumbbell Overhead Press<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on a bench with back support or stand with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand at shoulder height, with your palms facing forward and your elbows bent at a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the dumbbells straight overhead until your arms are fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the dumbbells back to the starting position with control.<\/span><\/li>\n<\/ol>\n<p><b>Plank<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie face down and place your forearms on the floor, with your elbows directly under your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hips off the floor so your body forms a straight line from your head to your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and glutes to prevent your hips from sagging. Hold the position for the prescribed time.<\/span><\/li>\n<\/ol>\n<p><b>Romanian Deadlift (RDL) with Dumbbells<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs, with your palms facing your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight and a slight bend in your knees, push your hips back and lower the dumbbells toward the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the weights until you feel a stretch in your hamstrings, typically just below the knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes and push your hips forward to return to the starting position.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">For those who are looking to build a routine that is specifically designed for their needs, explore our guide to <\/span><a href=\"https:\/\/betterme.world\/articles\/womens-gym-workouts-for-beginners\/\"><b>women&#8217;s gym workouts for beginners<\/b><\/a><span style=\"font-weight: 400;\"> and our <\/span><a href=\"https:\/\/betterme.world\/articles\/gym-workout-plan-for-beginners-female\/\"><b>gym workout plan for beginners female<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Types_Of_Gym_Workouts_For_Total_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80070\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Which_split_is_best_for_beginners\"><\/span><strong>Which split is best for beginners?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The full-body split is best for beginners. Training all major muscle groups 2-3 times per week maximizes learning and stimulates growth without causing excessive soreness. This frequency is ideal for developing foundational strength and mastering exercise technique (<\/span><a href=\"https:\/\/www.nsca.com\/contentassets\/8323553f698a466a98220b21d9eb9a65\/foundationsoffitnessprogramming_201508.pdf?srsltid=AfmBOor-e_7_zBJpBeUreFi_Hq8A_39RV0zahhdpBtNui4XNylbgUBL6\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_workout_split_burns_the_most_fat\"><\/span><strong>What workout split burns the most fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No single workout split inherently burns more fat than another. Fat loss is primarily determined by a consistent calorie deficit, which is achieved through a combination of diet and exercise (<\/span><a href=\"https:\/\/karger.com\/anm\/article-abstract\/51\/5\/428\/40654\/Fat-Loss-Depends-on-Energy-Deficit-Only\"><span style=\"font-weight: 400;\">33<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, a split that combines strength training and HIIT (such as an upper\/lower split with 2 HIIT days) can be highly effective, as it builds calorie-burning muscle while maximizing calorie expenditure during and after workouts (<\/span><a href=\"https:\/\/www.mdpi.com\/2227-9032\/11\/17\/2443\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_gain_muscle_with_full-body_workouts\"><\/span><strong>Can you gain muscle with full-body workouts?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Absolutely. You can gain a significant amount of muscle with full-body workouts, particularly as a beginner. By stimulating muscles multiple times per week, you provide a frequent signal for growth (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/5811\/5-benefits-of-compound-exercises\/?srsltid=AfmBOoqainIpOxCKH6tMNNys3-a0UuXi3dpY4CWmeZP7Cn50mNilbWte\"><span style=\"font-weight: 400;\">33<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you become more advanced, you may need the higher volume of a split routine to continue making progress (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2025.1598149\/full\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">), but full-body workouts remain an effective tool for muscle maintenance and strength.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_much_water_should_I_drink_during_workouts\"><\/span><strong>How much water should I drink during workouts?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Hydration needs vary, but a general guideline is to drink 7 to 10 ounces (approximately 200-300 ml) of water every 10 to 20 minutes during exercise (<\/span><a href=\"https:\/\/www.nata.org\/sites\/default\/files\/2025-08\/FluidReplacementsForAthletes.pdf\"><span style=\"font-weight: 400;\">34<\/span><\/a><span style=\"font-weight: 400;\">). Listen to your body &#8211; thirst is a clear indicator that you need to drink. For intense workouts lasting over an hour, consider a sports drink to replenish electrolytes.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Types_Of_Gym_Workouts_For_Total_Beginners\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Navigating the world of fitness starts with understanding the fundamentals. By selecting workouts that are aligned with your goals and learning the principles of effective programming, you set yourself up for a successful and rewarding journey. Remember that consistency is more important than intensity, particularly when you&#8217;re starting. Choose activities you enjoy, listen to your body, and celebrate your progress along the way. You have the tools to build a stronger, healthier you &#8211; one workout at a time.<\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Starting a fitness journey can feel challenging to a total beginner who\u2019s never had any experience with structured fitness programs. With so many different types of workouts for the body, it&#8217;s easy to feel overwhelmed. However, understanding the fundamental workout categories is the first step toward building an effective and sustainable routine. A well-structured plan [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":83962,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[45],"class_list":["post-83961","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Types of Gym Workouts for Total Beginners and When to Use Them - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 TYPES OF GYM WORKOUTS FOR TOTAL BEGINNERS \u27a4 explained. 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This guide covers 7 workouts, strength vs. cardio, workout splits, and a beginner program to start your journey.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/types-of-gym-workouts-for-total-beginners\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-889-types-of-gym-workouts-for-total-beginners-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"17 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/types-of-gym-workouts-for-total-beginners\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/types-of-gym-workouts-for-total-beginners\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"7 Types of Gym Workouts for Total Beginners and When to Use Them\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/types-of-gym-workouts-for-total-beginners\/\"},\"wordCount\":3282,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/types-of-gym-workouts-for-total-beginners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-889-types-of-gym-workouts-for-total-beginners.png\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Starting a fitness journey can feel challenging to a total beginner who\u2019s never had any experience with structured fitness programs. 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With so many different types of workouts for the body, it's easy to feel overwhelmed.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, understanding the fundamental workout categories is the first step toward building an effective and sustainable routine. A well-structured plan accelerates your progress and minimizes your risk of injury, ensuring you lay a strong foundation for long-term health.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This guide simplifies the process. We'll explore the main types of gym workouts for total beginners, clarify the science behind them, and provide actionable programs to get you started.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are the Main Types of Gym Workouts for Total Beginners?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">When you first step into a gym, you'll see a wide array of activities. 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