How to start muscle training for beginners | How to create an effective workout menu for home and gym use

Basic knowledge you need to know before starting strength training

Before you dive into training blindly, learning some basic knowledge will help reduce the risk of injury and make your results more effective.

The first step to continuing is to understand the benefits that strength training brings to the body, common mistakes beginners make and things to be careful about, and how muscles grow.

It is recommended that you familiarize yourself with this information before starting your training.

Three great benefits of strength training

By continuing to do strength training, you will see many positive changes in your body.
First, your basal metabolic rate will improve and your energy consumption in daily life will increase, making it harder for you to gain weight and easier to lose it.
Another major benefit is that building muscle tightens your body lines and changes your overall appearance.
The results of your training will boost your confidence, help relieve stress, and contribute to maintaining a healthy mind and body.
These effects will motivate you to continue training and you will be able to feel your body improving even more.

Common training mistakes made by beginners

One of the mistakes beginners often make is training with incorrect form.
Improper form not only fails to target the areas you are trying to work, but can also cause back, wrist, and neck pain.
Another example of failure is cramming too much training into your training in an impatient desire to see results quickly.

This prevents muscles from recovering quickly, leading to excessive muscle pain and fatigue, making it difficult to continue training.
In particular, continuing to train despite pain increases the risk of injury, so caution is advised.

Understand the mechanism of "supercompensation" that causes muscle growth

Muscle fibers are slightly damaged during training, and then repaired with rest and nutrition, becoming thicker and stronger than before.
This phenomenon is called "supercompensation."
Super recovery typically takes 48 to 72 hours, and getting adequate rest during this period is essential for muscle growth.

Basic principles of training to maximize muscle training results

To get the most out of your strength training, you need to understand a few basic principles.
Setting appropriate goals and creating a training plan based on those goals is the key to staying consistent.

Rather than just doing it blindly, the quality of your training can be greatly improved by paying attention to warming up, cooling down, the order in which you train the parts of your body, and the appropriate frequency.
While adhering to these principles, try to find your own style that will allow you to continue without straining yourself.

Warming up is essential to prevent injuries

Always warm up before training.
Warming up helps to increase blood circulation, warm the muscles and joints, and improve the range of motion.
This significantly reduces the risk of injury during training.

It is effective to raise your heart rate a little with aerobic exercise such as light jogging or stepping in place, and then incorporate dynamic stretching such as rotating your arms and moving your hips.
If you start high-intensity training without warming up your muscles, it can lead to injury.
Warming up is also an important step in preparing for training with proper form.

Strength training is most effective when it starts with training large muscles

When doing strength training, you can increase your efficiency by paying attention to the order in which you train each part of your body.
The basic theory is to start by training the large muscles in the center of the body, such as the legs (quadriceps), chest (pectoralis major), and back (latissimus dorsi).

Exercises that work large muscles consume a lot of energy and stimulate the secretion of growth hormone, which has a positive effect on muscle development throughout the body.
On the other hand, if you train small muscles such as your arms and shoulders first, those areas may become fatigued and you may not be able to exert enough strength in the later training of larger muscles.
Therefore, on days when you train your whole body, try to work from larger to smaller body parts.

Start by training 2-3 times a week

For beginners, training two to three times a week is a good starting point.
Muscles grow with rest and nutrition after training, so it's important to allow enough time for recovery.
Generally speaking, it's best to leave 48-72 hours, or 2-3 days, between training the same body part.
For example, do a full-body workout on Monday, then do another on Wednesday or Thursday.

If you want to train every day, you can use the "split method," which involves training different parts of your body on different days, but we recommend starting by getting your body used to it with full-body training 2-3 times a week.

The importance of cooling down to speed up recovery from fatigue

At the end of your workout, you can cool down to speed up your recovery.
Cooling down helps to gradually return your heart rate and body temperature, which have increased during training, to normal levels and promotes the expulsion of fatigue-causing substances that have accumulated in your muscles.

After regulating your breathing through light aerobic exercise such as walking, it is common to perform static stretches, focusing on the muscles used in training.
This will increase muscle flexibility and help reduce muscle pain.
In addition to the intervals between sets during training, set aside 5 to 10 minutes to finish off your entire workout.

[At Home] Easy muscle training menu that you can start without any equipment

There are plenty of workouts you can do at home without any equipment, so you don't have to go to the gym.
Because it uses your own body weight, the load is light and it is easy for beginners to start safely.

Here we will introduce some basic exercises that will help you train your whole body in a balanced way.
By paying attention to the correct form for each exercise and being careful with the steps, you can get effective training at home.
Start with some easy exercises and get into the habit of strength training.

Squats strengthen the entire lower body

Squats are an exercise that can efficiently train the entire lower body, focusing on the front (quadriceps), back (hamstrings) of the thighs, and buttocks (gluteus maximus), all the way up to the calves.
Also known as the "king of exercises," it is extremely effective in improving your basal metabolic rate because it trains the leg muscles, which are particularly large among the muscles in the entire body.

One correct way to do this is to stand with your feet shoulder-width apart, keep your back straight, and slowly lower your hips as if you were sitting in a chair.
Ideally, you should lower your thighs until they are parallel to the floor.

Push-ups to build a thicker chest

Push-ups are a typical upper body exercise that focuses on the pectoral muscles, but also trains the backs of the arms (triceps) and shoulders (deltoids).
It is effective not only for men who want to build a thicker chest, but also for women who want to increase their bust size.
The basic form is to place your hands slightly wider than shoulder width apart and keep your body in a straight line from head to heels.

From this position, bend your elbows and slowly lower your chest toward the floor, then return to starting position.
If push-ups are difficult, doing them on your knees will reduce the strain and make it easier for beginners to learn the correct form.

"Back Extension" for a beautiful back

Back extensions are a type of exercise that primarily strengthens the erector spinae muscles in the back, and are effective in maintaining good posture and preventing back pain.
Stimulating the muscles in your back, which are often overlooked in everyday life, can also help improve your posture.

To do this, first lie face down on the floor and place your hands behind your head or next to your ears.
From there, exhale slowly and use your spine to lift your torso, pause for a moment, then return to the starting position.
At this time, arching your lower back too much can cause pain, so it is important to be conscious of contracting your back muscles within a reasonable range.

Plank to tighten your stomach

Planks are a type of exercise that not only strengthens the abdominal muscles such as the rectus abdominis and obliques, but also the entire core, including the inner muscles.
Lie face down and support your body with your elbows and toes, keeping your body in a straight line from head to heels.
At this time, the key is to tighten your stomach and maintain your posture so that your buttocks do not rise or your lower back does not arch.

Start by holding the position for 30 seconds, then gradually increase the time as you get used to it.
Although it is a static movement, it stimulates the muscles throughout the body, especially the abdominal muscles, helping to create a toned stomach.

Also, if you are a beginner at exercise and are worried about whether you can keep it up, we recommend taking advantage of online fitness services.
Not only can you learn muscle training methods while watching videos, but there are also services that allow you to move your body to music, and watch lessons on yoga, Pilates, and more, so you can continue exercising in a fun way.

[Gym Edition] Effective training menus for different purposes

Gyms are equipped with a wide variety of machines and free weights, allowing you to train your body more efficiently and with a higher load than you would at home.
However, rather than just using equipment haphazardly, it is important to create a menu that suits your goals.

Here we will introduce recommended combinations of training exercises for three purposes: dieting, muscle hypertrophy, and maintaining health.
If you're unsure about how to create a menu, it's a good idea to consult the trainers at the gym and get their advice.

Menu examples for those aiming to lose weight

If your goal is to lose weight or lose weight, it is effective to combine strength training to increase your basal metabolic rate and then aerobic exercise to burn fat.
First, we will perform muscle training that targets large muscles, such as squats, leg presses, chest presses, and lat pulldowns, in a balanced manner for the whole body.
This keeps your energy expenditure high even after your workout.

After your strength training, do 20 to 30 minutes of aerobic exercise using a treadmill or stationary bike.
By following this training pattern, you can lose weight efficiently and achieve a toned body.
The key to aerobic exercise such as running is to continue at an intensity that feels comfortable.

Menu example for those aiming for muscle hypertrophy and bulk-up

When training for muscle hypertrophy, it is important to apply the appropriate load to your muscles. Generally, a load that reaches your muscle limit (RM) for 6 to 12 repetitions per set is recommended.

The so-called BIG 3 free weight exercises, such as bench press, squat, and deadlift, which use multiple joints and muscles simultaneously, are thought to be particularly effective for muscle hypertrophy. When performing these exercises, the standard is to do around three sets, with a one to five minute interval between sets. However, depending on the purpose and intensity of your training, you can also adjust the interval or push yourself to two sets. The key to effective bulking is not just the number of repetitions, but always being mindful of whether you're using the correct form and applying sufficient stress to the target muscles.

Menu example for those aiming to improve physical strength and maintain health

If your goal is to improve your physical strength or maintain your health, you don't need to put in too much strain.
The key to continuing is to train all the muscles in a balanced manner and within a reasonable range.
Regardless of gender, it is recommended that you start by focusing on basic machines such as the chest press, lat pulldown, and leg press, doing 2-3 sets of each exercise with a moderate load that allows you to perform about 15 repetitions.

This allows you to maintain and improve the muscle strength needed for daily life and improve your body's functionality.
Make it a priority to create a menu that you can enjoy and continue safely.

5 basic muscle training machines that beginners should learn first

There are various training machines available at the gym, but for beginners, it is recommended that you start by learning how to use basic machines that can safely train your major muscles.
Because machines have a set trajectory of movement, it is easier to maintain stable form compared to free weights, and they have the advantage of being able to concentrate the load on the targeted muscles.

Here we will introduce five representative machines that can be used to train each of the major parts of the body: chest, back, legs, shoulders, and abdomen.

[Chest] Chest press

The chest press is a machine that primarily works the pectoral muscles, but also the deltoids and triceps at the same time.
It's a great first step for beginners to build chest strength, as it performs a movement similar to a free weight bench press but in a safer way.

When using, adjust the seat height so that the grips are at chest height.
Exhale as you slowly push the bar out, then inhale as you return it to the starting position.
The key is to focus on contracting your chest muscles without shrugging your shoulders.

[Back] Lat pulldown

The lat pulldown is a machine that effectively trains the latissimus dorsi muscles, which are the central muscles of the back.
It helps create a toned, inverted triangle shape and a firm back line.
A major benefit of this exercise is that even beginners who can't do pull-ups can adjust the weight to train their back at their own level.

Grasp the bar slightly wider than shoulder width and sit with your chest out.
As you exhale, pull the bar down to your collarbones, focusing on squeezing your shoulder blades together, then inhale and slowly return it to the starting position.
It's important to get the feel of using your back muscles rather than pulling with your arms.

[Legs] Leg press

The leg press is a machine that comprehensively trains the muscles of the entire leg, including the quadriceps (front of the thighs), hamstrings (back of the thighs), and glutes (buttocks).
Compared to squats, it puts less strain on the lower back and does not require stabilizing the core, so even beginners can easily handle heavy weights and focus on training the leg muscles.

Sit deep in the seat and place your feet on the plates.
Exhale as you straighten your knees and press against the plate, then inhale as you slowly return to the starting position.
When doing this, be careful not to fully extend your knees to reduce the strain on your joints.

[Shoulders] Shoulder press

The shoulder press is a machine that focuses on training the deltoid muscles in the shoulders.
By strengthening your deltoids, you can make your shoulders appear wider and create a rounded, three-dimensional shoulder line.

Sit in the seat with your back straight and hold the grips at shoulder height.
As you exhale, push your grip up towards the top of your head, and as you inhale, slowly lower it down to the sides of your ears.
The key to increasing effectiveness is to be careful not to shrug your shoulders while performing the exercise and to be conscious of controlling the weight using the power of your deltoid muscles.

[Stomach] Abdominal crunch

The abdominal crunch is a machine that focuses on training the rectus abdominis, especially the upper abdominal muscles.
It is easier to adjust the load than with floor crunches and it is easier to keep tension on the stomach at all times, so it is recommended for beginners who want to train their abdominal muscles efficiently.

Sit on the seat and place your arms and chest on the pad.
While exhaling forcefully, bend your body as if you are looking down at your belly button, and when you feel your abdominal muscles fully contract, inhale and slowly return to the original position.
It is important to perform the movement using only the strength of your abdominal muscles, without using any momentum.

Three points to further enhance the effectiveness of muscle training

If you feel like you're working hard at training but not seeing results, there may be some lifestyle habits outside of training that you should reconsider.
Muscles do not grow through training alone; they only develop efficiently when the elements of "diet" and "sleep" are also present.

In addition, "motivation management" is essential to continue training.
Here are three recommended tips to further enhance the effectiveness of your muscle training.

Protein-rich meals provide muscle building materials

Muscles are primarily made up of protein, so after strength training it's important to consume plenty of protein, which is the building blocks for muscle repair and growth.
When it comes to getting it through food, foods that are high in protein and low in fat include chicken breast, chicken fillet, fish, eggs, soy products, and dairy products.
The recommended daily protein intake varies depending on the intensity and purpose of your training. For intense strength training, the recommended amount is 1.6g to 1.7g per kg of body weight. Some sources also suggest that 2.8g per kg of body weight is effective for maximizing muscle hypertrophy.

In addition, energy is required to synthesize muscle, so be sure to ensure that your total calorie intake does not fall below the calories you burn, and make sure to consume a balanced amount of carbohydrates and lipids.
Proper nutrition helps maximize the effectiveness of your training.

Getting enough sleep promotes muscle growth

Muscle repair and growth occurs primarily during sleep.
This is because the highest levels of growth hormone, which promotes muscle synthesis and repairs body tissue, are secreted during sleep.
Lack of sleep can hinder the secretion of growth hormone, leading to delayed muscle recovery and reduced training performance.

Ideally, it is recommended to get at least seven hours of quality sleep.
Additionally, taking essential amino acids (EAA) and slow-digesting proteins before bed can help keep blood amino acid levels high while you sleep, preventing muscle breakdown.

Keep track of your training and stay motivated

Maintaining motivation is essential to continuing your training.
One effective way to do this is to keep a training log.
By recording the exercises you performed, the weight, number of repetitions, number of sets, etc. in a notebook or on a smartphone app, you can objectively see your progress and feel a sense of accomplishment.

The accumulation of small successes, such as lifting a heavier weight or doing more repetitions than last time, will lead to motivation for the next training session.
Also, if you're unsure of your form, watching training videos is a good way to go.
Looking back at your records and seeing your steady progress is a great source of motivation.

Frequently asked questions from beginners to weight training

When you start weight training, various questions arise, such as training methods, diet, and the use of supplements.
Especially for beginners, it is often difficult to determine what is right and what is wrong.

Here we will pick out some of the most frequently asked questions from people new to weight training and provide easy-to-understand answers in a Q&A format.
Let's clear up these doubts and train with confidence.

Q. How many minutes is best for each training session?

The recommended training time is generally 45 to 60 minutes, allowing for focused training.
If it's too long, you may lose focus, which can lead to poor quality training or even overtraining.

Of course, even if you only do it for a short time, such as 5 or 10 minutes a day, you can expect to see some results if you continue doing it every day, but if you are aiming to increase muscle mass or significantly improve your physical strength, it is ideal to set aside about an hour, including warming up and cooling down.
Even on busy days when you don't have much time, you can still train effectively if you are creative, such as focusing on the main exercises for about 30 minutes.
Three or four minutes is not enough to train your whole body.

Q. Do I have to drink protein?

Protein isn't something you necessarily have to drink.
However, after strength training, the body particularly needs protein, which is the building block of muscle, and protein is an extremely convenient supplement that can replenish protein more easily and quickly than food.

We recommend using this product if it is difficult to consume the amount of protein you need each day through diet alone, or if you want to replenish your nutrients immediately after training.
Think of it as a supplement to your diet, and make it your top priority to get your nutrients from a balanced diet.

Q. Can women get muscular by doing strength training?

There is little risk that women will become as muscular as men by doing general strength training.
The male hormone testosterone plays a major role in muscle development, but women secrete very little testosterone, about one-tenth to one-twentieth of that in men.

Moderate muscle training actually tightens the body and creates beautiful, well-defined body lines.
Training can also tighten areas such as the upper arms, back, and stomach, which can cause sagging, resulting in a healthy and supple body.

Q. How long will it take to see results?

The time it takes to feel the effects of muscle training will vary depending on the frequency and intensity of your training, your diet, rest, and your individual constitution, but it is generally said that you will start to see changes in your body after about three months.
The first one to two months are mainly internal changes, such as the nervous system developing, allowing you to lift heavier weights, and improving your form.
It will take some time before you see any noticeable changes in appearance.

The surest way to achieve your goals is to continue training steadily with the correct form, without rushing to see results.

My Feelings, Then and Now

To summarize this article, in order for beginners to weight training to achieve results, it is important to understand the basic principles and approach it in a planned manner.
First, be sure to warm up and cool down properly to prevent injury and learn proper form.
You can train at home or at the gym, but it's most effective to train two to three times a week, starting with the larger muscles.

In addition, to maximize the effectiveness of your training, it is essential to eat a diet centered on protein, which is the building block of muscle, and to get enough sleep to promote muscle recovery.
By keeping these points in mind and continuing without rushing, your body will steadily change.