A BASIC WORKOUT FOR YOUR GYM INTRODUCTION. THERE IS A SYSTEM TO FOLLOW!

When Wayne first went to the gym, he was lost. He wandered from machine to machine, guessing how to use each one. After a few bicep curls, he left still clueless. I gave Wayne an expert workout plan to follow that provided clarity. He now knew the precise exercises, sets, reps, and proper form - no more confusion.   

"A main benefit of this full-body workout is that it trains nearly all major muscle groups efficiently," I explain. The workout entails doing straight sets - one set then rest, another set, rest again, repeat for three total sets per exercise before moving to the next.

1. Goblet Squat 

Stand with feet hip-width apart, toes slightly out. Hold a dumbbell/kettlebell at your chest with both hands. Keeping your chest up, push hips back and lower down as if sitting. Descend as far as possible while keeping chest lifted. Drive through heels to return up.

2. Dumbbell Bench Press

Lie on a flat bench holding dumbbells fully extended over shoulders, palms facing forward. Keeping upper arms at 45 degrees, lower weights to your chest then press back up.  

3. Alternating Dumbbell Lunge 

Stand holding dumbbells at your sides. Step forward with right leg and lower hips until both knees are bent 90 degrees. Drive through right foot to return up. Alternate which leg steps forward each rep.

4. Plank

Hold a plank with weight on toes and forearms, keeping body straight from head to heels. Hold for 30-60 seconds without letting hips rise or drop. 

5. Face Pull

Stand facing a cable machine set at eye level. Attach a rope and grip thumbs facing each other. Pull rope back towards either side of your head then control it back out. Can also use resistance bands looped around a pillar.  

6. Lat Pulldown  

Sit at a lat pulldown machine and place legs under pads. Grip wide bar overhead. Pull bar to chest, driving elbows down and squeezing shoulder blades together. Slowly release bar overhead and repeat. 

Three major strength training benefits:

1. Builds strength and muscle to counteract age-related losses, maintaining physical health.  

2. Increases bone density reducing osteoporosis risk and likelihood of fractures.

3. Boosts metabolic health, improving blood sugar regulation. Greater muscle mass also elevates resting calorie burn to aid weight management.