Complete Beginner Workout Plan for Gym Newcomers in Kolkata

Starting your fitness journey at the **best gym in Kolkata** can be exciting yet overwhelming — especially if you're unsure where to begin. At **AJS FITNESS**, Kolkata’s most trusted and result-driven gym, we’ve crafted a complete beginner workout plan tailored for first-timers in both **Newtown and across Kolkata**. Here’s everything you need to know to train smart and build a consistent habit from Day 1. --- ### 🏋️‍♂️ Beginner Gym Plan Overview - **Frequency:** 3 Days/Week (Full Body) - **Duration:** 45–60 minutes - **Goal:** Learn form, build strength, improve confidence --- ### 📅 Weekly Structure **Day 1 – Strength + Core** - Squats (Bodyweight or Light Dumbbells): 3 sets x 10 reps - Push-Ups (Knees or Full): 3 sets x 8–12 reps - Lat Pulldown or Assisted Pull-Ups: 3 sets x 10 reps - Plank: 3 rounds of 30 sec hold **Day 2 – Cardio + Mobility** - 20-min brisk walk or treadmill jog - Dynamic stretching: leg swings, arm circles - Bodyweight circuits: 3 rounds (Jumping jacks, lunges, sit-ups) **Day 3 – Resistance Training** - Dumbbell Bench Press: 3 sets x 8 reps - Seated Row Machine: 3 sets x 10 reps - Dumbbell Lunges: 3 sets x 12 reps - Russian Twists: 3 sets x 20 reps (10 per side) --- ### ✅ Tips for Beginners at AJS FITNESS – The Best Gym in Newtown - Focus on proper form before adding weight. - Rest 48 hours between strength training sessions. - Ask our certified trainers for assistance anytime. - Track your progress in the **AJS FITNESS mobile app**. - Stay hydrated and fuel your body with nutritious meals. --- ### 👏 Final Thoughts Every expert was once a beginner. Consistency beats intensity when you're starting out. Our community at AJS FITNESS – the **best gym in Kolkata and Newtown** – is here to guide and support you on your transformation journey. Train smart. Stay committed. Become unstoppable.