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Optimize your training routines with a table in the gym

If you’re looking for an effective way to improve your fitness and achieve your training goals, look no further than gym training charts.

These custom boards are designed to help you maximize your training efforts, whether you’re a beginner or a seasoned athlete. With a suitable training table, you will be able to follow a specific training plan and generate real results in record time.

Read on to find out how gym training charts can help you overcome your limitations, improve your performance and achieve your fitness goals.

Exercises for a training table in the gym

Exercises for a training table in the gym

Warm up

Before starting any exercise, it is essential to perform a good warm-up routine. This routine should include cardiovascular exercises, such as walking on a treadmill or stationary bike, for 10-15 minutes, to increase body temperature and prepare the muscles for training.

strength exercises

Strength exercises are those that involve muscle contraction through resistance, either with free weights or machines. For a gym training table, it is important to include exercises such as squats, bench presses, barbell rows, deadlifts, among others. These exercises allow you to work several muscle groups at the same time and are ideal for both increasing strength and gaining muscle mass.

resistance exercises

Resistance exercises are those that allow you to work on lung and cardiovascular capacity, such as running on a treadmill or doing a stationary bike, and should be included in all training tables in the gym. These exercises allow you to improve endurance, increase calorie burning and improve overall health.

stretching exercises

Stretching exercises are essential to avoid injuries and should be done at the end of each workout. These exercises allow you to relax your muscles and improve flexibility, which makes it easier for your joints to move. Stretching should be done gently and progressively, holding the position for at least 15 seconds.

Workout routine for beginners in the gym

Workout routine for beginners in the gym

If you are new to the world of the gym, it is important to start with a proper training routine. A good routine should include full-body exercises and should be scalable to prevent injury and increase the intensity level as you build strength and stamina.

Exercises to include in the training routine

First of all, it is important to start with a warm-up to avoid injuries. This may include walking on the treadmill or light stretching. From there, you can include exercises like squats, deadlifts, push-ups, and rows. It is important to vary the intensity and repetitions of these exercises as strength and endurance develop to avoid plateauing.

Tips for following a training routine

Once you have an established training routine, it’s important to follow it consistently to see results. Set realistic goals and track your progress. It’s also important to get adequate rest between workouts and allow your muscles to recover to avoid injury. Always talk to a trainer or health professional if you have any questions or concerns about your training routine.

Training table to gain muscle mass in the gym

Training table to gain muscle mass in the gym

If you want to gain muscle mass in the gym, it is important that you design an effective training table that will help you achieve your goals. Here are some tips for creating an effective training schedule to gain muscle mass:

Includes compound exercises

Compound exercises are those that work several muscle groups at the same time, which will allow you to gain muscle mass more efficiently. Some examples of compound exercises are the squat, bench press, and deadlift.

Use weights that challenge you

It is important that you use weights that challenge you to stimulate muscle growth. If you use weights that are too light, you won’t be stimulating the muscle enough for it to grow.

train hard

To gain muscle mass, it is important that you train with intensity. This means that you must work to muscular failure and use intensity techniques such as forced repetitions and rest-pause.

Get plenty of rest between sets and workouts

Rest is essential to allow your muscles to recover and grow. Rest 1-2 minutes between sets, and make sure you rest at least 48 hours between workouts on the same muscle area.

Progressively increase the training load

To continue to stimulate muscle growth, it is important that you progressively increase the training load. This means that you should increase the weight you lift or the number of repetitions you do as your muscular strength and endurance increase.

How to design an effective training table in the gym

design a effective training chart is key to achieving your goals in the gym. To do this, it is necessary to take into account various factors such as your personal goals, your level of experience, your physical limitations and your preferences. Here are some tips to help you design an effective training schedule in the gym:

Define your goals

The first thing to do when designing your training table is define your personal goals. Do you want to gain muscle mass? Lose weight? To tone your body? Depending on your goals, you will need to focus on specific exercises and methods. Being clear about what you want to achieve will help you design a more effective training plan.

Consider your level of experience

It is important that you take into account your Level of Experience when designing your training table. If you are a beginner, it is recommended that you focus on basic exercises and take your time to learn the proper techniques. If you already have experience in the gym, you can incorporate more advanced and varied exercises into your training table.

Create a balanced training plan

For your training table to be effective, it is necessary that you include exercises that work all parts of your body. Don’t just focus on exercises for a specific area. Be sure to include strength, cardio, and stretching exercises in your training plan. In this way, you will improve your overall health and get faster results.

Workout chart to lose weight in the gym

Workout chart to lose weight in the gym

Losing weight is one of the main objectives of those who go to the gym, and an adequate training table can be of great help to achieve it. Here are some tips for designing an effective weight loss workout chart:


Cardio is essential to burn calories and fat. It is recommended to do at least 30 minutes of cardiovascular exercises a day, such as walking, running, swimming or using the exercise bike. It is important to alternate between different machines and exercises in order not to get bored and to stay motivated.


Weights are important for toning muscles and speeding up metabolism. Strength training with light weights and high repetitions is recommended to avoid gaining too much muscle mass and to keep the focus on weight loss.

high intensity intervals

High intensity intervals are an effective way to burn calories and fat in a short time. You can alternate between cardiovascular exercises and strength exercises with light weights in intervals of 30 seconds to 1 minute, repeating several times.

By following a table of training to lose weight, it is important to eat a proper diet and stay hydrated. In addition, it is recommended to consult a professional to design a personalized table and avoid injuries or overexertion.

Tips to follow a training table in the gym

Tips to follow a training table in the gym

Once you have a training plan designed and personalized for your goals, it is important to follow certain tips to optimize your training and avoid injuries:

Maintain good posture

Good posture is essential for effective training and to avoid injury. Make sure to keep your back straight and your shoulders down and back at all times. Don’t arch your back and avoid slouching when lifting weights.

control your breath

Breathing is a fundamental aspect of strength training. Make sure you inhale when you lower the weight and exhale when you lift it. Also, maintain a steady and controlled breath throughout the exercise.

Perform each exercise with the correct technique

Correct technique is essential to perform each exercise effectively and safely. Make sure you know the correct technique for each exercise and, if necessary, seek the help of a personal trainer.

get enough rest

Rest is essential to obtain results. Make sure you get plenty of rest between sets and exercises and have at least one rest day a week to allow your body to recover.

Don’t skip the warm up

Warming up is essential to prepare your body for training and avoid injury. Perform a proper warm-up of approximately 10 minutes before starting your training schedule.

By following these tips, you will be able to maximize the results of your training schedule and maintain a safe and effective workout.

Training plank to tone the body in the gym

Training plank to tone the body in the gym

Muscle toning is a common goal among gym-goers looking for a well-defined and toned figure. A proper training schedule that includes strength and resistance exercises can help achieve this goal.

Strength exercises to tone the body in the gym

Strength exercises are important for toning the body. Increased muscle strength can help build muscle and burn fat. Some great exercises for toning your body include the squat, bench press, barbell row, dumbbell biceps curl, and dumbbell overhead press.

Resistance exercises to tone the body in the gym

Resistance exercises are important for achieving a toned figure. Exercises that involve your own body weight can be very effective in increasing muscular endurance and burning fat. Some examples of resistance exercises are push-ups, sit-ups, lunges, and jumping jacks.

A proper combination of strength and resistance exercises in a training table can be very effective for toning the body in the gym. It’s important to make sure you vary the intensity level and number of repetitions to avoid plateauing and continue to see results.