Gym routine questions...for a beginner

cocates

I've recently started working out at a gym. I haven't set foot inside a gym for 15+ years, so my memory is a little rusty.

I'm looking for any articles/guidance or what worked for you for the following:
- frequency (3-4 times/week, etc.)
- length (total time you spend working out)
- type (warm-up/cardio, weights, combinations, cool down)
- target areas (upper body and lower body alternating days, core everyday or some variance)

I know things have changed a lot since I was last in a gym. All those years ago, I spent about 1 hour in the gym 4 times/week. I alternated upper and lower body workouts and did core workouts every gym visit. My routine typically went: stretching, warm-up (15-30 mins cardio), weights, stretch.

Thanks for your input.

Shawshankcan

You're not far off with what you remember.

Couple points - your cardio warmup doesn't need to be 30 minutes.

And just make sure you hit each part of the body at least once a week and you'll be fine.

Cherimoose

It's sort of like asking what to get at the supermarket - the possibilities are endless. It depends on people's goals, and preferences. But a typical routine that tends to work is full-body strength training every 2-3 days, and cardio of your choice on non-strength days, plus a day or 2 of rest. For strength, it's best to follow a good, pro-designed program, like NROL, Stronglifts, a personal trainer's plan, etc. Before strength, try 5 minutes on the elliptical or rowing machine to loosen up all the joints. Static stretching usually should be done after exercise, unless it's required for good form.

cocates

Thanks for the tips, esp the elliptical / rowing advice.