Beginner Gym Routine for Weight Loss and Muscle Gain

5 days, 8 hours ago Beginner Training Plans
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MidwestMike Guest
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Apr 27, 2026 10:56

I need a beginner gym routine for weight loss and muscle gain that actually makes sense. I have a lot of body fat to lose but I also want to build some muscle underneath so I do not just end up looking deflated.

I have started eating more protein and cutting out the sodas, which is a big step for me here in Ohio. Now I just need to figure out the exercise part. Should I be doing high reps or low reps?

I have heard people talk about body recomposition but it sounds like something only pros can do. Can a regular guy actually lose fat and gain muscle at the same time?

I am planning to go to the gym four days a week. If anyone has a specific split or a list of exercises that helped them drop the weight while getting stronger, please share it below.

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