Bodybuilding for Beginners: How to Do It Right! | ATLETICA

Broad shoulders, strong legs, and defined muscles — bodybuilding stands for strength, discipline, and body control. But beginners, in particular, are often overwhelmed : Which exercises actually work? How many sets ? And do you really need expensive equipment ?

The good news: Anyone can start bodybuilding — whether in the gym or at home with the right equipment. In this article, we'll explain how to get started with bodybuilding the right way , what to look out for, and which workouts will produce the greatest results.

With the right strategy and high-quality equipment from Atletica , you lay the foundation for sustainable muscle building – strong, safe and motivating.

What is bodybuilding actually?

Bodybuilding is not just about building muscle – it is about shaping and defining your body through structured strength training and a healthy diet .

The focus is on muscle hypertrophy, i.e. the growth of muscle cells through controlled stress.
The following applies: Progress is achieved through continuous improvement , clean technology and regeneration .

The cornerstones of successful bodybuilding:

1. Progressive loading: Train a little harder or more intensely each week.
2. Clean technique: Perform the movement in a controlled and complete manner .
3. Regeneration: Muscles grow during rest – not during training.
4. Nutrition : Sufficient protein (approx. 1.6 –2.0 g per kg body weight).

How to get started right

1. Define goals

Do you want to build strength, definition or muscle mass?
Your goal determines how you train.

Goal	Repetitions	Weight	sentence break
Power	4–6	Heavy (80–90% Max)	2–3 minutes
muscle building	8–12	Medium (70–80%)	60–90 sec
definition	12–15	Lighter	45–60 sec

 

2. Structure your training plan

For beginners, a full body plan (3x per week) is ideal.
This means that each muscle is activated several times a week without overloading.

Atletica Sample Plan:

• Monday : Full body workout
• Wednesday : Mobility & Core
• Friday : Full body workout

After 6 – 8 weeks you can switch to a split plan (e.g. push/pull/legs).

This is what you need to get started

• Dumbbells or adjustable dumbbell set
• Weight bench or flat bench
• Barbell (optional)
• Gym mat & power bands
• Atletica Power Rack or dumbbell set – ideal for safe home training

The 6 best bodybuilding exercises for beginners

1. Squats

Basis for strength and muscle building in legs and buttocks.
This is how ' s:

• Feet shoulder-width apart, back straight.
• Bend your knees until your thighs are parallel to the floor.
• Push up over heels.
• 3 sets of 10 repetitions.

With Atletica: Use dumbbells or the Atletica barbell for more resistance.

2. Bench press

Classic for chest, triceps and shoulders.
This is how ' s:

• Lie on the weight bench with the barbell over your chest.
• Slowly lower them until they are just above your chest.
• Push upwards explosively.
• 3 sets of 8–10 repetitions.

Variation : With Atletica dumbbells for more stability work .

3. Rowing (Bent Over Rows)

Strengthens back and rear shoulders.
This is how ' s:

• Hold two dumbbells and bend your upper body slightly forward.
• Pull dumbbells to hips , bringing shoulder blades together .
• Lower slowly.
• 3 sets of 10 repetitions.

Tip : Perfect with the Atletica Adjustable Dumbbell Set .

4. Shoulder press

For upright posture and stable shoulders.
This is how ' s:

• Hold two dumbbells at shoulder height .
• Press overhead and slowly return .
• 3 sets of 12 repetitions.

Atletica tip: Sit on the Atletica weight bench for a more stable execution .

5. Biceps Curls

For defined upper arms.
This is how ' s:

• Standing, dumbbells at your sides, palms facing forward.
• Bend arms, keep elbows stable.
• 3 sets of 12 repetitions.

Variation : Hammer curls for forearms and grip strength.

6. Plank

For core stability and body control.
This is how ' s:

• Forearms on the floor, body in line.
• Tighten core, hold for 45 seconds.
• 3 rounds .

With Atletica : On a gym mat or balance pad for more instability .

Sample workout plan for beginners

day	focus	Exercises	Length of time
Monday	Full body	Squats, bench presses, rowing, plank	45 minutes
Wednesday	Core & Technology	Shoulder Press, Bicep Curls, Core Stabilization	30 minutes
Friday	Full body	Goblet squat, push-ups, deadlifts, plank	45 minutes

Tip :
After each session, do 5 minutes of mobility training – e.g., with Atletica resistance bands or a fascia roller .

Nutrition & Regeneration

Without proper nutrition you can't build muscle.

• Protein : 1.6–2 g per kg body weight
• Carbohydrates : Energy source for training
• Fats : Important Hormones & Regeneration
• Sleep : At least 7–8 hours daily – muscles grow during rest

Atletica tip: Create a weekly plan with training, nutrition , and recovery – this will help you stay consistent.

Common mistakes made by beginners

1. Increasing too quickly: technique comes before weight.
2. No clear plan: chaos prevents progress.
3. Wrong nutrition : Without a calorie surplus , no muscle building.
4. Too little sleep: No regeneration, no growth.

Conclusion: Bodybuilding for beginners – get strong, start right

Bodybuilding is not a sprint, but a process.
With the right plan, proper technique, and patience, you can achieve visible progress in just a few months — whether at home or in the studio.
It is important to train regularly, listen to your body and improve step by step.

Your success begins with the first set – and the right equipment .

Atletica – quality that moves

From dumbbell sets to weight benches to power racks :
With Atletica fitness equipment, you can train professionally, safely, and effectively — whether you're a beginner or an advanced athlete.
Robust materials, ergonomic design and well-thought-out functionality make every workout an investment in yourself.

Start your bodybuilding training now at atletica.de – with equipment that makes performance visible.