Looking for beginner gym workouts? Here are some effective and easy to learn gym training routines that netballers can try!

The best strength base for netball comes from squats, RDLs and deadlifts. Before moving on to using barbells, it is important that you can perform the following exercises with correct form using free weights like dumbbells. Make sure you use your core and back to stabilize yourself while doing these exercises.

Exercise 1A: Inclined Pull-ups


  • Make sure your chest almost touches the bar. Bend legs for an easier version
  • 8-10 reps

Exercise 1B: Goblet Squats


  • Stand with legs shoulder width apart. Squat to at least 90 degrees, keeping your back straight through the whole movement and your knees in line with your toes.
  • 10-12 reps

Exercise 2A: Bicep Curls


  • Try not to use momentum to curl the weights up, and engage your core to prevent your body from swinging.
  • 8-10 reps

Exercise 2B: Dumbbell RDLs


  • Keep your back straight and knees slightly bent. As you bring the weights down to your shins, you should feel a stretch in the hamstrings.
  • 10-12 reps

Exercise 3A: Inclined Dips


  • Keep the elbows in and dip down to at least 90 degrees.
  • 12-15 reps

Exercise 3B: Single Leg Box Squats


  • Keep the knee in line with the toes. Once you touch the bench, explode upwards. Try to keep the non-working leg off the ground.
  • 8-10 reps per leg

Instructions: After warm-up, complete 3 sets of each groups of exercises. Commence exercise B immediately after exercise A. Rest 1 min between each set.

  • (Exercise 1A + 1B) x 3 sets
  • (Exercise 2A + 2B) x 3 sets
  • (Exercise 3A + 3B) x 3 sets

Alternate this program with Beginner Gym Program B, with at least 1 day rest in between. If you are new to the gym, seek proper supervision when attempting these exercises!

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