Starting a workout routine can be daunting, especially if you are new to fitness and have never exercised before. However, taking that first step towards a healthier and fitter you is one of the best decisions you will ever make. A beginner’s workout routine should be simple, easy to follow, and designed to help you build a solid foundation for more advanced exercises in the future. In this blog, we will outline a beginner’s workout routine that will help you get started on your fitness journey.
Warm-Up: It is essential to warm up before any workout session to prevent injury and get your muscles ready for exercise. A warm-up can include light cardio exercises such as jogging or jumping jacks, or simple stretches such as arm and leg swings, shoulder rolls, and neck stretches. Warm-ups should last for 5-10 minutes and prepare you for the types of exercises you will be performing. For example, if you are doing squats, warming up the hips and legs would be specific to the workout.
Strength Training: Strength training is a crucial part of any workout routine and helps build muscle, improve balance and stability, and increase overall fitness. Beginners can start with simple exercises such as push-ups, squats, lunges, and planks. Start with 2-3 sets of 10-15 repetitions of each exercise and gradually increase the intensity (weight lifted and sets completed). I believe this is the most important part of any workout and I have seen it change so many lives for the better.
Cardiovascular Exercise: Cardiovascular exercise helps improve cardiovascular health, burn calories, and increase endurance. Beginners can start with low-impact exercises such as walking, cycling, or using an elliptical machine. Start with 20-30 minutes of moderate-intensity exercise and gradually increase the duration and intensity as you get more comfortable. Choose a type you enjoy making sure the plan is sustainable. If you don’t enjoy cardio training, simply increasing movement through steps and being more active can help massively.
Cool-Down: Just like a warm-up, a cool-down is essential to prevent injury and allow your body to recover from the workout. A cool-down can include light cardio exercises such as walking or stretching exercises such as those included in your stretching routine. Cool-downs should last for 5-10 minutes. Stretching and mobility is an important part of any workout routine and helps prevent injury, improve flexibility, and increase range of motion. Beginners can start with simple stretches such as toe touches, hamstring stretches, and calf stretches. Hold each stretch for 10-15 seconds and repeat 2-3 times for each stretch.
In conclusion, a beginner’s workout routine should be simple, easy to follow, and designed to help you build a solid foundation for more advanced exercises in the future. Start with 2-3 days a week and gradually increase the frequency and intensity as you progress. Remember to listen to your body, stay hydrated, and consult a doctor before starting any new exercise program.
If you’d like to learn more about this topic, check out this Podcast, “Gym Workout Routines For Beginners and Intermediates (Men and Women”, hopefully you can learn more from it.
Thanks for reading,
Matthew.