The Best Beginner Workout to Get in Shape Now

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Follow this 4-week routine to jump-start your exercise goals
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There’s never a bad time to embark on a fitness journey. Whether you’ve never set foot in a gym or are returning after taking an extended break, we're here to help. Keep reading for a comprehensive guide to working out for beginners, with expert advice from personal trainers and fitness experts. 

Workout Routine for Beginners at Home

Do 30-60 minutes of cardio 2-3 times a week, like hiking, swimming, or playing pickleball. Add 2-3 days of strength training, rotating between your upper body and lower body, with bodyweight exercises (squats, lunges, planks, push-ups, crunches) or free weights exercises (bicep curls, shoulder presses, deadlifts).

Section 1 of 3:

Basic Workout Routine for Beginners

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  1. For optimal results, this 4-week plan will include cardio, bodyweight exercises, free weight exercises, mobility (or stretching), and strength training. Aim to spend 30-60 minutes on each workout , increasing in intensity, volume, and length as the weeks progress. [1]
    • Reps refer to the number of times an exercise is performed in one session, while sets refers to the number of sessions per muscle or muscle group.
      • For example, curling a barbell 10 times over the course of 3 sets equals a total of 30 reps.
    • Start with 30-minute workouts and incrementally increase time, intensity, and volume as you see fit.
    • Begin with lighter weights while you master form. Then, select more challenging weights.
      • There are lots of factors to consider when choosing the appropriate starting weight, including age and current body weight. [2]
    • An active rest day  refers to a rest day with some movement, typically stretching or walking.
  2. During this first week of your new workout regimen, try to tackle all the major muscle groups with each workout, which is called a full body split. This means you’ll dedicate one day to upper body, one day to lower body, and one day to cardio . Working out three days a week for about 30 minutes is recommended for beginners, as is allowing one rest day between each workout for recovery. Strive for 3 sets of 10-12 reps with lighter weights in good form for each exercise. [3]
    • Monday: Shoulder press, lat pulldown, and crunches . 
    • Tuesday: Rest day. 
    • Wednesday: Leg press , lunges , squats . 
    • Thursday: Active rest day with stretching.
    • Friday: Go for a 30-minute walk.
    • Saturday: Rest day. 
    • Sunday: Active rest day with stretching. 
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  3. During this second week of your workout plan, engage all your muscle groups twice. This means two upper body days: one day to target shoulders, chest, and/or back, and another for arms and core. Then, add two lower-body days: one day dedicated to hamstrings and glutes, and another day for quads and calves. Finally, incorporate some stretching, increase cardio, and above all, allow your body the rest it needs. Do 3 sets of 10-12 reps of each exercise, with a focus on perfecting form. [4]
    • Monday: Shoulder press, chest press, and lat pulldown. 
    • Tuesday: Active rest day with stretching. 
    • Wednesday: Bicep curl , tricep extension, planks . 
    • Thursday: Active rest day with 20-minute walk. 
    • Friday: Leg press, Romanian deadlifts , leg curl machine. 
    • Saturday: Rest day. 
    • Sunday: Brisk, 30-minute walk. 
  4. During this third and penultimate week of your 1-month workout routine, focus on multiple muscle groups at once, adding one new exercise to each muscle group. Devote one day to muscle groups that require pushing, like shoulders and triceps, another day to muscle groups that require pulling, like back and biceps, and a full lower body day. Up your volume by doing 4 sets of 10-12 reps per exercise. As usual, don’t forget to rest! [5] ​​
  5. You’ve done it—you’ve made it to the final week of your one-month plan! To celebrate, select your favorite exercises from each muscle group and safely increase the volume, weight, and length of your workout. If you’ve been devoting 30 minutes to lifting weights, aim for 45. If you’ve been shoulder-pressing 5 lbs (2.26 kg), try reaching for the 8 lbs (3.6 kg) weights. If you’ve been doing 4 sets of 10 crunches, try upping it to 4 sets of 15. Your abs will (eventually) thank you! [6]
    • Monday: Upper body, could include but not limited to shoulder press, back rows, planks, crunches, tricep extensions, bicep curls, push ups , and pull-ups. 
    • Tuesday: Active rest day with light cardio and/or stretching. 
    • Wednesday: Lower body, could include but not limited to squats, Bulgarian split squats, Romanian deadlifts, lunges, glute bridges, hip thrusts , and hamstring extensions.
    • Thursday: Rest day. 
    • Friday: Cardio of your choice. 
    • Saturday: Active rest day with stretching. 
    • Sunday: Full body day.
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Section 2 of 3:

Creating a Workout Routine

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  1. Personal trainer, Laila Ajani, offers expert advice on how to remain consistent while having fun. She says, “Have three days that you allot for strength training and three days allowed for getting your heart rate up, like going for a jog, a hike, getting on the stair master, or taking a bike ride.” She adds, “You can get really creative with your cardio.”
  2. Short for cardiovascular exercise, cardio refers to any movement that elevates your breathing and heart rate for improved endurance and overall health. Cardio can come in many forms, from walking to swimming to dancing. If you started your fitness journey by walking 20-30 minutes a day, incrementally increase your time and pace in months 2-3. What began as a leisurely stroll could end in a rigorous 5-mile (8.05 km) feat of cardiovascular endurance! Here are some other good ways to get your heart pumping in the coming months. [7]
    • Hiking
    • Playing pickleball
    • Aerobics
    • Cycling
    • Elliptical 
    • Stair-master
    • Kayaking/rowing
    • Jumping rope
  3. If you’re not ready to sign up for a gym yet, that’s okay– you can still use your own bodyweight to burn calories and build muscle at home. Personal trainer, Monica Morris, highly recommends bodyweight exercises. She says, "Use [your] own body weight as resistance. You can do lunges, pendulum squats, push-ups, dips." Morris notes that there's a variety of things you could do, especially to strengthen your core. She remarks, "With abs, you really don't need any equipment, just your own body weight and the floor." Here are some exercises to use your body to your advantage. [8]
    • Pushups [9]
    • Squats
    • Planks
    • Glute bridges
    • Walking lunges
    • Burpees
    • Jumping jacks
    • Calf raises
  4. Free weights include dumbbells, barbells , and plates you add on to bars. They don’t limit your range of motion like machine weights, resulting in an unrestricted, customizable, and efficient lift. Ajani notes the benefits of free weights, but recommends you watch how-to videos or even hire a trainer to help you maximize their benefits. She adds, “You can hit most of your body [with free weights].” In months 3-4, choose a challenging weight and do any of the following exercises, aiming for 4-5 sets of 12-15 reps. [10]
    • Reverse flies
    • Lateral raises 
    • Wrist curls
    • Overhead tricep extensions
    • Bent-over triceps kickback
    • Arnold press
    • Squat to press
    • Lunge to overhead press
  5. While you typically can’t keep a bunch of strength-training machines at home, a trip to the gym can provide all the opportunities you need. Using machines is a tried-and-true method to gain muscle, strength, and mobility, while allowing you to practice improving your form as you slowly increase resistance. You have already used them in the first months of your fitness journey, but try to continue maximizing their benefits by trying out new machines and increasing weight as well as reps. Aim for 4-5 sets of 12-15 reps. [11]
    • Cable machine
    • Hamstring curl machine
    • High-row machine
    • Landmine machine
    • Assisted chin-up machine
    • Seated cable row
    • Smith machine
    • Leg press
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Section 3 of 3:

Advice for Beginners

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  1. Warming up before your workout has myriad advantages, like preparing your muscles, minimizing risk of injury, and getting your blood pumping. Cooling down offers inverse benefits, like adequately cooling your body down after a rigorous gym sesh and prepping your muscles for optimal recovery. Here are some ways to gear yourself up for exercise and wind yourself back down once your sweat session is over. [12]
    • To warm up:
      • Run up and down the stairs
      • Do jumping jacks
      • Do burpees
      • Do lunges
    • To cool down:
      • Sit down and stretch
      • Kneel to do a hip flexor stretch
      • Do a child’s pose
      • Sit in a runner’s lunge
      • Do a spinal twist
  2. Since humans are about 60% water, it’s no secret that we need H20 in order to both survive and thrive. Proper hydration  supports various bodily functions, like the transfer of nutrients and oxygen, regulating body temperature, and facilitating joint mobility. During a workout, it enhances performance and helps transform food into energy for more intense, jam-packed lifts. [13]
    • During a workout, it’s generally advised that you take sips of water every 10 minutes or so. 
    • If you’re working out in the heat, be extra mindful of how hydrated you are.
  3. Not only will a workout partner hold you accountable, but they could also assuage gym anxiety while making the entire experience more fun and encouraging you to push yourself. Before selecting a “swolemate,” it’s important that you truly understand your own fitness goals and that the person you pick is someone you get along well with, who also happens to be at a similar fitness level. [14]
    • Someone who is equally as motivated as you, if not more, is essential to building good gym habits. 
    • Another factor to consider is their availability and whether your schedules line up. 
  4. Try not to turn exercise into a chore, as this may lead to loss of motivation and ultimately, giving up on your goals. Instead, pick the kind of movement that makes you happiest, whether that be a group fitness class, swing dancing, or playing tennis. Endorphins could certainly help, too, as these happy hormones are released during times of pain or stress to guide the body into a lightly euphoric state. [15]
    • Lots of activities from childhood, like rollerblading, jumping rope, and bouncing on a trampoline, are fun, unconventional ways to get your cardio in. 
    • More adventurous options to work on your fitness include pole dancing, belly dancing, and aerial yoga.
  5. Recent research shows that gym-goers take about six weeks on average to make exercising a habit, so discipline and repetition are key. [16] Personal Trainer and owner of Pod Fitness, Babis Kanellopoulos, offers suggestions on making sure you get to the gym consistently. He says, “Setting an earlier alarm is really the best way to fit exercise into a busy weekly schedule.” He adds, “It doesn’t sound easy, but it really is when you give yourself enough time to adjust to the new sleeping pattern.”
    • If you don’t have time to go to the gym and complete a full workout, Kanellopoulos recommends HIIT, or High Intensity Interval Training. 
      • Kanellopoulos notes, “You can get a full body workout using this training technique in a few minutes [consisting of] maximum effort in small bursts of exercise followed by short recovery breaks.”
    • Regardless of the length of your workout, setting some time aside each day to pursue your fitness goals is instrumental in turning them into a habit and ultimately, a reality. 
  6. Before embarking on your fitness journey, it’s important that you get a full checkup from your doctor ahead of time. Exercising in any capacity comes with the risk of injury, worsened only by a pre-existing condition. If you choose to work with a personal trainer, getting a comprehensive overview of your health and physical state is instrumental in personalizing the best workout plan to suit your fitness needs. [17]
    • Although walking seems relatively harmless, check in with your doctor if you feel unsteady on your feet, experience dizzy spells, or are taking certain medications. 
    • If you have a chronic health condition, like heart disease, being evaluated by a doctor before undergoing any kind of new health regimen is seriously advised.
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      References

      1. ↑ https://www.today.com/health/31-day-strength-training-plan-beginners-t226958
      2. ↑ https://dailyburn.com/life/fitness/strength-training-for-beginners-reps-sets/
      3. ↑ https://www.goldsgym.com/blog/7-shoulder-exercises-for-strength-and-stability/
      4. ↑ https://www.nuffieldhealth.com/article/gym-workouts-for-beginners
      5. ↑ https://www.bodybuilding.com/content/beginner-bros-guide-to-the-gym-upper-body.html
      6. ↑ https://www.shape.com/fitness/tips/training-volume-basics-lifting-weights
      7. ↑ https://www.elitesports.com/blogs/news/the-best-cardio-workouts-for-beginners
      8. ↑ https://www.health.harvard.edu/exercise-and-fitness/the-advantages-of-body-weight-exercise
      9. ↑ https://www.health.com/bodyweight-exercises-to-build-muscle-8687266
      1. ↑ https://www.mensjournal.com/health-fitness/best-dumbbell-exercises#gid=ci02d0f6c690002444&pid=lunge-to-overhead-press
      2. ↑ https://health.usnews.com/wellness/fitness/slideshows/gym-weight-machines-you-should-start-using-asap?slide=4
      3. ↑ https://www.nhsinform.scot/healthy-living/keeping-active/warm-up-and-cool-down-activities/
      4. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
      5. ↑ https://www.everyoneactive.com/content-hub/gym/7-benefits-of-having-a-workout-partner/
      6. ↑ https://my.clevelandclinic.org/health/body/23040-endorphins
      7. ↑ https://www.scientificamerican.com/article/how-long-does-it-really-take-to-form-a-habit/
      8. ↑ https://www.health.harvard.edu/healthbeat/do-you-need-to-see-a-doctor-before-starting-your-exercise-program

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