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The Best Beginner Workout Plan To Start Your Fitness Journey

This is your first step into a larger, fitter world..

Best Beginner Workout Plan

• How To Progress
• Sets and Reps
• Workout Splits

Nothing worth having comes easy. This is as true in your career as it is in the gym — the latter of which can be extremely daunting if you’ve never been before.

If you’re new to exercise, hitting the gym can easily become overwhelming. After all, there are dozens if not hundreds of machines, free weights , cardio equipment , stretching tools, and more scattered around. Where do you even start?

A bit of planning and structure can make fitness less frightening and more fun. Instead of worrying over what you should be doing, how much of it, or for how long, a good beginner workout plan removes the guesswork and lets you focus on what matters; putting in the actual work. This guide has everything you need to get started, no matter your goal.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice . When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

All fitness enthusiasts, from recreational gym rats to full-time athletes, follow some sort of pre-programmed structure. Periodization , as it’s known, refers to the organizational design of a workout plan that ensures you’re moving toward your goals, not away from them. 

You don’t need to commit to exercise every day to see results, especially as a beginner. In fact, a good three-day plan is more than enough.

You can perform these three workouts however you like over the course of a week, but remember to include at least one day of rest between workouts . For example, a common schedule is to exercise on Monday, Wednesday, and Friday.

The Workout

You may have very specific goals in mind when deciding to get active, ranging from losing weight to regaining some day-to-day mobility or building muscle .

[Read More: The Best Full-Body Bodybuilding Workout for Beginner to Advanced Lifters ]

Regardless, your best bet as a beginner is to start general, developing several athletic qualities like flexibility and strength, and then get specific later on. As such, this plan is designed to improve multiple dimensions of fitness at once.

Day 1 

• 5 minute cardio warm-up
• Goblet Box Squat : 3 x 8
• Assisted Pull-Up : 2 x 10
• Incline Push-Up : 2 x 10
• Plank : 3 x 15 seconds
• 15-20 minutes of low-intensity cardio
• Kettlebell Swing : 3 x 15
• Stretching (3 rounds, 30 seconds each)
• Cat-camel stretch
• Pigeon pose
• Child’s pose
• Kneeling hip flexor stretch
• Butterfly stretch
• 5-minute cardio warm-up
• Dumbbell Row : 3 x 8
• Barbell Bench Press : 3 x 8
• Romanian Deadlift : 2 x 12
• Box Jump : 3 x 5

How To Progress Your Workout

Here’s the deal: As a beginner, you’re going to make progress faster than you might expect (as long as you’re putting in real effort). However, that doesn’t mean that gains flow freely to ever. As you become more acclimated to the demands of exercise, you’ll need to get crafty about your workouts and incrementally increase the difficulty over time. ( 1 )

This is known as progressive overload , and it needs to be the backbone of your workout plan long-term. Here are three simple ways to progress your workouts, organized by general priority:

This one applies solely to resistance training, but is the most straightforward method of employing progressive overload. If you’re performing an exercise that you can load with additional weight, such as a barbell exercise , you should strive to work with slightly heavier weights over time. 

[Read More: The 15 Best Shoulder Exercises For Building Muscle ]

This doesn’t mean you need to slap on 20 extra pounds every week, but you should aim to make small jumps in resistance over time. 

Add Sets or Reps

If you can’t increase the amount of weight you’re lifting, your next best option is to beef up the amount of work you perform. That is, your “ training volume .” The most practical way to do this is to increase the number of repetitions you perform during a set of a given exercise, or add another set altogether.

Reduce Your Rest Times

Another way to amp up the difficulty of your workouts and drive progress is to increase the density of your sessions. Which is to say adjusting the ratio of work to rest you perform. 

[Read More: 5 At-Home Workouts for Strength, Muscle Growth, Power, and More ]

Almost all physical activity requires brief rest intervals so you can recover for another bout of effort. Over time and as your fitness improves, you should be able to slowly chip away at these “down” periods. Resting for one and a half minutes instead of two minutes shortens your session without removing any of the actual work. 

Change Exercises

Generally speaking, being a chronic “exercise hopper” is a bad thing. Adapting to any physical stressor takes time, and if you don’t give an exercise in your workout plan a fair shot, you might never find out if it’s productive for you.

That said, some scientific research has demonstrated the power of novelty when it comes to exercise. Put simply, rotating through a series of similar movements that work the same muscles may be more effective at creating progress than sticking with the same exercises for months on end. ( 2 )

[Read More: The Best Online Workout Programs For Coaching, Cardio, Value, And More ]

This doesn’t mean that you should change your workout plan on a weekly (or even monthly, necessarily) basis. However, if you’re a few months into your current routine and feel like progress is slowing down, it may be time to change up what you’re doing. 

Sets and Reps Explained

Almost all physical exercise that isn’t cardiovascular endurance training is organized by sets and reps . A “rep” is a single repetition of a given exercise; think curling a dumbbell up and lowering it back down again. A “set” is a cluster of repetitions performed back-to-back with no rest in-between.

The set-rep notation you’ll see most commonly is “[sets] x [reps]”. For example:

• Biceps Curl : 3 x 8

This prescription would instruct you to perform eight biceps curls back-to-back, rest for a minute or two, and then repeat it twice more. 

Workout Splits Explained

Workout splits have nothing to do with ballet, yoga, or gymnastics — unless you’re training for flexibility, of course! A “split” is a colloquial term for the general organization behind a workout program .

In real-world terms, splits define the number of days you hit the gym and what you do on those days . For example, a three-day workout split involves exercising thrice per week. People will also commonly design splits around training specific muscle groups (prevalent in bodybuilding) or anatomical functions (think pushing and pulling).

[Read More: Best Treadmills For Streaming, Folding, Running, And More ]

There are also full-body splits, which entail performing a variety of exercises for your entire body multiple times throughout the week. These principles apply to all forms of physical activity: You can have a workout split that contains cardio, stretching, sport-specific practices, and so on. Splits are simply your schedule. 

Beginner Workout Tips

When it comes to separating an average workout from an exceptional one, the devil’s in the details. Getting yourself into the gym or off the couch is half the battle, though. Once you’ve committed to taking the plunge, put these simple tips into practice to enhance your results: 

Start Slowly

The fastest runners in the world didn’t start their training with sprints; they started with jogs. To be successful in any athletic endeavor, especially if you’re new to physical activity, you’ll need to pace yourself. After all, you have to crawl before you can walk.

[Read More: The 15 Best Home Gym Machines ]

In real-world terms, this looks like selecting very easy weights during your first few sessions. Don’t be afraid to take ample rest time between sets, or ask a staff member at the gym to advise you on proper technique rather than trying to wing it on a complicated exercise. 

Dress Appropriately 

The saying “look good, feel good” absolutely applies to the gym. Not only will appropriate gymwear help wick sweat and cool your body, you’re more likely to put in a higher amount of effort during your workouts if you’re rocking a killer outfit. 

Bring Music (Or a Friend)

As it turns out, your favorite tunes are good for more than jamming out on the drive to the gym. There’s some interesting science behind auditory stimulation and exercise performance.

[Read More: The Gymgoer’s Guide to Whey Protein ]

Namely, some data has shown that listening to music during exercise can improve pain tolerance, increase motivation , and even boost your strength in some cases. ( 3 )( 4 ) A similar idea applies to working out with a partner. You’ll have a reliable and trusted spotter to help you stay safe while you train, and you’ll also have someone to trade motivation with on your journey. 

Don’t Aim for Perfect

One of the worst things you can do as a beginner on their fitness journey is to obsess over “optimal.” In almost all cases, simply making it into the gym at all is a victory, and will get you closer to your goals than not going at all out of fear of not doing things properly.

When you’re starting out, don’t be afraid to head into the gym and do things wrong . You won’t master a new exercise during your first session, and that’s okay. Over time, many slightly-less-than-perfect sessions will get you much further than a few “perfect” workouts. 

If you’re still wondering about working out, we’ve got you covered. Check out these common questions, answered for your convenience:

What is a good beginner workout routine?

Realistically speaking, a good beginner workout routine is one that you find enjoyable and can stick to. The perfect workout plan doesn’t exist, and forcing yourself to partake in a type of activity you detest isn’t sustainable.

That said, most beginners should focus on exercising between two and four days per week, performing a combination of different activities including strength training , cardiovascular exercise, and stretching or balance-focused drills.

How many days should a beginner workout be?

One of the best parts of being a beginner on your fitness journey is that you can get a lot out of a little. As in, you need very little physical training to make substantial progress as long as you put in real effort.

Most beginner workout routines consist of two to four days of planned activity. That three-day sweet spot ensures that you’re moving regularly, but also have ample time to rest and recover as you adjust to the demands of exercise.

What are the benefits of working out?

The list of benefits of working out is almost endless. Physical activity is demonstrably and consistently associated with improved health markers like mood, blood pressure, heart rate, body composition , joint stability, and much, much more. ( 5 ) Exercise is, indisputably, the most effective non-medical care you can provide to your body throughout life.

More Training Content

• The Ultimate Guide to Building Your Own Bodybuilding Workout Plan
• How to Balance Running and Strength Training, No Matter Your Goals
• Build Muscle Anywhere With These At-Home Workouts
• Williams, T. D., Tolusso, D. V., Fedewa, M. V., & Esco, M. R. (2017). Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis. Sports medicine (Auckland, N.Z.), 47(10), 2083–2100. 
• Fonseca, R. M., Roschel, H., Tricoli, V., de Souza, E. O., Wilson, J. M., Laurentino, G. C., Aihara, A. Y., de Souza Leão, A. R., & Ugrinowitsch, C. (2014). Changes in exercises are more effective than in loading schemes to improve muscle strength. Journal of strength and conditioning research, 28(11), 3085–3092. 
• Silva, N. R. D. S., Rizardi, F. G., Fujita, R. A., Villalba, M. M., & Gomes, M. M. (2021). Preferred Music Genre Benefits During Strength Tests: Increased Maximal Strength and Strength-Endurance and Reduced Perceived Exertion. Perceptual and motor skills, 128(1), 324–337. 
• Thakare, A. E., Mehrotra, R., & Singh, A. (2017). Effect of music tempo on exercise performance and heart rate among young adults. International journal of physiology, pathophysiology and pharmacology, 9(2), 35–39.
• Ruegsegger, G. N., & Booth, F. W. (2018). Health Benefits of Exercise. Cold Spring Harbor perspectives in medicine, 8(7), a029694. 

Featured Image: Jono Erasmus / Shutterstock

About Jake Dickson, NASM-CPT, USAW-L2

Jake is a graduate of the University of North Carolina at Wilmington with a B.S. in Exercise Science. He began his career as a weightlifting coach before transitioning into sports media to pursue his interest in journalism.

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BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

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6 Weeks to Fitness for Absolute Beginners

Verywell / Ryan Kelly

Whether you've taken a long break from exercise or you're just getting started, this six-week program is the perfect place to begin. You'll establish an exercise routine with simple, straightforward workouts that progress from week to week.

The workouts provided are only suggestions and won't work for everyone. You can modify them as needed to fit your fitness level, schedule, and preferences.

Prepare for Your Workouts

Before you get started, there are a few key points to make sure you have addressed:

• Consult with your healthcare provider. You should always talk to your doctor before starting or intensifying a workout routine, especially if you have any injuries or health conditions.
• Gather your equipment . For the strength workouts, you'll need home workout equipment like dumbbells, an exercise ball, resistance bands , a medicine ball , and a mat. If you're new to strength training, make sure that you familiarize yourself with the basics and know how to choose the right weight.
• Record your vital statistics . This information will be especially important if you want to track weight loss progress.
• Prepare for your workouts . The cardio workouts are designed to be done on any cardio machine or outside. If machines aren't your thing, you can substitute your own workouts (videos, classes, outdoor exercise, etc.) or choose something else you enjoy.

Focus on Monitoring Intensity

Intensity is an important aspect of your cardio workouts. Monitoring intensity can help you learn how your body feels during different activities. You can monitor intensity in several ways, including:

• The Talk Test
• Monitoring Your Heart Rate

Your goal this week is to focus on the intensity of your workouts . During each cardio workout , use one of the methods above to track how you feel and match your Perceived Exertion to the suggested levels.

Most workouts will be at a moderate level , which means you'll be just out of your comfort zone but not huffing and puffing. Pay attention to how you do this week to get a sense of your exercise intensity.

Day 1: Cardio, Strength, and Stretch

These workouts are short and simple and should take you 35 to 45 minutes.

• Workout 1 : Beginner cardio — Length : 20 minutes
• Workout 2 : Basic strength — Equipment Required : Light dumbbells, an exercise ball , or chair and a mat— Length : 10 to 15 minutes
• Workout 3 : Soothing stretch

Day 2: Walking and Stretch

Today you don't have a structured workout schedule to follow, but a simple walking workout and a seated stretch to relax your shoulders, neck, and back.

• Workout 1 : Take a brisk 10-minute walk
• Workout 2 : Seated stretch  

Day 3: Cardio, Strength, and Stretch

Today your schedule is the same as Day 1 but with a new cardio workout. Today you'll choose either a 13-minute walking workout or a 10-minute cycling workout, but feel free to combine the workouts if you want something longer. 

• Workout 1 : Beginner walking or cycling — Length : 10 to 13 Minutes
• Workout 2 : Basic strength— Equipment Required : Light dumbbells, an exercise ball or chair, and a mat— Length : 10 to 15 minutes

Day 4: Active Rest

There's nothing on your schedule today, but try to stay active by taking breaks, walking, stretching, and moving. Here are a few ideas:

• Sit on an exercise ball while watching TV
• Take the stairs at least 3 times
• Use your lunch break to take a 10-minute walk
• Walk the dog for an extra 5 minutes

Day 5: Walking and Stretch

• Workout 2 : Seated stretch— Length : 5 to 10 minutes 

Day 6: Cardio, Strength, and Stretch

• Workout 1 : Beginner cardio— Length : 20 Minutes
• Workout 3 : Basic stretch

Week 2 brings some small changes that will help you slowly progress. You'll have new, longer cardio workouts and you'll be doing an added set of each exercise during your strength training workouts. 

You can modify the workouts to fit your fitness level, schedule, and goals. Listen to your body and take extra rest days as needed.

Focus on F.I.T.T.

• Frequency . This week, you'll be doing cardio 3 times and strength training 3 times, which follows the basic exercise guidelines for improving your health. You'll gradually add more frequent exercise as you progress through the program.
• Intensity. During the first few weeks, you'll focus on achieving moderate intensity—about a Level 5 to 6 on the Perceived Exertion Scale . As you progress through the program you will gradually change the intensity levels of your workouts with interval training and other techniques.
• Time . Your workouts started at about 10 to 20 minutes. Each week, you will gradually add time to your workouts to build endurance and help you burn more calories.
• Type . It's important to do activities you enjoy, but you also want to cross-train and mix things up to keep both your body and mind engaged. You'll choose new activities to add to your routine later in the program.

This week, your focus is on the F.I.T.T. principle, which guides us in setting up workout programs. This principle includes:

When you workout at a sufficient intensity, time, and frequency, you'll start to see changes in your weight, body fat, endurance, and strength. Once your body adjusts to your current FITT levels, you'll need to manipulate one or more of them—and this program will help you learn how to do that.

Your cardio workout this week builds on last week's basic workout by adding 5 minutes. Your strength workout is the same, but you'll do 2 sets of each exercise with a brief rest in between. 

• Workout 1 : 25-minute cardio
• Workout 2 : Basic strength— Equipment Required: Light dumbbells, an exercise ball or chair, and a mat— Length : 2 sets of each exercise, 10 to 20 minutes

You'll do your walking workout with an added 5 minutes today and finish up with the seated stretch for the back, neck, and shoulders.

• Workout 1 : Take a brisk 15-minute walk
• Workout 2 : Seated stretch

Your new cardio workout involves interval training with any machine or activity of your choice.

• Workout 1 : Basic intervals — Length : 21 minutes
• Workout 2 : Basic strength— Equipment Required : Light dumbbells, an exercise ball or chair, and a mat— Length : 2 sets of each exercise, 10 to 20 minutes

There's nothing on your schedule today, but try to stay active by taking breaks, walking, stretching, and moving. Here are some ideas:

• Do crunches or pushups while you watch TV
• Play an active video game like the Wii Fit Plus
• Stretch for a few minutes before bed
• Workout 1 : 25-Minute cardio
• Workout 2 : Basic strength — Equipment Required : Light dumbbells, an exercise ball or chair, and a mat— Length : 2 sets of each exercise, 10 to 20 minutes

This week, you'll see some big changes in your schedule. You'll be upping the ante by splitting your cardio and strength workouts, giving you 3 days of cardio and 2 days of strength training.

By splitting your workouts, you can give more energy to each routine, which can help improve your performance and do more with your exercise time.

Focus on Tracking Progress

One of the most important things you'll do on your exercise journey is to track your progress. Knowing where you are and how you're improving is essential for staying motivated and knowing you're on the right track. Here are a few suggestions:

• Health improvements. Exercise can do more for you than just help you lose weight. It can also improve your health . You might sleep better, have more energy, or feel like your daily tasks are easier. Think about what you'd like to improve (e.g, being able to walk up the stairs at work without passing out, being able to play with your kids or grandkids without getting tired, etc.) and make a note of it in your weekly checklist. Each week, check to see how far you've come.
• Strength and endurance. It's motivating when you see and feel yourself getting stronger. Keeping track of how many sets, reps, and how much weight you're using each week can tell you if you're getting stronger. You might also notice exercises are getting easier.
• Weight loss. Weight loss is another common gauge of how you're doing with your workout, but remember that weight loss is often slower than you might expect and it can take weeks or months to see significant changes. Weighing yourself,  taking your measurements ,  getting your body fat tested , and/or noticing how you look or how your clothes fit can help you keep track of your progress.
• Workouts completed. You might decide to focus less on the results and more on your fitness journey. Setting a goal to complete a certain number of workouts each week can help you stay focused on the process while celebrating your accomplishments.

Day 1: Cardio and Stretch 

Today's cardio workout builds on previous workouts, taking you up to 30 minutes of continuous exercise. 

• Workout 1 :  30-minute cardio
• Workout 2 :  Stretch with bands

Day 2: Total Body Strength and Yoga 

Today's strength training workout offers more exercises than previous workouts, which means more intensity and challenge. For this workout, you'll perform 2 sets of 15 reps of each exercise, resting 20 to 30 seconds between sets. 

• Workout 1 :  Total body strength — Equipment Required : Dumbbells, a barbell (substitute dumbbells if needed), a step or bench, an exercise ball, and a resistance band— Length : 2 sets of 15 reps, 30 to 45 minutes
• Workout 2 :  10-minute yoga (optional)

Day 3: Active Rest 

There's nothing on your schedule today, but stay active by taking breaks, walking, stretching, and moving. Here are a few ideas:

• Walk around the house every time a commercial comes on during your favorite TV show
• Walk 2 laps around the parking lot at work before you start your day
• Wear a  pedometer  throughout the day and try to get at least 5,000 steps

Day 4: Interval Cardio and Stretch 

Today's new interval workout increases your workout time to 25 minutes and it also takes you a little further out of your comfort zone. 

• Workout 1 :  Interval cardio — Length : 25 minutes

Day 5: Total Body Strength 

• Workout 1 :  Total body strength — Equipment Required : Dumbbells, a barbell (substitute dumbbells if needed), a step or weight bench, an exercise ball, and a resistance band— Length : 2 sets of 15 reps, 30 to 45 minutes

Day 6: Cardio and Stretch 

You get a breather this week to take some time to settle into your new workout schedule. You'll do the same workouts as last week with no new routines, challenges, or changes.

Give yourself time to master the exercises, get into the habit of showing up for your workout, and reflect on how the routine is working for you.

Focus on Rewarding Yourself 

Staying motivated to exercise isn't always easy, but rewarding yourself for accomplishing your goals can help. This week, your goal is to figure out how to reward yourself. Here are a few suggestions:

• Download new music
• Plan a future trip or adventure
• Schedule a massage, facial, or other spa treatment
• Spend some time doing your favorite activity
• Take some time to read a book, listen to music, or relax

How will you reward yourself this week? Plan it now so you can look forward to it all week long.

Day 1: Cardio and Stretch

Day 2: total body strength.

• Workout 1 :  Total body strength — Equipment Required : Dumbbells, a barbell, a step or weight bench, an exercise ball, and a resistance band— Length : 2 sets of 15 reps, 30 to 45 minutes

Day 3: Active Rest

There's nothing on your schedule today, but you can stay active by:

• Declaring a "no TV" night and play games with your family
• Seeing how many activities you can do today without sitting down
• Sitting on an exercise ball while working on the computer 
• Taking a 20-minute walk

Day 4: Interval Cardio and Stretch

• Workout 1 : Interval cardio
• Workout 2 : Stretch with bands

Day 5: Total Body Strength

• Workout 1 : Total body strength— Equipment Required : Dumbbells, a barbell, a step or weight bench, an exercise ball, and a resistance band— Length : 2 sets of 15 reps, 30 to 45 minutes

Day 6: Cardio and Stretch

• Workout 1 : 30-minute cardio

You're getting to the end of the program and, after last week's rest, you're increasing the challenge this week with brand new workouts and a bonus exercise day. You'll be exercising 6 days this week (though you can always take an extra rest day if you need it).

Focus on Stress Relief

This week, focus on your stress levels. Specifically, how stressed are you, and are your workouts helping relieve some of that stress? Whether you're doing intense cardio or a relaxing stretch, exercise may help relieve tension, improve your concentration, and give you the energy to accomplish more each day.

How do you feel after your workouts? Do you feel energized and ready to face the day? If so, you're on the right track. If you feel drained, that can be a sign that you're doing too much and may need more rest. 

Day 1: Cardio Medley and Stretch

Today's cardio workout takes you through a 40-minute routine using a treadmill, elliptical trainer, and a stationary bike. 

• Workout 1 :  Cardio medley — Equipment Required : Treadmill, elliptical, and stationary bike (or any 3 cardio machines)
• Workout 2 : Basic stretch

Day 2: Total Body Supersets and Yoga

Today's strength workout takes you to the next level with new (and tougher) exercises and a brand new format that adds intensity and saves time.

• Workout 1 :  Total body supersets — Level : Beginner/Intermediate— Equipment Required : Barbell (can sub dumbbells here if needed), various weighted dumbbells, a step or bench, and an exercise ball— Length : 40 to 60 minutes
• Workout 2 :  Morning and evening yoga

There's nothing on your schedule today, but try to stay active as much as you can by taking breaks, walking, stretching, and moving.

Today you get a brand new interval cardio workout that involves both hills and sprints to push the intensity to a Level 8 on the Perceived Exertion Chart.

• Workout 1 :  Interval cardio — Length : 30 minutes
• Workout 2 : Seated stretch

Day 5: Total Body Supersets

• Workout 1 :  Total body supersets — Equipment Required : Various weighted dumbbells, a step or platform, barbells, and an exercise ball— Length : 40 to 60 minutes

Today's workout is simple and straightforward, moving between Level 5 and 6.

• Workout 1 : Cardio endurance Workout 2 : Stretch with bands

Day 7: Bonus Cardio

This week, you're increasing the challenge by adding a bonus cardio workout. Choose any activity and work at a steady, moderate pace for at least 20 minutes. 

Congratulations for making it this far! It isn't easy to start an exercise program, and it's even harder to sustain it. You've done just that by sticking with the program.

You're wrapping up this week with the same schedule and workouts you followed last week.

Focus on What's Next

It's important to maintain the momentum you've worked so hard to create. One way to do that is by thinking about what's next. You can continue with the same routine or you can change up your workout or learn about exercise progression .

• Workout 1 : Cardio Medley— Equipment Required : Treadmill, elliptical and stationary bike (or any 3 cardio machines)— Length : 40 minutes
• Workout 2 :  Basic stretch

Even though there's nothing specific planned today, get creative about finding ways to stay active throughout your day.

• Workout 1 :  Interval cardio Workout 2 : Seated stretch
• Workout 1 : Total body supersets— Equipment Required : Dumbbells, a step, barbells, and an exercise ball— Length : 40 to 60 minutes
• Workout 1 : Cardio Endurance— Length : 35 minutes
• Workout 2 : Stretch with Bands

Stick with the same bonus cardio you did last week or choose something new.

Romero SA, Minson CT, Halliwill JR. The cardiovascular system after exercise .  J Appl Physiol (1985) . 2017;122(4):925-932. doi:10.1152/japplphysiol.00802.2016

Spees CK, Scott JM, Taylor CA. Differences in amounts and types of physical activity by obesity status in US adults .  Am J Health Behav . 2012;36(1):56-65.

Ruegsegger GN, Booth FW. Health benefits of exercise .  Cold Spring Harb Perspect Med . 2018;8(7):a029694. doi:10.1101/cshperspect.a029694

Koliaki C, Spinos T, Spinou Μ, Brinia Μ-E, Mitsopoulou D, Katsilambros N. Defining the optimal dietary approach for safe, effective and sustainable weight loss in overweight and obese adults .  Healthcare (Basel) . 2018;6(3):E73. doi:10.3390/healthcare6030073

Strohacker K, Galarraga O, Williams DM. The impact of incentives on exercise behavior: a systematic review of randomized controlled trials .  Ann Behav Med . 2014;48(1):92-99. doi:10.1007/s12160-013-9577-4

Childs E, de Wit H. Regular exercise is associated with emotional resilience to acute stress in healthy adults .  Front Physiol . 2014;5:161. doi:10.3389/fphys.2014.00161

By Paige Waehner, CPT Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer," and co-author of "The Buzz on Exercise & Fitness."

JUSTIN THOMAS MILLER

How do I start my fitness journey? A free 12-week beginner plan

How to start your fitness journey for beginners.

I went down a Reddit rabbit hole and stumbled upon this question. 

I’m finally starting my journey of losing weight which has been much needed for a while now. The only thing is that I am extremely out of shape and have difficulty completing exercises and workouts I find online. So I was wondering if anyone had any suggestions for a workout plan or videos you like. I’d really appreciate it. If so and thank you so much in advance.

Which led me to write this article.

Just so we’re clear, I’m defining a beginner as anyone that has been training and working on their nutrition consistently for less than 6 months. Consistently is the keyword here.

Table of Contents

Using the “how to start your fitness journey for beginners guide”

First things first, bookmark this page or email it to yourself. You’ll want to come back to it later.

• Read the entire article
• Download the free habit tracker
• Practice and establish each skill for 2 weeks before leveling up to the next one
• Contact me if you need some help navigating it

Pretty simple, right? 

How to start your fitness journey for beginners pre-work: Know what to expect 

I’ve coached thousands of clients in-person and online and there are five challenges I can guarantee will present themselves when starting your fitness journey.

• You won’t always feel motivated
• At some point, you’ll feel tired
• Stress will make things hard and you may feel like you have a lot on your plate
• You’ll get bored with your routines, workouts, meals, and more
• You will not be perfect. You will make mistakes

All of this is ok and to be expected. The best thing you can do is to accept and embrace these challenges. There are two simple strategies I recommend practicing over the course of your journey.

Strategy #1: Never two in a row (and always something)

This means exactly what you think it means. It’s ok to make mistakes but never two in a row. 

Eat a shitty meal? Cool, just not two in a row. Miss a workout? Cool, just not two in a row.

The second part of this is to focus on always something. Do something, anything, that helps you move closer to your goals. Can’t do your full workout? Cool, do one set of everything.

Can’t do one set of everything? Cool, just do the first exercise. Can’t do that? Ok, do 10 push-ups. That’s not going to work? Walk to the mailbox and back.

Do these small actions get you closer to your goals? No, but they keep you in the game and there’s something to be said for showing up every day.

Strategy #2: The if-then strategy

Here’s how it works.

If I’m not motivated, then I will [insert a small action you’re confident you can take].

For example, if I’m not motivated to cook, then I will order a meal that I know is healthy and meets my calorie needs.

If I don’t have time to go to the grocery store, then I will order them online for delivery. And set this up to recur each week until I have more time. 

I’m sure you’ve heard the cliche take it day by day. Which I get and totally understand. When you make mistakes it’s nice to wipe the slate clean and pick it right back up at your next workout or next meal. But I’d also like you to look at the bigger picture.

Think of all the workouts you’ll be doing this year. Imagine all the healthy and calorie-friendly meals you can create for yourself this year too. For example, say your plan is to work out 3 times per week and eat 1 healthy meal each day. Over the course of a year, that’s 156 workouts and 365 meals.

Let’s say you miss a workout and enjoy some of the best pizza of your life in Chicago. That’s 1 out of 156 or 99%.

Now let’s get a little more realistic. You miss 10 workouts and eat 10 bowls of ice cream for dinner because butter pecan is the best. Disagree with me and I will fight you. That’s 146 out of 156 workouts or 93% and 355 out of 365 meals. Say what? That’s awesome.

Ok, let’s keep going down this rabbit hole. You miss 20 workouts and 20 meals. That’s 136 out of 156 or 87% and 345 meals out of 365. That’s pretty amazing.

I say all this because health and fitness are a long game and while taking it day by day is a great strategy seeing the bigger picture for health is just as important.

Rabbi Shlomo Zalman Bregman has a beautiful quote I love.

I have a phrase that I live by: ‘Add some zeros to it.’ There is not any one thing you can do that will be enough to get you the results you want. For example, working out at the gym one time isn’t going to help you lose a lot of weight. However, if you add some zeros to it, and repeat that one workout 100 times or 1,000 times, you’re going to get somewhere.

It starts with that single workout or meal. But it’s that workout or meal repeated over time that leads to results, and the good news is you don’t need to be perfect to be successful.

You just need to be good enough.

How to start your fitness journey for beginners: Weeks 1 & 2, start walking and explore meaningful movement

Change is more about consistency and momentum and less about motivation and willpower . Sure, there is a certain level of those things that are needed, but relying on them to get started and maintain progress is a common mistake I see.

One way to get around this is by creating a keystone habit for yourself. A keystone habit is a habit that usually leads to other habits falling into place. One of the easiest keystone habits to develop is a regular walking routine.

If you’re like most people, at best you have 30 to 60 minutes, two to four times per week that you can dedicate both physically and mentally to a strenuous workout. But finding a few minutes here or there to walk is much easier.

Some benefits of walking daily:

• Helps with recovery by improving blood flow throughout the body
• Low-intensity activity that doesn’t take away from weight training recovery
• Burns calories without exhausting you
• Keystone habit for a lot of people
• Physical and mental health benefits, stress relief, and can boost mood and energy ( 1 )
• A great way to connect with loved ones or get time away on your own.
• Lower blood pressure ( 2 )

I love a good run. There’s nothing like that high you get after it. But running is a high-impact exercise that can make it tough on the joints and muscles and even increase appetite.

While there is a difference in calories burned walking one mile versus running you can use walking and NEAT as a great way to expend calories.

NEAT stands for non-exercise activity thermogenesis. It is all the activity that is not exercise you do in a day, Things like walking, playing with your kids, cleaning, and fidgeting can all help you burn more calories.

Making time for more steps

Take mini-breaks to get some steps in or play. Start and end your day with a walk, park further away, and walk to local places.

• Aim to walk a few times this week. Even if it’s just to the mailbox and back
• Record your steps and then try to slowly increase by 100, 200, or even 500+
• Eventually aim for 8-15k per day
• Make it fun. Take the mile everyday challenge.
• Use it for conversation, podcasts, and audiobooks.

One of my favorite ways to move more outside of walking is to build a meaningful movement routine.

Recommended reading: Getting started with movement guide: Meaningful movement. Move your body in ways you enjoy .

How to start your fitness journey for beginners: Week 3 thru 10, fix your diet

Eating healthy and nutrition for maintaining a healthy body weight has been made way too difficult. There isn’t the best diet, perfect macro percentage, or certain foods you HAVE TO start or stop eating.

Here’s a big secret. Every single diet works for weight management.

• To lose weight the diet needs to create a calorie deficit. This means you need to eat fewer calories than the body needs.
• To gain weight the diet needs to create a calorie surplus. This means you need to eat more calories than the body needs.

This is regardless of what you eat. So yes, you can eat carbs and lose or gain weight. You can eat ice cream and lose or gain weight. You can drink wine and lose or gain weight. You can eat meat and lose or gain weight. You can “eat clean” and lose or gain weight.

Now, this doesn’t mean the quality of food does not matter, it absolutely does. It’s only a reminder that calories and how much you eat determine weight management.

When making changes to your diet it’s ok to start small. You don’t need to change everything overnight. Below is a series of simple practices you can try that will make a huge difference in improving your diet.

Week 3 & 4: Start creating more calorie awareness

Get a good idea of how many calories you need each day to reach your goals. I like the bodyweight planner from the National Institute of Diabetes And Digestive And Kidney Diseases. But you can also use the simple formula below to get yourself started.

Is this perfect? No, but it gives you a target and with a target, it’s much easier to aim.

• Fat loss: Bodyweight x 10-12
• Maintain weight: Bodyweight x 13-15
• Gain weight: Bodyweight x 16-18
• Example: 150 x 10 = 1,500 and 150 x 120 = 1,800 (Between 1,500 and 1,800)

You don’t need to count calories to be successful. But as Yale researchers showed us, for fat loss creating a calorie deficit is important .

Use this number to give yourself a rough idea of how many calories to eat per meal. For example, if 2,100 calories are needed to reach your goals, and you like to eat 3 meals a day with no snacks. You now know this is roughly 700 calories per meal.

You can look at nutrition labels or nutrition info online to learn more about the foods you’re eating. Apps like Myfitnesspal, Lifesum, Chronometer – and websites like Calorie King can help with this too. 

Today, we’re looking to improve calorie awareness by taking on two small tasks.

• Reading labels or looking up nutrition info online or in an app
• Learning about calorie density and choosing foods that fill us up without a ton of calories

MISSION 1: READ LABELS AND LOOK UP NUTRITION ONLINE

We are notoriously bad at estimating how much we’re eating. So today we’re going to create better awareness by learning about the calories in the foods we make at home and when we go out to eat.

• If you’re eating anything with a label pay attention to the serving sizes and calories per serving.
• If you’re eating anything without a label (an apple for example) look it up in an app like MyFitnesPal or Calorie King. Simply type in the food and learn about the calories in different serving sizes.

Before going out to eat see if the restaurant provides nutrition info online, and choose what to get before you arrive. If not, see if they have the nutrition info on the menu when you get there.

Interesting that the salad you were thinking of getting is actually  1,000 calories  

Take note of the recommended calories per day to reach your goals. This will give you an idea of how many calories to take in per meal as you eat out or create meals of awesome on your own.

MISSION 2: CHOOSE LESS CALORIE-DENSE FOODS

Calorie density can simply be summed up as more food with fewer calories.

More specifically, it’s the number of calories in a given weight of food. A food high in calorie density has a large number of calories in a small weight of food (i.e. olive oil). Food low in calorie density would have a small number of calories in the same weight as food (i.e. broccoli).

Choosing foods lower in calorie density is important because these foods are satiating and fill our stomachs without adding tons of calories to our diet.

Generally speaking, vegetables and fruit are the lowest in calorie density, followed by whole food starches, animal proteins, and finally liquid calories, nuts, seeds, and oils. Highly processed foods like cookies, candy, ice cream, and fries would also be calorie-dense foods.

Now, this doesn’t mean we can never eat these foods. It just means to be aware of them, eat them in moderation, and adjust their consumption of them based on our current goals.

If you’re up for it, look for a few places to swap some calorie-dense foods with less calorie-dense options.

• Orange instead of orange juice
• Side of fruit or a side salad instead of fries
• Mustard in place of mayo
• Seltzer water with lime instead of soda or an adult beverage
• Fresh fruit instead of dried fruit or trail mix
• Zucchini noodles instead of regular

Week 5 & 6: Start including a serving of protein and veggies with most meals

Protein is important for maintaining muscle when you’re in a calorie deficit and trying to lose weight and body fat. Protein when combined with resistance or strength training helps to keep your body from using muscle as a fuel source when in a calorie deficit. This is important because you want to maintain as much lean muscle as possible. It keeps your metabolism high and frankly helps you look better naked.

It’s also very satiating. When you’re training and reducing calories to lose fat and weight you will most likely be hungry at points. Protein (especially when combined with veggies) will keep your appetite at bay and feel fuller for longer stretches.

Vegetables are low in calories but high in vitamins, minerals, fiber, water, and other filling things. It would take eating a ton of them to get to a calorie level that leads to weight gain. 

But how much protein and veggies per meal?

• For men: 2 palms of protein or roughly 6-8 ounces and 2-3 fists of veggies
• For women: 1 palm of protein or roughly 3-4 ounces and 1-2 fists of veggies

To help you include a source of protein and veggies with each meal download this simple food list . Mix and match your favorite sources and get creative with herbs, spices, and various seasonings to create meals you’ll enjoy.

Week 7 & 8: Self-care before snacking

Snacking is rarely related to physical hunger. I’ve found that self-care before snacking is the most effective strategy for coaching clients that need to reduce snacking for weight management goals.

Set up a reminder.  Something that reminds you to practice self-care before snacking. Sticky notes, an alert on your phone, whatever works for you.

Choose a very specific action that you can practice when you feel like you want to grab a snack. There will be times when you blackout and catch yourself in front of the pantry with a spoon in a jar of peanut butter. If you catch yourself during or after mindless snacking, still practice the action.

• drink a glass of water
• do tow push-ups
• step outside for some fresh air
• take 5 deep breathes

Whatever slows you down, gives you a break, and makes you feel good

Reward yourself for practicing the action with something other than food. This could be something as simple as a checkmark on a calendar.

And if you are physically hungry and need a snack, choose something low-calorie like a piece of fruit – just enough to tide you over until your main meal.

Week 9 & 10: Adjust carbs and fats for weight loss or gain

Carbs are not the enemy and they alone don’t make us fat. Hopefully, by now you’re starting to see that what influences weight gain or loss is the calories consumed.

If you prefer low-carb, cool. Go for it. Your body can run fine without them, and you can lose or gain weight eating them depending on your overall calorie intake.

However, carbs are a great source of energy. Especially if you’re a very active individual or someone that trains very hard.

Healthy fats are very satiating, great for hormone health, and a wonderful source of energy. They can also add great flavor and variety to meals.

The point of all this is that calories, protein, carbs, and fats all play important roles in our diet and are important for our health. The way and how much you consume each is totally up to you.

But if we are looking at them in terms of overall importance for body fat and weight loss, it would look like this.

Recommended reading: Getting started diet guide: Improving your nutrition

Week 11 & 12: Reflect and adjust

Use these two weeks to continue what you’re doing and also to reflect. 

• What went well these 10 weeks?
• What did not go as well as you would have liked?
• What one or two adjustments can you make to improve that thing that did not go well?

How to workout: Staring your strength training journey

Feel free to start strength training at any point in your journey. 

The internet has made this way more difficult than it needs to be. We spend too much time arguing over reps, sets, rest time, liner, and non-linear. Honestly, just make sure you’re applying progressive overload over time and you’ll be fine.

Without progressive overload, it’s virtually impossible to get stronger or build muscle. In order to get stronger, build, or maintain muscle – The stimulus has to be more than it is used to. If you do the same thing over and over again nothing will change.

There are multiple ways you can do this.

• Intensity: Lifting more weight in your next training session.
• Volume: Doing more reps, sets, or exercises.
• Frequency: Doing more training sessions than the week before.
• Tension: Increasing the duration of each repetition within an exercise. For example, taking 5 seconds to lower yourself in a push-up.

Focus on compound movements.

This doesn’t mean you have to squat, bench, and deadlift. You’re fine starting with machines or your body weight. Below is an example of a routine using machines, body weight, or free weights that use similar movement patterns.

Machine Workout

• Seated leg press : 3 sets, 8-15 reps
• Machine row : 3 sets, 8-15 reps
• Machine chest press : 3 sets,  8-15 reps

Dumbbell Workout

• Goblet squat : 3 sets, 8-15 reps
• Single-arm dumbbell row : 3 sets, 8-15 reps
• Dumbbell chest press : 3 sets 8-15 reps

Barbell Workout

• Barbell squat : 3 sets, 8-15 reps
• Barbell bent-over row : 3 sets, 8-15 reps
• Bench press : 3 sets 8-15 reps

Bodyweight Workout

• Bodyweight squat : 3 sets, 8-15 reps
• Inverted row : 3 sets, 8-15 reps
• Push up (regular, knee, or elevated): 3 sets 8-15 reps

Each of these can be done Monday, Wednesday, and Friday (or Tuesday, Thursday, and Saturday) for a few weeks. And yes, you can do the same workout 3 times per week. You’ll get to practice some of the most important movement patterns and focus on form.

For most of us that want to get stronger and to look and feel better with and without our clothes on this will be fine and you can do it forever as long as you use progressive overload

Recommended reading: Getting started strength training guide

Making adjustments as you move through your fitness journey

Just because you do X doesn’t mean you get or deserve Y. Sometimes you’re going to work really hard for something and it’s not going to work out the way you had hoped for or at the rate you expected.

Patience is a virtue. 

Pause, reflect, take a mini-break, or ask for help. Review what’s going really well for you and where there could be room for 1% better.

Getting started with the 12-week how to start your fitness journey for beginners plan

This article is one of many ways you could start or restart your fitness journey. My hope is that it takes some of the confusion and overwhelm out of it for you.

• Pre-work: Mindset, weekly reflection, decide which week you want to strength train
• Week 1 and 2: Walking Routine and meaningful movement
• Week 3 and 4: Calorie awareness
• Week 5 and 6: Protein and veggies
• Week 7 and 8: Self-care before snacking
• Week 9 and 10: Adjust carbs and fats
• Week 11 and 12: Reflect and adjust

Best of luck,

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Starting a fitness journey can be intimidating. There are workouts to learn, diets to follow, willpower to conjure, and self-consciousness to overcome. But making the decision to start a fitness regimen and making strides toward improving your health are the absolute best things you can do for yourself— mind and body . So give yourself a big pat on the back, then listen to the sage advice of trainer, coach, natural bodybuilder, and gym owner Eric Broser . 

Here, Eric answers the most common training questions he gets from people who are starting their quest toward fitness. 

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I don’t know how to use the equipment or do any workouts. How do I get started?

As a complete beginner, the gym can certainly be an intimidating place. This is why I suggest hiring a personal trainer for a good eight to 10 sessions. He or she can teach you what muscle groups each piece of equipment works, as well as proper exercise technique, breathing patterns, and rep cadence. A good trainer will also help you develop a workout program that is suited to your present level of fitness, particular goals, and that addresses any injuries or limitations that you may have.

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What type of training should I do to lose weight?

When it comes to losing weight, you need a combination of weight/resistance training and cardiovascular exercise. Many people make the error of performing too much cardio and neglecting weightlifting, thinking that only treadmills, stationary bikes, and stair steppers are responsible for burning fat—but this is far from true.

While cardio will certainly help you burn extra calories, it’s weight training that is going to stimulate the metabolism (so that you become a fat-burning machine), change the composition of your body, and bring about the shape and contours you want. I suggest at least three to four days per week lifting weights and four to five performing cardio—preferably first thing in the morning or right after resistance training.

What type of training should I do to build strength and muscle?

For building strength and muscle, you’ll need a well-designed weight training program that primarily utilizes free weights and compound (multi-joint) exercises. A four-day-per-week program works quite well for most, using a two on, one off; two on, two off pattern. This allows you to hit each muscle group hard once per week, while providing you three days for rest and recovery (which is when actual growth takes place). 

I suggest starting with about four exercises for three sets each for major muscles like back, quads, hamstrings, chest, and shoulders. For smaller groups like biceps, triceps, traps, abs, forearms, and calves, you’ll do well with just three movements for two to three sets each. Perform one to three warmup sets before each exercise (more are needed earlier in the workout), and then work sets of 13 to 15, 10 to 12, and 7 to 9 reps.

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How often do I need to work out?

How often you need to work out depends on your fitness level, goals, and time limitations. The loftier the goal, the more time you will have to spend going after it. That said, if you have a very demanding job, a family, or other important personal responsibilities, you may not be able to spend hours per week working out. Then you’ll need to be patient when it comes to reaching your goal.

To make decent progress you need to hit the gym at least three days per week for an hour at a time. However, as time passes, you’ll begin to require more time in order to see continued progress. I suggest starting out with three gym sessions per week and adding to your program every month or so.

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How much time should I spend in the gym?

Like the last question, this depends on how fit you currently are, what goals you have set for yourself, and how much time you have to devote to working out. For some people it may be best to schedule three hour-long workouts per week, while others may find it more convenient and beneficial to train five to six days per week—but for only 30 minutes. 

In other words, it’s best to think about how many total hours per week you’ll spend in the gym, and then decide how best to spread it out. Another important point to consider is quality of time and not just quantity. Someone who is very dedicated and focused on their training can often get far more accomplished in just 30 minutes than someone who’s there for an hour, but constantly distracted by their phone, chatting with others, and watching rather than doing.

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How much rest do I need?

Certain exercises are far more demanding on the body than others and require more rest between sets. For example, a set of 15 reps of barbell squats will not only tax the thighs, glutes, and lower back, but will also have you breathing like a freight train. You may find that you need a good three to four minutes before you are ready to get to the next set. On the other hand, performing 15 dumbbell side laterals may only require 45 to 60 seconds of recovery time. 

Another point to consider is what your primary goal is and how weight training will work best to reach it. Someone who’s in the gym to build massive size and power will want to rest for longer periods in between sets so as to be able to lift maximum weight for maximum reps. When you’re looking to burn body fat and increase endurance, it’s best to keep heart rate elevated and move quickly from set to set, even if the weights are lighter. 

As for between workouts, you may find that as a beginner that a full day of rest is needed in between weight training sessions. However, as you progress and become more resilient, it’s possible to train for days without a break, just as long as you never work the same muscles two days in a row. Cardio can be done daily.

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Should I start a supplement regimen?

In the beginning of your health and fitness journey, the main focus should be on implementing an intelligent and efficient workout regimen and a healthy and balanced nutrition program. Anyone who tells you to immediately jump on all sorts of sports supplements is either misinformed or trying to make a buck (well, most of them). After spending eight to 12 solid weeks in the gym, working hard and consistently while carefully following a sound diet, it’s appropriate to think about adding supplements into the mix. 

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Is there really a 30- to 60-minute window to consume protein post-workout? Why?

It’s actually true that within the first hour after working out intensely with weights, the body is in a special metabolic state where protein and carbohydrates are partitioned toward muscles and away from fat cells. This is because during this period, insulin sensitivity is extremely high, which means amino acids and carbs will very readily be absorbed, assimilated, and stored directly into damaged muscle cells. This allows for repair, recovery, and recuperation to start immediately, and over time you’ll get far better results than eating your post-workout meal outside of this anabolic window.

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I’m severely out of shape. Is there anything that isn’t safe for me to do?

While it’s likely safe for you to begin a light workout program, preferably under the care of an experienced and educated personal trainer, it would be best for you to consult with your physician before even stepping into a gym. Getting the green light from your doc will give you peace of mind and keep you from needlessly causing yourself harm, illness, or injury, especially when you are taking steps to improve your health and wellness. Don’t be disheartened; just talk to your doctor first to get a physical and come up with a strategy. 

Jordan Siemens

Do you recommend any non-workout activities to get fit?

Absolutely, yes. Not only are  outside activities  great for your body, they’ve been proven to improve your mental wellbeing —depression is often a factor for people who find it difficult to get in shape. These types of activities are especially great when it comes to getting in your cardiovascular training. It’s far more enjoyable to hike, dance, bike, run stairs, or swim than to walk on a treadmill every session. 

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How do I know my training is working? What performance measures should I be tracking?

Carefully tracking your progress is extremely important when embarking on any kind of physical fitness program. If possible, it’s a good idea to meet with a coach or trainer every two to four weeks to have your weight, body fat, and complete measurements taken. You can take it a step further by having regular blood tests via your primary physician if you are trying to regulate general health measures like total cholesterol, ratio of LDL to HDL, triglycerides, and blood pressure. 

Oddly enough, a very good indicator of progress is feeling how your clothes fit. Obviously if you are looking to get bigger and more muscular, you know you are headed in the right direction if your shirts are fitting tighter in the arms, chest, and through the back. The scale is not always a telltale sign of whether your program is yielding results, since it’s very possible for people, especially women, to drop several sizes without losing a single pound. Always remember that muscle weighs more than fat, but it takes up far less space.

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What do I do when I hit a plateau?

When stagnation sets in, it’s time to look carefully at your overall program and decide what changes need to be made to kickstart progress once again. Sometimes it’s a case of simply adding in more work or tweaking your diet by adding or subtracting calories (depending on the goal). Other times you have to ask yourself if you are truly giving it 100 percent every day in the gym. Simply showing up is not going to get the job done—you need to focus, concentrate, and give your all to every set and rep.

Another possibility is that your body and mind have adapted to the exercises and types of cardio you have been doing and need a change. Try changing some of your weight training movements, switching to different cardio machines, using more or less resistance, or altering rest between sets. 

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I’m really struggling, how do I stick with it?

This may be the toughest question of all to answer. The desire and will to keep pushing yourself day after day has to come from within. While the people close to you may lend their support (and you should question anyone who doesn’t), it’s still you that has to take the journey. You’re the one who has to skip the cheat meals, pass on the booze, pump the weights, and sweat on the treadmill, bike, and stepper. 

But just like anything in life, few things worth having come easy. And honestly, nothing is more important than your health. That said, a few suggestions I have that may help are: 

• See if a friend, family member, or another gym goer will work out with you. It’s great having a partner . 
• Watch inspirational videos or movies that can help psyche you up to go to the gym. 
• Always wear headphones with your favorite motivational music when you work out. 
• Contemplate how you will feel about quitting . Think about looking back months from now and knowing what you might have accomplished had you stuck with it.
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Best beginner workout plan for your first week in the gymHere...

Are you feeling disoriented and out of place on your initial visit to the gym? I know, right?

You were staring wide-eyed at machines that looked more alien than exercise equipment. You're not the only one feeling overwhelmed.

In this whirlwind journey to fitness, it's easy to feel overwhelmed. That’s why we need a solid game plan!

This guide is your North Star in the unfamiliar territory of the weight room. We'll start by developing a workout routine and delve into weight versus strength training for beginners.

We’ll also walk through the essential steps to kick-start an effective beginner program – creating schedules, warming up correctly, focusing on form, incorporating cardio and rest days, plus tracking progress! It's time to transform confusion into confidence...

Developing A Workout Routine: A Must For Every Beginner

Jumpstarting your fitness journey can be daunting. Crafting a well-thought-out exercise regimen can make your fitness voyage easier and more satisfying.

The first step to getting fit is setting realistic goals. Whether you want to shed pounds, lose weight, or gain muscle mass, knowing what you aim for helps tailor the perfect routine.

A balanced workout program includes strength training and cardio exercises. Strength workouts build muscles, while cardio boosts heart health.

Maintaining consistency in workouts needs a schedule that fits into your lifestyle. Dedicate specific days and times of the week to working out at Onelife Fitness gym locations across the East Coast United States - this will help keep motivation levels high.

A good warm-up prepares your body for intense exercise by increasing blood flow and loosening joints. Bear in mind these are just basic guidelines; starting requires patience and persistence, but remember, every step counts towards achieving better health.

Cardio workouts are a game changer for burning calories and boosting overall health. Cardio improves endurance, which lets you get more from each workout session. You can lift heavier weights or hold that yoga pose longer because your body is conditioned to handle it better.

Experts recommend 150 minutes of moderate aerobic activity every week. That’s just about 30 minutes a day. Easy enough, right?

You can choose any form of cardio that suits your taste. Beginners can use cardio machines such as running on the treadmill or cycling. If you want to combine your cardio machine workout with an additional activity, you can swim in our pool – whatever gets your heart pumping.

Don't Forget To Rest!

Rest days are important. Give yourself time between sessions for recovery so that when you hit the gym again - with Onelife Fitness' variety of classes, beginner workouts, and amenities, you’re ready to give it everything.

The Harvard Medical School emphasizes this fact. Without allowing your muscles sufficient rest days, the results you seek will not be achieved. Muscle fatigue isn't something to shrug off, either. Overtraining can cause physical harm that could keep you away from the gym for more than a brief period. So remember - rest days aren’t about laziness but about becoming stronger.

A balanced approach is best when working out and taking rest days. The American Council on Exercise recommends active recovery during your downtime—think low-intensity activities like yoga or leisurely walks—to help speed up muscle recovery while keeping your body moving.

#2: Upper Body Beginner Workout

For beginners looking to strengthen their upper body, several effective workouts can lay the foundation for a stronger and more toned physique.

Push-ups are a fantastic starting point as they engage the chest, shoulders, and triceps while improving core stability. Dumbbell or resistance band exercises, such as bicep curls, shoulder presses, and lateral raises, help target specific muscle groups and can be adjusted to accommodate varying fitness levels.

Next are rows. Whether performed with a barbell, dumbbells, or a cable machine, rows are excellent for building upper back and lat strength. Additionally, planks and their variations are superb for core development, providing stability and support for upper-body workouts.

Incorporating these exercises into a well-rounded routine, gradually increasing intensity, and maintaining proper form will help beginners build a solid upper body foundation and progress toward their fitness goals.

#3: Lower Body Workout

Lower body workouts are crucial for beginners, contributing to a balanced physique and enhancing overall strength and stability.

Squats are a fundamental lower body exercise that targets the quadriceps, hamstrings, and glutes while engaging the core. Lunges are another essential movement that helps improve leg strength, balance, and flexibility. Incorporating deadlifts into your routine is also beneficial, as they work the entire posterior chain, including the lower back, glutes, and hamstrings.

Strong lower body muscles are essential for everyday activities and can prevent injuries while promoting better posture. Beginners should prioritize these lower body exercises and gradually increase resistance to see significant improvements in their fitness journey.

Weight Training Vs. Strength Training In Your Beginner Workout Plan?

If you're a novice at the fitness center, maybe you have queries concerning weight lifting and strength training. But don't worry. Don't worry - we'll clarify the differences between weight and strength training. Weight training, often linked with bodybuilding, is about lifting as heavy as possible for fewer than ten reps each. It helps in increasing muscle size due to a process called hypertrophy.

On the other hand, although it involves weights, strength training isn't just about how much weight you can lift. The focus here is on increasing your power capacity by doing more repetitions with lighter weights.

What is the key difference between gym workouts? Weightlifting aims to grow bigger muscles, while strength exercises enhance functional ability by working on multiple muscle groups simultaneously. Learn More Here.

• If your goal is building big muscles and aesthetics, Go for weight lifting.
• If you want improved performance in daily tasks or sports, Strength workouts are your best bet.

Your choice should align with what motivates YOU most in fitness. There's no 'one-size-fits-all' plan - explore both types of workout at Onelife Fitness to see what works best for you.

The Essential Steps In A Solid Workout Beginner Program

Starting your fitness journey at Onelife Fitness? Let's get you going with these essential steps.

Create a Schedule

Creating a workout schedule is your first step in setting up for success. A well-planned routine lets you balance different types of exercises and ensures you don't skip any crucial workouts. Your initial week at the gym can be overwhelming, but having a plan makes it manageable. Begin by identifying which days to hit the gym. Plan for three days each week at the gym if you can.

Next, decide on the length of each session based on your availability and fitness level. Beginners typically start with 30-45-minute sessions. Distribute different workouts across these sessions: weight training one, free weights another day, cardio another day, and perhaps an enjoyable class like yoga or Zumba on yet another day.

This diversity helps keep things interesting and works out various muscle groups, promoting overall body strength and endurance. So grab that calendar (or smartphone app) and create your personalized gym workout and schedule.

Warm Up Properly

The initial move to a successful exercise session is prepping your body with an adequate warm-up. It's about breaking a sweat and preparing your full body well for the exercises ahead.

A solid warm-up should increase your heart rate and loosen up muscles. This reduces injury risk and lets you get more from each exercise. You can start with some light cardio, like jogging or jumping jacks. Healthline has great suggestions if you need help figuring out what works best.

Moving on to focused stretching after light cardio is key in prepping specific muscle groups that will be worked during training. If squats are part of your interval training plan, stretch quads and hamstrings. For upper body workouts, focus on arms and shoulders using stretches suggested by the Mayo Clinic .

Last tip: dynamic over static. Dynamic movements involve active motion - think leg swings or arm circles rather than holding one position as in static stretches.

Focus on Form

Your first week at Onelife Fitness can be exciting, but don't let that excitement rush you into bad form. Proper technique is essential for optimizing your workouts and avoiding potential harm.

Want to achieve proper form? Keep your back straight, shoulders aligned, and knees over toes when doing lower-body squats or lunges. This means keeping a straight back, not rounding your shoulders, and ensuring your knees are over your toes during lower-body moves.

If you're unsure about any movement, ask for help from our certified trainers. They're there to guide beginners through proper techniques - it's their job. Also, take advantage of resources available online. For example, Healthline has an excellent beginner guide on weightlifting with all the techniques that could be useful as reference material.

Start slow; master the technique before increasing intensity or load because good form equals better results and a lower chance of injuries. Remember: The gym isn't a race—it’s a lifelong journey towards fitness.

Track Your Progress

Maintaining a record of your advancement is not just an incentive; it's an indispensable resource that allows you to assess how successful your exercise routine is. It's an essential tool that lets you see how effective your workout plan is.

To start, keep a fitness journal or use an app like MyFitnessPal . Note down your exercises, weights lifted, and reps completed each session. Over time, these notes will show clear signs of improvement, which can be encouraging.

What should I workout in the first week of the gym?

Your initial week at the gym should include a blend of strength training, cardio exercises, and proper form learning. Don't forget to rest.

How do I plan a gym week for beginners?

To plan your beginner's gym week, schedule varied workouts like weightlifting and cardio. Warm up before sessions, focus on form during them, and track progress afterward.

What should a beginner do on the first day of gym?

A newbie’s first day at the gym is about orientation. Get familiar with the equipment, learn basic exercises from an instructor or a personal trainer, warm up well, and start slow.

What is the best workout to start the week?

Kickstart your fitness journey by doing compound movements like squats or bench presses that work for multiple muscle groups simultaneously.

Starting at the gym doesn't have to be a struggle...

The key is having the best beginner workout plan for your first week in the gym.

You've learned how important it is to develop a routine and understand weight versus strength training.

Incorporate cardio into your regime, take those essential rest days, and track progress religiously. That's how you turn fitness dreams into reality!

This guide has given you practical tools for starting strong... Now it’s time to lace up those sneakers and get started!

Contact Onelife Fitness for all your fitness questions and gym classes across GA , MD , VA , DC & WV . We look forward to helping you on your health and fitness journey!

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The Ultimate Roadmap to an Empowering Fitness Journey

Embarking on a fitness journey refers to the intentional and structured pursuit of improving one’s physical fitness, overall health, and well-being. It involves setting goals, adopting healthy lifestyle habits, and engaging in regular exercise and physical activity to achieve desired outcomes. A fitness journey is a personal and transformative experience that goes beyond short-term goals and focuses on long-term sustainable changes.

A fitness journey is unique to each individual, as it is tailored to their specific needs, preferences, and starting point. It can involve a wide range of activities such as cardio exercises, strength training, flexibility exercises, and mindful practices like yoga or meditation. The journey may also include modifications to one’s diet, sleep patterns, stress management techniques, and overall lifestyle choices.

Embarking on a fitness journey holds immense significance for individuals seeking to improve their health and overall quality of life. Here are some key reasons why a fitness journey is important:

• Physical health improvement: Engaging in regular exercise and physical activity has numerous benefits for physical health. It helps strengthen the cardiovascular system, improves muscle tone and strength, enhances flexibility, boosts metabolism, and promotes weight management. Regular physical activity also reduces the risk of chronic conditions such as heart disease, diabetes, and certain types of cancer.
• Mental and emotional well-being: Exercise has a profound impact on mental and emotional health. It releases endorphins, commonly known as “feel-good” hormones, which promote a positive mood, and reduce stress, anxiety, and symptoms of depression. Regular exercise also improves cognitive function, enhances focus, and increases self-confidence and self-esteem.
• Energy and vitality: A fitness journey can significantly increase energy levels and overall vitality. Regular physical activity improves circulation, delivering more oxygen and nutrients to the body’s tissues and organs. This leads to increased energy, improved alertness, and a greater sense of vitality throughout the day.
• Longevity and quality of life: Adopting a fitness journey can positively influence longevity and overall quality of life. Regular exercise has been shown to increase life expectancy and reduce the risk of premature death. It enhances functional abilities, promotes independence, and enables individuals to enjoy an active and fulfilling life well into older age.
• Personal growth and self-discovery: A fitness journey is not just about physical transformation but also about personal growth and self-discovery. It provides an opportunity to challenge oneself, push beyond comfort zones, and discover new strengths and capabilities. It cultivates discipline, perseverance, and resilience, fostering a sense of accomplishment and personal empowerment.

By embarking on a fitness journey, individuals can experience holistic improvements in their physical, mental, and emotional well-being. It offers an empowering path toward self-improvement, personal growth, and a healthier, more fulfilling life.

Starting Your Fitness Journey

One of the first steps in starting a fitness journey is setting clear and realistic goals. Goals provide direction, motivation, and a sense of purpose throughout the journey. When setting fitness goals, it’s important to make them specific, measurable, attainable, relevant, and time-bound (SMART). This means defining the desired outcome, determining measurable indicators of progress, ensuring the goals are within reach, aligning them with personal values and aspirations, and setting a timeframe for achievement.

Examples of fitness goals could include losing a certain amount of weight, increasing strength and muscle tone, improving cardiovascular endurance, participating in a specific event or sport, or simply adopting a more active and healthy lifestyle. Setting goals that are meaningful to you will keep you focused and motivated along your fitness journey.

Before starting any fitness program, it’s essential to assess your current fitness level. This assessment helps you understand your strengths, weaknesses, and areas that need improvement. It also provides a baseline against which you can track your progress and measure the effectiveness of your fitness journey.

There are various ways to assess your fitness level. You can start by evaluating your cardiovascular fitness through exercises like walking, jogging, or cycling to determine your endurance and aerobic capacity. Strength tests, such as push-ups, squats, or lifting weights, can assess your muscular strength. Additionally, flexibility tests like reaching for your toes or performing stretches can evaluate your range of motion.

Alternatively, you may consider seeking professional help from a certified fitness trainer or healthcare professional who can conduct a comprehensive fitness assessment. They can provide a more accurate evaluation of your fitness level, identify any potential limitations or health concerns, and tailor a fitness plan that suits your specific needs and goals.

Before embarking on a fitness journey, it is advisable to consult with a healthcare professional, especially if you have any underlying health conditions or concerns. A healthcare professional, such as a doctor or a registered dietitian, can provide valuable guidance and support to ensure your fitness journey is safe and effective.

During the consultation, you can discuss your goals, medical history, and any concerns you may have. The healthcare professional can assess your overall health, provide recommendations on exercise intensity and duration, discuss dietary considerations, and offer insights into managing any health conditions or medications that may impact your fitness journey.

This consultation is particularly important if you have a history of chronic conditions, are pregnant or postpartum, are over the age of 40, or have been inactive for an extended period. The healthcare professional can help create a personalized fitness plan that takes into account your individual needs, abilities, and limitations, ensuring a safe and successful start to your fitness journey.

By setting clear goals, assessing your current fitness level, and consulting with a healthcare professional, you establish a solid foundation for your fitness journey. This proactive approach enables you to create a personalized plan that aligns with your aspirations, minimizes the risk of injury, and sets you up for long-term success.

Benefits of a Fitness Journey

Embarking on a fitness journey brings numerous benefits to your physical health. Regular exercise and physical activity have been shown to reduce the risk of chronic diseases and improve overall health. Here are some of the key physical health benefits of a fitness journey:

• Weight management: Engaging in regular physical activity helps in weight management by burning calories and building lean muscle mass. It can assist in achieving and maintaining healthy body weight, reducing the risk of obesity-related conditions such as heart disease, diabetes, and certain cancers.
• Cardiovascular health: Regular exercise strengthens the heart muscle, improves blood circulation, and lowers blood pressure. It reduces the risk of developing cardiovascular diseases, including heart attacks, strokes, and coronary artery disease.
• Stronger bones and muscles: Weight-bearing exercises, such as resistance training and weightlifting, stimulate bone growth and increase bone density, reducing the risk of osteoporosis. Additionally, strength training exercises help build and maintain muscle mass, improving overall strength and stability.
• Improved immune system: Regular physical activity has been shown to enhance the immune system’s function, reducing the risk of certain illnesses and infections.
• Better sleep: Engaging in physical activity can improve the quality of sleep, helping you fall asleep faster and enjoy deeper, more restorative sleep. It also helps regulate your sleep-wake cycle, promoting a consistent and refreshing sleep pattern.

In addition to the physical benefits, a fitness journey has a positive impact on mental and emotional well-being. Regular exercise has been linked to improved mood, reduced symptoms of anxiety and depression, and enhanced overall mental well-being. Here’s how a fitness journey can boost your mental health:

• Stress relief: Physical activity stimulates the release of endorphins, the body’s natural “feel-good” chemicals, which help reduce stress and improve mood. Exercise provides a healthy outlet for managing stress and promoting relaxation.
• Enhanced cognitive function: Regular exercise has been shown to improve cognitive function, including memory, attention, and problem-solving skills. It stimulates the growth of new brain cells and enhances the brain’s ability to form connections.
• Increased self-esteem: Achieving fitness goals, improving physical fitness, and taking care of your health can boost self-confidence and self-esteem. The sense of accomplishment from overcoming challenges and making progress in your fitness journey contributes to a positive self-image.
• Mood regulation: Exercise has a positive impact on mood regulation, helping to alleviate symptoms of anxiety and depression. It promotes the release of neurotransmitters like serotonin and dopamine, which are associated with improved mood and a sense of well-being.

Regular physical activity improves energy levels and enhances stamina. As you engage in a fitness journey, you’ll experience increased endurance, allowing you to perform daily activities with less fatigue. Regular exercise helps your cardiovascular system work more efficiently, delivering oxygen and nutrients to your muscles, which boosts overall energy levels.

A fitness journey can significantly improve self-confidence and body image. As you progress in your fitness goals, achieving milestones and overcoming obstacles, you’ll develop a sense of pride and self-assurance. Your physical transformations and increased fitness levels contribute to a positive self-perception and improved self-confidence in various areas of life.

In summary, a fitness journey offers a multitude of benefits for both physical and mental well-being. From weight management and cardiovascular health to improved mood and self-confidence, embracing a fitness journey positively impacts various aspects of your life. By committing to regular physical activity and making fitness a priority, you can reap the rewards of a healthier, happier, and more confident you.

Duration of a Fitness Journey

When embarking on a fitness journey, it’s essential to recognize that it is not a temporary endeavor but a lifelong commitment to your health and well-being. Fitness is a continuous journey that involves adopting healthy habits, maintaining consistency, and adapting to various stages of life. While specific goals may have time frames attached to them, the overall fitness journey extends beyond reaching those goals. It’s about cultivating a sustainable and healthy lifestyle that you can maintain in the long run.

The duration of a fitness journey varies for each individual and depends on several factors, including starting points, goals, commitment, and lifestyle. It’s crucial to set realistic expectations for progress and avoid comparing your journey to others. Progress is not always linear, and there may be periods of plateaus or setbacks along the way. It’s important to focus on gradual improvements and celebrate small victories, as they contribute to long-term success.

Instead of fixating on a specific timeline, shift your focus to building healthy habits and making consistent progress. Embrace the concept of sustainable change rather than seeking quick fixes or rapid transformations. Remember that the most significant transformations occur over time and require patience, dedication, and perseverance.

A fitness journey is not a destination but an ongoing process of continuous improvement. As you progress, your goals may evolve, and new challenges and opportunities may arise. Embrace the mindset of constantly striving to be better and finding new ways to challenge yourself physically and mentally.

Set new goals or milestones periodically to keep yourself motivated and engaged in your fitness journey. This could involve increasing the intensity or duration of your workouts, trying new forms of exercise, participating in fitness events or competitions, or exploring different fitness disciplines.

Furthermore, focus on holistic growth beyond physical fitness. Consider incorporating other elements into your fitness journey, such as improving flexibility, practicing mindfulness and stress management techniques, or enhancing your nutrition. The key is to maintain a growth mindset and embrace opportunities for self-improvement in all aspects of your well-being.

In summary, the duration of a fitness journey is not limited to a specific timeframe but is an ongoing commitment to a healthy and active lifestyle. Understand that progress may take time, and it’s important to set realistic expectations and avoid comparing yourself to others. Embrace the concept of continuous improvement, continually challenging yourself, and exploring new growth opportunities. Remember, a fitness journey is a personal and lifelong endeavor that extends far beyond reaching initial goals, and the key to success lies in maintaining consistency and a positive mindset throughout the journey.

Creating a Fitness Journey Plan

One of the keys to a successful fitness journey is finding activities and exercises that you genuinely enjoy. When you engage in activities you like, you’re more likely to stay motivated and committed to your fitness plan. Take some time to explore different types of physical activities, such as running, swimming, dancing, hiking, cycling, or playing a sport. Experiment with various exercises and discover what brings you joy and fulfillment.

Consider your preferences, interests, and lifestyle when choosing activities. If you enjoy being outdoors, you might opt for activities like hiking or cycling. If you prefer a social environment, group fitness classes or team sports could be a great fit. The goal is to find activities that keep you engaged, excited, and eager to participate.

A well-rounded fitness journey plan includes a combination of cardio, strength training, and flexibility exercises. Each component plays a vital role in improving overall fitness, health, and functional ability.

Cardiovascular exercises, such as jogging, swimming, or cycling, elevate your heart rate and help improve cardiovascular health, endurance, and calorie burn. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week.

Strength training exercises, such as weightlifting or bodyweight exercises, help build muscle strength, improve bone density, and enhance overall body composition. Include strength training exercises at least two days a week, targeting all major muscle groups.

Flexibility exercises, such as yoga or stretching routines, improve joint mobility, muscle flexibility, and posture. Incorporate stretching exercises into your fitness plan to enhance your range of motion and reduce the risk of injuries.

Remember to start gradually and progress gradually. If you’re new to exercise or returning after a break, begin with low-intensity activities and gradually increase the duration and intensity as your fitness level improves.

To stay organized and motivated, it’s essential to design a fitness journey plan that includes a schedule and milestones. Set aside specific days and times for your workouts, treating them as non-negotiable appointments with yourself. Consistency is key, so aim for regular exercise sessions throughout the week.

Consider your personal schedule and commitments when designing your fitness plan. Find a balance that works for you, whether it’s early morning workouts, lunchtime sessions, or evening exercises. Choose a time when you’re most likely to follow through with your fitness routine and when you feel energized and focused.

Setting milestones can provide a sense of direction and accomplishment throughout your fitness journey. Break down your goals into smaller, manageable milestones that you can work towards. These could include increasing the duration or intensity of your workouts, reaching a specific weight or body composition target, or achieving a certain fitness milestone, like running a 5K race.

Track your progress regularly, celebrating each milestone you achieve. This can help you stay motivated and provide tangible evidence of your growth and improvement. Consider using a fitness tracker or journal to record your workouts, measurements, and milestones.

In conclusion, creating a fitness journey plan involves identifying enjoyable activities, incorporating a variety of exercises, and designing a schedule with milestones. Choose activities that you genuinely enjoy and that align with your preferences and lifestyle. Incorporate cardio, strength training, and flexibility exercises to improve overall fitness and health. Design a schedule that suits your routine and set realistic milestones to work towards. Remember, the key is to find a balance that is sustainable and enjoyable, making your fitness journey a positive and fulfilling experience.

Staying Motivated During Your Fitness Journey

One of the most important factors in staying motivated during your fitness journey is finding your inner motivation and purpose. This involves identifying the reasons why you want to embark on this journey and understanding the personal benefits it will bring to your life. Ask yourself what drives you and what you hope to achieve through your fitness journey.

Some common motivations for embarking on a fitness journey include improving overall health, increasing energy levels, boosting self-confidence, managing stress, or achieving specific fitness goals. Reflect on your own aspirations and values to determine what truly inspires you. By connecting with your inner motivation and purpose, you’ll have a strong foundation to stay committed even when challenges arise.

Setting rewards and incentives along the way can provide an extra boost of motivation during your fitness journey. Rewards serve as positive reinforcement for your efforts and help you stay focused on your goals. Consider setting both short-term and long-term rewards to celebrate milestones and accomplishments.

Short-term rewards can be simple and immediate, such as treating yourself to a massage, buying new workout gear, or enjoying a favorite healthy meal. These rewards act as reminders of the progress you’ve made and encourage you to continue moving forward.

Long-term rewards can be more significant and aligned with your ultimate fitness goals. For example, if your goal is to run a marathon, treat yourself to a weekend getaway after completing the race. These rewards serve as a culmination of your hard work and dedication.

Remember that rewards don’t always have to be material. Consider rewarding yourself with non-food-related treats, like a day off to relax, a movie night with friends, or a spa day. The key is to choose rewards that are meaningful to you and that reinforce the positive behaviors you’re cultivating throughout your fitness journey.

Building a support system can greatly contribute to your motivation and accountability during your fitness journey. Surrounding yourself with positive and like-minded individuals who share similar goals can provide the encouragement and support you need to stay on track.

Reach out to friends, family members, or colleagues who have an interest in fitness or who are also on their own fitness journey. Share your goals with them and ask if they would like to join you or provide support along the way. Having a workout buddy or a group of people who understand and share your challenges and successes can be incredibly motivating.

Additionally, consider joining a fitness community or finding an online support group. These communities offer a sense of belonging and can provide valuable insights, tips, and encouragement. Engaging with others who are also striving for better health and fitness can create a sense of camaraderie and inspire you to keep pushing forward.

Don’t hesitate to lean on your support system when you face obstacles or moments of doubt. They can offer guidance, celebrate your victories, and remind you of your progress. Likewise, be a source of support for others, as helping others on their fitness journey can reinforce your own commitment and sense of purpose.

In conclusion, staying motivated during your fitness journey requires finding your inner motivation and purpose, setting rewards and incentives, and seeking support from friends, family, or a fitness community. Connect with the reasons why you want to embark on this journey and use them as a source of inspiration. Set rewards and incentives to celebrate your progress and keep you motivated along the way. Surround yourself with a supportive community that understands and shares your goals. By implementing these strategies, you’ll maintain the motivation needed to stay committed and achieve long-term success in your fitness journey.

Diet and Nutrition during Your Fitness Journey

When it comes to your fitness journey, diet and nutrition play a crucial role in supporting your overall health, optimizing your physical performance, and achieving your fitness goals. A balanced and nutritious diet provides the necessary fuel, nutrients, and building blocks for your body to function optimally.

A balanced diet consists of a variety of nutrient-dense foods from different food groups, including fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential vitamins, minerals, antioxidants, and fiber that promote overall well-being and support your fitness endeavors.

To maintain a balanced diet, aim to include a wide range of colorful fruits and vegetables in your meals, as they offer an array of vitamins, minerals, and antioxidants. Incorporate whole grains like brown rice, quinoa, and whole wheat bread to provide sustained energy and fiber. Choose lean proteins such as chicken, fish, legumes, and tofu to support muscle repair and growth. Additionally, incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil for their beneficial effects on heart health and nutrient absorption.

Different individuals may have different dietary preferences and requirements. It’s important to explore and find a dietary approach that aligns with your goals, preferences, and lifestyle. Some popular dietary approaches that people incorporate into their fitness journey include:

• Mediterranean Diet: This diet emphasizes whole foods, such as fruits, vegetables, whole grains, legumes, fish, and healthy fats like olive oil. It’s known for its heart-healthy benefits and is rich in antioxidants and anti-inflammatory compounds.
• Plant-Based or Vegan Diet: This diet focuses on consuming plant-based foods and excludes animal products. It emphasizes fruits, vegetables, whole grains, legumes, nuts, and seeds. It can be beneficial for those seeking a diet that is higher in fiber, lower in saturated fat, and environmentally sustainable.
• Low-Carb or Ketogenic Diet: These diets restrict carbohydrate intake and prioritize fats and proteins. They aim to shift the body into a state of ketosis, where it primarily burns fat for energy. These approaches may be suitable for some individuals, but it’s important to consult with a healthcare professional before adopting such a diet, especially if you have any underlying health conditions.
• Intuitive Eating: This approach focuses on listening to your body’s hunger and fullness cues, eating mindfully, and cultivating a positive relationship with food. It encourages honoring your cravings while also prioritizing nutrient-dense foods.

Remember, there is no one-size-fits-all approach to nutrition. What works for one person may not work for another. It’s essential to experiment, listen to your body, and find a dietary approach that supports your fitness goals while nourishing your body and promoting overall well-being.

If you find yourself unsure about the dietary aspects of your fitness journey, it can be helpful to seek guidance from a registered dietitian (RD) or a nutritionist. These professionals are trained in nutrition science and can provide personalized advice based on your specific needs, goals, and health conditions.

An RD can assess your current dietary habits, help you identify areas for improvement, and provide practical strategies for incorporating nutritious foods into your daily routine. They can also address any concerns or questions you may have regarding supplements, portion sizes, meal timing, and navigating social situations that involve food.

Working with an RD can provide you with the knowledge, support, and accountability necessary to optimize your nutrition and achieve your fitness goals in a safe and sustainable manner. They can tailor their recommendations to your unique circumstances, ensuring that your dietary choices align with your fitness journey.

In conclusion, during your fitness journey, it’s important to prioritize a balanced and nutritious diet to support your overall health and fitness goals. Aim for a variety of nutrient-dense foods from different food groups and explore different dietary approaches to find what works best for you. If you need further guidance, consider consulting with a registered dietitian or nutritionist who can provide personalized advice and support. By nourishing your body with the right foods and seeking professional guidance when needed, you’ll optimize your nutrition and enhance the benefits of your fitness journey.

Embarking on a fitness journey is a transformative and empowering experience that can positively impact your life in numerous ways. Whether you’re just beginning your journey or have been on it for a while, remember that every step you take toward a healthier lifestyle matters. Take pride in the progress you make, no matter how small, and celebrate your achievements along the way.

If you haven’t started your fitness journey yet, now is the perfect time to take that first step. Embrace the opportunity to prioritize your health, well-being, and happiness. Remember, every fitness journey is unique, and there is no right or wrong path to follow. It’s about finding what works for you and creating sustainable habits that align with your goals and values.

Your fitness journey is not just about physical transformation; it’s also about improving your mental and emotional well-being. It’s an opportunity to discover your inner strength, challenge your limits, and unlock your full potential. Embrace the journey as an opportunity for self-discovery and growth.

Throughout your fitness journey, it’s essential to practice self-compassion and kindness. Be patient with yourself and recognize that progress takes time. There will be ups and downs, setbacks and obstacles, but remember that each setback is a chance to learn, grow, and come back even stronger.

Surround yourself with a supportive network of friends, family, or like-minded individuals who share your passion for a healthier lifestyle. Seek inspiration from success stories and individuals who have overcome challenges similar to yours. Their stories can serve as a reminder that you’re not alone and that your goals are achievable with dedication and perseverance.

Lastly, remember that a fitness journey is not just a temporary phase but a lifelong commitment to your well-being. Embrace the changes you make as lasting lifestyle choices rather than quick fixes. Continually reassess your goals, set new challenges, and adapt your routines as you progress. Embrace the joy of movement, nourish your body with wholesome foods, and prioritize self-care in all aspects of your life.

Your fitness journey is an ongoing adventure, full of growth , self-discovery, and opportunities for a healthier and happier life. Embrace it with enthusiasm, dedication, and an open mind. Believe in yourself, stay committed to your goals, and never forget the incredible potential that lies within you.

As you embark on or continue your fitness journey, remember that the power to transform your life is in your hands. You have the ability to create a healthier, stronger, and more vibrant version of yourself. Embrace the journey, enjoy the process, and savor the rewards of a fitter, happier, and more fulfilling life.

Thank you for joining us on this fitness journey! We hope you found our The Ultimate Roadmap to an Empowering Fitness Journey blog insightful and inspiring. Our aim is to provide you with valuable information, expert advice, and motivational content to support you in your wellness endeavors.

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FAQs about Fitness Journey

What is a fitness journey.

A fitness journey refers to the process of adopting a healthier and more active lifestyle with the goal of improving physical fitness, overall well-being, and achieving personal fitness goals.

How do I start my fitness journey?

To start your fitness journey, begin by setting clear and realistic goals, assessing your current fitness level, and designing a fitness plan that includes a variety of exercises and activities. Start with small steps and gradually increase intensity and duration as you progress.

What are the benefits of embarking on a fitness journey?

Embarking on a fitness journey offers numerous benefits, including improved cardiovascular health, increased strength and endurance, weight management, stress reduction, enhanced mood, and mental well-being, increased energy levels, and reduced risk of chronic diseases.

How long does a fitness journey usually take?

The duration of a fitness journey varies for each individual and depends on factors such as starting fitness level, goals, consistency, and dedication. It is important to view fitness as a lifelong journey rather than a short-term endeavor, as maintaining a healthy lifestyle is a continuous process.

What should I include in my fitness journey plan?

Your fitness journey plan should include a combination of cardiovascular exercises, strength training, flexibility exercises, and adequate rest and recovery. It should be tailored to your goals, preferences, and fitness level. It is also important to incorporate proper nutrition and hydration into your plan.

How do I stay motivated during my fitness journey?

To stay motivated, set specific and realistic goals, track your progress, celebrate achievements, find activities you enjoy, vary your workouts, seek support from friends or a fitness community, reward yourself for milestones, and remind yourself of the benefits and positive changes that come with a consistent fitness routine.

What are some common challenges people face during their fitness journey?

Some common challenges during a fitness journey include lack of motivation, time constraints, plateaus in progress, dealing with injuries or setbacks, balancing fitness with other responsibilities, and overcoming self-doubt or negative thoughts. It is important to stay resilient, adapt to challenges, and seek support when needed.

Can I embark on a fitness journey without a gym membership?

Absolutely! A fitness journey can be pursued without a gym membership. There are numerous options for home workouts, outdoor activities, bodyweight exercises, and fitness classes or programs available online. It's important to find activities that suit your preferences and fit your lifestyle.

What are some effective exercises for a fitness journey?

Effective exercises for a fitness journey include activities such as running, walking, cycling, swimming, strength training with weights or resistance bands, yoga, Pilates, HIIT (High-Intensity Interval Training), and functional training exercises that engage multiple muscle groups. Choose exercises that align with your goals and preferences.

How can I track my progress during my fitness journey?

You can track your progress by keeping a fitness journal, recording workout sessions, tracking measurements, monitoring changes in weight or body composition, using fitness apps or wearable devices, and assessing improvements in endurance, strength, flexibility, or performance. Regularly review your progress to stay motivated and make necessary adjustments to your fitness plan.

Meet Pradeep Singh, your go-to guide for all things fitness, health, and motivation. With over 7 years in the field, Pradeep brings a blend of expertise and real-world experience to his writing. From workout tips to healthy living insights, he simplifies complex topics, making fitness accessible for everyone. His authentic approach and genuine passion aim to inspire and support your wellness journey. Get ready to embark on a path to a healthier lifestyle with Pradeep as your trusted companion and motivator.

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How to Start Your Fitness Journey

We’ll start by admitting that starting anything new is hard. There’s a reason it’s so common for people to give up on their New Year’s resolutions by February—because building a new habit is an uphill battle from the start. 

Exercising more is the most common New Year’s resolution , and it’s also the first one to go out the window.  

If you’re reading this—whether it’s January or June—you probably don’t want that to be your story. And our goal is to set you up for success from the start.

This guide has plenty of tools, advice, and resources to help you begin a lifelong habit of exercising. New to fitness or new to actually understanding it, this is the knowledge you need to move forward.

How to Set Goals

Setting goals might sound like a simple thing, but it’s challenging to set realistic and motivating goals that keep you going. People tend to run into these common roadblocks when setting goals:  

• You set goals that are completely out of reach . You’re not going to be able to go from zero to 10 pull-ups in your first month of exercising. That’s a fact. But many people set goals that are similarly unrealistic. 
• You set goals you don’t really care about . All too often, we set goals for ourselves that are really being driven by someone else, whether that’s a family member, a coworker, or even the media. If your goal isn’t personally meaningful to you, you’ll have a hard time drumming up enough motivation to work on that goal. 
• You set goals that are too vague to really be actionable . “Exercise more” is a really good example. What does that mean, exactly? How will you know if you’re making progress? 

There are thousands of books about goal setting because this is universally challenging. With a good framework, though, you can learn to set goals that are both achievable and motivating. Let’s look at a few strategies to help you set meaningful goals. 

Start With Why

There’s a great book by Simon Sinek called, Start with Why (you can also watch his TED Talk on the same topic if you’re short on time). It’s more geared toward entrepreneurs and business leaders, but his main idea is just as essential to setting goals with a new fitness program. 

It’s all about taking a step back and defining why you’re doing this—beyond the vague “get in shape.” 

What’s your real purpose in starting an exercise program? 

For many people, it’s about getting overall healthier so they can be comfortable with their bodies or, thinking of longevity, being able to tackle a flight of stairs without thinking about it. 

For others, it’s about reconnecting with an old athletic hobby that used to bring them a lot of joy. And for others still, it might be about getting past chronic pain they’ve lived with for years. 

Choosing to start an exercise journey is hard, and you should be proud of yourself for even making that choice. When we make hard choices like that, there’s always a deeper reason for doing so, even if we don’t realize it right away. 

If your goal is to lose 20 pounds, think through your personal “why” behind that goal. There’s no right or wrong answer, as we each have different things that are important to us. If your motivation is tangible and meaningful to you , that’s something you can keep coming back to, especially on those days when the last thing you want to do is exercise.  

Many people skip this step when setting goals, but you’ll be glad you took the time to think through the deeper purpose driving you to put in this work.  

Find What Motivates You

Knowing your “why” is a big part of staying motivated and setting goals accordingly. Another important piece is tapping in to what psychologists and social scientists refer to as intrinsic motivation and extrinsic motivation.

• Intrinsic motivation comes from the thing itself—in this case, exercise. People who like exercising or feel really good when they work out can draw on that intrinsic motivation. 
• Extrinsic motivation comes from something external. That could be a reward of some kind—“If I do 20 workouts, I’ll buy a new pair of shoes”.

Research shows that these different kinds of motivation are pretty much equally effective . Just having a clear motivation is what makes the difference in success with achieving goals.

One theme that will come up throughout this guide is that the key to success is knowing what works for you. If a certain tool or approach works really well for your friend or colleague, that doesn’t mean it will work well for you.

So, if intrinsic motivation is an effective tool for you, then great. Let’s say you just feel better when you exercise—that doesn’t mean you’ll automatically have the motivation to exercise. You’ll need to remind yourself about how exercising makes you feel (and how not exercising makes you feel), and draw motivation from that. 

Maybe you’re more motivated by extrinsic things, like rewards. You might print out a picture of the reward you want and hang it on your fridge or in front of the treadmill—whatever works. 

Set SMART goals

This mnemonic device for goal setting is popular for a reason—because it works. SMART stands for:

• Specific . Make sure your goal is specific rather than being broad and vague. For example, instead of a goal of “get stronger,” a better goal might be to “build up the strength to do push-ups.” 
• Measurable . Your goal should also be quantifiable so that you can track your progress. So, that might be: “build up the strength to do 10 consecutive push-ups.”
• Achievable . How realistic is this goal? If you’ve never done a push-up in your life, 10 push-ups might not be so achievable right now. Maybe that goal needs to be dropped down to five, or three, or even one. 
• Relevant . This brings us back to your “why.” Is the goal you’re setting relevant to what’s most important to you? Let’s say your “why” is being able to stand up on a surfboard. Being able to do a push-up might be a great goal then, since that strength translates into being able to push yourself off the board and onto your feet. 
• Timebound . Finally, setting time limits to any goal is a good idea so you can check in periodically. Though, It’s important to realize that progress is not linear, and time limits are usually pretty arbitrary. So, if you set a goal of “build up the strength to do one good push-up within two months,” just remember that you can adjust that time along the way. 

This formula is not set in stone, but is a good framework for defining your goals, especially after you’ve gone through the work of figuring out the deeper purpose behind them.  

Write it Down

This might be the most important step of all. You might dismiss this as unnecessary, but we recommend doing it anyway. 

You might write this down in a journal, in a note on your phone, or on a scrap piece of paper you stick to your bathroom mirror. Whatever you do, jot down the answers to the following: 

• What is my “why,” my deeper purpose for starting this exercise program?
• What works better for me, intrinsic motivation or extrinsic motivation? What, specifically, can I draw motivation from? 
• How is my goal SMART? 

Once you’ve answered these questions, you should wind up with a very clear and meaningful goal, like the one we identified in the previous section: 

“I want to build up the strength to do one push-up within the next two months so that I can easily get up off the board when I learn to surf in California.”

Come back to this goal periodically to remind yourself about why you’re doing this and what you’re working toward. That way, you can assess whether you’re making progress toward that goal or if you need to adjust what you’re doing.

Creating Accountability

We’re all human. Sometimes, even motivational strategies, like reminding ourselves of our deeper purpose for exercising, just won’t cut it. When you can’t get yourself going, having someone else holding you to your commitment can be the kick you need to follow through. That’s why establishing a specific plan for accountability is big.

Accountability can come in different forms, and you may need to try a couple of strategies before you find what works for you. Here are some possibilities: 

Find an Accountability Buddy 

For many people, it can be really helpful to have a friend, coworker, or family member going through this process at the same time. That might mean someone who goes to the gym with you or a friend you exchange texts with on your planned workout days. 

This helps in both directions. You know someone else is paying attention to whether or not you’re showing up, but you also have the motivation to help another person stay committed. It’s a win-win. 

Try Group Training

Group training doesn’t work for everyone, but it’s an effective accountability and training tool for a growing number of exercisers. There are plenty of options for group training, including classes in your gym, a fitness studio, a local community center, or at the local park.

There are also new online group training options cropping up every day. You can find exercise classes covering a wide range of goals and approaches held over video platforms like Zoom or dedicated streaming services. 

Training in a group is like having multiple accountability buddies. If you stop showing up, the teacher or other people in the class will likely notice your absence and can check in with you.

Additionally, if you find yourself paying for a gym membership to access classes, you’ll be more motivated to go and get your money’s worth.

There are hundreds, if not thousands, of apps on the market now to create accountability and help you build new habits, many of which are specifically for tracking exercise. You can set up reminders and notifications through any of these apps. Here are just a few  that might help: 

• Fitness tracker apps, like MyFitnessPal or Strava
• Productivity or habit-building apps, like Done
• Apps for specific training modalities, such as the Peloton app or the Nike Run Club app

Don’t underestimate the power of accountability. When we know someone else (even if that’s an app) is counting on us, we’re much more likely to keep showing up.

How to Choose a Program

You’ve set a clear goal, you know your deeper purpose for starting this journey, and you’ve got some accountability and motivation tools in place. All you’re missing now is a training program. 

You have two primary options: w ork with a pre-existing program or build your own program. 

In this section, we’ll cover the first option and give you some guidance on how to choose a pre-existing program. In the following section , we’ll go over how you can build your own program. 

Choose Something You’ll Enjoy

Not everybody loves to sweat, but you don’t have to hate it, either.

Often, when people dismiss exercise out of hand, it’s because they see “exercise” as a pretty narrow thing. It’s lifting weights in the gym, or running on the treadmill, or doing squats. Maybe a dance or spin class. 

It’s true—all of those things fall under the umbrella of exercise. But plenty of other things do, too. 

Here is just a small sampling of different things you might try: 

• Weightlifting
• Martial arts
• Rock climbing
• Bodyweight training
• Mountain biking 
• Indoor cycling 
• Circus arts
• Obstacle course training 
• Ice skating
• Organized sports (like basketball, soccer, football, or hockey)

There are probably dozens more that could be added to that list, but this should give you an idea of just how many options are available to you. 

“Exercise” is a broad term and, especially when you’re new to this, the most important thing is to start moving your body regularly. If you try to force yourself to do something you hate, you probably won’t be able to keep doing it consistently. You’re much better off choosing something you really enjoy and can look forward to doing at least a couple of times per week. 

Different Types of Programs Available

Just like “exercise,” the term “program” can be pretty broad, too. There are programs available online, in books, streaming video, apps, as well as our own training plans .

If you decide to go with a more recreational activity, like swimming or martial arts, the club you join will likely have a suggested program you can follow to make sure you’re progressing as expected. That might be as simple as showing up to a certain number of classes per week, but it’s important to go into this with a plan. 

Even for more solo activities, like hiking or walking, you can find programs online to help you work on your form or breathing, with recommendations on how to build up your endurance.

We’re big proponents of varied workout programs with a focus on bodyweight exercises and based on our experiences, these are the training programs we can recommend:

• Bodyweight 1.0
• Bodyweight 2.0
• Kettlebell 1.0
• 30-Day Challenge
• Bonus module: Intro to Nutrition and Healthy Eating

• Over 12 weeks of calisthenics workouts
• Beginner to intermediate levels
• Progressive calisthenics: Start with the basics and improve with time

Choose a Program Based on Your Goals

No matter what activity you choose as your primary mode of exercise, it’s important to pick a program that aligns with your goals. If your main goal is to work on your endurance so you don’t get winded as easily when hiking, a program that’s primarily focused on building muscle wouldn’t be as effective as an endurance program. 

Some programs don’t really have a stated goal and are more focused on general fitness. That is okay too, but be careful not to choose something that’s too vague. Just like your goals should be specific and measurable, the goals of the program should be, too. Ideally, those goals will be pretty well aligned.

Make Sure the Program Matches Your Level

As a beginner, you’ll want to make sure you’re not biting off more than you can chew. A common mistake people make is buying the flashiest, most popular program on the market, only to find they can’t possibly keep up.

When choosing a program, look at the program’s expectations. 

• Do many of the starting exercise variations look impossible to you? 
• Does the program entail nonstop work at a relatively high level of intensity? 
• Are there clear explanations for exercise technique, or does the program assume you already know what to do for basic exercises?

Be honest with yourself about where you’re starting from and evaluate the program accordingly. Don’t choose a program just because a friend raves about it—you may not be starting from the same place as them.

Building Your Own Training Program

You might decide to build your own exercise program instead of buying or using a ready-made one.

Maybe you have a specific goal that requires a more tailored approach. Or perhaps you’re looking to save money. 

Whatever your reason, experimenting with making your own program is a great way to understand exercise methodology.

You can build a workout in many ways, but we’ll give you a framework for understanding which components are most important. 

Minimum Effective Dose

The concept of “minimum effective dose” is uncomfortable for many people because it goes against what so many of us have been taught. It’s the direct opposite of “more is better.” 

Rather than trying to do as much as you can before collapsing, this concept challenges you to do the least amount possible to see results. Before building an exercise program, try to adopt this mindset that you don’t need to do a lot to see results—especially as a beginner. 

Start with less. You can always add more later if you are able to. 

General Program Structure 

With the “less is more” mindset, you’ll be able to build a healthy and sustainable exercise program. From here, there are four components you’ll need to decide on: 

This is what type of exercise you’ll be doing. As we discussed in the section on choosing a program , you can really choose anything. As long as you’re moving your body and the type of exercise you’re doing supports your goals, everything else is a personal choice. 

We recommend, of course, choosing a mode of exercise you enjoy. If it feels like a chore every time you do it, you’re just not as likely to keep showing up. 

You’ll need to decide in advance how often you want to work out. We recommend three to five times per week, but this is ultimately going to depend on your lifestyle and preferences.

If you have commitments like a rigorous job or small children at home, it might be more realistic to start with fewer dedicated workouts each week. Or, you might find you’re more consistent in your training when you work it into your schedule more often. 

Think about your life realistically, and plan on a frequency that you can stick to. This allows you to get a baseline, which you can always adjust or build upon as you progress.

Here’s where you’ll decide how intensely you want to be working. There are objective and subjective ways of determining intensity. 

Objective measures include things like setting a target heart rate, speed on a treadmill, or revolutions per minute (RPM) on a bike. 

There are various scales for subjective measurements of intensity, but a good one is the ratings of perceived exertion (RPE) scale: 

You may want to create your program with a mix of higher- and lower-intensity activity. It’s not a good idea to be at a 9 or 10 on the RPE scale with every single workout (most people really don’t need to go above a 7/8 ever). 

This last component defines how long your sessions will be. It doesn’t have to be the same every time, and it’s important to build some flexibility into your planning since life is rarely predictable and steady. 

With that said, try to think about what would be an ideal amount of time to spend on a workout session. 

If you’re one of those people who has a lot of internal motivation for exercising and you just love working out, you might relish an hour-long exercise session. For the rest of us, remember it’s about quality over quantity. If you only have 20 minutes you can devote to a workout, then plan for that. Whatever’s realistic.

Creating a Workout for Different Goals

If you choose a less traditional form of exercise (say, dance or swimming), you’ll still want to think about frequency, intensity, and duration, but you may be better off turning to experts on the particular activity for help building a training program. 

With more traditional forms of exercise (like bodyweight training or weightlifting), it’s a bit simpler to provide guidance on building workouts. 

In general, here’s what we recommend depending on your goal: 

• Building strength : use a relatively harder variation of a given exercise for 2–4 sets of 4–6 repetitions per exercise. 
• Hypertrophy (building muscle) : work with a relatively easier variation that you can do for 2–4 sets of 8–12 repetitions per exercise. 
• Building endurance : choose an even easier variation that you can do for 2–4 sets of 12–20 repetitions per exercise . 

To gauge the difficulty of an exercise variation, you’ll want to pick a variation where you can do the recommended number of repetitions while keeping a couple of reps in the tank. 

So, for example, if you’re working on squats with a goal of building strength, you’ll want to pick a variation of the squat where the absolute maximum you can do is eight reps, but you’ll stop at six. That way, you always stay fresh and can make sure to do each exercise with proper and safe form.

Going From Zero to Advanced Exerciser

How do you progress from absolutely zero knowledge all the way to an advanced exerciser? We’ll show you. Understand, though, that progress is rarely linear. 

These benchmarks will give you some general guidelines for navigating through different stages of training. Along the way, though, you might advance more quickly in one area than in another. Or, you might move backward in certain areas at different points in time. That’s okay. 

As you’ll see, the key to becoming a lifelong exerciser is to be as consistent as possible in your efforts, and that’s true no matter what stage you’re starting from. We’ll look at four levels:

• Intermediate

Starting From Zero

There are many people starting an exercise program who need to take a step back from even beginner-level exercises. 

It’s possible you’ve gone years without moving your body in a purposeful way. 

There’s no judgment or shame in being honest with yourself about your level of activity. It’s important to know where you’re starting from so that you can take this important step in an enjoyable and sustainable way. 

If you’re starting from this place of zero activity, what can you do to get yourself to beginner level? Start with gentle movements, like: 

• Easy hikes in nature
• Basic bodyweight movements like marching in place or squatting while holding onto a support.

The most important thing at this stage is creating a consistent habit. Don’t worry too much about achieving lofty goals. Your only real goal should be to make movement a regular part of your life—something you do every day for at least a few minutes.

At this early stage in your journey, one of the best things you can do is start a consistent walking program—some of the most successful and sustainable exercise programs are based on walking alone. 

Start with a walk around the block every day, then build up to a mile or two per day. This might not sound like a lot, but it can be quite challenging if you’re starting from zero. And making this a part of your daily routine will help you stay consistent with more advanced training as you improve.

Progressing to Beginner Level 

Once you’re moving more regularly and are comfortable with basic movements and stretches, you can start working on beginner-level exercises. Here are some ways you can bump up your level of intensity: 

• Increase your distance on your walking program, or begin speed walking or jogging.
• Start doing hikes at a moderate level of intensity.
• Make your stretching more dynamic by including yoga fundamentals.
• Try some standard bodyweight exercises, like beginner variations of push-ups or squats. (See our Bodyweight Training Guide for detailed beginner-friendly exercises.) 

At this level, it’s important to go back to the goal-setting exercises from earlier. Setting clear goals will help you maintain the consistency you’ve been building. Staying consistent at every level is the necessary ingredient for making this a lifelong endeavor. 

Moving up to Intermediate Level

You’ve been at this for a while now. You’re comfortable doing beginner-level progressions of bodyweight exercises like push-ups, squats, and deadlifts. You’re stretching regularly, and you’re on a consistent walking or jogging program. You’re doing activities you love (or have learned to love), so you’ve successfully made exercise a sustainable habit. This is a part of your life now. 

At the intermediate level, you can start to: 

• Add sprints or intervals into your jogging sessions.
• Do more advanced bodyweight exercise variations.
• Incorporate some weighted strength training with barbells or kettlebells. (See our Strength Training Guide for detailed strength-based exercises.)

As you progress, revisit your goals as necessary—what motivated you at level zero isn’t necessarily going to motivate you now. 

Becoming an Advanced Exerciser 

This is the goal for many people—to achieve an advanced level of skill and ability. It’s not the right goal for everyone, though. You have to know yourself and understand what’s a realistic, motivating, and healthy goalpost for you. 

If you do decide you want to achieve this level of exercise, here’s what that might look like: 

• Add hill sprints into your running sessions.
• Do high-intensity interval training (HIIT).
• Use heavier kettlebells or barbells, or practice more technically advanced exercises (such as the Turkish get-up).
• Work on advanced bodyweight exercises like handstands, pull-ups, and gymnastic ring exercises.

The sky’s the limit with what you can work on when you reach a certain level of skill and ability with your exercise. Just pay attention to the following: 

• Are you able to maintain your consistency when working at such a high level?
• How does your body feel? If you’re getting injured all the time doing advanced exercises, that’s not going to be sustainable. 
• Is this advanced level of work having any impact (positive or negative) on your mental health? 

There isn’t a right or wrong answer to any of these questions. It’s important, though, to pay attention to these things, especially as you keep advancing. 

Managing Plateaus or Setbacks

There’s something magical about those early days of a new exercise program. You feel excited about the work you’re putting in, and you see consistent results adding up with almost every workout session. 

…until you don’t. 

After a few weeks or a few months, you hit a wall. It gets harder to muster up excitement for your training sessions, even when you use all the techniques we’ve described throughout this guide.  What now? 

Don’t Panic and Don’t Give Up

When you hit a plateau like that, it can be tempting to lean into one of two feelings: 

• Panic. This is never going to work!
• Resignation. I’m just going to quit while I’m ahead. 

We’ve all been there, so we get it. Let’s take a step back to set some realistic expectations. 

Reality check #1: Plateaus are inevitable.

No matter your experience level or the amount of effort you’ve put into setting yourself up for success, you’ll likely come across plateaus or setbacks at some point.

Our bodies and minds adapt quickly, especially when starting something new, so when it’s not so new anymore, you’re not as likely to see the same results consistently. 

That’s okay. Actually, it’s a good thing. Hitting plateaus means you’re putting in consistent effort.

Reality check #2: Setbacks are unavoidable.

Setbacks can happen for all sorts of reasons—injury, depression, vacation, new job, pandemic, etc. The key is knowing that when a setback happens, it doesn’t have to mean the end of all your progress. 

With these realistic expectations in mind, we can go over some strategies for managing setbacks and plateaus when they happen. 

How to Manage a Plateau

A plateau is usually seen as a bad thing in the context of an exercise program. It’s when you hit a period of little to no progress and things stay pretty flat for a while. 

Here are two main ways to deal with a plateau:

Ride it out

Sometimes, the best way to deal with a plateau is to embrace it and ride it out. It’s unlikely that you’ll be stuck at that same plateau for very long. Often, if you lean into the plateau and just keep showing up, you’ll find yourself on the other side of that plateau within a couple of weeks. If a month or so goes by and you’re still in the same spot, though, it’s probably time to go into troubleshooting mode. 

Troubleshoot

Switching things up may mean changing your program entirely or adjusting specific aspects of your program. Go back to the four components of your program we discussed earlier: mode, frequency, intensity, and duration.

Perhaps you need to try a different mode of exercise for a change, or it could be that your body needs a rest in which case you might cut back on intensity or frequency temporarily.

It may take some trial and error to see if changing one or more of these components gets you back on track. 

Getting Back on Track Right Away

When you hit a setback and miss a planned session, it can be tempting to go into all-or-nothing mode. 

James Clear, who’s a master at habit-building, talks about the importance of “avoiding the second mistake.” Or, as we like to say: Don’t miss twice. 

Just because you missed one workout doesn’t mean all of your efforts at exercising should go out the window. Consistent work is the most important thing in building this lifelong habit, and means showing up next time, even if you couldn’t get yourself to the gym this time. 

Go back to square one and figure out what changes you need to make to your routine so that you have the best chance of showing up to your next session.

Making This a Lifelong Journey

So, how can you sustain this new exercise journey for the rest of your life? It comes down to three things:

• Staying consistent 
• Engaging in self-reflection 
• Expecting nonlinear progress

Consistency is Key

Showing up consistently is far more important than all the other details of your exercise program. 

It’s more important than what type of exercise you do, how intensely you work out, or even how frequently you exercise. Find something you enjoy and just keep showing up. That’s what creates a sustainable habit. 

People overestimate what they can do in an hour and underestimate what they can accomplish in a decade. We think that if we work as hard as possible in an hour-long workout, we should see results right away. When that doesn’t happen, we’re disappointed and may be tempted to give up. 

But any accomplishment takes time, and exercise is no different. Even when you’re just getting started, remember that this is a lifelong journey and results accumulate over time.

Your “Why” Will Change

As you get older and have different life experiences, your “why” is going to change. Very few people have the same motivating factors at 20 as they do at 40. 

What’s important, then, is continuing to be self-reflective. 

Revisit the exercises from the beginning of this guide periodically to make sure you’re clear on what’s most important to you. We recommend going through those exercises at least once a year, reminding yourself of your “why” throughout the year.

Progress Isn’t Linear

You’re going to face ups and downs in your exercise journey, and there will be times when you feel like you’re not making any progress at all—or worse, like you’ve gone backward. You haven’t. Just keep showing up consistently and it will lead to progress. 

One year from now, you can look back and know that you’ve made progress because you started this journey—and starting is half the battle. 

If you have started and are ready to move forward, check out our guides and training plans to see if there’s a good fit for you.

Other Guides

Intro to Strength Training

Intro to Nutrition & Healthy Eating

The Paleo Diet Explained

Guide to Bodyweight Training

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How to start a fitness journey

There is no end to a fitness journey. While you find the result from that journey you cannot stop there, because you need to keep pushing yourself to maintain it. Most people anticipate immediate results. Remember that you are committing to a longer journey and it will be difficult. Trusting the process and working for that will reward healthy life. “Once you started a fitness journey, there is no going back” – Unknown

Get started on the journey

We made a question-answer survey on our Instagram page on the topic of “What holds them back from starting their fitness journey?”. And we found that most people don’t know where to start and how to set a fitness journey. In this blog, we help them by giving a step-by-step process to get started and maintain their fitness journey. 

Defining why:

Before starting your fitness journey, you should ask yourself why you want to improve your health and fitness. Whether it’s to increase energy levels, enhance self-confidence, manage weight, or improve overall well-being, clarifying your “why” will serve as a powerful driving force throughout your journey. 

It allows you to build a strong foundation that can sustain your dedication and perseverance, even when faced with challenges or setbacks along the way

Identifying your current fitness level:

Evaluating and identifying your current fitness level makes determine your starting point. You can assess your fitness level by checking cardiovascular endurance, strength, flexibility, and body composition. It can be identified by checking yourself or by approaching a fitness professional.

Ways to check your current fitness level 

Cardiovascular Endurance : Test your cardiovascular fitness by performing activities that raise your heart rate, such as running, cycling, or brisk walking. Note how long you can sustain the activity and how quickly your heart rate recovers afterward.

Strength and Muscular Endurance : strength by performing exercises like push-ups, squats, or planks. Take note of how many repetitions you can perform with proper form.

Flexibility : Test your flexibility by performing stretches for different muscle groups, such as touching your toes or performing a seated hamstring stretch.

Body Composition : Assess your body composition by measuring your weight, body mass index (BMI), or body fat percentage.

Functional Movements : Observe how well you can perform functional movements like squatting, bending, or lifting. Note any limitations or difficulties you experience during these movements.

Daily Activities : Pay attention to your performance during everyday activities like walking up stairs, carrying groceries, or participating in recreational activities.

Subjective Assessment : Reflect on your perceived level of fitness and overall energy levels throughout the day. Consider how you feel during physical activities and if you feel generally fit and healthy.

It allows you to identify your strengths and weakness and areas to need improvement. However, you can also make informed decisions regarding exercise selection, intensity, and progression, ensuring that your fitness journey is safe, effective, and tailored to your individual needs

Set SMART goals

Establish Specific, Measurable, Achievable, Relevant, and Time-bound ( SMART ) goals to provide clarity and direction. For example, instead of a vague goal like “get fit,” set specific goals like “run a 5K in three months” or “lose 10 pounds in three months.” SMART goals will help you track progress and stay motivated.

Specific – This means setting a goal rather than setting a general goal like “get fit” to “increase muscle strength and tone” or “improve flexibility.

Measurable – It means setting goals that can be measured and tracking your progress. For example, “complete 30 minutes of cardio exercise four times a week” or “perform 10 push-ups without rest”.

Achievable – rather than investing your time and effort in unrealistic goals, you should focus on realistic and actionable goals. For example, if you are a beginner, you may not be able to achieve your goal of running a marathon in a month. Instead, set a goal to run a 5K race within a certain time frame.

Relevant – Prioritize your goals based on what you want to achieve.

Time-bound – By setting a time frame to achieve your goal you can be motivated and focused on your goals. Take it as a challenge to like you will lose 3kg within a month. By achieving that goal you will be highly confident and inspirational yourself and work for better output.

Choose suitable activities

There will be multiple ways to achieve your goal. You can lose weight through different types of training like cardio, and running and by connecting it with your personal interests you will enjoy what you are doing. It will help you to stay focused on your goal.

Create a structured workout plan

Before starting a fitness journey you need a well-structured workout plan. Remember that for overall fitness you need a clear balance and incorporate cardiovascular exercise, strength training, and flexibility exercises. Start with a low-intensity workout and gradually increase intensity and duration over time.

Seek professional guidance

As a beginner, you don’t know how to protect your body from injury and keep proper form while workout. It is better to consider consulting with a certified fitness professional. They can help you to design a Personalized workout plan and ensure proper form and technique. 

Nutrition is the key

By identifying your goal that what you want to achieve you need to take enough nutrition to fuel Your body with a well-balanced diet that includes lean proteins, whole grains, fruits and vegetables, and healthy fats. If you are looking to gain weight then you will need to consume healthy fats and protein. Examples include whole grains, dried fruit, potatoes, avocados, oily fish, eggs, and dairy products. 

Create a support system 

Fitness is a long journey and consistency is one of the keys to success. To keep consistency and working toward goals we need motivation. you may be exhausted and unmotivated sometimes. Staying with a supportive community or surroundings will help you to encourage and get support from them. You can share your fitness goals with friends, and family, or join fitness groups, online communities, and workout classes.

Track progress and audit

Monitoring your progress regularly or during specific time periods will be motivational and boost your confidence. You can take images of each month and see how you are becoming changing. By tracking your progress you can make necessary changes to your workout plan or nutrition to continue hard work towards your goal.

Embrace a growth mindset

It is a long journey and you need to develop a growth mindset to approach that. Remember that progress takes time and you need to be patient with yourself. Each small step you make contributes to your overall success.

As I said earlier there is no end to the journey. after you achieve your goal, you have to continue the process to maintain your fitness level. Otherwise, you will lose your strength, form, and confidence as well. However, by following the above steps you can start your fitness journey and improved your health, and increased your strength. Remember, the journey is unique to you, so enjoy the process and celebrate every milestone along the way

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The Ultimate Beginner’s Guide to Starting a Fitness Journey

If you’re a beginner looking to embark on a fitness journey , you’ve come to the right place. Starting a fitness journey can be both exciting and overwhelming, but with the right guidance and mindset, you can achieve your goals and transform your life.

In this comprehensive guide, we will provide you with valuable fitness tips for beginners , effective workout routines, and everything you need to know about starting your fitness journey .

Key Takeaways:

• Set clear and realistic goals to keep yourself focused and motivated.
• Assess your current fitness level to design a safe and effective workout plan.
• Choose physical activities that you enjoy to make your fitness journey more enjoyable and sustainable.
• Start slow and gradually increase the intensity to avoid overexertion and injuries.
• Incorporate strength training and cardiovascular exercise to optimize your results.

Table of Contents

Define Your Goals

The first step in starting your fitness journey is to define your goals. This will provide you with a clear direction and motivation throughout your journey. Take some time to assess what you want to achieve, whether it’s losing weight, building muscle, improving flexibility, or simply leading a healthier lifestyle. By setting specific and realistic goals, you can track your progress and stay focused on your objectives.

Remember, your goals should be personal to you and align with your individual preferences and aspirations. It’s important to choose goals that are achievable and within your reach. Starting with small milestones can help you build momentum and confidence, eventually leading to bigger accomplishments.

Setting Realistic Fitness Goals

• Be specific: Clearly define what you want to achieve, whether it’s losing a certain amount of weight or being able to run a specific distance.
• Make them measurable: Set targets that you can track and evaluate your progress against. This could be through recording your workouts or measuring your body measurements.
• Set realistic timelines: Give yourself enough time to achieve your goals without putting unnecessary pressure on yourself. Rome wasn’t built in a day, and your fitness journey will take time as well.
• Keep them achievable: Ensure your goals are within your capabilities and resources. Setting unrealistic goals can lead to frustration and disappointment.
• Revisit and adjust: As you progress in your fitness journey, regularly reassess your goals and make adjustments as necessary. This will help you stay motivated and continue challenging yourself.

Remember, the purpose of setting goals is not only to achieve them but also to build healthy habits and create a sustainable fitness routine. Enjoy the process and celebrate your achievements along the way.

Assess Your Current Fitness Level

Before starting any exercise routine, it’s important to assess your current fitness level. This will help you understand where you stand and tailor your workout plan accordingly. Performing a fitness assessment allows you to identify your strengths, weaknesses, and any potential health concerns that may need to be addressed.

One way to assess your fitness level is through a self-assessment . You can start by measuring your resting heart rate, which can give you an indication of your cardiovascular health. Additionally, you can perform simple tests like push-ups, sit-ups, and a timed walk or run to gauge your muscular strength and endurance. This self-assessment will serve as a baseline for tracking your progress and setting realistic goals.

“Assessing your fitness level is crucial as it helps you understand your starting point and progress over time. By identifying your strengths and weaknesses, you can develop a workout plan that targets specific areas and allows for steady improvement.”

If you have any pre-existing medical conditions or injuries, it’s important to consult with a healthcare professional before starting an exercise program. They can provide guidance on how to modify exercises or recommend alternative activities that are safe for you. Your health and safety should always be a priority, so don’t hesitate to seek professional advice when needed.

Key Points:

• Assessing your current fitness level is crucial before starting any exercise routine.
• Perform a self-assessment to gauge your cardiovascular health, muscular strength, and endurance.
• Consult with a healthcare professional if you have any pre-existing conditions or injuries.
• Use the results of your fitness assessment to track progress and set realistic goals.

Taking the time to assess your fitness level will give you valuable insights into your body’s capabilities and limitations. It will also help you create a customized workout plan that aligns with your goals and takes into consideration any existing health concerns. Remember, everyone’s fitness journey is unique, and by starting with a solid foundation, you’ll set yourself up for success.

Choose Activities You Enjoy

Fitness should be fun and enjoyable, especially for beginners. Don’t feel like you have to stick to traditional gym workouts if they don’t excite you. There are plenty of activities and exercises to choose from that can help you get fit and have a great time doing it.

“Choose a physical activity that you genuinely enjoy. It could be anything from dancing to hiking to playing a sport. When you find something you love, it won’t feel like a chore, and you’ll be more likely to stick with it in the long term.”

Here are some ideas to get you started:

• Join a dance class, whether it’s salsa, hip-hop, or ballroom.
• Try outdoor activities like hiking, biking, or kayaking.
• Take up a team sport like soccer, basketball, or tennis.
• Explore group fitness classes at your local gym, such as Zumba or kickboxing.

Find What Moves You

Remember, the key is to find activities that make you feel alive and energized. Experiment with different options until you discover the ones that truly resonate with you. When you enjoy what you’re doing, exercise becomes less of a chore and more of a fun and fulfilling experience.

Starting Slow and Gradually Increasing Intensity

When beginning your fitness journey as a beginner, it’s crucial to start slowly and avoid overexertion. Embracing a gradual progression approach will not only reduce the risk of injury but also create a sustainable routine that you can stick to in the long run.

Start by incorporating moderate exercises that are suitable for your current fitness level. This could include brisk walking, light jogging, or gentle yoga. The key is to listen to your body and respect its limits.

“By starting with moderate exercises , you give your body time to adapt and build strength,” says fitness expert Jane Smith. “This approach allows for a smoother transition into more intense workouts, ensuring sustainable progress.”

As you feel more comfortable and confident, gradually increase the intensity and duration of your workouts. You can try adding short bursts of high-intensity intervals or challenging yourself with longer distances or heavier weights.

Remember, the goal is to find a balance between pushing yourself out of your comfort zone and avoiding overexertion . By gradually increasing the intensity, you’ll build strength, endurance, and confidence over time.

Additional Tips for Starting Slow and Gradually Increasing Intensity:

• Warm up before each workout with dynamic stretches and light cardio to prepare your muscles and joints.
• Pay attention to proper form and technique to ensure effective and safe workouts.
• Include rest days in your routine to allow your body to recover and prevent overuse injuries.
• Keep track of your progress and celebrate small milestones along the way to stay motivated .

Incorporate Strength Training

Strength training is a crucial aspect of any fitness journey, even for beginners. It not only helps build strength and muscle but also plays a significant role in improving overall body composition and boosting metabolism. The good news is that you don’t need fancy equipment or a gym membership to get started. Bodyweight exercises are a great way to incorporate strength training into your routine.

Bodyweight exercises are beginner-friendly and can be done anywhere, anytime. They allow you to use your own body weight as resistance, making them accessible and effective. Some popular bodyweight exercises include squats, lunges, push-ups, planks, and burpees. These exercises engage multiple muscle groups simultaneously, providing a full-body workout.

To make the most out of your bodyweight exercises, focus on proper form and technique. Start with a few reps of each exercise, gradually increasing the number of repetitions as you get stronger. Remember to challenge yourself without sacrificing proper form. If you find bodyweight exercises too easy, you can gradually add weights or resistance bands to increase the intensity.

Benefits of Bodyweight Exercises for Beginners:

• They require little to no equipment or gym membership.
• They can be done at home or on the go.
• They engage multiple muscle groups for a full-body workout.
• They improve strength, endurance, and overall body composition.
• They can be modified to suit individual fitness levels and goals.

By incorporating bodyweight exercises into your fitness routine, you can lay a solid foundation of strength and set yourself up for success on your fitness journey. Remember to start slowly, focus on proper form, and gradually progress as your body gets stronger. Stay consistent, be patient, and celebrate every small improvement along the way!

Cardiovascular Exercise for Endurance

Improving cardiovascular health is an essential part of any fitness journey, especially for beginners. Incorporating cardiovascular exercises into your routine can help strengthen your heart, increase endurance, and burn calories. Whether you prefer low-impact activities or high-intensity workouts, there are plenty of beginner-friendly cardio exercises to choose from.

• Walking: Taking brisk walks is a simple yet effective way to get your heart rate up and improve cardiovascular health. Start with shorter distances and gradually increase the duration and pace of your walks.
• Jogging: If you’re looking for a more intense cardio workout, jogging can be a great option. Begin with a light jog for short intervals and gradually increase both the speed and duration of your runs.
• Cycling: Whether you prefer indoor stationary bikes or outdoor cycling, this activity is gentle on your joints and provides a fantastic cardiovascular workout. Start with shorter rides and gradually increase the distance and intensity.
• Dancing: Not only is dancing fun and uplifting, but it also offers an excellent cardio workout. Explore different dance styles such as Zumba, salsa, or hip-hop to find the one that brings you joy while getting your heart pumping.

Remember to choose activities that you enjoy to make your cardio workouts more sustainable in the long run. Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week, as recommended by the American Heart Association. Stay consistent with your workouts, and over time, you’ll notice improvements in your endurance and overall cardiovascular health.

Pay Attention to Nutrition

Eating a balanced diet and adopting healthy eating habits are essential components of any fitness journey, especially for beginners. Proper nutrition fuels your body, supports your workouts, aids in recovery, and helps you achieve your fitness goals. Here are some key tips to keep in mind:

1. Focus on a Balanced Diet

Aim to include a variety of nutrient-dense foods in your daily meals. Fruits, vegetables, lean proteins, whole grains, and healthy fats should form the foundation of your diet. These foods provide the necessary vitamins, minerals, and macronutrients your body needs to function optimally.

2. Practice Portion Control

Pay attention to portion sizes to avoid overeating. Use smaller plates and bowls, and listen to your body’s hunger and fullness cues. Eating mindfully and savoring each bite can help you better gauge how much food your body actually needs.

3. Stay Hydrated

Don’t forget to drink enough water throughout the day. Staying hydrated is important for overall health, digestion, and exercise performance. Carry a water bottle with you and aim to drink at least 8 cups (64 ounces) of water daily.

4. Limit Sugary and Processed Foods

While it’s okay to indulge in treats occasionally, it’s important to limit your consumption of sugary and processed foods. These foods often lack nutritional value and can contribute to weight gain and other health issues. Opt for healthier alternatives like whole fruits, homemade snacks, and minimally processed foods.

Remember, nutrition is a key component of your overall fitness journey. By fueling your body with the right foods in appropriate portions, you’ll enhance your energy levels, improve your physical performance, and support your body’s transformation.

Embarking on a fitness journey as a beginner can be challenging, but it is a rewarding endeavor that can transform your way of life. By setting clear goals, choosing enjoyable activities, focusing on proper nutrition, and staying consistent, you can achieve remarkable results.

Remember, progress takes time, so be patient with yourself and celebrate every small achievement along the way. Starting a fitness journey can be intimidating, but don’t let fear or expectations hold you back. Take that first step towards a healthier and more fulfilling life.

Whether your goal is weight loss, muscle building, or simply improving your overall health, starting a fitness journey is the key. Commit to the process, embrace the challenges, and believe in yourself. With dedication and perseverance, you can achieve your fitness goals and create lasting positive changes.

How do I set clear and realistic fitness goals?

Take some time to assess what you want to achieve through your fitness journey, whether it’s weight loss, muscle building, flexibility improvement, or simply leading a healthier lifestyle. Having specific goals will keep you focused and motivated throughout your journey.

How should I assess my current fitness level?

Perform a self-assessment to gauge your strengths, weaknesses, and any potential health concerns. If you have pre-existing medical conditions or injuries, consult with a healthcare professional before starting.

What are some enjoyable physical activities I can try?

Explore different types of activities such as running, swimming, dancing, cycling, or group fitness classes. Find what excites you the most, as this will increase your likelihood of sticking with it in the long run.

How should I start my fitness journey as a beginner?

It’s important to start slowly and avoid overexertion. Begin with moderate exercises and gradually increase the intensity and duration as your fitness level improves. Listen to your body and take rest days when needed to allow for proper recovery.

Is strength training important for beginners?

Yes, strength training is a vital component of any fitness journey. Start with bodyweight exercises like squats, lunges, push-ups, and planks. As you progress, you can introduce weights or resistance bands to challenge yourself further.

What are some examples of cardiovascular exercises for beginners?

Activities like walking, jogging, cycling, or using an elliptical machine can elevate your heart rate and burn calories. Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week.

How important is nutrition in a fitness journey?

Nutrition plays a critical role in achieving your fitness goals. Focus on consuming whole, nutrient-dense foods like fruits, vegetables, lean proteins, whole grains, and healthy fats. Stay hydrated and avoid excessive consumption of sugary or processed foods.

What should I keep in mind when starting a fitness journey?

Starting a fitness journey as a beginner can be challenging but rewarding. Set clear goals, choose enjoyable activities, focus on proper nutrition, and stay consistent. Remember that progress takes time, so be patient and celebrate every small achievement along the way.

Anne Jones is a dynamic fitness trainer and lifestyle guru, inspiring others towards healthier living on goodemma.com. Her holistic approach to well-being fuses fun, effective workouts with practical lifestyle tips, empowering readers to embrace fitness joyfully. With her expert guidance, Anne transforms fitness from routine to a vibrant, life-enhancing journey.

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How to start going to the gym: a guide.

Starting your fitness journey is a transformative step towards a healthier and happier you. In this guide, we’ll share with you some of the essential aspects of starting your 30-minute gym routine (if you’re just starting), providing practical advice and motivation to help you navigate the exciting world of fitness. Whether you’re new to the […]

Published: 1/22/24

Starting your fitness journey is a transformative step towards a healthier and happier you. In this guide, we’ll share with you some of the essential aspects of starting your 30-minute gym routine (if you’re just starting), providing practical advice and motivation to help you navigate the exciting world of fitness. Whether you’re new to the gym or returning after a hiatus, we’ve got you covered. Embrace the empowering journey of self-improvement, discover the joy of breaking a sweat, and witness the positive changes unfolding in both your body and mindset. Your fitness evolution starts here!

Key Components of a Successful Gym Routine

Keeping a consistent gym routine involves grasping the fundamental components that play a pivotal role in enhancing your overall fitness. Whether you’re going solo or trying partner workouts, here’s a look at the key elements that should be part of your successful gym routine:

1. Strength Training

• Free Weights: Incorporate exercises with dumbbells, barbells, and kettlebells to engage multiple muscle groups and improve functional strength.
• Weight Machines: Utilize resistance machines to target specific muscle areas with controlled movements, making them ideal for beginners.
• Bodyweight Exercises: Integrate bodyweight workouts like push-ups, squats, and lunges for functional strength and flexibility.

2. Aerobic Exercise

• Running: Lace up your shoes and hit the treadmill or venture outdoors for a cardiovascular workout that boosts endurance and burns calories.
• Cycling: Whether on a stationary bike or cycling through scenic routes, this low-impact exercise is excellent for cardiovascular health.
• Elliptical Machines: Enjoy a low-impact alternative that mimics running without the stress on your joints, making it suitable for various fitness levels.

3. Flexibility Exercises

• Dynamic Stretching: Incorporate dynamic stretches into your warm-up routine to improve blood flow, flexibility, and joint mobility.
• Static Stretching: Post-workout, engage in static stretches, holding each stretch for 15-60 seconds, to enhance flexibility and reduce muscle tension.
• Yoga: Explore yoga sessions to not only improve flexibility but also promote relaxation and mental well-being through mindful movement and breath control.

Importance of Goal Setting

A successful gym journey involves more than just lifting weights and breaking a sweat—it’s about setting clear and achievable fitness goals. Here’s why goal setting is the cornerstone of your path to a healthier you:

• Guiding Compass: Your fitness goals act as a guiding compass, directing your workouts with purpose and intention. They provide a roadmap for your journey, ensuring every step contributes to your overall success.
• Fueling Motivation: Goals serve as powerful motivators, igniting the passion needed to push through challenges. Whether you’re aiming for weight loss, muscle gain, or improved mental health, having a target in mind keeps you driven and focused.
• Setting the Tone: Clear objectives set the tone for your entire fitness routine. They create a foundation for your workouts, helping you tailor your exercises, intensity, and duration to align with your specific aspirations. This is especially important in your morning exercise routine .

Incorporating goal setting into your gym routine transforms exercise from a mere activity to a purpose-driven journey. So, take a moment to define your objectives—whether they’re about sculpting your physique, enhancing endurance, or finding mental clarity—and let them be the driving force propelling you toward your fitness aspirations.

Different Types of Gyms

Selecting the right gym sets the stage for a successful fitness journey, and with the diverse options available, it’s essential to make an informed decision. Explore the various types of gyms to find the perfect fit for your unique preferences and fitness goals:

1. Specialized Studios

Specialized studios cater to those with specific workout preferences, offering a focused environment for targeted exercises. Consider these options:

• Yoga Studios: Immerse yourself in the tranquility of a yoga studio, perfect for enhancing flexibility, balance, and mindfulness.
• Spin Classes: Join a spin studio for high-energy cycling sessions, ideal for cardiovascular health and lower-body strength.
• Strength Training Studios: Explore spaces dedicated to strength training, equipped with free weights and machines for building muscle.

It’s worth noting that specialized studios can limit the type of fitness activities you can engage in and a more full service gym may be more appropriate for someone trying to find their fitness groove. For example, Chuze provides group fitness classes that cover these same types of workouts, and also has standard gym workout equipment along with extra amenities.

2. Full Service Gyms

Full service gyms provide a one-stop-shop for all your fitness needs, offering a comprehensive range of amenities, equipment, and classes. Factors to consider include:

• Amenities: Access facilities like saunas, swimming pools, and locker rooms for a complete post-workout experience.
• Equipment Variety: Enjoy a wide array of exercise equipment, ensuring you have everything you need to diversify your workouts.
• Class Diversity: Engage in various classes, from cardio workouts and strength training to yoga and dance, catering to diverse fitness preferences.

Full service gyms, such as Chuze, allow beginners to explore different fitness exercises and routines that work best for them instead of committing them to one type of workout class!

3. Community-Centric Gyms

Some gyms prioritize a sense of community, fostering a supportive environment for individuals of all fitness levels:

• Group Fitness Classes: Join classes that encourage camaraderie, creating a motivating atmosphere for achieving shared fitness goals.
• Personalized Training: Access to personal trainers who provide tailored guidance, ensuring your workouts align with your specific objectives.
• Social Spaces: Gyms with communal spaces create opportunities to connect with fellow fitness enthusiasts, fostering a sense of belonging.

4. Budget-Friendly Options

If budget considerations are paramount, explore affordable gym options without compromising on essential amenities:

• Basic Gym Chains: Many budget-friendly chains provide the necessary equipment and classes for a no-frills, cost-effective fitness experience.
• Local Community Centers: Check out community centers that offer gym facilities at affordable rates, contributing to both your physical and financial well-being.

5. Virtual Fitness Platforms

In the digital age, virtual fitness platforms (such as our iChuze digital fitness program) have gained popularity, allowing you to work out from the comfort of your home:

• Online Classes: Access a variety of classes and workouts through virtual platforms, providing flexibility in your fitness routine.
• Tech-Integrated Equipment: Explore gyms equipped with virtual training tools, combining technology with traditional fitness for an innovative experience.

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Building a beginner-friendly workout routine.

Your fitness journey as a beginner requires a well-crafted plan that balances simplicity and effectiveness. Here’s a guide to building a beginner-friendly workout routine, complete with sample workout plans:

• Cardiovascular Exercise: Kickstart your workout with 20-30 minutes of aerobic activity. Options include brisk walking, cycling, or using cardio machines like the treadmill.
• Strength Training: Build overall strength with a mix of bodyweight exercises, free weights, or weight machines. Include exercises like squats, lunges, and dumbbell workouts.
• Flexibility Work: Dedicate time to stretching exercises to enhance flexibility and prevent injuries. Focus on dynamic stretches before your workout and static stretches afterward.

Sample Beginner’s Workout Plan (3 Days/Week):

Follow this simple and effective workout plan designed for beginners:

Day 1: Cardio

• 20 minutes on the treadmill
• 15 minutes on the stationary bike

Day 2: Strength Training

• Bodyweight squats: 3 sets of 10 reps
• Dumbbell chest press: 3 sets of 12 reps
• Plank: 3 sets of 30 seconds to 1 minute hold
• Bicycle Crunches: 3 sets of 15 reps (each side)

Day 3: Flexibility

• Dynamic stretching routine

This beginner’s plan incorporates a balance of cardiovascular exercise, strength training, and flexibility work, ensuring a holistic approach to your fitness journey. Feel free to adjust the intensity and duration based on your comfort level and gradually increase as you gain confidence and strength. Remember, the key is consistency and enjoyment as you progress towards your fitness goals.

Overcoming Gym Intimidation and Anxiety

Feeling nervous about the gym is normal, and overcoming that initial hesitation is crucial for a positive fitness journey. Combat gym intimidation with these practical strategies:

• Choosing Off-Peak Hours: Experience a less crowded gym during off-peak times. This allows for a more comfortable and private workout environment, easing feelings of self-consciousness.
• Starting Slow: Begin with familiar exercises to build confidence and a sense of familiarity within the gym. Gradually explore new equipment at your own pace, focusing on exercises you feel comfortable with.
• Buddy System: Bring a friend along for mutual support. Having a workout buddy can alleviate anxiety, provide encouragement, and make the gym experience more enjoyable.
• Group Classes: Participate in group fitness classes where the group dynamic fosters a sense of community. Group classes often have an instructor guiding the session, offering additional support and motivation.
• Virtual Workouts: If the gym setting is still overwhelming, consider starting with virtual workouts at home. Many fitness apps and online platforms (such as our iChuze online fitness program + app ) offer beginner-friendly routines, allowing you to build confidence before transitioning to the gym.
• Professional Guidance: Consider joining a group fitness class (such as our Team Training or Lift Lab ), even if just for a few sessions. A certified coach can provide guidance, create a workout plan, and offer support in navigating the gym after the session.

Following Gym Etiquette

To maintain a positive gym environment and ensure a harmonious workout space for everyone, it’s crucial to adhere to basic etiquette guidelines:

• Clean Equipment: Wipe down machines after use to promote cleanliness and hygiene. This simple act demonstrates respect for fellow gym-goers by leaving the equipment in a sanitary condition for the next user.
• Mind Your Noise: Keep noise levels in check, including avoiding loud conversations or music without headphones. Additionally, be mindful when dropping weights, as excessive noise can disrupt the concentration of others.
• Respect Personal Space: Be aware of personal space, especially during crowded hours. Allow others enough room to perform their exercises comfortably, and avoid unnecessarily occupying shared spaces.
• Share Equipment: Be considerate by allowing others to work in between your sets, especially during peak hours. Share the equipment, and communicate with fellow gym-goers if there’s a need to alternate.
• Time Management: Respect the time limits on equipment during busy periods. Be mindful of others waiting and try to complete your workout efficiently.
• Return Equipment: After using free weights or other portable equipment, return them to their designated places. This ensures that others can easily find and use the equipment without disruption.
• Silence Your Phone: Keep your phone on silent mode or vibrate to minimize disturbances. If you need to take a call, step outside the workout area to avoid disrupting those around you.
• Proper Attire: Wear appropriate workout attire and footwear. This not only contributes to a professional and respectful atmosphere but also ensures your safety during exercises.

Your Fitness Journey Starts Here

Starting your gym journey is a rewarding venture that contributes to your physical and mental well-being. Chuze Fitness , with its commitment to providing an awesome yet affordable gym experience, is an excellent choice for beginners, seasoned gym goers, and group fitness classes alike. Remember, your fitness journey is unique, and the key is to enjoy the process. So, put on your workout clothes, pack your gym bag, and take the first step towards a healthier, happier you. Your fitness adventure awaits!

Explore our list of nearby locations scattered across California, Arizona, Colorado, Texas, Georgia, Florida, and New Mexico. Whether you’re in search of gyms in El Paso or gyms in Orange County , we’re here to assist you in reaching your fitness goals. Experience positive change for yourself.

• Nerd Fitness. 6 Gym Workouts for Beginners (How to Train in a Gym) . https://www.nerdfitness.com/blog/a-beginners-guide-to-the-gym-everything-you-need-to-know/ .
• RxFit. How to Start Going to the Gym: A Beginner’s Guide. https://rxfit.co/how-to-start-going-to-the-gym/ .

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

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Launching your fitness journey: a guide to gym routine for beginners.

Starting a gym routine can be intimidating, confusing and even frustrating, especially after a long hiatus from working out. With so many options and a plethora of information available at your fingertips, it can be a challenge to navigate and know how to get started. With some planning and goal setting, you can find a manageable routine that can have long lasting physical and mental health benefits. There really is no right or wrong way – the reality is, to be successful you must find a routine you can be consistent with and incorporate into your daily life on a regular basis. View our Frequently Asked Questions that we have curated over the years to learn more about the Orangetheory Fitness workout.

Too many people get caught up in the mindset of “is this the best way to work out?” instead of adopting the mindset of “is this the best way to work out for my life right now?” Before you start setting your goals or workout routine plans, first spend some time considering how much time you can realistically spend each day exercising. Be real with where you are: if you currently don’t exercise at all, do not jump to working out five or six days a week. Instead, try two or three times a week. Chances are, as you begin to feel the benefits you will start problem solving for how you can fit it in more—but give yourself time to establish consistency first. Learn more about the importance of a “Cooldown” to reduce the risk of injury and more!

The Importance of Starting with Low Intensity

Once you figure out a reasonable amount of time you can dedicate to exercising each week, think about your long-term goals. Are you looking for improved health markers, increased stamina, greater strength or fat loss? Are you wanting to train for a specific event like a 5K, adventure race or hiking trip? No matter the goal, if you are a beginner or coming back after a significant time off, you will need some short-term goals to improve your fitness foundations before you start catering your routine to specific long-term goals.

Long-term goals provide motivation, while short-term goals build the foundation necessary to achieve your larger aspirations. A few key fitness foundations incorporate cardiovascular endurance, muscular strength, joint mobility and stability and recovery. You want a strong foundation to build upon! If you do not build this foundation first, you run the risk of injury or burn out which will set you back from reaching those bigger goals.

Beginner-Friendly Workouts Explained

• Cardiovascular Endurance: Begin with low-impact exercises like cycling, treadmill walking or swimming. Start with short sessions (10-20 minutes) and over time increase the duration. Once you get up to 30-60 minutes you can go back to the shorter sessions but increase the intensity (i.e. adding incline to your treadmill). The best cardio exercise? The one you like the most!
• Muscular Strength: Incorporate resistance training exercises using your body weight, light-to-moderate loads or bands. Aim to get in two or three sessions a week and do a minimum of one set for each major muscle group. To maximize your time, do compound movements that involve more than one muscle group at a time (i.e. squats, push-ups, lunges and rows). Include joint stability and core into your program (i.e. planks, bridges).
• Joint Mobility: You can incorporate this by starting each exercise session with a dynamic warm-up that focuses on joint mobility (i.e. hip and arm circles).
• Recovery: Include rest days in your routine to allow your body to adapt to the stress of exercise. Nutrition, hydration and sleep are keys to adequate recovery too. ‍

Constructing Your Weekly Workout Plan

Below is a sample weekly routine you can follow or use for inspiration to get started. It includes the major movements you want to incorporate (push, pull, squat, lunge, hinge and core). Remember, if you are aiming for 20 minutes of cardio, that could mean you do ten minutes in the morning and ten minutes in the afternoon. Start each workout with a dynamic warm-up and finish with a cool-down/stretch.

This plan has an upper and lower strength training session that is quick. Then, put these together for two longer workout sessions the next week. Have less time? Ditch the upper and lower workouts and do the total body workout two to three times a week. In general, you can do lower and upper strength training on consecutive days, but you will want to allow time for your muscles to rest in between total body strength sessions. Keep in mind recovery needs variation and change as your fitness level changes.

Be sure to have some way to track your workouts – you deserve to give yourself credit for your hard work! A visual display of your progress (whether in an app or on your desk) can help you stay motivated. At Orangetheory Fitness, we track all your workouts within our mobile app so that our members can see their progress in real-time and over time.

Incorporating Community Wisdom

Managing your own fitness programming can be challenging—especially if you don’t know how to adapt and evolve your workouts as you progress. This is where a fitness professional can help guide you, whether that be a personal trainer, online workout program or a boutique studio like Orangetheory that provides daily programming and a coach to customize each workout to your needs. A studio like Orangetheory also provides a community of people with similar aspirations to yours to foster accountability and help you be successful.

No matter what your goals or weekly routine look like, the most important aspect of your success is consistency. It can take several months before you start seeing and feeling the effects, so be patient, be consistent and stay the course. One of the most important things you can do for your long-term health is exercise – you are worth the work!

Rachel Vaziralli, Orangetheory Fitness's Director of Fitness Design, oversees the creation of their heart rate-based workout program, leveraging science, technology, and coaching to help members live a longer, more vibrant life. With a rich background in fitness, including roles at Equinox and extensive education in dance and exercise physiology, Rachel brings a wealth of experience to her current position. Based in Boca Raton, Florida, she remains dedicated to helping individuals unlock their maximum fitness potential.

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Beginner Bodyweight Workout: Get Started on Your Fitness Journey 

Rick Kaselj Fitness , Health

In today's fast-paced world, it's essential to prioritize your health and fitness. However, not everyone has access to a gym or fancy equipment. A beginner bodyweight workout is the perfect solution if you're starting your fitness journey and want an effective way to get in shape without any expensive gear. This article will walk you through a comprehensive bodyweight workout routine to help you build strength, improve flexibility, and boost your overall fitness. Let's dive in!

Why Bodyweight Workouts are Perfect for Beginners

Determining where to begin can be overwhelming when starting a fitness journey. Many people think they need fancy equipment or a gym membership to get in shape, but that's not true. Bodyweight exercises are the perfect workout for beginners due to their convenience; they require no equipment, only utilize your body weight, and can be performed anywhere.  One of the most significant advantages of bodyweight workouts is that they use your body as resistance.

This means you can control the intensity of each exercise based on your fitness level. Whether you're just starting or have been inactive for a while, bodyweight exercises can be modified to suit your needs. Additionally, bodyweight workouts engage multiple muscle groups simultaneously, providing a full-body workout. This helps improve overall strength, balance, and coordination. You'll build a solid foundation for future fitness endeavors by mastering the basics of bodyweight exercises.

Benefits of Bodyweight Workouts

Bodyweight workouts offer numerous benefits that make them an excellent choice for beginners. Firstly, they are highly accessible. Whether at home, on vacation, or even in a hotel room, you can perform bodyweight exercises without equipment. This eliminates the need to rely on external factors to stay active. Moreover, bodyweight workouts are functional. They mimic daily movements, such as pushing, pulling, and squatting.

Training these movements will improve your overall functional strength, making daily tasks easier and reducing the risk of injuries. Another advantage of bodyweight workouts is their ability to improve flexibility and mobility. Many bodyweight exercises require a full range of motion, which helps to increase joint flexibility and muscle elasticity. This can lead to better posture , reduced muscle imbalances, and improved athletic performance. Additionally, bodyweight workouts can be easily modified to suit your goals. Whether you want to focus on strength, endurance, or fat loss, countless bodyweight exercises and variations help you achieve your desired outcome.

Are Bodyweight Exercises as Good as Weights?

There are a few factors to consider regarding the debate between bodyweight exercises and weightlifting. Bodyweight exercises can be as good as weights for muscle building and overall fitness, especially for beginners. These exercises utilize the resistance of your body weight to build strength and improve muscular endurance.

Additionally, bodyweight workouts are versatile and can be done anywhere, making them convenient for those who may not have access to a gym or equipment. However, it is essential to note that weightlifting can allow for progressive overload by gradually increasing the weight lifted, which may lead to more significant muscle hypertrophy and strength gains in the long run. Ultimately, the effectiveness of bodyweight exercises versus weightlifting will depend on individual goals and preferences. Talking with a fitness professional to assess the best approach for your specific needs is always recommended.

The Science Behind Bodyweight Training

Bodyweight training is not just a trend; it is backed by science. Research shows bodyweight exercises can be as practical as traditional weight training for building strength and muscle mass. When you perform bodyweight exercises, your muscles are forced to work against gravity, increasing muscle fiber recruitment and activation. This, in turn, stimulates muscle growth and strength development.

Furthermore, bodyweight exercises often require stabilization, engaging your core and smaller stabilizer muscles. This improves your overall strength and enhances your balance and coordination. Studies have also shown that bodyweight training can improve cardiovascular fitness. High-intensity bodyweight workouts, such as circuit or interval training, can elevate your heart rate and improve your aerobic capacity. In summary, bodyweight training is a scientifically proven method for building strength, improving muscle mass, and enhancing overall fitness levels. It offers various benefits and can be tailored to individual goals and preferences.

Key Consideration Before Doing a Bodyweight Workout

Before starting a bodyweight workout, there are several key considerations to keep in mind to ensure safety, effectiveness, and a successful fitness routine. Here are some essential factors to consider:

• Health and Medical Conditions: Seek advice from a healthcare professional or a fitness expert if you possess any pre-existing medical conditions or injuries that could impact your capacity to engage in particular exercises. They can recommend which activities are suitable and secure for your circumstances.
• Goals and Objectives: Determine your fitness goals. Whether they involve weight loss, muscle gain, enhanced flexibility, or increased endurance will determine your chosen exercises and workout routines.
• Warm-Up and Cool-Down: Always start your workout, ensuring a thorough warm-up to ready your muscles and joints for the exercise ahead. Likewise, finish with a cool-down to gradually lower your heart rate and prevent injury. 
• Proper Form and Technique: Focus on using each exercise's correct form and technique. Poor form can lead to injuries and reduce the effectiveness of the workout. Consider working with a fitness professional if you need more clarification on your form.
• Progression: Plan for advancement in your workouts. Gradually increase the intensity, duration, or complexity of exercises to avoid plateaus and continue making progress.
• Variety: Include a variety of exercises to target different muscle groups and prevent overuse injuries. Bodyweight exercises include squats, push-ups, planks, lunges, and more.
• Rest and Recovery: Give your body time to recover between workouts. Overtraining can lead to burnout and injuries. Aim for at least 48 hours of rest between working the same muscle group intensely.
• Nutrition and Hydration: Proper nutrition and hydration support your workouts and overall health. Ensure you're getting the necessary nutrients and staying hydrated.
• Space and Equipment: Determine where you'll be working out and whether you can access any necessary equipment. Bodyweight exercises can be executed with minimal equipment, yet the inclusion of having a clear space to exercise is essential.
• Consistency: Consistency is key to seeing results. Create a workout routine that you can realistically stick to, whether daily, several times a week, or weekly.
• Listen to Your Body: Pay attention to how your body feels during and after workouts. If you experience pain or discomfort beyond typical muscle soreness, it's essential to stop and seek guidance.
• Recovery and Rest Days: Incorporate rest days into your routine to allow your muscles and body to recover. These days are essential for preventing overtraining and promoting muscle growth.
• Progress Tracking: Keep track of your workouts and progress. This can help you stay motivated and make necessary adjustments to your routine.
• Safety: Ensure your workout area is safe and free from hazards. Clear any obstacles and use proper equipment, such as exercise mats, to prevent slips and injuries.
• Adaptability: Be prepared to adapt your workout routine as needed. Life can be unpredictable, so having alternative exercises or routines in mind can help you stay on track.

1. Shoulder Rolls

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core. Lift your shoulders, then roll them down and back until you feel resistance in your shoulder blades. To intensify the movement, you can move your whole arms. Repeat the movement and complete 10 repetitions.

2. Shoulder Twist

Firstly, begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Secondly, place your hands on your shoulders. Engage your core, then twist your upper body to one side. Lastly, return to the starting position and repeat the movement on the opposite side. Complete 10 repetitions.

3. Side Reach

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core. Rotate your upper bod y to one side and reach across your body with one arm at chest height as you lift your opposite heel up. Return to the starting position and then repeat the movement on the opposite side. Start with 1 set of 5 repetitions on each side.

4. Single Arm Raise

Firstly, begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your arms at your sides. Secondly, engage your core and raise one arm overhead, maintaining a straight line with your body. Lastly, lower your arm to return to the starting position and repeat the movement on the opposite side. Complete 10 repetitions on each side.

Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Bring your hands in front of your body at chest height. Engage your core, keep your knees bent , and then hinge through your hips to move into a squat position . Raise back to an upright standing position, squeezing your glutes at the top. Repeat the movement and complete 10 repetitions.

6. High Knee

Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core. Drive one knee towards your chest as you counter the movement with your opposite arm . Return to the starting position and then repeat the movement on the opposite side. Complete with 3 sets of 10 repetitions on each side.

Best Beginner Bodyweight Workout

To start your beginner bodyweight workout, it's important to focus on mastering the essential exercises. These exercises will target major muscle groups and provide a solid foundation for more advanced movements. Here are some indispensable bodyweight exercises to include in your routine:

1. Low Squat

For this exercise, utilize the back of the chair or wall for support if needed.

Firstly, begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Secondly, place your hands on the back of the chair for support and balance if needed. Engage your core, bend your knees, and then hinge through your hips to move into a squat position. Lastly, raise back up to return to the starting position, squeezing your glutes at the top. Repeat the movement and then complete 3 sets for 10 repetitions.

2. Marching-in-Place

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Place your hands on your hips. Engage your core and then lift one knee up towards your chest. Return to the starting position and repeat the movement on the opposite side. Complete with three sets of 10 repetitions on each side.

3. Single Leg Deadlift

For this beginner bodyweight workout, utilize the back of the chair or countertop for balance if needed.

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your ears, shoulders, and hips. Engage your core and then transfer all of your weight onto your one foot. Slightly bend your supporting knee and hinge your hips, bending forward until your upper body is parallel to the floor while extending your opposite leg back. Return to the starting position and then repeat the movement. Complete 3 sets of 10 repetitions on each side.

4. Side Steps

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Engage your core and take a big step to the side with one foot, following with your other foot. Return to the starting position and then repeat the movement on the opposite side. Start with 3 sets of 10 repetitions on each side.

In addition, to intensify the movement, increase the speed, bend your knees, counter the movement with your opposite arm, or add a hopping movement.

5. Dynamic Upper Body Opener

Firstly, begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Reach forward with both hands shoulder-width apart at shoulder level. Secondly, engage your core, then pull your arms back with your elbows bent out to the sides, squeezing your shoulder blades together. Reach forward with both arms again, then bend your elbows to a 90-degree angle with your palms facing together. Thirdly, looking for a stretch through the chest and front of the shoulders, pull your arms back, squeezing your shoulder blades together. Lastly, return to the starting position and repeat the sequence of movements. Start with 1 set of 10 repetitions

This exercise targets major muscle groups and can be modified easily to suit your fitness level. Start with 2-3 sets of 10-12 repetitions for each activity, gradually increasing the intensity and speed.

6. Elbow to Knee

For this beginner bodyweight workout, begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core. Twist your upper body to one side as you drive one knee up towards your chest, countering the movement with your opposite elbow. Return to the starting position and then repeat the movement on the opposite side. Start with 3 sets of 10 repetitions on each side.

Cool Downs:

1. back stretch.

Firstly, begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Secondly, place your hands on your lower back or upper pelvis area. Engage your core and then arch your back, focusing on the stretch happening in your low back area. Lastly, hold this position for several deep belly breaths through your nose and mouth. Relax and then repeat the movement.

Variation 1- Back Stretch

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Slightly bend your knees and then place your hands on your knees. Engage your core and slowly round out your mid back as you drop your head towards your chest. Hold this position for several deep belly breaths through your nose and then mouth. Relax and repeat the movement.

2. Standing Quad Stretch

For this beginner bodyweight workout, utilize the back of the chair, wall, or anything stable for balance and support if needed.

Begin in an upright standing position, maintaining good alignment with your head, shoulders, and hips. Place one hand on the back of the chair for balance if needed. Tighten your core, bring your heel up against your seat, and hold your foot with your hand. Hold this position for 5-10 seconds. Return to the starting position and then repeat the movement on the opposite side. 

Structuring your Beginner Bodyweight Workout Routine

When structuring your beginner bodyweight workout routine, it's essential to consider your goals, fitness level, and available time. Here's a sample routine to help you get started:

Begin with 5-10 minutes of dynamic stretching or light cardio to raise your heart rate and warm up your muscles.

2. Main workout

Perform a circuit of the essential bodyweight exercises mentioned earlier. Start with 1-2 sets of each exercise, focusing on proper form and technique. Take short rest periods between workouts to maintain an elevated heart rate.

3. Cardiovascular exercise

Include 10-15 minutes of cardiovascular exercise, such as jumping jacks, jogging, or high knees, to improve your heart rate and endurance.

4. Cool-down

Finish your workout with static stretching to improve flexibility and promote muscle recovery.

Always pay attention to your body and adapt the intensity and duration of each exercise according to your current fitness level. As you progress, gradually increase the number of sets, repetitions, or difficulty of the activities to continue challenging your body.

Progressing in your Bodyweight Training

As you become more comfortable with your beginner bodyweight workout routine, you must keep challenging yourself to ensure continued progress. Here are some ways to progress in your bodyweight training:

• Increase intensity: Increase the difficulty of each exercise by adding variations or progressing from modified to full-range movements. For example, progress from knee push-ups to regular or assisted squats to pistol squats, targeting various muscle groups in your body, such as the bodyweight squats muscles worked.
• Add resistance: Incorporate resistance bands or weights to put an extra challenge to your bodyweight exercises. This can help increase muscle strength and stimulate further muscle growth.

• Increase volume: Gradually increase the number of sets, repetitions, or workout duration to increase the overall workload. This will help improve muscular endurance and also cardiovascular fitness.
• Try advanced variations: Once you've mastered the basic bodyweight exercises, explore more advanced variations to challenge your body further. For example, try one-arm push – up position, pistol squats, or handstand push-ups.

You'll see improvements in strength, muscle tone, and overall fitness level by consistently progressing in your bodyweight training.

Common Mistakes to Avoid in Bodyweight Workouts

While bodyweight workouts are effective and accessible, there are some common mistakes that beginners often make. By being aware of these mistakes, you can ensure proper form and utilize the effectiveness of your perfect bodyweight workout. Here are some mistakes to avoid:

• Sacrificing form for quantity : It's important to prioritize proper form over the number of repetitions or sets. Focus on performing each exercise with controlled movements, maintaining good posture, and then engaging the correct muscles.
• Neglecting rest and recovery : Rest and recovery are crucial for muscle growth and injury prevention. Allow your body sufficient time to recover between workouts and avoid overtraining.
• Not progressing or challenging yourself: It's essential to challenge your body consistently to see progress. Gradually increase your workouts' intensity, volume, or difficulty to avoid plateauing.
• Ignoring flexibility and mobility: Flexibility and mobility are also essential for proper movement patterns and injury prevention. Integrate stretching and mobility exercises into your routine to improve your overall range of motion.
• Lack of variety: Repeating the same exercises can lead to boredom and decreased motivation. Explore different bodyweight exercises and variations to keep your workouts exciting and challenging.

Avoiding these common mistakes will ensure a safe and effective bodyweight workout routine that yields optimal results.

How to Stay Motivated in your Fitness Journey

Embarking on a fitness journey involves dedication and motivation. Here are some tips to help you stay motivated along the way:

• Set realistic goals: Specific, measurable, achievable, relevant, and time-bound (SMART). Having clear goals will provide you with direction and keep you motivated.
• Find a workout buddy: Exercising with a friend or joining a fitness community can provide accountability and support. Having a workout companion during workouts can add enjoyment to your fitness journey and assist in keeping you aligned with your goals.
• Track your progress: Keep a workout journal or use a fitness tracking app to record and track your workouts. Seeing how far you've come can be incredibly motivating.
• Reward yourself: Treat yourself with non-food rewards when you reach milestones or achieve your goals. This can help reinforce positive behaviors and keep you motivated.
• Mix it up: Avoid monotony by trying new exercises, workouts, or fitness classes. Keeping your workouts varied and exciting will prevent boredom and keep you engaged.
• Focus on non-scale victories: Instead of relying on the number on the scale, celebrate non-scale accomplishments such as increased strength, improved endurance, or better sleep quality. These achievements are equally important indicators of progress.

Motivation may fluctuate, but building healthy habits and a positive mindset will ultimately lead to long-term success on your fitness journey.

Beginner Bodyweight Workout Equipment and Accessories

One of the advantages of bodyweight workouts is that they require little to no equipment. However, a few accessories can enhance your workouts and make them more enjoyable. Here are some beginner-friendly equipment and accessories:

• Yoga mat: A yoga mat provides cushioning and grip, making floor exercises more comfortable and safe.
• Resistance bands: Resistance bands add an extra challenge to your bodyweight exercises by providing external resistance. They come in different resistance levels, allowing you to increase your workouts' intensity progressively.
• Jump rope: Jumping rope is a well-known cardiovascular exercise easily incorporated into your bodyweight workout routine. It helps improve coordination, endurance, and calorie burning.
• Pull-up bar: If you can access a pull-up bar, it can be a great addition to your bodyweight workouts. Pull-ups and chin-ups are compound exercises that target multiple upper-body muscles.
• Fitness app or tracker: A fitness app or tracker can help you stay organized , track your workouts, and monitor your progress. Many apps also provide workout routines and instructional videos for bodyweight exercises.

While these accessories are unnecessary, they can add variety and challenge to your workouts, making them more enjoyable and effective.

Conclusion:

Embarking on a fitness journey can be difficult, but with a beginner bodyweight workout, you can start on the right track. Bodyweight exercises are accessible, effective, and can be done anywhere. They offer numerous benefits, such as improved strength, flexibility, and overall fitness.

By mastering essential bodyweight exercises, structuring your workouts, and progressing over time, you'll continue to see improvements in your fitness level. Avoid common mistakes, stay motivated, and consider incorporating equipment and accessories to enhance your workouts.

Keep in mind that your fitness journey is entirely your own. Relish the journey, acknowledge small achievements, and welcome the positive transformations from prioritizing your health and well-being. Begin the initial step towards a healthier, more robust version of yourself today!

Bodyweight workouts are ideal for those who exercise at home, as they require no equipment and very little space, but are still incredibly impactful for increasing your cardio, building strength and improving flexibility. Check out this Bodyweight Workouts 101 now!

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The Beginner’s Guide To Starting A Fitness Journey

• July 25, 2017

• Getting rid of medications that are unnecessary with lifestyle changes.
• Being able to keep up with your kids/grandkids and enjoy life with them instead of watching from the sidelines.
• Being a good role model for those in your life who are looking to you for guidance.
• Managing or even better, eliminating chronic disease and illness born from poor lifestyle.
• Clothes fitting looser. Okay, so the scale hasn’t moved yet. But you’re clearly getting smaller which was the goal, right? So stop obsessing over an arbitrary numbers machine and actually pay attention to the changes in your body.
• Getting better sleep and feeling vibrant. It’s a by-product of regular exercise, so when this lovely side effect hits you, embrace it with wide open arms.
• Feeling HAPPIER from that endorphin glow each day. Starting or ending your day with an amazing workout and that lovely life elixir called sweat.
• Being more PRODUCTIVE because you have more energy to show up for your life in a really positive way.

• Afternoon home spa pampering yourself or go get a mani/pedi.
• Donate your now-too-big clothes to charity.
• Use stickers to note the date of your milestone achievements on your calendar.
• Plan a healthy day trip with friends such as hiking.
• Get a massage.
• Schedule a professional photoshoot .
• Plan and execute your dream vacation.
• Buy new workout gear.
• Make a new playlist.
• Go shopping … in your own closet!
• Snag a fresh bouquet of flowers at the farmers market.
• Find a new plant to add to your garden.

About Inspired Wellness We are a wellness movement aimed at cultivating greatness in all areas of life. We believe that everything is connected and that having the body of your dreams shouldn’t come at the price of your mental and emotional health. You CAN have it all; you just need some determination, grit and the desire to truly change your life!

Catch us locally in sunny Sacramento CA inspiring lives at our wellness center with fitness, nutrition and lifestyle programs, or online doing the same thing with our new online training site + community coming soon!

Want more content like this delivered straight to your inbox? Get a weekly dose of inspiration by subscribing here .

Let’s get social! Come connect with us in these places:

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Inspired Wellness

I had established a great work routine and got into the gym a minimum of 5 days a week. Then I hit a bit of a tragedy with the death of my mom and brother and just couldn’t get myself to go anymore. So really excited to get back into working out.

I’m going to remind myself that I love myself enough to do this for me, and that I’m not comparing myself to or competing with anyone. I’m celebrating my milestones by getting massages!

Exercise makes me a better mom and partner. It is therapy!

The one thing that initially drew me to Inspired Wellness and has kept me coming back for more (despite the killer workouts) is the AMAZING sense of community – there is no judgment only an incredible, supportive group of individuals who come together and lift each other up.

This isn’t my first challenge but this still resonates. Thanks!

I need to remind myself that I am worth it and everything is hard before it’s easy!

I believe community really is a huge part of our wellness all around! I hope to meet some new friends through this experience.

I think the #1 tip is the one that resonates the most with me! I’ve recently started the Inspired Wellness Get Fit Challenge and while it can be a challenge, I stay motivated by reminding myself why I am doing this. It’s important to me to understand what I’m putting in my body and when I have kids one day I want to make good nutritional decisions for them as well. Thinking of these reasons makes the Wellness journey a lot more simple and fun!

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Circuit Training Is One of the Most Efficient Workout Methods. Here's How to Do It

Experts, including Peloton instructor Andy Speer, explain how to work circuit training into your routine.

By Greg Presto • April 18, 2024

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What Is Circuit Training? Arrow

The Benefits of Circuit Training Arrow

Is Circuit Training Right for You? Arrow

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Pressed for Time? Try This Dumbbell Circuit Workout for Beginners Arrow

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When it comes to efficient workouts, circuit training is tough to top. As Peloton instructor Andy Speer explains, “Circuits are a magical combination of muscular and cardiovascular training that can be programmed for a variety of goals and fitness levels, from beginner to advanced."

Intimidating as it may seem to introduce a new type of training into your routine (regardless of how long you’ve been doing it), circuit training is really just about how you organize your exercises. Here’s more information on how circuit training works, along with a beginner-friendly circuit workout designed by Andy.

What Is Circuit Training?

Circuit training is a style of resistance training that’s all about efficiency. These workouts are organized slightly differently than traditional resistance training sequences, in which you perform multiple sets of the same exercise in a row, resting for a minute or two between sets before moving onto sets of the next exercise. 

In circuit training workouts, you do one set of each move in the routine. After completing all of the exercises, you take minimal rest before repeating the full circuit. To be clear: Circuit training does allow for some rest—just less than you’d get in traditional straight-set training. 

“This saves time because it allows for active recovery,” Darci Revier, the director of education for the National Exercise Trainers Association , says. “Instead of rest breaks, you just work a different part of the body.” If you follow a lower body exercise, like squats , with an upper body move, like push-ups, your legs can rest while you do the upper body move.

Well-planned circuits work all of your major muscle groups, allowing you to target your full body in a single session. And because there’s less rest time, your heart rate stays elevated, meaning circuit training can offer cardio benefits too. 

Expect to find circuits in the following high-intensity conditioning workouts:

1. As Many Reps as Possible (AMRAP) Circuits

AMRAP is an acronym for “as many reps as possible.” This type of circuit is exactly what it sounds like: performing as many reps of an exercise as you can in a set amount of time. 

For example, you might do an exercise for 40 seconds straight and then rest for 20 seconds before moving onto the next exercise in the circuit, which you’ll repeat as many times as you can for 40 seconds before taking another 20-second rest.

2. Every Minute On the Minute (EMOM) Circuits

EMOM (“every minute on the minute”) circuits are about completing a certain amount of reps in the span of 60 seconds—the sooner you finish, the more time you get to rest. 

At the beginning of a minute, you do a set number of reps for one exercise. Once you hit the goal number of reps, you rest for the remainder of the minute. So if you finish your reps in 30 seconds, you have 30 seconds to rest. As soon as the next minute begins, you start the following exercise in the circuit.

3. Circuits Performed for Time

To do this type of circuit, you set a timer for the total duration of your workout—say, 15 minutes. You then perform the complete circuit as many times as possible until the timer goes off. The goal is to improve your work capacity, or the amount of work you can complete in a certain amount of time. So if you can get through three rounds of a circuit in 15 minutes, you’ll gradually work your way up to four rounds.

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The Benefits of Circuit Training

If you’re crunched for time, circuits are a great option—they work a variety of muscle groups in one gym session. But this type of training provides other benefits as well. Here are some of the main ones.

1. Circuits Don’t Require Heavy Equipment

“Circuits are ideal for people without access to heavy equipment or those who like to work out at home,” Revier says. Since circuits involve minimal rest between reps, you’re always moving. Even by using light loads or just body weight during a circuit, you can tax your muscles, keep the intensity up, and break a sweat. You’re also not stuck doing the same few exercises during equipment-free circuits. As Andy points out, “They provide movement variety for physical and mental stimulus.”

2. Circuits Build Strength

A systematic review of eight studies published in Sports Medicine found resistance-based circuit training boosted strength gains and improved people’s one-repetition maximum bench press, a measure of how much weight someone can lift just one time. Of course, the amount of strength someone builds varies by the workout sessions’ frequency and duration, along with the individual’s baseline fitness level.

3. Circuits Improve Heart Health

Circuit training can help you fit bursts of cardio into your workout routine and strengthen your overall heart health. A meta-analysis of 45 studies published in a journal titled Biology found that circuit-based training improved VO2 max (how much oxygen a person can utilize while working out) aerobic speed, power, and performance.

4. Circuits Boost Muscular Endurance

Circuit training may not build the kind of cardio endurance you’d need to run a marathon, but it’ll definitely help you build muscular endurance (aka your muscles’ ability to sustain an effort over time). Why is that a good thing? Muscular endurance comes in handy when you’re doing everything from unloading groceries from a car to hiking with a heavy backpack.

Is Circuit Training Right for You?

Circuit training is ideal for those who are pressed for time but want to improve their fitness levels. However, it's not for everyone. If your main goal is to get a lot stronger or build up your cardio endurance, circuits may not be the best approach. 

“They won’t build as much overall strength as traditional strength training, and they won’t build up your cardiovascular system as efficiently as normal cardio work. But they’re pretty good at building a little bit of both,” Shawn Arent , PhD, chair of the Department of Exercise Science at the University of South Carolina, says. If your primary goal is to get really strong, consider lifting heavier weights with more rest between sets. And if you want to focus on improving your cardiovascular fitness, opt for zone 2 cardio .

Circuit Training Exercises for Beginners

The best circuit training exercises for beginners check the following boxes:

They’re familiar. “Circuits are designed for training output over learning new movements,” Andy says. So choose exercises you’ve done at least a couple of times before. “At most, put one new move in the circuit, with the others being familiar,” he says.

They challenge multiple joints at once. Choosing exercises that simultaneously work multiple muscles, like lunges , instead of single-joint exercises, like bicep curls, will make your workout more time-efficient. This is more of a recommendation than a requirement, but it’s good to keep in mind if you want to maximize efficiency.

They d on’t involve a lot of equipment. Although machines can be useful for beginners, it’s impossible to guarantee they’ll all be available in your circuit, especially if you go to a busy gym. You may end up waiting for others to finish and unintentionally extend your rest periods. The same is true for switching between a bunch of different equipment or at-home setups.

Here are some beginner-friendly exercises to consider as you build your own circuit, which we’ll explain how to do in the next section:

Chest: Push-up , chest press, chest fly

Back: Dumbbell row, bent-over lateral raise ( bodyweight or dumbbell), superhuman , prone IYWT

Arms: Bicep curl, tricep dips , overhead tricep extension, skull crusher , tricep kickback

Shoulders: Overhead press , lateral raise, front raise, down dog push-up, arm circle

Legs: All lunge and squat variations (bodyweight squat, goblet squat, split squat, forward lunge, reverse lunge, lateral lunge, etc.)

Glutes: Deadlift , glute bridge , hip thrust

Core: Plank, mountain climber, side plank, bicycle crunch, spider lunge

Cardio: Jumping jack, high knees, jump rope

How to Design a Circuit Training Workout

Our experts suggest using circuits to train your whole body in a single workout. However, you can also tailor your routine to your specific goals. “This can be ‘general fitness' or something more specific, like active recovery or power endurance,” Andy explains. 

Here are four basic guidelines that'll help you build a circuit training workout that’s safe, efficient, and effective.

1. Select the Correct Number of Exercises

Choose six to 10 exercises for your circuit, making sure you have one or two that target each major muscle group, including your upper body, lower body, and core. The exact number of exercises is less important than making sure you hit a variety of muscles.

2. Organize Your Exercises

Do exercises that work different muscles back to back, Andy says. “This increases metabolic demand and decreases fatigue in any single muscle group,” he says. For example, you might do an upper body exercise, a lower body exercise, and then a core exercise in a well-planned circuit.

3. Do Your Workout: Reps, Sets, and Rest

In any circuit, you’ll move through one set of each exercise. If you’re building your workout as a traditional circuit, do eight to 10 repetitions of each exercise, Arent says. Aim for three rounds total.

If you want more of a cardio challenge or you’re using lighter (or no) weights, perform 10-15 reps of each exercise and complete the circuit two to three times. If you prefer working for time, do each move for 30-45 seconds.

“Beginners should start with a one-to-one work-to-rest ratio,” Andy says. “If you work for 30 seconds, rest for 30 seconds between exercises.” Over time, you’ll reduce the rest period until you don’t rest at all between moves.

4. Progress Over Time

For maximum health benefits, research shows that two to three circuit workouts per week, lasting 20 to 60 minutes each, is optimal. But if you’ve only got 15 minutes, that’s completely OK. 

Work hard during the time you do have and don’t forget to track your progress, Arent says. If you’re doing three rounds of your circuit now, try to work up to four rounds over time. You can also progress by increasing the intensity of each repetition. A few ways to do this include:

Adding more weight

Slowing down during the hardest part of an exercise, like lowering into a squat or push-up

Increasing the cardio challenge by performing bodyweight moves faster or adding a jump to exercises such as squats or lunges

Does Circuit Training Count As Cardio?

It depends on your goal. The Centers for Disease Control and Prevention recommends adults do at least 150 minutes of moderate-intensity activity plus two muscle-strengthening sessions each week. A circuit training session can count as either one. However, if you want to build the type of cardio endurance needed for a long race, circuit training can’t replace other cardio sessions, Arent says. That’s because cardio endurance training usually involves maintaining an elevated heart rate—where you can talk, but not easily—for 20 minutes or longer. Although circuit training can leave you out of breath and raise your heart rate, it’s unlikely that you’ll maintain the necessary level of elevation throughout the workout.

“It’s OK that it’s not highly aerobic exercise though, because it’s resistance training. That’s the purpose,” Arent says. “It doesn’t mean you won’t get cardiovascular benefits from a circuit.”

Pressed for Time? Try This Dumbbell Circuit Workout for Beginners

To put all of this knowledge into practice, we asked Andy to share a simple circuit training workout for beginners. Here’s how it works: Do each exercise for 30 seconds, resting for 15-30 seconds in between them. Start by doing the full circuit (all six moves) twice, and gradually build up to three or four rounds.

1. High Knees

Stand tall with your feet hip-width distance apart. 

Lift one knee toward your chest before quickly switching to the other leg, as if you’re jogging in place. 

Keep your core engaged, pump your arms in sync with your knees, and maintain a brisk pace. Continue for 30 seconds.

Areas worked: Lower body, core, heart

2. Dumbbell Push Press

Stand holding dumbbells at your shoulders, with your palms facing inward and your feet slightly wider than shoulder-width distance.

Bend your knees slightly, dip your hips, and explode up, pressing the dumbbells overhead.

Return the dumbbells to your shoulders and repeat. Do as many reps as possible in 30 seconds. 

Areas worked: Legs, shoulders, core

3. Alternating Reverse Lunge

Stand tall with your feet shoulder-width distance apart. You can hold both dumbbells at your sides with your palms facing inward, or you can hold a dumbbell in one hand for an added core challenge.

Take a large step back with your right leg, descending until both knees form 90-degree angles.

Press through your front (left) foot to stand back up.

Lunge again, but this time step back with your left foot. Continue alternating for 30 seconds. If you’re using one dumbbell, switch hands for the next round of the circuit.

Areas worked: Legs, core

4. Bent-Over Row

Start in a standing position, holding a pair of dumbbells at your sides with your feet hip-width distance apart and your knees slightly bent.

Push your hips back, almost like you’re closing a door behind you with your butt. This movement starts the hip hinge.

Continue pushing your hips back, keeping your back flat until it’s nearly parallel to the floor. Let your arms hang down like ropes, with your palms facing inward.

Maintaining this flat back position, pull the dumbbells toward the sides of your chest.

Slowly lower the weights back to your starting position and repeat. Do as many reps as possible in 30 seconds.

Areas worked: Back, biceps

5. Bicycle Crunch

Start in a table-top position on your back. Your knees should be bent at a 90-degree angle with your low back lightly touching the floor and your head, neck, and shoulders off the floor. Lightly cup your hands behind your ears.

Extend your right leg forward until it’s straight as you twist and crunch up to bring your right elbow to meet your left knee. It’s OK if they don’t actually touch.

Switch sides. Bend your right knee back as you extend your left leg and bring your left elbow to meet your right knee. Rapidly alternate back and forth for 30 seconds.

Areas worked: Core

6. Spider Lunge

Begin in a classic push-up position, with your hands below your shoulders and your body forming a straight line from your head to your heels.

Keeping your torso rigid, step your right foot forward and place it next to your right hand. Your right knee should be bent at a 90-degree angle.

Return your right foot to the starting position. Repeat the movement with your left leg, stepping your foot up next to your left hand. 

Continue alternating legs for 30 seconds.

Peloton Circuit Training Workouts for Beginners

If you prefer guided workouts or just want to be motivated by one of Peloton’s instructors, the Peloton App has a huge selection of circuit training-style classes. Here are three of our favorites to get you started:

Try a Peloton Class

20 min Full Body Strength

Callie Gullickson · Strength

20 min Strength Roll Call: Full Body

Jess Sims · Strength

30 min Full Body Strength

Matty Maggiacomo · Strength

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11 episodes

Welcome to Gym Journey’s. As I go through my fitness journey I will be interviewing individuals who have been committed to this journey for a while. These episodes will hopefully give every viewer things to expect through their journey or just tips and tricks to get past your plateaus. We will continue not only our fitness journey, but the journey of life…together.

Gym Journey’s Carson Carr

• Health & Fitness
• 5.0 • 3 Ratings
• APR 14, 2024

S2 E2: Derek’s Determination during Ironman and his Journey for the “Triple Crown” of Swimming

Join Derek and I as we go through his journey from competitive swim at a young age to his plan of completing the “Triple Crown” of open water swimming. We also dive into his progress from marathons to completing 2 full Ironman competitions with two more coming up this year.

• JAN 14, 2024

S2 E1: Ru running marathons and reminiscing on ridiculous soccer skills

Ru has always been around fitness in his life. At a young age he was a soccer prodigy and took his talents to the Navy. Through all the rigorous training the navy had him achieve, he found his new found peace in running marathons. Come follow his journey as he tells you his ridiculous juggling (personal) record as well as his prep and achievements with his marathons.

• DEC 10, 2023

S1 E9: John Scott’ trouble, training, and trying to obtain that Pro Card

John Scott is a local trainer at Results Gym in Alexandria. From his own struggles to now, his journey has had impacts to himself and others as well. After placing well (1st and 2nd) in his first two shows, John Scott is hoping that the Pro Card will be coming around the corner. Until then, he’s not only working on his self, but he’s helping others achieve their goals.

• OCT 22, 2023

S1 E8: Raymond’s show prep and his goal of getting his Pro card

Raymond is a local bodybuilder in the DMV area. He has been working out for over 10 years and currently is in show prep. Come follow his story from baseball training to his passions of getting his Pro card as well as future wrestling endeavors. Wait till the end of the episode where he gives a powerful message on what to do if you are starting off and how to build that consistency!

• OCT 15, 2023

S1 E7: Personal check in #3 featuring childhood friends and lifting partners

Teaming up with Gabe (again) and Will, we dive deep into recent gym struggles as well as fun facts about each other.

• AUG 16, 2023

S1 E6: From Calvin’s Lacrosse training to optimal training

Calvin, who owns his own company, has always been an athlete. Once school was over, figuring out how to stay active was the key. Through fitness he has found impressive results and hopes to continue optimal lifting late into his life. Through his 8 years he has learned a lot… and is ready to share with everyone his process!

• © Carson Carr

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Alex Rodriguez has been embracing his physical and emotional transformation, partly inspired by his girlfriend, fitness instructor Jaclyn Cordeiro.

First linked in 2022, the Yankees legend revealed in a new interview with The Post how he’s “continuing to try to copy some of” Cordeiro’s health and wellness practices following his 32-pound weight loss last fall .

“Everything’s been going good [with us]. Thank God,” said Rodriguez, 48, who recently partnered with Lysol Laundry Sanitizer.

“She’s been a good influence with me. I’ve been working hard and trying to stay in shape, and continuing to try to copy some of her great work ethic and health and wellness practices.”

The 2009 World Series champion has spoken candidly about his weight gain during the COVID-19 pandemic and how Cordeiro — whom he quipped is “far more interesting” than him — has been supportive throughout his health journey.

“I think what’s unique about her is that she’s gone from nursing for over a decade and she’s now shifted post-Covid into health and wellness. So she comes at it from a very organic, very scientific point of view, and she’s helped me tremendously. I mean, like I said, I’ve lost over 30 pounds [with help from Cordeiro],” Rodriguez said.

The 14-time MLB All-Star recalled in a September 2023 Instagram post that the catalyst of his weight loss stemmed from a conversation with his family in late 2021 when they “pointed out that I was looking unhealthy.”

Cordeiro, a lifestyle coach and the CEO of JACFIT, also approached Rodriguez at one point and said, “You gotta get yourself in better shape,” he explained on “The Jennifer Hudson Show” last October.

Rodriguez shed the pounds by following a fitness program created by Cordeiro, citing consistency, cardio and diet as the keys to his transformation.

“Just being consistent, which is what I’ve learned from her, has been very helpful,” Rodriguez told The Post. “I’ve been training seven days a week. I’ve eliminated a lot of the steak. I was a big steak eater. I used to eat steak probably eight out of 10 days, and now only one or two [days] out of 10 days. And then I do these 45-minute walks after dinner.”

“I introduced intermittent fasting, maybe seven, eight months ago, and that’s been really helpful too, especially when traveling. You have to get a little bit more control of the things you’re intaking.”

Rodriguez, who also enjoys sauna sessions and meditation, is happier than ever with Cordeiro.

The CEO of A-Rod Corp — an investment firm that backs companies across real estate, sports, and entertainment — went public with their relationship in December 2022, when he shared a photo of the couple posing together beside his two daughters, Natasha, 19, and Ella, 15.

Rodriguez and Cordeiro, a mother of two, were linked two months prior after being  photographed shopping in Beverly Hills in October 2022.

She appeared on the January/February cover of Strong Fitness magazine .

Much like family and health are priorities for Rodriguez, the former MLB star has his hands in several businesses and owns 40 percent of the Minnesota Timberwolves and the WNBA’s Minnesota Lynx with his business partner, Walmart CEO Marc Lore.

The Post spoke with Rodriguez after the news broke in March that his and Lore’s deal to acquire an additional 40 percent to have a majority stake in both franchises fell through.

“We put out a statement and we stand by it, and we’re excited to continue to move forward,” he told The Post.

Glen Taylor, who purchased the franchise in 1994, said Rodriguez and Lore failed to meet all of the deadlines in the sale conditions.

The pair responded in a joint statement and explained that Taylor had a case of cold feet.

“We have fulfilled our obligations, have all necessary funding and are fully committed to closing our purchase of the team as soon as the NBA completes its approval process,” the partners said in their statement. “Glen Taylor’s statement is an unfortunate case of seller’s remorse that is short sighted and disruptive to the team and the fans during an historic winning season.”

The Timberwolves, led by All-Star guard Anthony Edwards, finished the regular season at 56-26 and are the third seed in the Western Conference.

Rodriguez spoke glowingly of Edwards, whose Timberwolves will face the sixth-seeded Suns in the first round of the NBA playoffs, with Game 1 set for Saturday.

“He’s just 22 and he’s must-watch TV. He’s truly a very special player, but really a special human being,” Rodriguez said of Edwards. “And like where he came from in Atlanta, Georgia, how close he is with his family, how much he’s doing for the community — that really resembles our entire team. There’s tons of community work that’s being done and the fan base is just on fire. They couldn’t be more fired up about this team.”

Rodriguez added that he’s “very, very bullish” when it comes to women’s sports.

“Everything that’s happening around women, equality, the way that they’re able to shine right now — I really do think that WNBA is just in the early days of what’s going to be a giant business in the future,” Rodriguez said. “We have a really great commissioner [Cathy Engelbert].”

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40 facts about elektrostal.

Written by Lanette Mayes

Modified & Updated: 02 Mar 2024

Reviewed by Jessica Corbett

Elektrostal is a vibrant city located in the Moscow Oblast region of Russia. With a rich history, stunning architecture, and a thriving community, Elektrostal is a city that has much to offer. Whether you are a history buff, nature enthusiast, or simply curious about different cultures, Elektrostal is sure to captivate you.

This article will provide you with 40 fascinating facts about Elektrostal, giving you a better understanding of why this city is worth exploring. From its origins as an industrial hub to its modern-day charm, we will delve into the various aspects that make Elektrostal a unique and must-visit destination.

So, join us as we uncover the hidden treasures of Elektrostal and discover what makes this city a true gem in the heart of Russia.

Key Takeaways:

• Elektrostal, known as the “Motor City of Russia,” is a vibrant and growing city with a rich industrial history, offering diverse cultural experiences and a strong commitment to environmental sustainability.
• With its convenient location near Moscow, Elektrostal provides a picturesque landscape, vibrant nightlife, and a range of recreational activities, making it an ideal destination for residents and visitors alike.

Known as the “Motor City of Russia.”

Elektrostal, a city located in the Moscow Oblast region of Russia, earned the nickname “Motor City” due to its significant involvement in the automotive industry.

Home to the Elektrostal Metallurgical Plant.

Elektrostal is renowned for its metallurgical plant, which has been producing high-quality steel and alloys since its establishment in 1916.

Boasts a rich industrial heritage.

Elektrostal has a long history of industrial development, contributing to the growth and progress of the region.

Founded in 1916.

The city of Elektrostal was founded in 1916 as a result of the construction of the Elektrostal Metallurgical Plant.

Located approximately 50 kilometers east of Moscow.

Elektrostal is situated in close proximity to the Russian capital, making it easily accessible for both residents and visitors.

Known for its vibrant cultural scene.

Elektrostal is home to several cultural institutions, including museums, theaters, and art galleries that showcase the city’s rich artistic heritage.

A popular destination for nature lovers.

Surrounded by picturesque landscapes and forests, Elektrostal offers ample opportunities for outdoor activities such as hiking, camping, and birdwatching.

Hosts the annual Elektrostal City Day celebrations.

Every year, Elektrostal organizes festive events and activities to celebrate its founding, bringing together residents and visitors in a spirit of unity and joy.

Has a population of approximately 160,000 people.

Elektrostal is home to a diverse and vibrant community of around 160,000 residents, contributing to its dynamic atmosphere.

Boasts excellent education facilities.

The city is known for its well-established educational institutions, providing quality education to students of all ages.

A center for scientific research and innovation.

Elektrostal serves as an important hub for scientific research, particularly in the fields of metallurgy, materials science, and engineering.

Surrounded by picturesque lakes.

The city is blessed with numerous beautiful lakes, offering scenic views and recreational opportunities for locals and visitors alike.

Well-connected transportation system.

Elektrostal benefits from an efficient transportation network, including highways, railways, and public transportation options, ensuring convenient travel within and beyond the city.

Famous for its traditional Russian cuisine.

Food enthusiasts can indulge in authentic Russian dishes at numerous restaurants and cafes scattered throughout Elektrostal.

Home to notable architectural landmarks.

Elektrostal boasts impressive architecture, including the Church of the Transfiguration of the Lord and the Elektrostal Palace of Culture.

Offers a wide range of recreational facilities.

Residents and visitors can enjoy various recreational activities, such as sports complexes, swimming pools, and fitness centers, enhancing the overall quality of life.

Provides a high standard of healthcare.

Elektrostal is equipped with modern medical facilities, ensuring residents have access to quality healthcare services.

Home to the Elektrostal History Museum.

The Elektrostal History Museum showcases the city’s fascinating past through exhibitions and displays.

A hub for sports enthusiasts.

Elektrostal is passionate about sports, with numerous stadiums, arenas, and sports clubs offering opportunities for athletes and spectators.

Celebrates diverse cultural festivals.

Throughout the year, Elektrostal hosts a variety of cultural festivals, celebrating different ethnicities, traditions, and art forms.

Electric power played a significant role in its early development.

Elektrostal owes its name and initial growth to the establishment of electric power stations and the utilization of electricity in the industrial sector.

Boasts a thriving economy.

The city’s strong industrial base, coupled with its strategic location near Moscow, has contributed to Elektrostal’s prosperous economic status.

Houses the Elektrostal Drama Theater.

The Elektrostal Drama Theater is a cultural centerpiece, attracting theater enthusiasts from far and wide.

Popular destination for winter sports.

Elektrostal’s proximity to ski resorts and winter sport facilities makes it a favorite destination for skiing, snowboarding, and other winter activities.

Promotes environmental sustainability.

Elektrostal prioritizes environmental protection and sustainability, implementing initiatives to reduce pollution and preserve natural resources.

Home to renowned educational institutions.

Elektrostal is known for its prestigious schools and universities, offering a wide range of academic programs to students.

Committed to cultural preservation.

The city values its cultural heritage and takes active steps to preserve and promote traditional customs, crafts, and arts.

Hosts an annual International Film Festival.

The Elektrostal International Film Festival attracts filmmakers and cinema enthusiasts from around the world, showcasing a diverse range of films.

Encourages entrepreneurship and innovation.

Elektrostal supports aspiring entrepreneurs and fosters a culture of innovation, providing opportunities for startups and business development.

Offers a range of housing options.

Elektrostal provides diverse housing options, including apartments, houses, and residential complexes, catering to different lifestyles and budgets.

Home to notable sports teams.

Elektrostal is proud of its sports legacy, with several successful sports teams competing at regional and national levels.

Boasts a vibrant nightlife scene.

Residents and visitors can enjoy a lively nightlife in Elektrostal, with numerous bars, clubs, and entertainment venues.

Promotes cultural exchange and international relations.

Elektrostal actively engages in international partnerships, cultural exchanges, and diplomatic collaborations to foster global connections.

Surrounded by beautiful nature reserves.

Nearby nature reserves, such as the Barybino Forest and Luchinskoye Lake, offer opportunities for nature enthusiasts to explore and appreciate the region’s biodiversity.

Commemorates historical events.

The city pays tribute to significant historical events through memorials, monuments, and exhibitions, ensuring the preservation of collective memory.

Promotes sports and youth development.

Elektrostal invests in sports infrastructure and programs to encourage youth participation, health, and physical fitness.

Hosts annual cultural and artistic festivals.

Throughout the year, Elektrostal celebrates its cultural diversity through festivals dedicated to music, dance, art, and theater.

Provides a picturesque landscape for photography enthusiasts.

The city’s scenic beauty, architectural landmarks, and natural surroundings make it a paradise for photographers.

Connects to Moscow via a direct train line.

The convenient train connection between Elektrostal and Moscow makes commuting between the two cities effortless.

A city with a bright future.

Elektrostal continues to grow and develop, aiming to become a model city in terms of infrastructure, sustainability, and quality of life for its residents.

In conclusion, Elektrostal is a fascinating city with a rich history and a vibrant present. From its origins as a center of steel production to its modern-day status as a hub for education and industry, Elektrostal has plenty to offer both residents and visitors. With its beautiful parks, cultural attractions, and proximity to Moscow, there is no shortage of things to see and do in this dynamic city. Whether you’re interested in exploring its historical landmarks, enjoying outdoor activities, or immersing yourself in the local culture, Elektrostal has something for everyone. So, next time you find yourself in the Moscow region, don’t miss the opportunity to discover the hidden gems of Elektrostal.

Q: What is the population of Elektrostal?

A: As of the latest data, the population of Elektrostal is approximately XXXX.

Q: How far is Elektrostal from Moscow?

A: Elektrostal is located approximately XX kilometers away from Moscow.

Q: Are there any famous landmarks in Elektrostal?

A: Yes, Elektrostal is home to several notable landmarks, including XXXX and XXXX.

Q: What industries are prominent in Elektrostal?

A: Elektrostal is known for its steel production industry and is also a center for engineering and manufacturing.

Q: Are there any universities or educational institutions in Elektrostal?

A: Yes, Elektrostal is home to XXXX University and several other educational institutions.

Q: What are some popular outdoor activities in Elektrostal?

A: Elektrostal offers several outdoor activities, such as hiking, cycling, and picnicking in its beautiful parks.

Q: Is Elektrostal well-connected in terms of transportation?

A: Yes, Elektrostal has good transportation links, including trains and buses, making it easily accessible from nearby cities.

Q: Are there any annual events or festivals in Elektrostal?

A: Yes, Elektrostal hosts various events and festivals throughout the year, including XXXX and XXXX.

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Our commitment to delivering trustworthy and engaging content is at the heart of what we do. Each fact on our site is contributed by real users like you, bringing a wealth of diverse insights and information. To ensure the highest standards of accuracy and reliability, our dedicated editors meticulously review each submission. This process guarantees that the facts we share are not only fascinating but also credible. Trust in our commitment to quality and authenticity as you explore and learn with us.

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REI’s also got quite a cache of sneakers on sale, like these Saucony shoes for marathon training and errand running.

I also spotted these fun turquoise Hokas, which one interviewee from our 1,000-senior survey recommended. “I’ve had two hip replacements and have to be really careful about cushioning,” she said. “I find that they really do the trick. Hokas keep me healthy.”

Over at Banana Republic, all already-on-sale styles are an additional 20 percent off at checkout. Spring hasn’t truly arrived until you’ve broken out your light-wash denim.

A subtly faded button-up (to wear on its own or complete your Canadian tuxedo).

Our best striped duvet cover is half-off at Design Within Reach. ( Secret Strategist subscribers will recognize it from last week’s send.) It’s only on sale in yellow in the full/queen size, but there are a few more colors to choose from if you’re in the market for a twin-size option.

The Strategist is designed to surface the most useful, expert recommendations for things to buy across the vast e-commerce landscape. Some of our latest conquests include the best acne treatments , rolling luggage , pillows for side sleepers , natural anxiety remedies , and bath towels . We update links when possible, but note that deals can expire and all prices are subject to change.

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Every product is independently selected by (obsessive) editors. Things you buy through our links may earn us a commission.

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