Starting a beginner workout plan can be intimidating, but having a step-by-step guide can make it much easier.
This article will provide a beginner workout plan that covers everything from setting goals to selecting the right exercises to building a routine.
By following this guide, you will be on your way to a healthier, happier you!
Table of Contents
Why Should You Have a Workout Plan?
Working out is an essential part of a healthy lifestyle, but it can be challenging to stay consistent without a proper plan.
Having a workout plan can help you stay motivated, and on track, and make the most of your time at the gym or home.
In this article, we’ll explore the benefits of working out, how to get started with a workout plan, and provide a beginner workout plan that you can follow to jumpstart your fitness journey.
Getting Started
Starting a workout plan can be hard, but it doesn’t have to be.
By taking a few simple steps, you can create a workout plan that works for you and your fitness goals.
1. Preparing to Exercise
Before starting any workout plan, it’s important to prepare your body for exercise.
This includes stretching, staying hydrated, and wearing appropriate workout clothes and footwear.
2. Choosing the Right Workouts
Choosing the right workouts for your fitness goals is essential for seeing results.
It’s important to focus on exercises that target specific muscle groups and align with your goals.
Whether you’re looking to lose weight, build muscle, or improve your overall fitness, there are numerous exercises you can do to achieve your goals.
3. Setting Goals
Setting clear goals can help you stay motivated and on track with your workout plan.
It’s important to set realistic goals that are specific, measurable, and achievable.
This can include goals such as running a 5K, losing 10 pounds, or performing a certain number of reps for a specific exercise.
Dynamic Warm-Up For Beginners
Before starting any workout, it is important to warm up properly to get your body ready for the exercises.
Here’s a dynamic warm-up routine that beginners can follow:
- Jumping jacks: 2 sets of 20 reps
- High knees: 2 sets of 20 reps
- Butt kicks: 2 sets of 20 reps
- Lunges: 2 sets of 10 reps on each leg
- Arm circles: 2 sets of 10 reps on each arm
Cool-down For Both Workout Programs
After completing your workout, it is important to cool down and stretch to prevent injury and reduce muscle soreness.
Here’s a cool-down routine that you can follow after both workout programs:
- 5-10 minutes of low-intensity cardio such as walking or light jogging
- Static stretches for all major muscle groups including hamstrings, quadriceps, calves, chest, back, and shoulders
- Hold each stretch for 15-30 seconds and repeat 2-3 times
Beginner Workout Plan for Three Weeks
If you’re new to working out, it can be challenging to know where to start.
That’s why we’ve put together a beginner workout plan for one week to help you get started.
Remember to warm up before each workout, and cool down after each session.
Here is a beginner workout plan for one week:
Week 1
Day 1
- Warm-up: 5 minutes of walking or light jogging
- Cardiovascular exercise: 20 minutes of brisk walking or cycling
- Strength training: 3 sets of 10 bodyweight squats, 3 sets of 10 push-ups, and 3 sets of 10 lunges
- Cool down: 5 minutes of stretching
Day 2
- Warm up: 5 minutes of walking or light jogging
- Cardiovascular exercise: 20 minutes of jogging or cycling at a moderate pace
- Strength training: 3 sets of 10 dumbbell bicep curls, 3 sets of 10 dumbbell shoulder presses, and 3 sets of 10 dumbbell rows
- Cool down: 5 minutes of stretching
Day 3
- Rest day: Rest and recover from your previous workouts
Day 4
- Warm up: 5 minutes of walking or light jogging
- Cardiovascular exercise: 20 minutes of jumping jacks, high knees, or jumping rope
- Strength training: 3 sets of 10 bodyweight calf raises, 3 sets of 10 bench dips, and 3 sets of 10 abdominal crunches
- Cool down: 5 minutes of stretching
Day 5
- Warm up: 5 minutes of walking or light jogging
- Cardiovascular exercise: 20 minutes of brisk walking or cycling
- Strength training: 3 sets of 10 dumbbell lunges, 3 sets of 10 dumbbell bench presses, and 3 sets of 10 dumbbell deadlifts
- Cool down: 5 minutes of stretching
Day 6
- Warm-up: 5 minutes of walking or light jogging
- Cardiovascular exercise: 20 minutes of jogging or cycling at a moderate pace
- Strength training: 3 sets of 10 dumbbell tricep extensions, 3 sets of 10 dumbbell flyes, and 3 sets of 10 dumbbell curls
- Cool down: 5 minutes of stretching
Day 7
- Rest day: Rest and recover from your previous workouts
Week 2
Day 1
- Warm-up: 5 minutes of walking or light jogging
- Cardiovascular exercise: 20 minutes of jogging or cycling at a moderate pace
- Strength training: 3 sets of 10 dumbbell squats, 3 sets of 10 dumbbell shoulder presses, and 3 sets of 10 dumbbell rows
- Cool down: 5 minutes of stretching
Day 2
- Warm up: 5 minutes of walking or light jogging
- Cardiovascular exercise: 20 minutes of jumping jacks, high knees, or jumping rope
- Strength training: 3 sets of 10 bodyweight calf raises, 3 sets of 10 bench dips, and 3 sets of 10 abdominal crunches
- Cool down: 5 minutes of stretching
Day 3
- Rest day: Rest and recover from your previous workouts
Day 4
- Warm up: 5 minutes of walking or light jogging
- Cardiovascular exercise: 20 minutes of brisk walking or cycling
- Strength training: 3 sets of 10 dumbbell lunges, 3 sets of 10 dumbbell bench presses, and 3 sets of 10 dumbbell deadlifts
- Cool down: 5 minutes of stretching
Day 5
- Warm up: 5 minutes of walking or light jogging
- Cardiovascular exercise: 20 minutes of jogging or cycling at a moderate pace
- Strength training: 3 sets of 10 dumbbell tricep extensions, 3 sets of 10 dumbbell flyes, and 3 sets of 10 dumbbell curls
- Cool down: 5 minutes of stretching
Day 6
- Warm up: 5 minutes of walking or light jogging
- Cardiovascular exercise: 20 minutes of brisk walking or cycling
- Strength training: 3 sets of 10 bodyweight squats, 3 sets of 10 push-ups, and 3 sets of 10 lunges
- Cool down: 5 minutes of stretching
Day 7
- Rest day: Rest and recover from your previous workouts
Week 3
Day 1
- Warm-up: 5 minutes of walking or light jogging
- Cardiovascular exercise: 20 minutes of jogging or cycling at a moderate pace
- Strength training: 3 sets of 10 dumbbell squats, 3 sets of 10 dumbbell shoulder presses, and 3 sets of 10 dumbbell rows
- Cool down: 5 minutes of stretching
Day 2
- Warm up: 5 minutes of walking or light jogging
- Cardiovascular exercise: 20 minutes of jumping jacks, high knees, or jumping rope
- Strength training: 3 sets of 10 bodyweight calf raises, 3 sets of 10 bench dips, and 3 sets of 10 abdominal crunches
- Cool down: 5 minutes of stretching
Day 3
- Rest day: Rest and recover from your previous workouts
Day 4
- Warm up: 5 minutes of walking or light jogging
- Cardiovascular exercise: 20 minutes of brisk walking or cycling
- Strength training: 3 sets of 10 dumbbell lunges, 3 sets of 10 dumbbell bench presses, and 3 sets of 10 dumbbell deadlifts
- Cool down: 5 minutes of stretching
Day 5
- Warm up: 5 minutes of walking or light jogging
- Cardiovascular exercise: 20 minutes of brisk walking or cycling
- Strength training: 3 sets of 10 dumbbell lunges, 3 sets of 10 dumbbell bench presses, and 3 sets of 10 dumbbell deadlifts
- Cool down: 5 minutes of stretching
Day 6
- Warm up: 5 minutes of walking or light jogging
- Cardiovascular exercise: 20 minutes of jogging or cycling at a moderate pace
- Strength training: 3 sets of 10 dumbbell tricep extensions, 3 sets of 10 dumbbell flyes, and 3 sets of 10 dumbbell curls
- Cool down: 5 minutes of stretching
Day 7
Rest day: Rest and recover from your previous workouts
This beginner workout plan for three weeks includes a combination of cardiovascular exercise and strength training.
By following this plan, you can start to establish a routine and work towards your fitness goals.
Remember to listen to your body, and if you experience any pain or discomfort, stop exercising and consult with a healthcare professional.
Benefits of a Beginner Workout Plan
A beginner workout plan can provide numerous benefits, including helping you establish a routine, staying motivated, and seeing results.
Here are some of the benefits of following a beginner workout plan:
1. Establish A Routine
A workout plan can help you establish a consistent routine for your workouts, making it easier to stay on track and achieve your goals.
2. Stay Motivated
Following a workout plan can help you stay motivated and accountable for your workouts.
Knowing what to expect from your workouts can help you stay focused and motivated to achieve your goals.
3. See Results
A beginner workout plan can help you see results, whether you’re looking to lose weight, build muscle, or improve your overall fitness levels.
By following a structured workout plan, you can ensure that you’re making progress toward your goals.
4. Reduce The Risk Of Injury
A structured workout plan can help you reduce the risk of injury by ensuring that you’re using the proper form and gradually increasing the intensity of your workouts.
5. Improve Your Overall Health
Regular exercise has numerous health benefits, including reducing the risk of chronic diseases such as heart disease, diabetes, and cancer.
6. Improve Your Mental Health
Exercise can also improve your mental health by reducing stress levels, improving your mood, and boosting your self-confidence.
7. Save Time
Following a structured workout plan can help you make the most of your time at the gym or home, ensuring that you’re using your time effectively and efficiently.
8. Learn New Exercises
A beginner workout plan can introduce you to new exercises and workout routines, helping you expand your fitness knowledge and skills.
By following a beginner workout plan, you can improve your overall health and fitness levels, while also staying motivated and accountable for your workouts.
So, if you’re just getting started with working out, a beginner workout plan can be a great place to start.
5 Additional Tips For a Beginner Workout Plan
1. Consistency Is Key
Stick to your workout plan and make it a habit to exercise regularly.
2. Listen To Your Body
Don’t push yourself too hard, and take rest days when needed to avoid injury and burnout.
3. Stay Hydrated
Drink plenty of water before, during, and after your workouts.
4. Eat A Balanced Diet
Fuel your body with healthy foods that provide the nutrients you need to support your workouts.
5. Don’t Compare Yourself To Others
Everyone has their own fitness journey, so focus on your own progress and don’t worry about others.
6. Core Exercises
Building a strong core is essential for overall fitness and reducing the risk of injury during workouts.
That’s why it’s important to incorporate core exercises into your beginner workout plan. Some effective core exercises include planks, crunches, and bicycle kicks.
Aim to perform these exercises 2-3 times a week, and gradually increase the number of reps and sets as your core strength improves.
7. Personal Trainer
If you’re new to working out, you may benefit from working with a personal trainer.
A personal trainer can help you create a customized workout plan based on your goals, fitness level, and any medical conditions you may have.
They can also provide guidance on proper form and technique, which can reduce the risk of injury and improve your results.
8. Workout Motivation
Staying motivated to work out can be challenging, especially when you’re just getting started.
To stay motivated, it’s important to set realistic goals, track your progress, and find an exercise routine that you enjoy.
You can also try working out with a friend, listening to music, or rewarding yourself for meeting your fitness goals.
9. Bodybuilding
If you’re interested in bodybuilding, you can still incorporate the principles of a beginner workout plan into your routine.
Start with the basic exercises and techniques outlined in the beginner workout plan, and gradually increase the weight and intensity as your strength improves.
Focus on compound exercises like squats, deadlifts, and bench presses, which work for multiple muscle groups at once.
What are some good beginner workout routines?
Good beginner workout routines should include a mix of cardio and strength training exercises, such as jogging or cycling, push-ups or squats, and stretching.
Where can I find the best workout routine?
The best workout routine for you will depend on your fitness goals and personal preferences. It’s a good idea to consult with a certified personal trainer, who can design a custom workout plan that meets your needs and guides you on proper form and technique.
Which is the best workout plan for beginners?
The best workout plan for beginners will depend on individual fitness goals and preferences. However, a well-rounded plan should include both cardio and strength training exercises, with a focus on proper form and technique.
How many days should a beginner work out?
For beginners, it’s recommended to start with 2-3 days of exercise per week, with at least one rest day in between.
What’s a good 5-day workout routine?
A good 5-day workout routine for beginners could include a mix of cardio and strength training exercises, such as jogging or cycling, push-ups or squats, and stretching.
What to eat before a workout?
A good pre-workout meal or snack should include complex carbohydrates for energy, lean protein for muscle building and repair, and some healthy fats for satiety.
The Bottom Line
Looking to kickstart your fitness journey?
Our Beginner Workout Plan is the perfect place to start.
With a focus on strength training, cardio, and dynamic warm-ups, this step-by-step guide will help you build a solid foundation for a healthier lifestyle.
Remember to listen to your body, stay hydrated, and take rest days when needed.
Get started today and take the first step towards a healthier you!
