Starting an exercise routine as a beginner should focus on building a foundation of strength, endurance, and flexibility. A well-rounded plan typically includes strength training, cardio, and stretching or mobility exercises[3].
Strength Training (2–3 times per week):
- Squats
- Lunges
- Push-ups (wall, knee, or standard variations)
- Pull-ups or assisted rows
- Planks
- Crunches
- Bodyweight split squats
Start with low weights or just bodyweight, using higher repetitions (12–15 reps) and 2–3 sets per exercise. Focus on learning proper form and technique. Give at least one rest day between strength workouts[1][3][5].
Sample Beginner Bodyweight Circuit (Repeat 2–3 times):
- 20 Bodyweight squats
- 10 Push-ups
- 10 Walking lunges (each leg)
- 10 Dumbbell rows (with a light weight or household object)
- 15-second plank
- 30 Jumping jacks
Do each exercise in a row without a break; rest as needed between rounds[4].
Cardio (2–3 times per week):
- Brisk walking
- Jogging or slow running
- Biking
- Swimming
- Jumping rope
- Elliptical or treadmill – Aim for 20–25 minutes per session, increasing intensity gradually[3].
Stretching & Mobility (every workout):
- Dynamic stretches to warm up (arm circles, leg swings)
- Static stretches to cool down (hamstring stretch, quadriceps stretch, shoulder stretch)
- Foam rolling, if available
Always warm up before workouts and cool down afterwards to reduce injury risk[3].
Tips for Beginners:
- Begin with 2–3 workout sessions per week; increase frequency as you adapt.
- Prioritize proper technique over the amount of weight or speed.
- Rest at least one day between strength workouts to help your body recover.
- Listen to your body and adjust the intensity if you feel pain or excessive fatigue.