So, the year has come to an end, and you wanna kick off January with a fit and healthier version of you who is committed to your health and body transformation? Well, you’ve found just the right place to be!
Fitness is not a habit but a lifestyle, which means you have to find what works for you while still staying in the healthy lane. When we talk about workouts and exercise, it can be slightly daunting to start when you have absolutely no idea what you should be doing — especially when you go to a gym for the first time.
But worry not; in this blog, we will share a 28 day workout challenge to get you started on your fitness journey and feel like you know what you’re doing at the gym!
Table Of Contents
- Week 1 — Kickstart Your Fitness Journey
- Week 2 — Cross the Line into Strength
- Week 3 — Crushing the Edge, Ready to Soar
- Week 4 — Consistent Effort, Visible Results
- End Note & Key Tips For Beginners
- The Final Say
- FAQs
- References
Week 1 — Kickstart Your Fitness Journey
We will start the week light, and the workout should last nearly an hour each day. Since this is the first week, we will only exercise 3 days out of 7, alternating between workout days and rest days.
Cardio Goals:
- Aim for 5,000 steps every day of the week.
- If you're already an active person, aim for 10,000 steps.
Now, let’s get to the workouts:
Monday (Full Body) | ||
| This is the first day of your plan, so focus more on the warm-up and cooldown to avoid soreness and injury. This routine targets all muscles of the body to get you started. | ||
| Warm-Up |
| |
| Workout |
| Reps: 10-12 Sets: 3 |
| Cooldown |
| |
Tuesday: Rest day | ||
Wednesday (Upper Body) | ||
| After a full-body workout and a day of rest, it’s time to get a little specific! Now, we will target only the upper body. | ||
| Warm-Up |
| |
| Workout |
| Reps: 10-12 Sets: 3 |
| Cooldown |
| |
Thursday: Rest day | ||
Friday (Lower Body) | ||
| We are now onto the last workout day of the week! This day, we target the lower body! | ||
| Warm-Up |
| |
| Workout |
| Reps: 10-12 Sets: 3 |
| Cooldown |
| |
Also Read: 5 Best Home Exercise Workout Plans With Personalised Tips And Routines!
Week 2 — Cross the Line into Strength
Now that you’ve successfully completed the first week of training get suited for the second because we are going to amp it up!
You may have muscle soreness because exercise shocks your body when doing it for the first time or trying something new. Don’t let it discourage you! The soreness might make you want to stay back home and recover, but that’s the opposite of what you should be doing. More exercise and moving your body will get your blood flowing and reduce that soreness. Additionally, you can also add specific foods for muscle recovery and growth for quicker recovery!
So, let’s get started with a 4-day workout week!
Cardio Goals:
- Aim for 7,500 steps every day of the week.
- If you're already an active person, aim for 12,000 steps.
Now, let’s get to the workouts:
Monday (Back & Biceps) | ||
| This week, we will get even more specific! For the first day of the week, we will start with the back and biceps muscles! | ||
| Warm-Up |
| |
| Workout |
| Reps: 10-12 Sets: 3 |
| Cooldown |
| |
Tuesday (Chest, Shoulder & Triceps) | ||
| Yes, no rest day after a workout day this time! For the second day, we target the rest of the upper body: chest, shoulder and triceps! | ||
| Warm-Up |
| |
| Workout |
| Reps: 10-12 Sets: 3 |
| Cooldown |
| |
Wednesday: Rest day | ||
Thursday (Legs) | ||
| We are done with the upper body for the week, so now, let’s get to the legs! | ||
| Warm-Up |
| |
| Workout |
| Reps: 10-12 Sets: 3 |
| Cooldown |
| |
Friday (Core & Cardio) | ||
| Whew! Finally, we will go on to the last workout day of the week! But today, instead of the upper or lower body, we will do core and cardio! | ||
| Warm-Up |
| |
| Workout |
| Reps: 12-15 Sets: 3 |
| Cooldown |
| |
Week 3 — Crushing the Edge, Ready to Soar
Two weeks down, two more to go, and then you can continue on your own! You should be getting an idea of what strength training is, and perhaps you can even create a routine on your own. If not, you can simply take these routines and do a little bit of mix and match!
Now, let’s get into it! This week, we have 5 workout days!
Cardio Goals:
- Aim for 7,500-10,000 steps every day of the week.
- If you're already an active person, aim for 12,000-15,000 steps.
Now, let’s get to the workouts:
Monday (Back) | ||
| Like the previous week, we will start with the upper body, but now we will only target the back! | ||
| Warm-Up |
| |
| Workout |
| Reps: 10-12 Sets: 3 |
| Cooldown |
| |
Tuesday (Chest & Shoulders) | ||
| For the second day of the third week, let’s hit chest and shoulders! | ||
| Warm-Up |
| |
| Workout |
| Reps: 10-12 Sets: 3 |
| Cooldown |
| |
Wednesday (Biceps & Triceps) | ||
| Onto the last day for the upper body, let’s conquer those arms! It’s time to hit the biceps and triceps! | ||
| Warm-Up |
| |
| Workout |
| Reps: 10-12 Sets: 3 |
| Cooldown |
| |
Thursday: Rest Day | ||
Friday (Legs) | ||
| Well, that was a lot of upper body days! Now that you’re well recovered after a rest day let’s hit those legs! | ||
| Warm-Up |
| |
| Workout |
| Reps: 10-12 Sets: 3 |
Saturday (Core & Cardio) | ||
| We have completed all the muscles (yes, except abs). So, this day will be dedicated to core and cardio. | ||
| Warm-Up |
| |
| Workout |
| Reps: 12-15 Sets: 3 |
| Cooldown |
| |
Also Read: Home Workout Vs Gym Workout: Which Is Better?
Week 4 — Consistent Effort, Visible Results
And now, for the final week! By now, you should be feeling more active, energised and strong!
This week’s workout split will be the same as the previous week’s, and you may continue it for 4-8 more weeks before changing it. However, the exercises within the split will be different. Additionally, you can also increase your rep range or pick heavier weights. So, let’s get it!
Cardio Goals:
- Aim for 7,500-10,000 steps every day of the week.
- If you're already an active person, aim for 12,000-15,000 steps.
Now, let’s get to the workouts:
Monday (Back) | ||
| Same old back, here we come! | ||
| Warm-Up |
| |
| Workout |
| Reps: 10-12 Sets: 3 |
| Cooldown |
| |
Tuesday (Chest & Shoulders) | ||
| For the second day, we are back to chest and shoulders! | ||
| Warm-Up |
| |
| Workout |
| Reps: 10-12 Sets: 3 |
| Cooldown |
| |
Wednesday (Biceps & Triceps) | ||
| Back to the small biceps and triceps muscles! | ||
| Warm-Up |
| |
| Workout |
| Reps: 10-12 Sets: 3 |
| Cooldown |
| |
Thursday: Rest Day | ||
Friday (Legs) | ||
| Well, that was a lot of upper body days! Now that you’re well recovered after a rest day let’s hit those legs! | ||
| Warm-Up |
| |
| Workout |
| Reps: 10-12 Sets: 3 |
Saturday (Core & Cardio) | ||
| We have completed all the muscles (yes, except abs). So, this day will be dedicated to core and cardio. | ||
| Warm-Up |
| |
| Workout |
| Reps: 12-15 Sets: 3 |
| Cooldown |
| |
End Note & Key Tips For Beginners
And with that, we have finished a 28 day workout challenge that is perfect for those who want to get started at the gym but have no idea what to do.
Remember that exercise is not supposed to be a chore or just something you do once in a while (even if you choose other forms of exercise like running, HIIT, water walking, etc.), but it’s something that should be part of your lifestyle. Depending on how busy your schedule is, you can either choose a 3-, 4-, or 5-day split. The main things are consistency and having fun while working out.
Key Tips for Beginners Starting Gym
- Focus on form: Quality over quantity. Prioritise perfecting your technique before increasing weight or reps.
- Rest: Take 60-90 seconds of rest between sets.
- Progression: Start with lighter weights and increase gradually as you feel comfortable and stronger.
- Hydration: Drink water throughout your workout.
Also Read: How To Create A Gym Plan For Women? Know The Best Gym Workouts For Women!
The Final Say
And there you have it! You've got the tools and motivation to start your fitness journey strong. Remember, it's not about perfection but progress. Stick with it, stay consistent, and make it fun! You've got this—keep pushing, and by the end of this month, you'll be feeling stronger, healthier, and unstoppable!
FAQs
1. What should you eat before a gym workout?
Before a workout, eat a light meal or snack rich in carbohydrates and protein, like a banana with peanut butter or a cup of yoghurt with oats. Eat it at least 30 minutes before starting your workout.
2. Is the gym good for beginners?
Yes, the gym is great for beginners as it provides a structured environment, access to equipment, and professional guidance to help build strength, improve fitness, and learn proper techniques.
3. Can I go to the gym every day?
You can go to the gym every day, but make sure to mix up your workouts and give your muscles time to recover by giving yourself at least one rest day a week!
References
- https://www.chicagoathleticclubs.com/blog/how-often-should-you-go-to-the-gym#:~:text=You%20need%20rest%20days.,a%20day%20off%2C%20take%20it!
- https://www.medicinenet.com/what_is_a_good_gym_routine_for_beginners/article.htm
About ToneOp Fit
ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.
