Your fitness goals cannot be far fetched, but transformation can be a little intimidating. Your fitness journey can be both exciting and daunting, especially for beginners. Through this blog we'll walk you through the best workout routine for beginners.
This blog mentions the various tools for you to get going with your fitness journey and build a strong foundation for a healthier lifestyle, from the benefits of exercise to targeting muscles, as well as detailed instructions.
Table Of Contents
1. Importance Of Workout For Beginners
2. What Is The Best Workout Routine For Beginners?
3. Workout Routine For Beginners For Weight Loss
4. Strength Workout Routine For Beginners
5. How Should A Beginner Start Working Out?
6. The Final Say
7. FAQs
8. References
Importance Of Workout For Beginners
Starting a workout routine as a beginner is not just about physical transformation, as the importance of working out for beginners cannot be overstated. It's about embarking on a journey towards better health and well-being. Here's why a workout routine for beginners is important-
1. Establishes Healthy Habits
By incorporating regular exercise into your daily routine and starting a workout routine that sets the foundation for a healthy lifestyle, you can establish habits that promote physical activity, which is essential for long-term health.
2. Builds Strength And Endurance
As a beginner, you'll gradually increase your fitness level. Exercises build endurance and strength, making daily activities easier to perform by allowing you to take on more challenging workouts and activities over time.
3. Boosts Confidence
As you progress on your fitness journey, achieving fitness goals, no matter how small, boosts self-esteem and confidence, and you'll gain a sense of accomplishment and pride in your abilities.
4. Improves Mental Health
It reduces depression, anxiety, and stress while enhancing mood and cognitive function. Exercising is not only beneficial for the well being of your body but it also proves to be helpful for your mental well-being.
5. Prevents Chronic Diseases
Regular exercise increases the risk of developing chronic diseases it improves and regulates blood sugar levels and cardiovascular health and strengthens the immune system by curbing health issues such as certain cancers, diabetes, and heart disease.
What Is The Best Workout Routine For Beginners?
If you are someone who is just getting started with exercising regularly, you must start with a basic workout routine for beginners. Start slow and follow these steps as your workout routine for beginners without equipment.
1. Start With Warm-Up (5-10 Minutes)
It's essential to warm up your muscles before you get into rigorous workouts. Warming up your body can prevent further injuries and prepare your body for the workout ahead before starting any exercise. A typical warm-up routine may include:
- Brisk walking or Jogging for 5-10 minutes
- Arm circles
- Leg swings
- Shoulder rolls
- Jumping jacks
2. Kickstart With Strength Training
For beginners, starting with bodyweight exercises before progressing to weights is recommended. Strength training is crucial for improving overall strength, increasing metabolism and endurance, and completing 2-3 sets of 8-12 repetitions for each exercise. Here are some beginner-friendly strength training exercises:
a) Squats
Target Muscles: Glutes, Hamstrings and Quadriceps
How To Do It?
- Stand with your feet shoulder-width apart by bending your knees and lowering your body.
- As if you're sitting in a chair pushing your hips back.
- Keep your back and chest up straight.
- Until your thighs are parallel to the ground lower down, then push through your heels to return to the starting position.
b) Push-Ups
Target Muscles: Chest, Triceps, and Shoulders
How To Do It?
- With your hands and shoulders width apart and arms straight, start in a plank position.
- Keep your elbows close to your body and lower your body. Don't let your chest touch the ground. maintain a safe gap between the ground and your chest.
- To return to the starting position, push through your palms.
c) Lunges
Target Muscles: Glutes, Hamstrings and Quadriceps
How To Do It?
- Stand with your feet hip-width apart.
- Bring your body down until both knees are bent at a 90-degree angle, and take a step forward with your right foot.
- Keep your back knee hovering just above the ground and your front knee aligned with your ankle.
- Push through your front heel to return to the starting position, then repeat on the other side.
d) Plank
Target Muscles: Shoulders, Core (Obliques, Abdominals), Back
How To Do It?
- With your forearms on the ground, start in a plank position; legs extended behind you and elbows directly beneath your shoulders.
- Engage your core and glutes. Keep your body in a straight line from head to heels.
- Gradually increase the duration after holding this position for 20-30 seconds as you get stronger.
3. Follow Up With Cardiovascular Exercises
Cardiovascular exercise, also known as cardio, is essential for improving heart health. Aim to incorporate a minimum of 30 minutes of moderate-intensity cardio exercise into your routine on most days of the week to burn calories and boost endurance.
a) Brisk Walking
How To Do It?
- Use a treadmill or find a safe and flat walking path.
- Walk at a pace that makes you break a sweat or raises your heart rate, but you can still continue a conversation.
- Aim for at least 25-30 minutes of brisk walking per session.
b) Cycling
How To Do It?
- Go for a bike ride outdoors or ride a stationary bike.
- Gradually increase your cycling speed and resistance as you build endurance after starting at a comfortable pace.
- Your aim should be to cycle for at least 20-30 minutes per session.
c) Jump Rope
How To Do It?
- Jump continuously for 1-2 minutes, or use a jump rope and rest as needed.
- Land softly on the balls of your feet after focusing on maintaining good form.
- Aim for a total of 10-15 minutes of jump rope intervals.
4. Complete With Cool Down And Stretching (5-10 Minutes)
Cooling down your body and stretching your muscles to improve flexibility after completing your workout is essential to promote recovery and prevent soreness. A typical cool-down routine may include a walk or going jogging at a slow pace for 5-10 minutes. These are static stretches that target muscle groups such as calves, back, hamstrings, shoulders, quadriceps, chest, and back. Repeat on both sides after holding each stretch for 15-30 seconds.
Workout Routine For Beginners For Weight Loss
Which workout type is best for beginners? Which type of workout routine for beginners is ideal for weight loss? And so on are the constant questions you might be surrounded with. A well-rounded workout routine that combines cardiovascular exercises is ideal for your workout routine if you are a beginner. Here are the exercises beginners looking to lose weight, flexibility exercises, and strength training must incorporate into their lives-
| Steps | Exercises | Instructions |
Step 1: Warm-Up (5-10 min) | Warm-Up
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Step 2: Resistance Training
| Sample exercises: Dumbbell rows, push-ups, squats, planks, lunges. |
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Step 3: Flexibility And Mobility Exercises (10-15 Minutes)
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Step 4: Cool Down (5-10 Minutes) |
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Follow these steps with consistency and progression. Aim to work at least 3 to 4 times a week.
Benefits Of Strength Workout Routine For Beginners
If you are a beginner looking for ways to improve your lifestyle or your health, and lose weight, strength training is for you. It can be one of the most effective ways to improve your health. It has many fundamental benefits due to which it can become a major part of your exercise regime. Some of those benefits are as follows-
1. Increased Muscle Strength
Strength training when done consistently, helps build muscle mass and improves muscle strength. This makes performing everyday activities easier.
2. Boosted Metabolism
Strength training helps to burn more calories even when you are at rest. Building lean muscle through strength training can boost metabolism.
3. Improved Bone Health
By reducing the risk of osteoporosis strength training restores bone growth and helps to prevent age-related bone loss.
4. Enhanced Joint Health
By reducing the risk of injuries, strengthening the muscles around joints can improve joint stability.
5. Better Body Composition
Strength training helps reduce body fat and also increases lean muscle mass. This often leads to a more toned and defined physique.
6. Enhanced Mental Health
By reducing stress and anxiety, strength training releases endorphins and promotes feelings of well-being.
Also Read: Top 10 Exercises For Weight Loss At Home For Males
How Should A Beginner Start Working Out?
Being a beginner, take baby steps on your fitness journey. As fitness levels improve, gradually increase the duration and intensity of your workouts. Always listen to your body and rest to prevent injuries. Here is the best workout routine for beginners:
Steps | Instruction |
| Step 1. Check Your BMI And Set Health Goals |
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| Step 2. Fix Up Your Space And Wear Comfortable Clothes |
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| Step 3: Warm Up Before Exercise |
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| Step 4. Start Your Exercise |
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| Step 5. Focus On Your Form |
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| Step 6. Take Breaks And Stay Hydrated |
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| Step 7. Listen To Your Body |
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| Step 8. Cool Down And Stretch |
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| Step 9. Track Your Progress And Be Consistent |
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Also Read: What Is Your Ideal Percentage Of Body Fat? Get The Answer Here!
Expert’s Advice
A dietitian's advice for beginners starting a workout routine emphasises the importance of balanced nutrition to fuel their bodies effectively. I would recommend:
- Include lean proteins, vegetables, fruits, whole grains, and healthy fats, as they are nutrient-dense foods.
- Maintain energy levels throughout the day and eat regular meals and healthy snacks.
- Before, during, and after exercise, stay hydrated by drinking plenty of water.
- To optimise performance and recovery, set meals for workouts.
- Focusing on nourishing the body to support overall health and fitness goals, avoid restrictive diets instead.
Dt. Akshata Gandevikar
The Final Say
Listen to your body, stay hydrated at all times, and fuel your body with nutritious foods to support your fitness journey. Remember, consistency is key to seeing results; you'll be well on your way to achieving your fitness goals and enjoying a healthier, happier lifestyle. Keep up the great work. So, aim to incorporate this routine into your weekly schedule and gradually increase the intensity as you progress with dedication and perseverance.
FAQs
1. What is the best workout routine for beginners?
- Planks
- Lunges
- Squats
- Jumping jacks
- Skipping a rope
2. How should a beginner start working out?
- Set a goal.
- Go slow and focus on your form.
- Rest for at least 30 to 60 seconds between sets
- Focus on increasing your flexibility then eventually dive into weight training.
- Prioritise strength training.
3. Which workout type is best for beginners?
- Brisk walking
- Jogging
- Yoga
- Strength training
- Planks
- Squats
- Crunches
4. How long should a beginner workout a day?
- Ideally, a beginner should give 30 minutes to 60 minutes of their day for workouts.
- The workouts or physical activity must be performed with breaks between sets.
- Start slow and gradually increase your time and sets.
- Always start your workout with warm-ups for at least 10-15 minutes.
References
- Factors Affecting Weight & Health - NIDDK
- 7-Day Workout Routine: Strength and Cardio
- A Complete Beginner Workout Plan: 4-Week Strength Training And Cardio Program, From A Trainer
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