Being new to the gym is almost always challenging and confusing. Many beginners need to learn what muscle groups to work on, the best exercise to start with, how much time to dedicate to each exercise, etc.
Not to mention the multitude of workouts available on the internet can further confuse the living hell out of anyone. But don’t worry!
You can use our beginner workout plan to begin your fitness journey. The exercises mentioned here are suitable for beginners as well as those who are getting back into it after taking a break.
Before You Start A New Workout Plan For Beginners
Consider these two important things:
You Are Cleared To Exercise
Has your primary healthcare provider cleared you for a beginner gym workout plan? Before you start your march towards a healthier you, you need clearance from your health provider that you are fit to exercise.
As you have to physically exert yourself during exercises, people with certain health conditions are told to avoid the gym. Getting an annual physical is a good step towards managing your health and ensuring you get the all-clear to start this beginner workout plan.
You Have Set Baseline Goals
The second crucial thing is to set realistic baseline goals. These goals should be specific, measurable, attainable, and time-bound. Then compare these goals to your baseline. You should ask yourself what you hope to achieve by starting this gym workout plan for beginners.
Whether you want to lose weight, strengthen a particular muscle group, full body strength, or anything else. When you have identified your goals before jumping to a plan, you can maximize your efforts and work much more efficiently to achieve them.
Dynamic Warmup For Beginners
Dynamic warmups are essential before you begin any workout program. They help increase body temperature, reduce injury risk, increase flexibility, and mentally prepare you for what’s to come.
So, make sure you start with a dynamic warmup that increases your body and muscle temperature to prepare for exercise. Here’s what to do in this beginner workout plan at home:
- Cat Cow – 2 sets (Repeat 10 times)
- Full or Kneeling Plank – 30 seconds (2x through)
- Bird Dog Dynamic – (2 sets, one for each side, repeat 10 times)
- Glute Bridges – 2 sets (Repeat 10 times)
- Standing – 1) Arms open/close: in front of the torso 2) Arm circles: 5 times in each direction.
Once you’re done with the warmup, end it with a 5-minute cooldown that consists of passive stretching for 30 minutes. You can also use the following exercises to cool down.
- Child’s pose
- Lateral Child’s pose
- Standing Quad Stretch
- Standing Hamstring Stretch
- Reclining Twist
- Reclining Knees to the Chest
With that out of the way, let’s take a look at our free beginner workout plan.
Beginner-Friendly Home Workout Routine For Weight Loss (5 Weeks)
Healthy weight loss is about 1 to 2 lbs per week. So achieving your ultimate weight loss goals can take time. We suggest following this 5-week beginner weight loss workout plan by heart until you hit your target.
We’ve designed this beginner workout plan for weight loss so that you start with two days of low-impact cardio and one day of full-body resistance training.
By the time you reach the program’s end, you will be working up to 4 active days of cardio and weight training. Initially, you will rest for four days, gradually reducing to three by the end of the program.
Week 1
Overview:
- 1 full-body resistance training session
- 2 low-impact cardio sessions
Total Active Days: 3 (Should be non-consecutive with one rest day in between)
Example Week:
- Monday: Full-body resistance training
- Tuesday: Rest
- Wednesday: Low-impact cardio session (You can walk or bike for 20 minutes)
- Thursday: Rest
- Friday: Low-impact cardio session (You can walk or bike for 20 minutes)
- Saturday & Sunday: Rest
Week 2
Overview:
- One Full body resistance training session
- 1 longer yet low-impact cardio session
- one full body resistance training with 1 shorter low-impact cardio session
Total Active Days: 3 (Should be non-consecutive with one rest day in between)
Example Week
- Monday: Full-body resistance training
- Tuesday: Rest
- Wednesday: Low-impact cardio (You can walk or bike for 30 minutes)
- Thursday: Rest
- Friday: Full body resistance training with a low-impact cardio session for 20 minutes
- Saturday & Sunday: Rest
Week 3
Week Overview:
- 1 full body resistance
- 1 interval of the moderate cardio session
- 1 day of both resistance training along with low impact cardio session
Total Active Days: 4
Example Week
- Monday: Full body resistance training session
- Tuesday: Rest
- Wednesday: A 5-minute warmup, followed by a fast walk or jog for 30 seconds, 1 minute moderately paced walk or jog (repeat for 20 minutes and then finish with a 5-minute cooldown)
Total exercise duration: 30 minutes
- Friday: Full body resistance training AND low-impact cardio session (20 to 30 minutes)
- Saturday & Sunday: Rest
Week 4 & 5
Week Overview:
- 3 days of resistance training (1 day lower body, 1-day upper body, 1-day full body)
- 2 to 3 days low-impact cardio session
- 1-day interval walk or jogging session
Total Active Days: 3
Example Week
- Monday: Lower body resistance training and low-impact cardio for 30 minutes
- Tuesday: Rest
- Wednesday: Full-body resistance training
- Thursday: Rest
- Friday: Upper body training along with core resistance training and low-impact cardio session for 30 minutes (optional)
- Saturday: low impact cardio session for 30 minutes
- Sunday: Rest
Full Body At-Home Strength Routine For Weight-Loss
Prescription:
- 2 to 3 sets of 12 to 15 reps
- 30-second rest in between two sets
Equipment you need: Set of medium weights
Exercises:
- Bodyweight or squats (while holding weights)
- Stationary lunges (both sides)
- Alternating lunges (both sides)
- Pushups (modified with knees on the ground, hips forward, and abdomen engaged)
- Bent over rows (while holding weights)
- Squats into shoulder presses
- Forearm press (can be full or modified with knees on the ground)
- Kneeling side plank on each side
- Supermans
- Russian twists
- Glute bridges
- Dead bug
5-Week At-Home Workout Routine For Muscle Growth
This beginner’s workout plan at home begins with two days of full-body resistance training and one day of low-impact cardio. We work up to 3 days a week, split into lower, upper, full-body, and core workout sessions.
We also incorporate 2 to 3 cardio sessions each week. Initially, you can rest for four days, which will reduce to 3 by the end of the program.
Week 1
Overview: Two full-body resistance training sessions and one low-impact cardio session
Total Active Days: 3 (must be non-consecutive with one rest day in between)
Example Week:
- Monday: full body resistance training session
- Tuesday: Rest
- Wednesday: Low-impact cardio session (walk or bike for 20 minutes)
- Thursday: Rest
- Friday: Full-body resistance training
- Saturday & Sunday: Rest
Week 2
Overview: Two full-body resistance training sessions and two days of low-impact cardio sessions
Total Active Days: 3 (must be non-consecutive with one rest day in between)
Example Week:
- Monday: Full-body resistance training
- Tuesday: Rest
- Wednesday: Low-impact cardio with walking or biking for 20 minutes
- Thursday: Rest
- Friday: Full body resistance training with a low-impact cardio session (walk or bike for 20 minutes)
- Saturday & Sunday: Rest
Week 3
Overview:
- One full-body resistance training session
- One upper body and core training session, along with a low-impact cardio session
- One lower body session with a low-impact cardio session
Total Active Days: 3 (must be non-consecutive with one rest day in between)
Example Week
- Monday: Lower body resistance training along with low impact cardio session for 20 minutes
- Tuesday: Rest
- Wednesday: Full-body resistance training
- Thursday: Rest
- Friday: Upper body and core resistance training and low-impact cardio for 20 minutes
- Saturday and Sunday: Rest
Week 4 & 5
- Three days of resistance training (1 day lower body, 1-day upper body, and 1-day full body)
- Two to three days of low-impact cardio sessions
- One day of interval walking or jogging session
Overview: Three days of resistance training and two days of low-impact cardio exercise
Total Active Days: 4
Example Week
- Monday: Lower body resistance training along with low-impact cardio for 20 minutes
- Tuesday: Rest
- Wednesday: Full-body resistance training
- Thursday: Rest
- Friday: Upper body training + Core resistance training + low impact cardio for 30 minutes (optional)
- Saturday: low impact cardio for 30 minutes
- Sunday: Rest
Full Body At-Home Strength Routine For Muscle Growth
Note: You can split this program up into the lower body, upper body, and core training sessions starting from the third week
Prescription: 3 to 4 sets of 8 to 10 reps
30 to 45 seconds rest between two sets
Equipment required: a set of medium weights
Exercises:
Lower Body
- bodyweight squats (You can add weights starting from the third week)
- Stationary lunges on both sides (Transition to alternating lunges beginning from the third week)
- Alternating lunges on both sides
- Wall Sit (Start with 15 sec. and build up to 30 sec. )
- Glute Bridges
- Standing Calf Raises
Upper Body
- Pushups (knees on the ground, hips forward, engage the abdomen, and work up to full pushups)
- Bent over rows (with weights)
- Squat into shoulder presses
- Tricep kickbacks
Core
- Forearm plank (can be full or modified with knees on the ground)
- Kneeling side plank high lifts/lowers (can be adjusted with knees on the floor)
- Russia twists
- Dead bug
5 Extra Tips For Beginner’s Workouts
- Don’t try to do too much too soon.
- Always incorporate a warmup and a cooldown in your workout session.
- Pay attention to your limits.
- Instead of focusing too much on your goals, enjoy the process.
- Never forget to rest and recover properly.
Final Thoughts
So, thats all about your beginner workout plan that helps start your fitness journey. We hope these workout routines for beginners at home will change your life. Remember to be mindful of your hydration and nutritional needs when starting out.
Drink plenty of water before, during, and after the session. Always eat two hours before a session and consume whole foods, complex carbs, and lean proteins.
Remember, achieving your fitness goals isn’t just all about regular exercise. It requires a combo of training with proper nutrition and lifestyle changes to complement the transformation. Good luck!
