The Best Workouts for Beginners: A Guide to Getting Started

If you’re just starting out, it can be tough to know where to start when it comes to working out. There are so many different exercises and workout routines that it can be hard to figure out what’s right for you. In this blog post, we will discuss the best workouts for beginners. We’ll talk about how to get started, what exercises are best, and how often you should work out. So if you’re new to the world of fitness, read on!

What To Expect When You Start Working Out

Before starting any workout regimen, it is important to consult with a doctor, especially if you have any pre-existing medical conditions. Once you have the all-clear from a medical professional, there are some general safety precautions to keep in mind when engaging in physical activity.

First, it is important to start slowly and gradually increase the intensity of your workouts. This will help your body to adjust to the new activity and reduce the risk of injury.

Second, be sure to wear proper footwear and clothing that is comfortable and will allow you to move freely.

Lastly, grab a water bottle and stay hydrated by drinking plenty of water before, during, and after your workouts.

By following these simple tips, you can help to ensure a safe and enjoyable experience while working out.

Now that we covered safety, let’s get into the workout preparation!

Before Getting Started

For anyone who is just starting out on their fitness journey, the prospect of working out can be daunting. There are so many different workouts and exercise routines to choose from, and it can be hard to know where to begin.

However, there are some basic workouts that are perfect for the new athlete! These workouts are designed to gradually build up strength and endurance, target the full body, and they can be easily customized to meet any individual’s needs. Additionally, there are a few things that all beginners should keep in mind when starting out.

First, it is important to set realistic goals. Don’t try to do too much too soon. Start with small goals that you know you can accomplish, and gradually increase the difficulty and duration of your workouts as you become more fit.

Second, be patient and consistent. It takes time to see results from working out, but if you stick with it, you will eventually start to see and feel the difference. So don’t give up, and keep moving towards your fitness goals!

Finally, it is crucial to take your time, listen to your body and pay attention to any pain or discomfort. This step is very important as you don’t want to cause any injury to your body and/or additional stress. If you’re rushing through each workout, you are not giving yourself the opportunity to adjust each exercise or the routine to see maximal results.

By following these simple tips, anyone can start working out and begin feeling healthier and more fit.

Best Workouts For Beginners

The best workouts for beginners are those that are simple, gradual, and customizable. These workouts can be easily adapted to meet any individual’s fitness level and needs. Lastly, each workout can be customized to target the upper body and/or lower body, for more targeted results and a well designed workout program.

There are six categories of workouts which are best for beginners:

1. Cardio Workouts

Cardio workouts (aka aerobic training) are ideal as they help to gradually build up endurance, stamina, reduce body fat and help with overall weight loss.

This type of workout is great because they are usually pretty simple and don’t require much preparation, making it a beginners ideal choice of exercise. It can be as simple as a brisk walk around the block, a light jog on a treadmill or dancing to your favourite songs! So don’t hesitate to get started with a great cardio workout!

Here is a sample cardio workout you should try this week!

Beginner Friendly Cardio Workout:

20-30 min Light jog
OR
45-60 min Brisk walk

2. Weight Training Workouts

Weight training (aka strength and resistance training) workouts help to build muscle and increase muscular strength, amongst so many other great benefits.

This type of workout is great for beginners because it can be customized to any fitness level, done with weights or with your very own bodyweight, making it that much easier! Not only that, it can be broken into upper body and lower body routines to help muscle development in specific areas.

So there is no need to worry about lifting weights, because it can always be modified to suit your exact needs! However, if you remain consistent, you’ll be lifting lighter weights to heavier weights in no time!

So don’t be afraid to get started!

Here is a sample resistance training workout to give a shot at home or at the gym! It can be done with or without weights.

Full Body Resistance Training Workout:

Complete each exercise for a total of 2 sets, and 15 repetitions:

Squats
Push ups
Walking Lunges
Bent over rows (water bottles can be used as weights)
Lateral Lunges
Bench Tricep Dips
Plank (complete until failure

3. Flexibility Workouts

Flexibility workouts and exercises are essential not only to beginners, but to any individual, at any level. Flexibility exercises help to improve range of motion, flexibility, and aid in muscle growth. These workouts can be done with or without equipment and can be customized to any level.

A flexibility workout is best done on your rest days or right after you complete an aerobic or resistance training workout. It’s important to incorporate flexibility training into your exercise program, as it can help maximize your overall performance and fitness levels.

A sample flexibility workout can be a simple yoga 5-10 minute routine or a series of stretches back to back for as long as you like, or until you feel well adjusted.

Sample flexibility workout:

Complete each exercise to a mild discomfort and hold each pose for 15-20 seconds and repeat on the opposite side (if applicable).

Cat Camel Stretch
Cobra Stretch
Hamstring Stretch
Hip Flexor Stretch
Hip Opener Stretch
Side Bend Stretch

4. Core Workouts

Core exercises are tough, but great! They help strengthen the abdominal muscles, which can help improve your overall posture, form and the entire body. Core exercises are essential in a well designed exercise program. They can be done before or after your workout or even on rest days if you’re up for it!

These exercises can be done with or without weights, and once again, can be customized and modified to any body type!

Just don’t forget to stretch!

Sample Core workout:

Crunches
Plank Jack
Bicycle crunches
Mountain Climbers
Russian Twists

5. HIIT Workouts

HIIT workouts are high-intensity interval training workouts. These workouts involve short bursts of intense activity followed by periods of rest. HIIT workouts are perfect for beginners because they can be customized to any fitness level, can be done with or without equipment and can give you a great sweat!

If you’re up for a little challenge, give this HIIT workout a try!

Sample HIIT Workout:

For each exercise, complete as many repetitions as possible in 40 seconds
Rest for 20 seconds in between each exercise, and 60 seconds after completing 1 round
Repeat 3 more times
Enjoy!

Squats
Inchworms
Walking Lunges
Superman with arm extension
Burpee + Push up
Crunches

6. Balance Workouts

Balance workouts help improve balance, coordination, core strength, back strength and is very beneficial for the entire body.

These workouts can be as simple as standing on one leg for a period of time or doing a series of balance exercises, such as the following:

Sample Balance Workout:

Shift all your weight to one leg and raise the opposite leg; hold for 15-30 seconds. Repeat on the other side.
Bird Dog Exercise; repeat 10-15 times each side.
The Flamingo ; hold for 15-30 seconds. Repeat on the opposite leg.

How Often Should You Workout?

As a beginner, it is important to adhere to a consistent exercise schedule in order to see results and avoid injury. How often you workout will depend on your fitness goals and schedule, but as a general rule, it is recommended that as a beginner, you workout at least three times per week to see results.

It is important to ease into a workout routine that works for you and moderately increase the frequency and intensity of your workouts. For example, if you are new to working out, you might start by working out three times per week for 30 minutes at a moderate intensity. As you become more comfortable with working out, you can slowly increase the frequency, duration, and intensity of your workouts.

It is also important to give your body time to rest and recover between workouts. This means that you should not be working out every day, as this can lead to overtraining and injury.

Tips For Staying Motivated

There are a number of ways that you can stay motivated while working out. Here are a few tips:

1. Find workouts that you enjoy

If you enjoy the workouts that you are doing, you are more likely to stick with them. Try a variety of workouts until you find ones that you enjoy and make working out fun!

2. Set goals

Set realistic goals that you can achieve. This will give you something to work towards and help keep you motivated.

3. Find a workout buddy

A workout buddy can help to motivate you and make working out more enjoyable! If you don’t have any close friends that are willing to workout, don’t be shy to make a new friend online!

4. Track your progress

Tracking your progress can help you see how far you have come and help keep you motivated to continue working out.

5. Set a regular time for workouts

If you make working out a part of your regular routine, it will be easier to stick with it.

6. Find a workout class

Taking a workout class can help to make working out more enjoyable and help you to meet new people.

7. Hire a personal trainer

As a beginner, you may benefit from working with a trainer to learn the proper form for workouts and to develop a safe and effective workout routine. In addition, if you are someone looking for extra motivation or accountability, you may find that working with a trainer can help you to stay on track.

8. Take it one day at a time

It is important to remember that every little bit counts. So even if you can only workout for a few minutes, it is still beneficial!

By following these tips, you are sure to find workouts that you enjoy and stick with them! Motivation is key when it comes to working out, so find what works for you and make workouts a part of your regular routine.

Sample Weekly Workout Program For Beginners

A good beginner workout routine is one that can be tailored to your own fitness level, and one that you will enjoy doing. As a beginner, it is important to ease into a workout routine and to increase the intensity and frequency of your workouts at your own pace.

Using the sample workouts mentioned above, you can create a sample workout for the week:

Monday: 45-60 min brisk walk + Core exercises
Tuesday: Strength training + Flexibility
Wednesday: Rest day
Thursday: 20-30 minutes light jog + Core exercises
Friday: 30 minutes strength training + Core exercises
Saturday: Flexibility + Balance
Sunday: Rest day

Bottom Line

By incorporating some or all of these workouts into your routine, you can gradually build up your overall strength, endurance, and fitness level. These workouts are all great because they are simple and easy to do, and can be done at any pace and intensity.