A Simple , Easy Beginner Workout Plan

When you’re brand new to exercising (or haven’t exercised in a long time) it’s a good idea to start out slow and easy with a beginner workout plan, rather than diving in too fast and possibly injuring yourself.

These three key points are important for any beginner workout plan:

1) Safety first.

No matter what kind of exercise you plan to do, it’s important to be sure you take precautions to keep yourself safe. Wear reflective clothing if exercising outdoors; buy loose-fitting, comfortable clothing; buy well-fitting, supportive athletic shoes; and educate yourself on the proper way to use all equipment including treadmills, weight machines, spinning bikes, and any other equipment you’ll be using.

2) Slow and steady.

Any beginner workout plan should have you start off slowly, and steadily increase your speed and intensity as you go along. For example, you definitely don’t want to start out jogging 5 miles if you haven’t been working out regularly beforehand. Instead, start with a moderately paced one-mile walk. If that still feels too challenging, you can slow your pace down a little bit to make it easier. Then as you gain strength and endurance, increase your speed and distance, and eventually you can gently transition to jogging.

3) Be consistent.

A beginner workout plan will be much easier to sustain if you are consistent in frequency. In other words, you don’t want to work out 3 times this week, not at all next week, once the following week, and 5 times the following week. You’re much better off to stay consistent week after week, even if you keep your workouts short to begin with. It’s better to commit to 20 minute workouts 3 times a week and stick to it rather than aiming for 1-hour workouts 5 times a week and follow through with only a fraction of them.

A good beginner workout plan might look something like this example:

Monday, Wednesday, Friday – 20-30 minutes of cardio exercise like aerobics, walking, swimming or bicycling.

Tuesday and Thursday – 20 minutes of resistance exercise, like lifting light weights or Pilates class.

As you get stronger, you’ll probably want to extend the length of your cardio sessions and/or your resistance exercises.

If the above example seems too strenuous for you, especially if you are considerably out of shape, don’t be afraid to start much smaller and work your way up. If you can only withstand 10 minutes of cardio activity, that’s better than nothing!

No matter your current fitness level, it’s important to check with your doctor before beginning any exercise plan. Let your doctor decide which kinds of exercise would be safe for you, as well as the length of time and intensity you can safely withstand. Better to be safe than sorry!

A Simple , Easy Beginner Workout Plan
A Simple , Easy Beginner Workout Plan
A Simple , Easy Beginner Workout Plan
A Simple , Easy Beginner Workout Plan

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