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Beginner’s Blueprint: Start Your Fitness Journey Here

Starting Your Fitness Journey

As a beginner, the world of fitness can sometimes feel overwhelming. But don’t worry, we’re here to guide you through it. Think of this guide as your personal trainer, helping you understand the basics and get started with your own workout routine.

Basic workouts

The key to starting any workout routine is to begin with basic movements that minimize your risk of injury. Here are a few exercises you can start with:

  1. Walking or jogging: Great for cardiovascular health, and you can set your own pace.
  2. Squats: This is a compound movement that works several muscles in your lower body. Remember to keep your back straight and not let your knees go past your toes.
  3. Push-ups: A fantastic upper body exercise. If a standard push-up is too difficult, start with knee push-ups.
  4. Sit-ups: These will help strengthen your core. Ensure your form is correct to avoid back strain.

Remember, the focus here is on form and control, not speed or the number of reps.

Safety tips

Always warm up before starting your exercise routine and cool down afterwards. This helps to prevent injury. Stay hydrated and listen to your body. If something doesn’t feel right, stop doing it.

Workout Templates

Here are some example workout templates you can follow based on how many days a week you want to work out.

3-day workout

  • Day 1: Cardio (e.g., walking, running)
  • Day 2: Rest
  • Day 3: Strength training (e.g., squats, push-ups)
  • Day 4: Rest
  • Day 5: Cardio
  • Day 6: Rest
  • Day 7: Rest

4-day workout

  • Day 1: Cardio
  • Day 2: Strength training
  • Day 3: Cardio
  • Day 4: Strength training
  • Day 5: Rest
  • Day 6: Cardio
  • Day 7: Rest

5-day workout

  • Day 1: Cardio
  • Day 2: Strength training
  • Day 3: Cardio
  • Day 4: Strength training
  • Day 5: Cardio
  • Day 6: Rest
  • Day 7: Rest

The hardest thing about exercise is to start doing it. Once you are doing exercise regularly, the hardest thing is to stop it.

We won’t just leave it there here’s some simple versions of exercises to help you plan out your beginning.

Push Exercises

  1. Push-ups: Start with knee push-ups or wall push-ups. As you get stronger, progress to standard push-ups, and then to decline push-ups.
  2. Bench Press: Begin with a lighter weight, focusing on form. Progress by adding more weight or increasing reps.
  3. Overhead Press: Start with dumbbells, then progress to a barbell as strength increases.
  4. Dips: Use a dip machine or parallel bars. To make it more challenging, add weight with a dip belt.
  5. Tricep Extensions: Begin with a lighter weight or resistance band and increase weight or resistance as your strength improves.

Pull Exercises

  1. Pull-ups: Start with assisted pull-ups or inverted rows. As you get stronger, progress to standard pull-ups, and then to weighted pull-ups.
  2. Rows: Begin with a lighter weight or resistance band, increasing the weight as your strength improves.
  3. Bicep Curls: Start with dumbbells, progressing to heavier weights or increasing reps.
  4. Lat Pulldowns: Begin on a machine with lighter weight, increasing the weight as your strength improves.
  5. Deadlifts: Start with a kettlebell or dumbbell deadlift. As you get stronger, progress to a barbell deadlift.

Leg Exercises

  1. Squats: Start with bodyweight squats. As you get stronger, you can progress to goblet squats and then to barbell squats.
  2. Lunges: Begin with bodyweight lunges, then add dumbbells as strength increases.
  3. Calf Raises: Start with bodyweight, then add weight as your calves get stronger.
  4. Leg Press: Begin with a lighter weight on the machine, increasing as your strength improves.
  5. Step-ups: Start with bodyweight, then add dumbbells as strength increases.

Full Body Movements

  1. Burpees: Start with a modified version if needed, then progress to the full movement as your strength and fitness improve.
  2. Kettlebell Swings: Begin with a lighter weight, increasing as your strength improves.
  3. Thrusters: This is a combination of a squat and overhead press. Start with a lighter weight, increasing as your strength improves.
  4. Mountain Climbers: Begin with a slower pace, increasing speed as your fitness improves.
  5. Deadlifts: Start with a kettlebell or dumbbell deadlift. As you get stronger, progress to a barbell deadlift.

Remember, the key to progressive overload is to increase the challenge gradually. This could mean adding more weight, doing more reps, or increasing the complexity of the exercise. Always prioritise form and control over the amount of weight lifted.

Looking for more Cardio? We gotchu!

  1. Running: This can be done outdoors or on a treadmill. Start with a slow pace and gradually increase it as your stamina improves.
  2. Cycling: This can be done on a stationary bike or outdoors. It’s a great low-impact exercise for all fitness levels.
  3. Jumping rope: This is a high-intensity exercise that helps improve agility and cardiovascular health.
  4. Swimming: This is a full-body workout and is also low-impact, making it a good option for those with joint issues.
  5. Rowing: This can be done on a rowing machine. It’s a powerful cardio exercise that also engages your core and upper body.