Do you struggle to start a new workout routine? Don’t worry: we’ve got you covered with this guide to the best workout for beginners. You’ll learn the fundamentals, plus a few tips to keep you motivated. Get ready to start building a healthy habit.
Quick facts: Best Workout For Beginners
- ✅ A beginner should aim to do resistance training 2-3 times per week – American College of Sports Medicine
- ✅ Cardio exercise such as running, cycling and swimming can help to improve aerobic fitness – Harvard Health
- ✅ Strength training can help build muscle and increase metabolism for effective weight loss – Mayo Clinic
- ✅ Bodyweight exercises, such as squats and push-ups, are great for beginners to build muscle and increase strength – American Council on Exercise
- ✅ Combining aerobic exercise and strength training can help reduce the risk of chronic diseases – Centers for Disease Control and Prevention
Checkout this video:
Warming up is an important part of any workout routine, but especially for those who are just starting out on their fitness journey. Warming up helps to prepare the body for the workout, and can reduce the risk of injury. It can also help to improve performance by increasing your range of motion and flexibility.
The following will discuss some of the benefits of a warm-up as well as some suggestions on how to effectively incorporate it into your workout routine:
Prepare your body for exercise
Before you start any type of physical activity, it’s important to warm-up your body. Warming up before exercise helps to prepare the body by increasing your body temperature, priming your muscle and joints for movement, and helping to reduce the risk of injury.
A great way to warm up is to start with light aerobic activity such as walking or jogging for about five minutes followed by dynamic stretching (a series of stretches that involve continuous movement). Dynamic stretching involves lengthening a muscle and then moving that muscle repeatedly. This helps prepare both your muscles and joints for exercise by loosening them up, increasing flexibility, and improving range of motion. It also increases blood flow which in turn increases oxygen levels in the muscles and helps reduce the risk of injury!
Do dynamic stretching
Dynamic stretching is an effective way to warm up for a workout that emphasizes mobility and flexibility. It involves movements of the muscles at the end of the joint’s range of motion in order to achieve a longer and more stable range. Examples of dynamic stretching include lunges, leg swings, arm circles and high knees.
Dynamic stretching helps prevent injury while allowing your muscles and joints to move through a greater range of motion during your exercise routine. It can also help improve balance, coordination and agility. Doing dynamic stretching before each workout can help prepare your body for activity by helping to reduce muscle tension and improve circulation.
Strength Training is an excellent way to build strength, muscular endurance and overall fitness. It can also help to improve posture, reduce the risk of injury and assist with weight loss. Strength Training can be a great starting point for beginners looking to get into a fitness routine.
In this article, we will look at the basics of Strength Training and what are the best exercises for beginners:
Learn the basics of lifting
Before beginners start their strength training journey they must learn the basics of lifting. Different techniques, forms and exercises should be learned in order to experience maximum results within their workout routine. learning proper form is essential for any beginner and should not be overlooked. It is incredibly important to learn the correct body positioning when lifting to prevent injuries from occurring.
In addition, learning the different types of lifts will help create a more effective program for beginners. This will help ensure that certain muscle groups are being targeted correctly, leading to an overall better outcome with each workout. With correct form, proper technique and knowledge of different lifts, strength training can become an incredibly beneficial part of a beginner’s fitness routine.
Focus on compound exercises
For beginners, the focus should be on compound exercises, which involve several joints and muscle groups. Such exercises help to increase strength, flexibility and coordination.
Examples of compound exercises that can be used in strength training include:
- Chest presses
Compound lifts are multi-joint movements that allow you to lift more weight than single-joint movements such as bicep curls or tricep extensions. It also helps you to use multiple muscles at the same time to create an effective total body workout that can help build strength faster. Compound movements use larger muscle groups which will promote greater growth in these areas as well as increased metabolism and calorie burning.
Choose the right weight
When it comes to strength training, choosing the right weight is key. Before selecting the weight you will be lifting, it is important to know your own strength levels. If you are a beginner, start light – no more than 5 to 10 pounds. Building up strength gradually with lighter weights increases muscular endurance and prevents injury.
Once you have built up your muscle strength, you can begin increasing the weight of your load in small increments (about 5-10%). It’s also important to remember not to lift too heavy too soon; this is a recipe for injury. Lastly, if the prescribed weight feels too light or too heavy, adjust accordingly so that the last few reps of each exercise are challenging but doable.
Cardio exercises are great for beginners as they are relatively low-impact and can help you build a strong base of fitness. Cardio activities such as running, cycling, swimming and brisk walking can help you get in shape while also increasing your endurance and burning calories.
Let’s look at the different types of cardio exercises and how they can benefit you:
Choose a type of cardio that you enjoy
When it comes to cardiovascular exercise, the most important thing is that you find something that you actually enjoy and will stick with. All types of cardio come with their own benefits and challenges, so it’s important to choose one that best fits your lifestyle and goals. If running isn’t your thing, no worries! There are plenty of other ways to stay fit and keep your heart healthy.
Some of the more popular types of cardio include:
- Walking or hiking
- Aerobics classes
- Circuit training
Whatever type of cardio you choose, make sure to listen to your body and give yourself rest days when needed. It’s also important to pay attention to how intense your exercise is – start off slow if you are a beginner or coming back from an injury. Once you find an activity that works for you, make sure you stay consistent with it so that you can keep seeing results.
Increase intensity gradually
When starting your cardio training, it’s important to increase intensity gradually. This can be done by increasing the duration of your workout, as well as the intensity. For example, if you start out walking on a treadmill, try walking faster each time until you’re at a brisk pace. You can also increase the incline of the treadmill or switch up your routine and try a different piece of equipment such as an elliptical or stair stepper for extra challenge. If you’re running outdoors, start out with slow jogs and progressively add more distance to your runs until you build up enough stamina.
It’s always important to listen to your body and stop when necessary—even if that means taking walk breaks or taking a couple days off from working out altogether—in order to avoid injury or burnout. Additionally, don’t forget to include dynamic warm-up exercises prior to any cardio workout in order to prevent injury and increase performance levels.
Incorporate interval training
Interval training is a great way to get started with a cardio workout as a beginner. The idea behind interval training is that you alternate between high intensity and low intensity exercise. The low intensity period allows your body to recover before repeating the same pattern of intense activity followed by short bursts of rest.
Interval training increases aerobic capacity while improving fat burning potential and burning more calories in less time. Interval training can be done with any type of cardio-based activity, including running, biking, swimming, or rowing machines. Incorporating interval training into your workout routine will help you build muscle tone faster and give you the best possible results for your body type in less time than traditional cardio routines alone.
Cooling down is an important part of any workout routine, especially for beginners. It helps to reduce the risk of injuries by gradually slowing down your heart rate and gradually stretching your muscles. A good cool down routine should last around 10 minutes and should include a combination of stretching and light cardio such as walking or jogging.
Let’s take a look at some of the best cool down exercises for beginners:
Stretch your muscles
Stretching is an important part of any physical activity, especially for beginners. It helps to increase flexibility and mobility, reduce muscle soreness, and prevent injury. After each workout session, it is important for beginners to stretch their muscles to get the most out of their workouts and help prevent injury.
Stretching can be done in a variety of ways depending on the type of muscle group being stretched:
- Dynamic stretching involves moving through a range of motion while holding stretches for 10–30 seconds at the end of each movement;
- Static stretching involves holding a stretch without moving for 20–60 seconds.
Both types are beneficial in different ways during cooldowns and should be taken advantage of by all fitness levels.
Focus on breathing
When beginning a workout regimen, it’s important to focus on proper breathing skills. Proper breathing helps with concentration and energy levels and prevents fatigue. Cooling down and focusing on breathing will help you re-establish a relaxed state of mind after an intense workout.
Proper breathing for cool down is slow and controlled to regulate your heart rate, metabolism and stress levels. You can do diaphragmatic (or belly) breathing exercises or yoga poses that incorporate slow inhalations, deep exhalations, and even long pauses in between breaths to strengthen your respiratory muscles. Taking time to slow the breath during cooldown helps you shift out of the “fight or flight” mode of your workout into a more relaxed state which allows the body to recover quickly.
Furthermore, focusing on controlling your breath during cooldown helps promote mindfulness which leads to greater clarity in decision making.
One of the most important steps to take after a beginner’s workout is to hydrate yourself. Water helps to re-balance electrolyte levels in the body and effectively flush out toxins that have built up during exercise. It also helps your body recover faster and prepares it for future workouts.
Make sure you hydrate at least 30 minutes before, during, and after your workout. It’s also important to stay hydrated throughout the day, not just during or immediately following exercise. Aim for 8-10 glasses of 8 ounces each day spread out throughout the day.
Along with water, drinking sports drinks like Gatorade can help replenish lost electrolytes as well as provide other benefits like improved physical performance and decreased fatigue.
FAQs about: Best Workout For Beginners
Q1: What is the best workout for beginners?
A1: The best workout for beginners is to focus on building strength and endurance. This can include bodyweight exercises such as squats, push-ups, and pull-ups, as well as weightlifting with dumbbells and barbells. It is important to start slowly and gradually increase the intensity as you progress.
Q2: How often should I work out as a beginner?
A2: As a beginner, you should aim to work out three to four times a week. Start with shorter sessions, such as 20-30 minutes, and gradually increase the duration and intensity as you become more comfortable. It is important to take at least one day of rest between workouts to give your body time to recover.
Q3: What activities should I do as a beginner?
A3: As a beginner, it is important to focus on building strength and endurance. This can include bodyweight exercises such as squats, push-ups, and pull-ups, as well as weightlifting with dumbbells and barbells. Cardio activities such as running, biking, and swimming are also great for increasing your overall fitness level.