The Best Workout Routine for People Just Starting Out

Are you feeling overwhelmed about starting a new exercise routine? Don’t worry – we’ve got your back! This article shares the best workout routine for those just beginning their fitness journey. You’ll learn key tips for starting out right and achieving your goals!

Quick facts: Best Workout For Just Starting Out

  • ✅ Low-impact cardio is an excellent exercise for beginners, as it is easier on the joints (American Council on Exercise).
  • ✅ Strength training helps increase metabolism and build muscle, leading to improved overall health (Harvard Health Publishing).
  • ✅ Working out at least 3 times per week is recommended for beginners (American Heart Association).
  • ✅ A combination of aerobic and strength training is the best way to get started, as it helps to improve overall muscle strength and aerobic endurance (American College of Sports Medicine).
  • ✅ Working out for 30 minutes a day is recommended for beginners who want to see results (Mayo Clinic).

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Warming up before a workout is an essential part of any fitness routine. Warming up helps to prepare your body for the activity ahead and helps to prevent injury. It also helps to get your blood flowing, your muscles working and your heart rate up. A good warm-up should incorporate stretching, dynamic movements, and light cardio to ensure your body is ready for your workout.

Let’s take a closer look at the importance of warming up:

Stretch your muscles

Stretching your muscles is an important part of any workout routine, especially for those just starting out. Stretching increases flexibility and range of motion in your joints, helping to prevent injury and allowing you to work out more effectively.

To properly stretch your muscles, you should hold each stretch for at least 15-20 seconds. Some dynamic stretching moves can also be included before beginning a workout. Dynamic stretching involves active movements such as arm circles or leg swings that help warm up the muscle and increase blood flow to the area.

Doing a few minutes of stretching before every workout will help ensure that you are ready for whatever exercises come next!

Do some light cardio

Light cardio is an important part of any warm-up routine for those just starting out in exercise. It helps to prepare your body for the more intense workouts to come by increasing your heart rate and warming your muscles. Doing a light cardio routine should not take up more than 10 minutes of your total workout time and can include activities like jogging, cycling, rowing, or brisk walking.

Light cardio warms up the muscles, thereby increasing its flexibility and range of motion; this will reduce the risk of injury that comes with having weak muscles during intense workouts. Adding light cardio to your workout routine will also help you burn calories and boost energy levels. Doing light cardio at the start of a workout helps set you up for success and prepares you mentally as well as physically for a successful session ahead.

Strength Training

Strength training is an essential component of any workout routine, especially for those who are just getting started. It helps to build muscle, improve bone density, and increase metabolism. Strength training can also be beneficial for those looking to lose weight.

Let’s take a look at the best ways to start strength training:

Choose a weight that is comfortable

When strength training for the first time, it is important to choose a weight that is comfortable and manageable. Too heavy of a weight can cause injury, while too light of a weight won’t be effective.

The ideal starting weight range is 5-15 lbs for women and 8-20 lbs for men. This range will allow you to properly perform the exercises, build muscle, and stay safe from injury.

To further adjust your weights for each exercise, aim for a “challenging but not impossible” feeling when performing the move. A good rule of thumb is if you can complete more than 15 reps with good form, it’s time to increase the intensity by going heavier.

Focus on compound exercises

Compound exercises are movements that involve multiple muscle groups working in tandem to move a heavier load. These exercises are essential for strength building and transferring the gains from your weight room to everyday movements. Exercises such as squats, deadlifts, bench presses, bent over rows and the Olympic lifts (clean and jerk, snatch) all fall into this category.

By focusing on compound exercises you can ensure that you use the most muscles in the shortest amount of time and engage different muscle groups in a single movement. This can also help save time while still seeing great gains in strength and muscle size, as well as burn more calories than isolation exercises (e.g., bicep curls). Compound exercises should be included into every workout plan for people just starting out with strength training.

Do 3 sets of 8-12 reps

When starting a strength training program, a good place to begin is with 3 sets of 8-12 repetitions of each exercise. This is a moderate range that allows you to build up your strength while learning proper form and technique for the movement. Repetitions are the number of times you perform an exercise in each set. For example, if you choose 8 repetitions for one set, that means doing the same motion or lift 8 times before taking a break or completing another set.

The range of 8-12 repetitions helps increase muscle size and strength. Heavyweight is needed to target muscles in the lower range (1-5 reps), while lighter weight can focus on muscular endurance in the higher range (15-20 reps). In this way, hitting these moderate rep ranges enables an individual to cover ground when it comes to both size and endurance for their muscle group. This rep range can be used by beginners as well as advanced lifters who want to target specific muscle groups with specific exercises.


One of the most important components of any fitness routine is cardio. Doing cardio exercises can help improve your overall health and fitness, as well as your muscle tone. Cardio is also a great way to burn calories and improve your overall fitness level.

Let’s take a closer look at the best cardio exercises for people just starting out:

Choose a type of cardio that you enjoy

When it comes to cardio, the key to starting a successful routine is to find a workout that you enjoy. Too often new exercisers jump into the latest trendy workout without taking into consideration if it’s something they will be able to stick with for the long-term.

Whether you prefer running, biking, swimming or even dancing, having an enjoyable form of cardio that you can do often will provide more lasting results than forcing yourself through high-intensity workouts that you’re not passionate about. Having an activity that you truly look forward to doing will help keep your motivation levels high as well as make your workouts more effective.

Being able to track your progress with a favorite type of cardio also serves as an instant gratification from meeting certain goals and keeps you inspired in the long run.

Start with 10-15 minutes

If you are a beginner in the world of fitness, chances are, you may be overwhelmed by all of the various types of workout routines. One way to make it easier is to start off with shorter and simpler sessions such as 10-15 minutes. This will give your body time to adjust to the movements and become more familiar with the process.

Starting off like this will also help to prevent burn out or injury. It’s important for beginners to take things slowly and gradually increase intensity over time.

During your 10-15 minutes of cardio, focus on building up an endurance base by alternating between intense bursts of activity (such as sprints) and periods of lower-intensity work (such as jogging or cycling at a slower pace). You can use a stationary exercise bike, treadmill, elliptical machine, or other cardio equipment at home or in a gym if that is more convenient for you. Constantly switching between these two forms will keep your heart rate up while also giving your muscles adequate rest in between sets.

Increase intensity and duration as you progress

As you become more experienced with your cardio routine, you can start to increase the intensity and duration of each workout session. This will help to improve your endurance, boost your overall fitness level, and ultimately reach higher levels.

Increasing duration means adding a few minutes to each workout session, while increasing intensity means increasing the speed of running or biking, or the weight lifted during strength workouts. As you progress, begin to challenge yourself by taking on longer distances and heavier weights.

It’s important to note that you should only increase your cardio routine gradually. If you push yourself too hard too quickly, it could lead to injury or burnout. So take your time and incrementally build up your endurance as you become more comfortable with each exercise.

Core Exercises

Core exercises are an essential part of any workout routine, and they should be included regardless of fitness level. Core exercises help to build strength and stability in the trunk of your body, which will help you with everyday life activities. They also help with balance and reduce the risk of injury. Furthermore, core exercises will give you better posture and help tone your abdominal muscles.

Let’s look at some specific exercises you can use to build a strong core:

Include planks and crunches

Planks and crunches are two essential exercises for a beginner workout routine. Both of these core exercises help to target multiple different muscle groups, including your abs, obliques, glutes, and lower back muscles. Planks are a great way to increase overall core strength, while crunches target the rectus abdominis–the “six-pack” muscle.

When starting out with planks and crunches, it’s important to build up slowly in order to prevent injury. Start by attempting just a few sets of each exercise with low repetitions–aiming for 12–15 reps per set–and gradually increase the number of reps as your strength builds. It is also important to focus on maintaining proper form throughout each rep in order to get the most out of your workout and protect your back from injury. With consistent practice, planks and crunches will soon become some of your most beloved core exercises!

Do 3 sets of 10-15 reps

When you’re just starting out with a new exercise routine, it’s important to have realistic expectations. Doing 3 sets of 10-15 reps for each exercise is a great goal to strive for in the beginning. When you do 10-15 reps of each exercise, you should feel a burn and your muscles should be fatigued, but not exhausted. This way, you can gradually work up your strength and endurance over time without overdoing it or risking injury.

Furthermore, doing 3 sets of 10-15 reps allows you to complete the entire workout in little time and helps to keep your momentum going during the session. Also, this amount of repetitions is enough for your muscles to become conditioned to the exercises without feeling overtaxed or sore afterward. Doing 3 sets of 10-15 reps is a great way to get started off on the right foot when beginning a new workout program.

Focus on proper form

One of the most important aspects of any core workout routine is to focus on proper form. Proper form will ensure that your muscles are being worked efficiently and with minimal risk of injury. In general, you want to make sure that your core is engaged throughout the entire exercise and not just in certain parts. Additionally, proper form also allows you to target the smaller muscle groups while avoiding fatigue in the larger groups.

To focus on proper form, start with a few simple exercises such as:

  • Sit-ups
  • Planks
  • Bridges

When you’re comfortable with those exercises, move onto more advanced exercises like:

  • Russian twists
  • Reverse crunches

Make sure to keep your core engaged throughout the entire exercise—if you start to lose your balance or if you feel any pain, slowly stop and reset your position until it feels right again. With practice and patience, focusing on proper form will help you get the most out of every exercise in your core routine!

Cool Down

Cooling down is an important aspect of any workout routine, as it helps your body to relax and returns your heart rate to normal. It also helps your body to transition from exertion to rest, align your posture, increase range of motion, and aid in recovery.

Cool down exercises are usually slow and controlled movements, such as:

  • Walking
  • Stretching

Stretch your muscles

Stretching your muscles is an important part of any workout routine, and is especially essential for beginners. Stretching helps to warm up the muscles, improve flexibility, reduce the risk of injury, and improve overall performance. When stretching it’s important to hold each stretch for at least 15-30 seconds and repeat 2-3 times on each muscle group. This will help to ensure that all muscle fibers are engaged in the stretch.

Common stretches include:

  • Long arm reaches
  • Standing quadriceps stretches
  • Standing calf stretches

Additionally, using a foam roller before or after your workout can help to reduce soreness and keep you flexible.

Do some light cardio

When starting a workout routine, you should always begin with some light cardio. This helps to warm the body and prepare it for the upcoming exercises. Light cardio can include activities such as jogging, walking, biking, or swimming. These activities will get your heart rate up and bring more blood flow to your muscles so that they are ready for what comes next – strength training!

Cardio is not necessary after every workout session; however, it is highly recommended for a cool down after any intense strength training session. Doing light cardio at the end of a workout allows for an easier transition from intense physical activity to rest and relaxation as you gradually reduce your heart rate and breathing, which helps promote recovery from the strenuous exercise. As a beginner, going through light cardio also helps teach you how to pace yourself while completing workouts so that you will be able to increase intensity as your fitness level increases in the future.

Hydrate and refuel

Hydrating and refueling after a workout is critical for any individual – especially those just starting an exercise regimen. Hydrating is essential for helping your body replace the fluids it has lost during a workout and to restore muscle tension. Additionally, hydration helps reduce post-workout fatigue and aids in muscular recovery.

Refueling after a workout is also essential for maintaining energy levels and helping your body heal itself. Refueling involves consuming foods with carbohydrates and proteins soon after exercise to help replenish energy stores, repair muscle damage, reduce soreness, and aid in recovery efforts. After refueling, you should be able to continue with other activities without feeling fatigued or sore.

FAQs about: Best Workout For Just Starting Out

Q: What type of exercise should I do when just starting out?

A: When just starting out, it’s important to focus on exercises that will help build strength and stability. This can include bodyweight exercises such as squats, lunges, and push-ups, as well as using light weights or resistance bands to help focus on specific muscle groups. It’s important to get comfortable with the movements before adding more weight or difficulty to the exercises.

Q: How often should I work out?

A: When just starting out, it’s important to ease into the routine and not to push yourself too hard. Aim for 3-4 days a week of moderate exercise, with rest days in between. As you grow more comfortable with the routine, you can increase the frequency and/or intensity.

Q: What can I do to stay motivated?

A: Staying motivated can be difficult, especially when just starting out. It can help to set realistic goals and track your progress. It can also be helpful to find a workout partner or to join a class to stay motivated and accountable. Additionally, try to find activities that you enjoy and make it fun!

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