The Best Workout Routine for Beginners

 

The Best Workout Routine for Beginners

 

Boarding your fitness journey can be both exciting and overwhelming, especially if you are beginner. The key to making your fitness journey to be successful is to finding a workout routine which is not just perfect but also sustainable. In this guide, I will walk you through creating a best workout routine you will ever find for a beginner which will help you build a solid foundation, boost your confidence, and will set you on the path of achieving your goals in this fitness journey.

 

Why start with a Beginner Routine?

The first thought every beginner gets when he starts gym is “Hey, look at that person, he is huge I want to become like him, I will follow whatever exercises he does.”

But believe me, this is not correct approach for starting your fitness journey. The huge guy you saw was someday a beginner too who followed a particular plan justified for a beginner and has now reached to an advance stage after years of training.

As a beginner, it is crucial to start with a fitness routine that matches your current fitness level. Jumping into an advanced routine too quickly can lead to injuries, burnout and many other things which might lead to a gap in training. A well-developed workout routine for a beginner will:

            1.    Help you develop a good foundation with proper form and technique

            2.    Build Strength, endurance, flexibility and mobility.

            3.    Help you build a consistent workout habit.

            4.    Prevent injuries by focusing on controlled and safe movements.

 

3 Major Components of a Beginner workout routine:

1.    Resistance Training

2.    Cardiovascular Endurance

3.    Flexibility & Mobility

To ensure a balanced, injury-free routine one should at least follow these 3 major components regularly. Let’s find more about these components one by one.

1.   Resistance Training:

 

                 

Resistance Training (widely known as Strength Training) is one of the most major components in the fitness world. It not only helps you build strength but also allows you to improve metabolism, bone density & build muscles which will make your body look toned and attractive.

As a beginner, you should focus on compound movements (movements which target multiple muscle groups at one time) such as Squats, Deadlift, Bench Press, Overhead Press.

 

2.   Cardiovascular Endurance:

 

Cardiovascular endurance is as important as Strength Training in the modern world. With new aspects such as Online Studies, WFH, Desk-Jobs getting in the trend there are fewer physical activities in daily life which can impact your heart health. To keep your heart healthy, burn calories and increase endurance one should aim for low to moderate intensity Cardiovascular training.

Exercises such as Walking, Jogging, Running, Swimming or just simply using a Treadmill 15-20 mins a day while starting will help.

 

3.   Flexibility & Mobility:

Although these being most important of all 3 components, Flexibility and Mobility are most overlooked in today’s world. These are vital for injury prevention, improving movement quality and having a greater range of motion while performing any exercise.

Movements such as Stretching, Warm-up, Yoga or any other Dynamic exercises should be performed on a regular basis at least 10-15 mins per day.

 

The Best Workout Routine for Beginner:

 

Here is a simple yet effective 4-day workout routine for beginners, even intermediates can use these workouts by changing repetition or sets according to progress.

 

 Day 1(Upper Body Strength):

1.    Warm up (10 mins of warm up including rotations throughout the body)

2.    Lat Pull Down - 3 sets of 10-12 repetitions

3.    Dumbbell Bench Press – 3 sets of 10-12 repetitions

4.    Seated Rows – 3 sets of 10-12 repetitions

5.    Shoulder Press – 3 sets of 10-12 repetitions

6.    Bicep Curls – 2 sets of 10-12 repetitions

7.    Triceps Extension – 2 sets of 10-12 repetitions

8.    Stretches & Cooldown (10-15 mins)

 

Day 2 (Lower Body Strength):

1.    Warm up (10 mins of warm up including rotations throughout the body)

2.    Squats – 3 sets of 10-12 repetitions

3.    Lunges – 3 sets of 8-10 repetition each leg

4.    Hamstring Curls – 3 sets of 10-12 repetitions

5.    Calf Raises – 3 sets – 15-20 repetitions

6.    Stretches & Cooldown (10-15 mins)

 

Day 3 (Core & Cardio):

            1.    Warm up (10 mins of warm up including rotations throughout the body)

            2.    30 mins Cardio session (Cycling, Running, Walking)

            3.    Core session

        a.    Bicycle Crunches 3 sets of 20 repetitions

        b.   Leg Raises 3 sets of 15 repetitions

        c.    Russian Twist 3 sets of 20 repetitions

        d.   Elbow Plank Hold 2 sets of 1 min hold.

             4.    Stretches & Cooldown (10-15 mins)

 

Day 4 (Full Body Strength):

1.    Warm up (10 mins of warm up including rotations throughout the body)

2.    Deadlift 3 sets of 10-12 repetitions.

3.    Incline Bench Press 3 sets of 10-12 repetitions

4.    Glute Bridge 3 sets of 10-12 repetitions

5.    Pull ups 3 sets of max repetitions

6.    Pec Deck Fly 3 sets of 10-12 repetitions

7.    Lateral Raises 3 sets of 10-12 repetitions

 

Conclusion:

          Starting a fitness journey can be challenging, but with the right workout routine, you’ll build a solid foundation and set yourself up for long-term success. Remember, the best workout routine for beginners is one that is simple, sustainable, and enjoyable. Stick with it, stay patient, and celebrate your progress along the way.

 

Are you ready to start your fitness journey? Let’s get moving!