Last week, I talked about WHY fitness planning is important, highlighting 3 key benefits. Now, can I share some beginner-friendly planning tips on how to start your fitness journey?
Improving your fitness journey starts with smart planning, something I learned the hard way. Initially, my workout routine lacked direction: a couple of runs and a yoga session here and there. But my goal? Building strength. It was clear I needed a better plan.
So, if you're just starting out, it's crucial to tailor your workout to your specific goals. Learn from my rookie mistakes and craft a balanced plan that sets you up for success. Here's how, with three key considerations:
1. What is Your Goal?
Begin by identifying what you want to achieve. Whether it's muscle gain, weight loss, or boosting endurance, your workout plan should reflect these objectives. Consider incorporating strength training, mobility exercises, and cardio to address different aspects of fitness. For instance, if weight loss is your aim, prioritize cardio sessions alongside strength training.
- Full-Body Workouts: Ideal for newcomers to strength training, aim for two sessions per week. You can also focus on different muscle groups like upper body, lower body, and core.
- Cardio Choices: Explore various cardio options like running, walking, step workouts, or dancing to find what excites you.
- Mobility: Incorporate yoga or pilates poses to enhance strength, flexibility, and stability.
2. Is Rest and Warm-up Important?
Don't overlook the importance of rest days in your schedule. I used to feel guilty on rest days, but they're crucial for allowing your body to recover and make progress. Pushing too hard without adequate rest can lead to burnout and derail your routine. Switch your mindset and think of it as giving yourself a deserved break for your body to heal.
"Rest Days are Crucial for Muscle Recovery and Growth."
Additionally, dedicate 5-10 minutes to warm up before each workout to reduce the risk of injury.
3. Tracking is The Key.
Maintain a workout journal to record your exercises, sets, reps, and weights used. This tracking system allows you to monitor your progress over time and make necessary adjustments to your routine. And of course, you've got to take a photo of yourself so you can stay motivated and visually track your progress.
12 Tracking Spreads in "Dear Body. I Love You" Digital Planner. |
By crafting a well-rounded workout plan that includes strength, cardio, and mobility exercises, you're setting yourself up for success on your fitness journey. Check out our suggested 3-day and 4-day workout plans below, and don't forget to utilize our "Dear Body. I Love You." Fitness digital planner to streamline your exercise regimen and track your achievements.
Are you ready to jump in your fitness journey?
Beginning the workout and making that routine is not an easy thing to do! So don’t forget to give yourself a little pat for starting, and don’t beat yourself up if you skipped one or two sessions. Keep going and adjust your routine. We can do this!
If you feel motivated but can’t commit to the whole planning, you can grab our simple 16 printable planning pages here to get you started. This will allow you to think on the goals & try out the plan.
3-Day Workout Plan guide for Beginners:
Day 1: Full Body Strength
- Warm-up: 5-10 minutes of light cardio (jogging, jumping jacks)
- Squats: 3 sets of 8-10 reps
- Push-ups (or modified push-ups): 3 sets of 8-10 reps
- Bent-over rows (with dumbbells or resistance bands): 3 sets of 8-10 reps
- Plank: Hold for 30 seconds to 1 minute
- Cool down: Stretching for 5-10 minutes (focus on major muscle groups)
Day 2: Cardio and Core
- Warm-up: 5-10 minutes of light cardio (brisk walking, cycling)
- Cardio (Choose one):
- Running or jogging: 20 minutes
- Cycling: 20 minutes
- Jump rope: 10 minutes
- Crunches: 3 sets of 10-15 reps
- Russian twists: 3 sets of 10-15 reps (each side)
- Bicycle crunches: 3 sets of 10-15 reps (each side)
- Cool down: Stretching for 5-10 minutes (especially focus on core muscles)
Day 3: Active Recovery and Flexibility
- Light activity: Go for a walk, swim, or engage in gentle yoga for 20-30 minutes
- Foam rolling: Spend 10-15 minutes foam rolling major muscle groups to release tension and improve flexibility
- Static stretching: Hold each stretch for 15-30 seconds, focusing on major muscle groups
- Relaxation: Spend 5-10 minutes practicing deep breathing or meditation to promote relaxation and recovery
4-Day Workout Plan guide for Beginners:
Day 1: Full Body Strength
- Same as Day 1 in the 3-day plan
Day 2: Cardio
- Same as Day 2 in the 3-day plan
Day 3: Rest or Active Recovery
- Rest day or engage in light activity such as walking or swimming for 20-30 minutes
Day 4: Upper Body and Core
- Warm-up: 5-10 minutes of light cardio
- Dumbbell shoulder press: 3 sets of 8-10 reps
- Bicep curls: 3 sets of 8-10 reps
- Tricep dips (using a chair or bench): 3 sets of 8-10 reps
- Plank: Hold for 30 seconds to 1 minute
- Russian twists: 3 sets of 10-15 reps (each side)
- Cool down: Stretching for 5-10 minutes focusing on upper body and core muscles
