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Developing a workout plan for beginners

plan-your-workout-routines

Today we will talk about a very important topic that how to make a workout routine for the beginners. We think many times to start workout but we do not know when to do it and where to start. If we are not able to start the workout due to this confusion then it is no big deal. Today in this block post, I will tell you step by step how to make a good workout plan for yourself.

How to develop a workout plan for beginners?

workout-plan-for-beginners

Evaluate Your Lifestyle

First of all, you have to evaluate your lifestyle and see that it is right for you to workout  How much time can I give every week?  Because if your plan is not practical then you will not be able to remain consistent.  Ask yourself some questions:

How many days in a week can I workout?

  1. How much time is spent in each workout session?  
  2. What time seems right for me to workout?  (Morning, evening, night?)
developing-a-workout-plan-for-beginners

Think slowly answer of above following questions and write.  For example:

  • I will workout for 5 days - Monday, Tuesday, Thursday, Friday, Saturday
  • I will spend 1 hour every day
  • And I would like to workout in the morning after starting my day

Choose Workout Types

Now that the schedule is finalized, you have to think about which workouts you will do.  Basically there are two main types:

  1. Strength Training (Weight/Resistance Training)
  2. Cardio/Aerobic Exercises

Strength Training

Strength Training are those exercises which make your muscles strong and increase lean muscle mass.  For example:

  •  Squats
  •  Lunges
  •  Push-ups
  •  Dumbbell curls

Cardio

Those exercises increase your heart rate and develop stamina.  For example: 

  • Running/Jogging
  • Cycling
  • Swimming
  • Jumping rope

If you just want to lose weight then do cardio and strength workouts but if you just want to build your mass then do strength training.
home-workouts-for-beginners

Example Plan:

  •  Monday: Lower Body Strength Training (Squats, Lunges)
  •  Tuesday: Full Body HIIT/Cardio Workout 
  •  Thursday: Upper Body Strength Training (Push-ups, Dumbbell Rows)
  •  Friday: Full Body HIIT/  Cardio Workout
  •  Saturday: Yoga/Steady State Cardio (Walking/Cycling)

Understand Reps, Sets and Intensity

This is applicable only for strength training.  It is very important for you to understand how many sets and reps you need to do and how much weight/resistance will be right for you.
 

  • If you are doing 12-20 reps then this is good and it also help to increase muscle endurance.  Lighter weights are used and rest time is less.
  • If you are doing 6-12 reps then this is for muscle hypertrophy.  More resistance/weight is used and more rest time is used (60-90 seconds).
  • If you are doing less than 6 reps then this is for increasing overall muscle strength and power.  Very heavy weight is used and rest time is also of 3-5 minutes.
  • You can decide weight and reps according to your goals.  Start with lighter weights, focus on proper form and slowly increase the intensity.

Do Progressive Overload

This is an important aspect of the workout plan.  To get quick results you need to challenge your workout with time, like if you have started with a very easy workout then increase it gradually, change it, if you do not change it and continue with the same exercise and same intensity then the result will stop at one point

You can do progressive overload in some ways like:

  •  Increasing Weights/Resistance
  •  Increasing Reps/Sets
  •  Decreasing Rest Time
  •  Adding Difficult Exercises

As soon as you feel that the workout has become easy, increase the intensity a little more.  In this way you will constantly challenge yourself and make progress.

Keep a Record

The last but most important step is to keep a record of your workouts.  Keep writing in a journal/app which exercises you did, how many sets/reps, how much weight you used, workout time, rest times etc. 

If you want to know whether anything is going well or not, then it is very important to keep a record for it so that through the record we can know from where to where we have progressed or not. Keeping a record of your workout in this way will help you in knowing whether you have progressed or not. With all this data, you will be able to know whether the workout plan you have made is effective or not and at the same time you can also make changes in it as per the need if you notice any shortcoming in your workout plan.

Friends, these were step-by-step tips on how to make an effective beginner workout plan.  It might seem a little overwhelming but I promise, if you follow slowly step-by-step, it will become very easy.

workout-plan

In the beginning, everything seemed new to me too, but with practice and consistency, I started understanding everything.  I want you to also start your fitness journey and stay regular in it.  Start slow but be consistent!

Once your workout plan is set then focus on nutrition.  80% of the results come from there.  But for now, just one step at a time, keep moving forward.  Don’t be afraid of the difficulties that come in your journey.  Keep showing up!

I always say this - everything happens in the beginning.  So why not start a good, planned routine and explore how much you can develop your body!  All the very best!

Also Read 

Effective goal setting fitness 

Drinking water for weight loss support

Benefits of mindful walking for holistic health

Gentle exercises for joint-friendly fitness

Functional exercise without equipment 

Herbal medicines list and uses

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