Starting a new exercise routine is exciting and incredibly beneficial to your overall health and wellbeing. There are a myriad of physical, mental and emotional benefits that come with a training regimen, and even just doing the bare minimum can help you attain them. But when it comes to creating your own fitness routine, one that both excites and motivates you, things can get a little overwhelming, especially if you’re a beginner.
Below you’ll find all the steps you need to take to create the perfect plan, stick to it, to progress and challenge yourself and finally get the results you’ve always been after.
3 Essential Steps to Creating a Consistent Beginner Fitness Plan
You likely already know that consistency is the name of the game when it comes to getting results, so it should come as no surprise that an exercise program that you can stick to for the long haul is incredibly important; not to mention that going in with no plan at all is a recipe for failure.
So, if you’re ready to get started with a fitness routine that works for you and gets you amazing results, this is the guideline for you! As a former college athlete (and current COVID couch surfer) I know the importance of a consistent fitness plan (and just how hard it can be to get our butt in gear).
1. Set Realistic, Reasonable Goals
It all starts with goal setting. The very first step in creating your beginner fitness routine is defining the results you’re after, and then creating smaller step-by-step goals that will get you there. Losing weight, getting healthy, or getting stronger are good goals in theory, but they’re big picture goals and you’ve got to think smaller.
The goal has you be something you can reasonably attain and it has got to be super specific. Check out these examples:
- Goal: Go for a 3+ mile walk 2x per week
- Goal: Get to the gym at least 3x this week
- Goal: Participate in 10 studio classes this month, etc.
All of these goals move you closer towards the big picture goal of losing weight, getting stronger, getting healthy, etc, and they form a clear path to get you there. They are hyper-specific – how many times, how many days, etc; so that you can track them (we’ll get into that later).
Some questions to ask yourself when setting goals: Is this something I can be consistent with? Does it align with and make sense for my big picture goals? Will it get me the results I’m after or bring me closer to those results? Do I enjoy it?
2. Make a Plan and Schedule it in
Once you’ve got your goals and your roadmap to attain them, it’s time to make a plan. This is where you begin to create consistency in your program. It’s okay to learn during this process, a beginner fitness plan is just that-the beginning!
Ask yourself, and answer honestly, how many days per week can you realistically devote to exercise? If you can only truly get in 3 days of workouts, don’t set yourself up for failure by scheduling 6 workouts each week. Set up your schedule in a way that works and makes sense for you.
For most beginners, a good place to start is to shoot for 4-5 days of exercise per week and two rest days.
Now you’ve got to make your workout a non-negotiable. That means grab a pen and write it in your calendar or planner, schedule it into your phone – wherever it means something to you. Think of it like an appointment you can’t cancel.
Are you a morning, rise before the sun kind of person? Or would you prefer to get it done after work (but before you go home)? Keep your preferences in mind when scheduling your workouts because if they are at a good time for you, you are most likely to do them.
No matter how much time you can or cannot devote to your training routine, remember that any amount of movement is better than none!
3. Choose or Build Your Workouts
Once your workout and off days are scheduled into your calendar, you can begin building your workout routines. At this point you have the choice to start browsing plans on the internet – Youtube, Instagram, or of course, a quick Google search can all yield promising results- or try building your own personal program.
At the end of this post, you’ll find a link to a BodyBuilding.com “plug and play” workout plan for beginners. Whether you use a pre-made template or create one of your own, the practice of building reasonable and goal-oriented workout sessions is important.
A well-rounded workout plan will include warm-ups, strength training routines, cardio workouts, and active recovery days (more on that below). It will also specify rep ranges, sets to complete, and rest times between exercises.
The beginning of your journey should focus on mastering the basics, starting with bodyweight exercises and movement patterns, while learning to execute immaculate form before moving on to more challenging exercises or extra weight.
The point is to make sure you’ve got a specific workout that you’re going to complete each and every time you step into the gym. Ahead of time, you should know how many sets and reps you’d like to shoot for and at what weight.
Having a plan will not only save you time, but it can also boost your results, which will in turn help you stay motivated. A set plan can also help to track progress and reduce the likelihood of overdoing it.
Elements of a Good Beginner Fitness Routine
Having a routine is the first step. Making it an effective beginner fitness routine is the next part of creating a successful fitness plan. Some of the essential elements to elevating your workout routine game are including rest days to give your muscles (and brain!) a chance to recover; tracking your progress to see how far you’ve come against your goals; and finding new ways to challenge yourself to keep things interesting!
Include Rest Days and Active Recovery
A well-balanced workout program should not only include a proper warmup, resistance training, and appropriate cardio – it should also take into account your rest and recovery during, after and in between training sessions. In fact, rest and recovery are both huge pieces of the puzzle, and without them you will find it difficult to move closer towards your goals, whatever they may be.
You can think about recovery in a few different ways: post-training recovery, that which is essential to help your muscles recover from your workouts like foam rolling for mobility exercises; and restorative activities, which are things you might incorporate on your off-days from training.
Examples of restorative activities include taking your dog for a long walk or a walk during your lunch break; it could look like playing with your kids at the park, yoga, leisurely hiking or biking, or any low-intensity physical activity. Restorative activities can look like exercise or they may be more recreational activities such as gardening or bowling.
Take a look at your weekly training schedule and be sure to reserve some time for restorative activity. Remember, this is very low-intensity activity and should help you recover from more intense workouts. A restorative activity can also be a good substitute for a high-intensity session when you’re under a lot of stress, haven’t been getting enough sleep, or are still really sore from a previous workout.
Rest days are days in which you truly allow your body to rest and recover. It is during rest that your muscles are able to rebuild themselves so it is essential not to skip this step.
Record Your Progress
Because you are living your fitness routine, it can be hard to see the micro-progressions you’re making toward your goals. Taking the time to record your training measures your overall progress, serves to keep you motivated, and can help you make better, more informed decisions in your fitness plan.
Remember, there are many different indicators of progress.
Track your workouts to see if you’re getting stronger/faster, record your measurements and weight, and take progress photos along your journey- starting with your before photos. For best results, wear the same clothing from week to week (or however often you decide to take them) and always be in the same location with the same pose – from the front, back, and side. These photos will help you see the subtle changes in your body that you might not recognize when you look in the mirror at yourself every day.
Beyond the physical, there are some other amazing benefits of exercise that, when you become aware of them, will definitely help you keep up the routine. Think: more energy or a better mood throughout the day, sleeping better/longer, seeing clothes fit better, stress levels decrease, performance in the gym getting better, etc. Take note of these things so you can see how they change over time, just as your physical photos do.
Challenge Yourself
To continue making progress, you will probably need to challenge yourself over time. This means your workouts will likely need to get harder in order to keep seeing results.
As you get stronger and fitter you can change up things like the volume (how often or how many times a week you train), the load (weight), the speed of your workouts or rest time, among other training variables. That being said, slow and steady wins the race, and adding too much too soon is a recipe for burnout or injury.
On the whole, you should think about switching up your routines or adding additional challenges every 4-6 weeks or so.
Common Obstacles to Successful Beginner Fitness Routines
Whether we are beginning a new workout routine or working out in the first place, obstacles can pop up. Knowing that they exist and that there are ways to avoid them could help you with your plan to start a beginner fitness plan that works for you.
Obstacle #1: Getting Caught Up Searching for the Best
A common obstacle when it comes to setting up your own fitness program is getting stuck in a never-ending search for the best. No matter if it’s, “the best workout program,” “the best diet,” “the best fat-burning foods,” “the best (insert any muscle here) exercise,” etc.
I hate to break it to ya, but there isn’t a “best” for everyone. There can, however, be a best for you. Trust me.
Everyone is different and what works best for someone else might not be the best thing for you. And perhaps more importantly: even “the best” program, if not followed consistently, will not provide the results as even a reasonably good program that you stick to consistently.
Don’t waste time trying to find the best and instead create the program you enjoy the most- one that is easy for you to be consistent with. Consider adding non-physical components to it like meditation before you begin or a cool-down nature walks at the end.
Obstacle #2: Trying Too Much Too Soon
Another common trap that beginners fall into is trying to jump into a program too aggressively, whether it is too many days, too many exercises, too much weight, etc. They find themselves burned out, tired, sore, or worse, injured. Others get discouraged when immediate results don’t present themselves.
You can avoid this trap by focusing on the healthy habits you want to create and only adding additional challenges to your workouts when you are truly ready.
Obstacle #3: Not Prioritizing Sleep and Stress Management
Sleep is as important to your fitness gains as is consuming enough nutrients. When you’ve had a good night’s sleep you are able to perform better in the gym and at a higher intensity. A lack of sleep affects your energy levels, your mental state, and even your coordination and speed. Chronic lack of sleep increases stress hormones released by the body. Higher stress levels can in turn affect the quality and duration of your sleep creating a cycle that is tough to break and further affects your exercise performance.
On the subject of stress, it is equally important to manage stress when working towards fitness goals. Stress affects you in the gym (exercise in itself is a stressor, after all) as well outside the gym. Be flexible with your expectations of yourself and find healthy ways to relieve excess stress.
Obstacle #4: Program Hopping
Finally, the curse of the beginner exerciser is always wanting to try something new.
Once you’ve taken the time to craft a truly personal fitness program, you have to stick to it. It can be so easy to go on Instagram and see fitness influencers doing a new and different workout every day, but don’t fall into their trap! Stick with your program, stay consistent, and follow it through to the end. Then you can think about switching up some training variables if necessary.
Resources to Get Started on Your Beginner Fitness Plan
Creating a beginner fitness plan can be intimidating. I’ve mentioned several things to keep in mind based on my experience, but there are tons of helpful resources out there. Consider the following:
- This article from WebMD is a great resource that takes the time to define some common elements that true beginners might not be familiar with, like different types of workouts (cardio vs strength), terms like reps and sets, and even some common exercise equipment.
- Here is a great article from The Mayo Clinic that covers some interesting details of basic fitness program creation.
- And finally, a super simple and effective Fill In the Blanks Workout Routine for Beginners from BodyBuilding.com
Conclusion: Beginner Fitness Plans Require Consistency
Starting a new exercise routine is exciting and incredibly beneficial to your overall health and wellbeing. But when it comes to creating your own fitness routine, one that both excites and motivates you, things can get a little overwhelming, especially if you’re a beginner.
Remember to set realistic goals, make a plan, and build a workout designed for you. Not all plans or exercises work for all people, so take the time to try things out consistently. Consider having an accountability buddy or tracking your progress in an app as a way to stay on track. Consistency, over intensity, will bring lasting change by creating a new lifestyle.
As a former college athlete turned coach potato, I know the benefits of a consistent routine and how hard it can be to commit to a workout routine. But having a workout routine can improve your physical health and lead to better mental health. Your beginner fitness plan doesn’t have to include a million things. You don’t have to sign up for an Ironman tomorrow. But maybe you could sign up for some at-home workout sessions? xoxo Mo
