Fitness in Focus: A Beginner's Guide

byAdamWalker5

75 followers

4 weeks ago

Hello, everyone! Many of you already know that I write a weekly blog on music, so I figured that I would expand my horizons and give you a little bit more insight on my experiences in the fitness industry. This week, I'm going to be elaborating on designing an exercise program for beginners. Starting a program can be a significant challenge for a lot of people. After I quit smoking and joined a gym, I found myself in that exact same position. There are so many different ways to get fit, that when you first start out, it can be pretty overwhelming. It's safe to say that the first question that crosses everybody's mind is: "Where do I begin?" In this post, I will do my best to answer that very question. I hope it helps to point everybody in the right direction.

🏃‍♀️ Ultimate Beginner’s Guide to Creating an Exercise Program

Whether your goal is improving health, losing weight, gaining strength, boosting energy, or preparing for an event, this guide will help you build an effective, sustainable, and safe exercise program from scratch.

1. Clarify Your Why & Set SMART Goals

Why This Matters

Having a clear purpose boosts motivation and ensures your training aligns with what you truly want.

SMART Goal Framework

Set goals that are:

• Specific – What exactly do you want to achieve?
• Measurable – How will you track progress?
• Achievable – Is it reasonable?
• Relevant – Does it align with your life?
• Time-bound – When do you want to achieve it?

Examples:

• “Walk 30 minutes, 5 days/week for 8 weeks.”
• “Lose 10 pounds in 3 months.”
• “Build strength to do 10 push-ups in 8 weeks.”

2. Understand the Basic Types of Exercise

A balanced program includes four main components:

1. Cardiovascular (Aerobic) Training

Improves heart and lung health.

Examples: Walking, jogging, cycling, swimming, dancing.

Beginner prescription:

• 3–5 sessions per week
• Start at 10–30 minutes
• Moderate intensity (you can talk but not sing)

2. Strength (Resistance) Training

Builds muscle and bone strength, improves metabolism.

Examples: Bodyweight squats, push-ups, dumbbell rows.

Beginner prescription:

• 2–3 days per week
• Full-body focus
• 1–2 sets per exercise, 8–12 reps

3. Flexibility & Mobility

Improves range of motion and reduces injury risk.

Examples: Stretching, yoga, dynamic warm-ups.

Recommendation:

• 5–10 minutes after workouts
• Daily if possible

4. Balance & Stability

Important for injury prevention and daily movement.

Examples: Single-leg stands, heel-to-toe walks.

Prescription:

• 2–3 days per week

3. Build Your Weekly Exercise Plan

Here’s a simple schedule you can follow as a beginner:

Day Workout

Monday: Cardio + Flexibility

Tuesday: Strength Training

Wednesday: Rest or Light Activity (walk)

Thursday: Cardio + Mobility

Friday: Strength Training

Saturday: Fun Activity (hiking, dance)

Sunday: Rest or Gentle Stretching

Tip: Always include 5–10 minutes of warm-up before exercise.

4. Exercise Intensity: How Hard Should You Go?

RPE (Rate of Perceived Exertion)

Scale 1–10 based on how hard you feel you’re working:

• 1–3 Easy (warm-up / cool-down)
• 4–6 Moderate (conversational pace)
• 7–8 Hard but sustainable
• 9–10 Maximum effort (not usually recommended for beginners)

5. Beginner Workout Examples

Strength Routine (Full-Body — 2–3 Days)

Exercise: Bodyweight Squats Wall Push-Ups Dumbbell Rows (light) Glute Bridges Planks

Sets: 2 2 2 2 2

Reps: 10-12 8-12 10 per arm 12-15 20-30 seconds

Progression: Add a small increase in reps or weight every week.

Cardio Session (Examples)

• Walking: 30 min at brisk pace
• Cycling: 20–30 min moderate
• Intervals: 1 min fast / 2 min slow — repeat 5–8 times

6. Warm-Up & Cool-Down Essentials

Warm-Up (5–10 min)

• March in place
• Arm circles
• Leg swings
• Light jogging

Purpose: Activates muscles and increases blood flow.

Cool-Down (5–10 min)

• Slow walking
• Stretching major muscle groups
• Deep breathing

Purpose: Helps heart rate and breathing return to baseline.

7. Injury Prevention & Safety Tips

Safety Fundamentals

• Start slow — your body needs time to adapt.
• Learn proper form over lifting heavy weights.
• Stop if you feel sharp pain.
• Stay hydrated.
• Wear appropriate footwear.

8. Track Progress Meaningfully

Ways to Track:

• Workout log (exercises, sets, reps, notes)
• Weekly weigh-ins (if relevant)
• Fitness tests (push-ups, walking pace)
• Photos or measurements (chest, waist, hips)

Celebrate small wins! Progress isn’t always visible on the scale.

9. Nutrition Basics for Support

Good nutrition supports your exercise:

• Protein: Helps build muscle — lean meats, beans, eggs.
• Carbs: Fuel for workouts — rice, whole grains, fruits.
• Fat: Essential energy — nuts, seeds, oils.
• Water: Stay hydrated before, during, after workouts.

10. Staying Motivated Long-Term

Strategies:

• Workout with a friend
• Join a class or group
• Use fitness apps or a trainer
• Set mini-goals
• Plan your workouts weekly

Summary: Beginner Exercise Program at a Glance

Component Frequency Duration

Cardio 3–5 days/week 20–40 min

Strength 2–3 days/week 30–45 min

Flexibility Daily 5–15 min

Balance 2–3 days/week 5–10 min

Final Tips

Be consistent — results take time
Focus on form before intensity
Rest is part of progress
Adjust your plan as you improve

This plan is simply a template, a suggestion, if you will. If you're still feeling daunted, or not sure where to begin, you can seek the advice of a certified personal trainer. Good luck to all!