How to start exercising: Beginners Guide to working out

How to start exercising: Beginners Guide to working out

BAAAAM! If you’ve clicked on this article just by reading the title, then you surely have made the right decision. Exercising is no doubt good for health. Since a very young age we all have been taught the importance of exercising for our overall health and mental status. Many people are taking online workout classes for that inspiration.  

Exercise is gaining its popularity in today’s world, the reason being exposure to various chronic illnesses like diabetes, obesity, blood pressure and various other health issues. Due to poor lifestyle and eating habits, individuals are suffering from health issues at a young age. However, awareness on health issues and importance of exercise is helping many individuals to set a healthier lifestyle!

Starting to exercise regularly and eating healthy food are the first steps to enjoying a healthy lifestyle. Exercising can boost your productivity, reduce risk of illnesses, help manage body weight and improve sleeping habits. There is no arguing that exercising can also help cure various illnesses. All this can be achieved with an easy beginner’s fitness program. 

As famously quoted, “The Only Bad Workout Is The One That Never Happened.” 

The aim is to keep moving. There is a thin line of difference between physical activity which includes household and daily cores and a proper exercise routine inclusive of running, walking, zumba, functional training etc. Opt for exercise that you enjoy the most to form it into a habit. 

Read more: Why Are Bodyweight Exercises Harder Than Weights

Beginner’s guide to working out: 

  • Assess your fitness level:

Before starting to workout, set a fitness goal for yourself. Whether starting to workout at home or taking personal training at a nearby fitness studio both will be helpful in reaching somewhere. Initially, weigh yourself on a weighing scale to note your weight. Set a goal for yourself whether you are doing to lose weight or just to keep healthy. This will give a benchmark against your workout regime. 

Read more: Exercises to Avoid for Shoulder Impingement


Many individuals do count calories on smartwatches or fitness watches to measure performance. Don’t fret if you don’t have a fitness watch, you can still measure results manually. 

  • If you’re starting to walk, see how long it takes for you to cover 2 km of walk daily. 

  • How many squats or crunches you can do in one set. 

  • How flexible is your body when you reach out to touch your toes. 

  • Your BMI which can be calculated using an online available calculator. 

Set goals that are realistic and attainable. Start slow and progressively aim for vigorous workout. 

  • Design your fitness program:

Always plan out your workout regime before starting to exercise. To plan your effective workout, keep the following things in mind:

  • Consider your fitness goals:

Decide what your fitness goal is going to be and then work for it. Whether you aim to lose weight or you’re preparing for a marathon or you just want to be active and keep fit. The goal can be anything as far as it leads to motivation. 

  • Create a balanced routine:

According to department of health and human services, an individual must practice either of the following:

  1. 150/75 minutes of moderate cardio activity a week.
  2. A combination of moderate to vigorous workout regime. 
  3. One must workout at least 4 times a week for 30-45 minutes. 

Depending on the stamina, one can choose either moderate or vigorous physical activity for greater health benefit. One must also practice strength training exercises. 

  •  Start slow and progressively increase:

As a beginner, one must start to workout slowly and then take it high note slowly and steadily. If you have any health condition, discuss with your doctor about the workout regime that best fits for you to gain strength and increase endurance to avoid any injury or complication. 

  •  Build activity into daily routine;

If you’re super busy to find time to workout try spending 30 minutes a day for yourself. You may choose to take up stairs instead of using a lift, walk on treadmill while watching news or discussing work with your colleagues, read a book on a stationary cycle or take a break to play a sport between work hours. Making small changes in your busy schedule can be fruitful. 

  •  Plan to include different activities:

Try to inculcate different forms of exercise to avoid boredom. You may switch between walking/running to cross fit training, aerobics or high-intense fitness regime. This will help you to keep moving without giving up on exercise. 

  •  Try high-interval intense training:

You can perform high-intense functional training at the comfort of your home by watching online videos. Choose some days for high-intensity workout while keep some days for low intense workout. This will help you to achieve fitness goals and help you to recover ASAP after the workout. 

  •  Allow time for recovery:

Do not over yourself with workout. Too much of everything is not good. Allow time to recovers. Take a day off from work when you feel tired. If your muscles feel sore, give rest to your body to help it recover otherwise over workout will lead to injury. Give 1 minute of rest in between the exercises. 

  •  Put it on paper;

A written workout goal and plan will motivate you to work better. 

  • Assemble your equipment:

It is not necessary to invest in equipment every time. You may choose to start with a walk for which you only need a good pair of sports shoes. If you’re planning to do yoga all you need is a yoga mat. But if you want to do stretch training then you need to invest in weights to build endurance. You may also choose to join a fitness studio to get access to equipment before investing it in first hand. You may also want to invest in a smart or fitness watch to track calories, heart rate and oxygen level. 

  • Get started:

Now, you’re all set for action, keep the following things in mind: 

  1. Start slowly and build progressively.
  2. Take a break between exercises for more impact. 
  3. Switch between the type of workout to avoid boredom. 
  4. Don’t push yourself too hard, rest when the body needs it to recover. 
  5. Try to workout at least 4 times a week for 30-45 minutes. 

  • Measure your results:

Observe. Measure results of your progress. Set a benchmark to compare your performance. You may seem to be surprised to see improvement in your endurance or you may notice you have to build stamina to achieve your fitness goal.  

Read more: Fitness Coaching Vs Personal Training – Which is Right for You?

Sample beginner’s Workout plan:

Caution: This is just a sample workout plan which may or may not apply to you. Before starting this workout, discuss with your doctor first to learn which exercises are best fit for your body to avoid injury. Your personal training coach will guide you on the effective workout plan for you. 

Week Day Workout Plan
Monday 2min: Warm up exercises25 min: Brisk Walk/ Running5 min: Cool down exercises 
Tuesday 2 min: Warm up exercises20 Jumping Jacks20 crunches20 squats5 push ups20 high knees1 minute plank 2 min: Stretching exercises 
Wednesday  15 min: Yoga and Pranayam 20 Jumping jacks20 high knees20 squats 
Thursday  15 Squats15 push-ups15 lunges20 min: Walk/run5 min: Stretching exercises 

Last Words:

If you feel you’re losing your focus, ask a companion to join you on online workout classes or set new fitness goals for yourself. You may also join a gym or take fitness sessions to meet your goal. You may take up an exercise plan that will last eternally.  

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