{"id":83977,"date":"2025-12-19T15:28:51","date_gmt":"2025-12-19T15:28:51","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=83977"},"modified":"2025-12-19T15:28:51","modified_gmt":"2025-12-19T15:28:51","slug":"how-to-create-a-workout-plan-for-beginners","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/how-to-create-a-workout-plan-for-beginners\/","title":{"rendered":"How to Create a Workout Plan for Beginners: Tips for a Customized Program"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-workout-plan-for-beginners\/#How_to_Create_a_Workout_Plan_for_Beginners_Male_or_Female\" >How to Create a Workout Plan for Beginners: Male or Female<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-workout-plan-for-beginners\/#How_Much_Time_Do_You_Realistically_Have\" >How Much Time Do You Realistically Have?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-workout-plan-for-beginners\/#What_Makes_a_Good_Workout_Plan\" >What Makes a Good Workout Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-workout-plan-for-beginners\/#How_Should_a_Beginner_Start_Working_Out\" >How Should a Beginner Start Working Out?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-workout-plan-for-beginners\/#What_Is_a_Good_Workout_Split_for_Beginners\" >What Is a Good Workout Split for Beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-workout-plan-for-beginners\/#What_Is_the_Best_Time_of_Day_to_Work_Out\" >What Is the Best Time of Day to Work Out?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-workout-plan-for-beginners\/#What_Exercise_Is_Best_for_Beginners\" >What Exercise Is Best for Beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-workout-plan-for-beginners\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-workout-plan-for-beginners\/#Does_30_minutes_really_work_for_beginners\" >Does 30 minutes really work for beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-workout-plan-for-beginners\/#What_is_the_most_successful_workout_split\" >What is the most successful workout split?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-workout-plan-for-beginners\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you\u2019ve ever wondered how to create a workout plan for beginners that doesn\u2019t feel overwhelming or unrealistic, you\u2019re not alone.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Workout_Plan_For_Beginners\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Creating an effective and successful workout routine goes far beyond picking a few exercises and hoping for the best &#8211; it\u2019s about building a roadmap that fits your fitness goals, current fitness level, and overall lifestyle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good physical fitness program starts with understanding your body, your schedule, and your motivations. It should be customizable, doable, and above all, sustainable. In this article, we\u2019ll break down exactly how to craft a <a href=\"https:\/\/betterme.world\/articles\/custom-workout-plan\/\">custom workout plan<\/a> for your needs and goals.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Create_a_Workout_Plan_for_Beginners_Male_or_Female\"><\/span><b>How to Create a Workout Plan for Beginners: Male or Female<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to how to create a workout plan for beginners, here are some key things to consider, whether you\u2019re male or female. These factors will help you customize a plan that\u2019s not only safe, effective, and sustainable in the long term.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Your Primary Fitness Goal<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This can also be described as your \u2018why\u2019. Why are you working out, and what goal do you wish to achieve with this program? Is it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weight loss?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle gain?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Toning?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased muscle mass and strength?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved general health and mobility?<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Knowing your exact goal is an important part of how to create a workout plan for beginners at home or the gym, as it determines which exercises you should do, their intensity, frequency, etc.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Workout_Plan_For_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69482\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-4-1024x640.png\" alt=\"how to create a workout plan for beginners\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-4.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-4-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-4.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-4-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Your Current Fitness Level<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The best workout routines are those that match the user&#8217;s fitness level. You need to be honest about where you\u2019re starting. Are you:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wholly new to exercise?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Somewhat who is experienced but lacks consistency?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Returning after a long break?<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Different fitness levels require different types of workouts as well as different intensities. Failing to be honest about this could increase your risk of injury and burnout and may lead to not achieving your long-term goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, someone who is completely new to exercising will need shorter sessions made up of simpler movements to help them get into exercising and help them learn the basics. This same plan won\u2019t work for someone with experience, but who lacks consistency, as their program will have more intermediate moves. Both will still need to focus on building consistency and perfecting exercise form, but someone with more experience is likely to be up for more challenging movements.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Workout_Plan_For_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70452\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-1024x640.png\" alt=\"how to create a workout plan for beginners\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>What Are Your Exercise Preferences?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">A successful workout plan for beginners (or any other type of exerciser) doesn\u2019t follow virality &#8211; it\u2019s the one that excites you the most. This is supported by a study published in <\/span><i><span style=\"font-weight: 400;\">Frontiers in Psychology,<\/span><\/i><span style=\"font-weight: 400;\"> where researchers found that enjoyment was rated the highest in reasons why novice exercisers stuck to a fitness regime (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8194699\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you\u2019re more likely to stick to a plan you love, weigh your options to find the one that excites you the most. Common examples include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Home workouts vs going to the gym<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cardio on cardio machines vs outdoors<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calisthenics\/bodyweight training vs free weights and machines<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Workout_Plan_For_Beginners\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Time_Do_You_Realistically_Have\"><\/span><b>How Much Time Do You Realistically Have?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Or simply, how many days a week and minutes a day can you realistically commit to exercising? Some with freer schedules can exercise for 1 hour a day, 5 days a week, while others can only spare 20 to 45 minutes a day, 2-3 times a week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In order for you to stick to your beginner fitness routine, the program should work with your schedule, not against it. So check your calendar and slot in the workouts where they\u2019re possible and doable.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Find a Balance<\/b><\/p>\n<p><span style=\"font-weight: 400;\">According to research experts, a good workout fitness program should include a variety of types of cardio, strength training, and flexibility work, all designed to meet individual goals (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/387603572_BUILDING_A_SUSTAINABLE_FITNESS_ROUTINE_BALANCING_EXERCISE_REST_AND_NUTRITION\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Remember that:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/strength-training-program-for-women\/\">Strength training<\/a> helps increase your metabolic rate and build muscle mass and strength.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cardio workouts are fantastic for cardiovascular health and improving endurance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flexibility exercises help improve joint range of motion, reduce injury risk, increase blood flow, and relieve muscle tension.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Therefore, for a well-rounded <a href=\"https:\/\/betterme.world\/articles\/workout-schedule-for-beginners-female\/\">workout schedule for beginners female<\/a> or male, all the above types of exercises should be included in the program. Make sure to also include proper rest and nutrition to help supplement your exercise efforts (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/387603572_BUILDING_A_SUSTAINABLE_FITNESS_ROUTINE_BALANCING_EXERCISE_REST_AND_NUTRITION\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Workout_Plan_For_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70451\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-3-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-3-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Plan for Progression<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Something many beginners may be unaware of is that your body will eventually get used to your routine over time. Exercises that feel brutal in the beginning will start to feel easier, and you may find yourself breezing through the session.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While this is great news, it means that you\u2019re getting stronger and your endurance is better, but sticking to this original plan can lead to a plateau. A plateau in fitness is described as hitting a brick wall. It\u2019s when your progress, be it in muscle growth, strength, endurance, or even weight loss, stalls despite consistent training efforts (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8834821\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gradual progression, which is also known as progressive overload, can help prevent or even overcome an exercise plateau. Research has also shown that such a plan can promote gains in strength and muscle hypertrophy in untrained men and women. Therefore, when you\u2019re creating your plan, you should allow for small progressions in your reps, sets, weight, and exercise duration and intensity (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9528903\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.researchgate.net\/figure\/Plateau-Effect-modeled-by-Fitness-Fatigue-An-ongoing-increase-of-training-load-is-needed_fig3_280941647\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38286426\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/store.betterme.world\/products\/essential-kit?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Workout_Plan_For_Beginners\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/EssentialKit1-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p style=\"text-align: center;\"><b>Schedule and Prioritize Rest<\/b><\/p>\n<p><span style=\"font-weight: 400;\">To see any or even sustainable progress in your fitness, you must allow your body enough time to rest. Prioritize at least 48 continuous hours (2 days) of rest per week to allow your body and muscles to repair and recover from the strain of exercise.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/beginner-workout-plan-gym\/\">Beginner Gym Workout Plan: Tips for a Balanced Routine That Meets Your Goals<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Makes_a_Good_Workout_Plan\"><\/span><b>What Makes a Good Workout Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">All the factors mentioned in the above section help make a good workout plan. As a beginner, you should make a routine after considering all the above factors, from your main goals to your lifestyle and rest days &#8211; only then can you have the perfect plan to help you gradually and sustainably reach your desired fitness and body goals.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Workout_Plan_For_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77181\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/olesia-low-lunge-yellow-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/olesia-low-lunge-yellow-1024x576.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/olesia-low-lunge-yellow-300x169.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/olesia-low-lunge-yellow-768x432.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/olesia-low-lunge-yellow-1720x968.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/olesia-low-lunge-yellow.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Should_a_Beginner_Start_Working_Out\"><\/span><b>How Should a Beginner Start Working Out?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Once you\u2019ve understood your goals and figured out what to include in the plan, the next step is actually starting and sticking to the routine. Here\u2019s what a beginner needs to do:<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Start With Shorter Sessions<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">According to the <\/span><i><span style=\"font-weight: 400;\">CDC, <\/span><\/i><span style=\"font-weight: 400;\">adults require at least 150 minutes of both moderate- and vigorous-intensity activity a week. This equates to 30 minutes of exercise, 5 days a week. While this is a good starting point, not everyone can do it, particularly if they\u2019ve been leading a sedentary lifestyle for several years.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If this is your case, start with shorter weekly routines. Exercise 2-3 times a week for 20-30 minutes per session. This will help you gradually build a routine and consistency without feeling overwhelmed. Once you are used to this, you can then add the number of days or minutes per session.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Stick to Beginner-Friendly Moves<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The goal as a beginner should be to lay a strong foundation. Choose beginner-friendly movements that work your entire body, or rather, the major muscle groups in one session. These may include options such as:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bodyweight squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Modified push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlifts with light weights<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Elbow planks<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Keep everything simple to help you learn proper form and don\u2019t overdo the exercises. This will help you avoid injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To learn proper form, look for the <a href=\"https:\/\/betterme.world\/articles\/best-fitness-app\/\">best fitness app<\/a> (we suggest BetterMe), use online tutorials, exercise in front of a mirror, or find help from a certified trainer.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Workout_Plan_For_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82773\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Olesia-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Olesia-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Olesia-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Olesia-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Olesia-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/Olesia-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\"><b>Warm-Up Before and Cool-Down After<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A 5-10-minute warm-up before and cool-down after a workout session can help keep you free from injury and reduce the risk of soreness. Always perform dynamic movements or stretches before the workout as a warm-up and end with static stretches after the main workout session.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Increase Your Protein Intake<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Whether you\u2019re exercising for weight loss, maintenance, or muscle growth, protein is an essential part of any workout routine. This macronutrient is the building block of muscle, and it helps build and repair muscles that are damaged when exercising.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure that you increase your daily protein intake from the daily recommended 0.8g per kg of body weight per day to at least 1.2 g of protein per kg of body weight per day (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26797090\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/jcsm.12922\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Aside from your protein intake, you should, overall, eat healthier and within the recommended calorie intake limits for your fitness goals, and stay hydrated.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Workout_Plan_For_Beginners\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Good_Workout_Split_for_Beginners\"><\/span><b>What Is a Good Workout Split for Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A <a href=\"https:\/\/betterme.world\/articles\/full-body-split\/\">full-body workout split<\/a> &#8211; where you exercise all the major muscle groups in one session &#8211; is the best workout split for beginners. This split should be done 2-3 times a week. This allows for adequate muscle recovery between exercise sessions and helps the beginner lay a strong foundation without risking overwhelm or injury.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Time_of_Day_to_Work_Out\"><\/span><b>What Is the Best Time of Day to Work Out?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There is no scientifically proven best time to work out. The \u2018best time\u2019 will depend on an individual&#8217;s preferences and lifestyle. However, staying consistent with exercise will lead to results, and if you\u2019re not sure what time of day you like exercising, try morning, evening, midday, or night workouts. This is the only way to determine what \u2018best time of day\u2019 works for you.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-at-home\/\">Beginner Calisthenics Workout Plan At Home With Exercises, Tips, And FAQ<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exercise_Is_Best_for_Beginners\"><\/span><b>What Exercise Is Best for Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There is no single best exercise that works best for novice exercisers. They should focus on being consistent with movement and perfecting their exercise form. Rather than just one thing, the best workout routines for beginners at home or at the gym combine a mix of full-body cardiovascular, strength training, and flexibility workouts. As previously mentioned, this combination makes a well-rounded and balanced program.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Workout_Plan_For_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81786\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/52-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/52-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/52-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/52-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/52-1720x1075.png 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Does_30_minutes_really_work_for_beginners\"><\/span><strong>Does 30 minutes really work for beginners?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it does. The CDC recommends 150 minutes of moderate-intensity exercise a week as the minimum requirement for physical activity (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Therefore, a 30-minute session, 5 days a week is enough for a beginner. You can eventually work on increasing this time limit once your body has adjusted to regular exercise.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_most_successful_workout_split\"><\/span><strong>What is the most successful workout split?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There is no scientifically proven \u2018most successful\u2019 workout split. The split that will likely be the most successful for you will be aligned with both your individual goals and your schedule. Staying consistent with exercise is the most important factor.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some people may find that full-body splits work best for them, while others may find that an upper\/lower or push-pull-legs (PPL) split works best. Ultimately, there\u2019s no single workout split that will automatically be the best for every individual.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Workout_Plan_For_Beginners\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to creating a workout plan for beginners, the best plan is one that fits an individual&#8217;s goals and preferences. Always keep in mind that what works for others may not necessarily work for you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Carefully weigh your options at every instance to see what you prefer and choose that over what others might say. And if you\u2019re unsure of anything, feel free to experiment with available options to best determine what you ultimately like. That is the only way to stay true, committed, and consistent with your goals.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019ve ever wondered how to create a workout plan for beginners that doesn\u2019t feel overwhelming or unrealistic, you\u2019re not alone. Creating an effective and successful workout routine goes far beyond picking a few exercises and hoping for the best &#8211; it\u2019s about building a roadmap that fits your fitness goals, current fitness level, and [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":83987,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[59],"tags":[],"coauthors":[45],"class_list":["post-83977","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Create a Workout Plan for Beginners: Tips for a Customized Program - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you wondering \u2605 HOW TO CREATE A WORKOUT PLAN FOR BEGINNERS \u27a4? Here are some tips to help you create a beginner-friendly plan that is customized for your needs.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Create a Workout Plan for Beginners: Tips for a Customized Program\" \/>\n<meta property=\"og:description\" content=\"Are you wondering \u2605 HOW TO CREATE A WORKOUT PLAN FOR BEGINNERS \u27a4? Here are some tips to help you create a beginner-friendly plan that is customized for your needs.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-workout-plan-for-beginners\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-802-how-to-create-a-workout-plan-for-beginners.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-workout-plan-for-beginners\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-workout-plan-for-beginners\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"How to Create a Workout Plan for Beginners: Tips for a Customized Program\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-workout-plan-for-beginners\/\"},\"wordCount\":1926,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-create-a-workout-plan-for-beginners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-802-how-to-create-a-workout-plan-for-beginners.png\",\"articleSection\":[\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you\u2019ve ever wondered how to create a workout plan for beginners that doesn\u2019t feel overwhelming or unrealistic, you\u2019re not alone.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Creating an effective and successful workout routine goes far beyond picking a few exercises and hoping for the best - it\u2019s about building a roadmap that fits your fitness goals, current fitness level, and overall lifestyle.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A good physical fitness program starts with understanding your body, your schedule, and your motivations. It should be customizable, doable, and above all, sustainable. In this article, we\u2019ll break down exactly how to craft a <a href=\\\"https:\/\/betterme.world\/articles\/custom-workout-plan\/\\\">custom workout plan<\/a> for your needs and goals.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How to Create a Workout Plan for Beginners: Male or Female<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">When it comes to how to create a workout plan for beginners, here are some key things to consider, whether you\u2019re male or female. These factors will help you customize a plan that\u2019s not only safe, effective, and sustainable in the long term.<\/span>\\r\\n<p style=\\\"text-align: center;\\\"><b>Your Primary Fitness Goal<\/b><\/p>\\r\\n<span style=\\\"font-weight: 400;\\\">This can also be described as your \u2018why\u2019. Why are you working out, and what goal do you wish to achieve with this program? 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Here are some tips to help you create a beginner-friendly plan that is customized for your needs.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"How to Create a Workout Plan for Beginners: Tips for a Customized Program","og_description":"Are you wondering \u2605 HOW TO CREATE A WORKOUT PLAN FOR BEGINNERS \u27a4? Here are some tips to help you create a beginner-friendly plan that is customized for your needs.","og_url":"https:\/\/stage.betterme.world\/articles\/how-to-create-a-workout-plan-for-beginners\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","og_image":[{"width":1920,"height":1200,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-802-how-to-create-a-workout-plan-for-beginners.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/how-to-create-a-workout-plan-for-beginners\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-create-a-workout-plan-for-beginners\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"How to Create a Workout Plan for Beginners: Tips for a Customized Program","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-create-a-workout-plan-for-beginners\/"},"wordCount":1926,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-create-a-workout-plan-for-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-802-how-to-create-a-workout-plan-for-beginners.png","articleSection":["Workout Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">If you\u2019ve ever wondered how to create a workout plan for beginners that doesn\u2019t feel overwhelming or unrealistic, you\u2019re not alone.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Creating an effective and successful workout routine goes far beyond picking a few exercises and hoping for the best - it\u2019s about building a roadmap that fits your fitness goals, current fitness level, and overall lifestyle.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">A good physical fitness program starts with understanding your body, your schedule, and your motivations. It should be customizable, doable, and above all, sustainable. In this article, we\u2019ll break down exactly how to craft a <a href=\"https:\/\/betterme.world\/articles\/custom-workout-plan\/\">custom workout plan<\/a> for your needs and goals.<\/span>\r\n<h2 style=\"text-align: center;\"><b>How to Create a Workout Plan for Beginners: Male or Female<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">When it comes to how to create a workout plan for beginners, here are some key things to consider, whether you\u2019re male or female. These factors will help you customize a plan that\u2019s not only safe, effective, and sustainable in the long term.<\/span>\r\n<p style=\"text-align: center;\"><b>Your Primary Fitness Goal<\/b><\/p>\r\n<span style=\"font-weight: 400;\">This can also be described as your \u2018why\u2019. Why are you working out, and what goal do you wish to achieve with this program? Is it:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weight loss?<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle gain?<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Toning?<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased muscle mass and strength?<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span st ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/how-to-create-a-workout-plan-for-beginners\/","url":"https:\/\/stage.betterme.world\/articles\/how-to-create-a-workout-plan-for-beginners\/","name":"How to Create a Workout Plan for Beginners: Tips for a Customized Program - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-create-a-workout-plan-for-beginners\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-create-a-workout-plan-for-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-802-how-to-create-a-workout-plan-for-beginners.png","description":"Are you wondering \u2605 HOW TO CREATE A WORKOUT PLAN FOR BEGINNERS \u27a4? 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