{"id":84162,"date":"2025-12-31T14:35:44","date_gmt":"2025-12-31T14:35:44","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=84162"},"modified":"2025-12-31T14:35:44","modified_gmt":"2025-12-31T14:35:44","slug":"beginner-friendly-workout-plan","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/beginner-friendly-workout-plan\/","title":{"rendered":"Beginner Workout Plan: Key Elements For an Effective Routine and More"},"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\/beginner-friendly-workout-plan\/#What_Is_a_Supportive_Beginner-Friendly_Workout_Plan\" >What Is a Supportive Beginner-Friendly Workout Plan?<\/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\/beginner-friendly-workout-plan\/#How_Do_I_Start_Exercising_After_Years_of_Inactivity\" >How Do I Start Exercising After Years of Inactivity?<\/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\/beginner-friendly-workout-plan\/#How_to_Build_An_Effective_Workout_Plan_as_a_Beginner\" >How to Build An Effective Workout Plan as a Beginner<\/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\/beginner-friendly-workout-plan\/#What_Is_a_Beginner-Friendly_Workout_to_Start_with\" >What Is a Beginner-Friendly Workout to Start with?<\/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\/beginner-friendly-workout-plan\/#What_Is_a_Balanced_Workout_Schedule_for_a_Beginner\" >What Is a Balanced Workout Schedule for a Beginner?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/beginner-friendly-workout-plan\/#Strength_training_exercises\" >Strength training exercises\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/beginner-friendly-workout-plan\/#Cardio_exercise_options\" >Cardio exercise options<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/beginner-friendly-workout-plan\/#Mobility_and_flexibility_exercises\" >Mobility and flexibility exercises\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/beginner-friendly-workout-plan\/#How_Often_Should_a_Beginner_Work_Out_per_Week\" >How Often Should a Beginner Work Out per Week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/beginner-friendly-workout-plan\/#Is_It_Better_to_Start_with_Cardio_or_Weights\" >Is It Better to Start with Cardio or Weights?<\/a><\/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\/beginner-friendly-workout-plan\/#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-12\" href=\"https:\/\/stage.betterme.world\/articles\/beginner-friendly-workout-plan\/#Should_I_run_or_lift_first\" >Should I run or lift first?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/beginner-friendly-workout-plan\/#Is_20_minutes_of_cardio_after_weights_enough\" >Is 20 minutes of cardio after weights enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/beginner-friendly-workout-plan\/#Is_it_better_to_work_out_in_the_morning_or_at_night\" >Is it better to work out in the morning or at night?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/beginner-friendly-workout-plan\/#Is_it_OK_to_work_out_on_an_empty_stomach\" >Is it OK to work out on an empty stomach?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/beginner-friendly-workout-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Was fitness a 2025 goal you unfortunately didn\u2019t achieve? If so, you\u2019re not alone. It\u2019s normal for some yearly goals to fall through the cracks. However, as the new year begins, don\u2019t find yourself in this position at the end of 2026.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Friendly_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Curating a good beginner workout plan now can help you hit the ground running come the new year, which can set you up for success and incredible progress\/results. Read on to learn how to design the best beginner program for you &#8211; schedules, exercises to add to your routine, and more.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Supportive_Beginner-Friendly_Workout_Plan\"><\/span><b>What Is a Supportive Beginner-Friendly Workout Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A supportive beginner-friendly workout plan at home or the gym is one that helps the exerciser feel:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Capable<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Motivated\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Safe as they work out.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fitness can be scary for novices, and more often than not, failure and fear make them quit before they can start to reap the benefits of their routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To prevent this, a good beginner-friendly workout plan for men or women shouldn\u2019t pressure the user to perform like a pro gym-goer or an athlete. Instead, it should meet them where they are, slowly allowing them to build their confidence, their performance, and their bodies.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Friendly_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80084\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The key elements of a supportive plan include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Simple, paced workouts that gradually increase in intensity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prioritization of safety and workout form improvement<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flexibility, where the routine adapts to best suit what the user is capable of and what they enjoy the most<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Self-compassion for when they fall short of their goals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ample rest for recovery and a healthy, balanced program<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Friendly_Workout_Plan\" target=\"_blank\" rel=\"noopener\">Hurry up and change your life for the better!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Start_Exercising_After_Years_of_Inactivity\"><\/span><b>How Do I Start Exercising After Years of Inactivity?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Trying to devise a <a href=\"https:\/\/betterme.world\/articles\/gym-workout-plan-for-beginners-female\/\">gym workout plan for female<\/a> or male beginners after years of not exercising can feel intimidating. However, it doesn\u2019t have to be. Here are some tips to help you slowly and safely fall back into a more active lifestyle:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Start Slow and Small<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Your body is no longer where it was all those years ago when you were more active in the gym or fitness world. You\u2019ve likely lost some of the muscle mass and endurance that you had back then.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, instead of rushing to pick up where you left off, start slower and smaller.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you were at an intermediate level before, start with beginner-friendly routines.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you were previously at the advanced level, start with intermediate-level workouts.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is safer and also helps you gauge where your body is and what it can handle.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Friendly_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80073\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Work on Improving Your Consistency First<\/b><\/p>\n<p><span style=\"font-weight: 400;\">You fell off your routine because something, be it your lifestyle or health, interfered with your consistency. To ensure that you stick to your routine this time around, work on improving your consistency first before tackling the duration or even intensity of the routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Look at your schedule and find the days and times where you can comfortably slot in a workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you\u2019ve found these, follow step one above and find easy workouts to start with. Challenge yourself to do these exercises on the chosen days and times for a month and see if you can stick to it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out this simple <\/span><a href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/\"><b>4-week beginner workout<\/b><\/a><span style=\"font-weight: 400;\"> routine for consistency and improved fitness.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Choose Exercises That You Previously Enjoyed<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Studies have shown that enjoyment of exercise has a positive influence on making exercise a habit. This naturally increases the intention to continue with a routine and increases exercise frequency (<\/span><a href=\"https:\/\/www.scirp.org\/journal\/paperinformation?paperid=53271\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8894246\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, to get yourself to stick to a workout program after years of inactivity, start with exercises you previously enjoyed and those that feel approachable. The enjoyment from doing activities you find fun, in addition to the ease of doing them, could help you fall back in love with fitness and stick to it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try this <\/span><a href=\"https:\/\/betterme.world\/articles\/calisthenics-beginner-workout-plan\/\"><b>calisthenics beginner workout plan<\/b><\/a><span style=\"font-weight: 400;\"> to help you remember your form and get back into exercising.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Friendly_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80067\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Try a Simple Weekly Structure<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The <\/span><i><span style=\"font-weight: 400;\">World Health Organization<\/span><\/i><span style=\"font-weight: 400;\"> recommends that adults engage in (<\/span><a href=\"https:\/\/iris.who.int\/server\/api\/core\/bitstreams\/f3885485-e7eb-4504-8026-edd9bb53a6ee\/content\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">);\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">At least 150 minutes of moderate-intensity physical activity throughout the week. These are minimum guidelines &#8211; if you can\u2019t meet them yet, start lower and progress weekly until you reach them.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 weekly strength training sessions.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you don\u2019t have a program to follow, try this <\/span><a href=\"https:\/\/betterme.world\/articles\/beginner-workout-at-home-without-equipment\/\"><b>beginner workout at home without equipment<\/b><\/a><span style=\"font-weight: 400;\"> routine.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Listen to Your Body<\/b><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to remember that you\u2019re no longer \u2018the old you\u2019. Don\u2019t expect your body to perform how it used to, and don\u2019t compare the current you to who you were before.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your coordination and stamina are likely less than they previously were. You may also feel more sore from less exercise than you did before. All of this is normal. Given time and consistency, your body will adapt. So keep going and be patient with yourself.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Friendly_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80066\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Warm Up, Cool Down, and Hydrate<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Always spare 5-10 minutes before and after the main workout session to do dynamic and static stretches for your warm-up and cool-down. Doing this helps improve performance, reduces the risk of injury, and lowers the chances of post-exercise soreness (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2666061X24001664\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/warm-up-cool-down\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2021.677581\/full\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, always make sure you\u2019re constantly hydrated during the workout session and even when you\u2019re not exercising. According to research, proper hydration improves performance, avoids ensuing thermal stress, particularly when exercising in warm and temperate environments, maintains plasma volume, delays fatigue, and prevents injuries associated with dehydration and sweat loss (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23899752\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0899900704001029\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/bodyweight-circuit-exercises\/\">Bodyweight Circuit Exercises: Your Definitive Scientific Guide<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Build_An_Effective_Workout_Plan_as_a_Beginner\"><\/span><b>How to Build An Effective Workout Plan as a Beginner<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some tips to help you do this include:<\/span><\/p>\n<ul>\n<li><b>Know Your \u2018Why\u2019 and Set Realistic Goals<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Be incredibly specific about why you are exercising. Instead of saying you\u2019re working out to \u2018get fit\u2019, say you\u2019re working out to:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cLose weight and improve endurance so you can join your family\/friends on a hike in 5 months.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you know your \u2018why\u2019, you can then set up realistic and achievable goals to reach this goal. For example, for the above \u2018why\u2019, the goal should be to consistently follow a workout program that includes strength training and cardio workouts.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Friendly_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80077\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Incorporate Progressive Overload<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">An effective workout plan always challenges you to do and be better. Therefore, when building your plan, you should allow for the gradual increase of weights, reps, sets, or difficulty of the overall program.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Doing this will help you keep increasing your desired fitness variable:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cardio endurance\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle mass\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strength\u00a0<\/span><\/li>\n<\/ol>\n<ul>\n<li><b>Find a Routine That Works Best for You<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To do this, you need to:<\/span><\/p>\n<p><strong>1. Decide if you can use machines, free weights, or your bodyweight:\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Bodyweight training can be a great starting point as it\u2019s accessible and helps you practice control and technique. However, bodyweight exercises aren\u2019t automatically \u201ceasy\u201d &#8211; many classic calisthenics moves (push-ups, pull-ups, dips, inverted rows) require significant strength and coordination, so it\u2019s normal if you can\u2019t do them yet.<\/span><\/p>\n<p><strong>2. Choose 1 exercise per movement pattern\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Exercise movement patterns (also known as functional movements) refer to patterns that mimic how the body naturally moves. These patterns include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squatting &#8211; achieved through a bodyweight squat and other squat exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge &#8211; These movements require bending at the hips with minimal knee bend, extending the glutes. Examples include deadlifts and hip thrusts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunge &#8211; For this, you need to step forward, backward, or sideways, while lowering the body. Examples include walking lunges, forward and reverse lunges, and side lunges.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push &#8211; This involves moving a weight away from your body. Exercise examples include push-ups and overhead presses.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull &#8211; The opposite of \u2018push\u2019. It involves moving a weight towards the body. Workout examples include pull-ups, chin-ups, and rows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Carry &#8211; This is moving while holding a weight in your hands. A real-life example is carrying groceries, while a workout example is the farmer&#8217;s carry.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Friendly_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80086\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\"><br \/>\n<\/span><strong>3. Choose a rep scheme for your goals (lay out rep schemes)<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">In strength training, rep schemes are structured sets and repetitions that vary by the ultimate goal. For example, if the goal is (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7927075\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strength: the rep scheme should be 1-5 repetitions per set with heavy weights. This should be done with 80% to 100% of 1 repetition maximum (1RM)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">1 repetition maximum refers to the heaviest weight you can lift for just one single repetition of an exercise with good form.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hypertrophy: the rep scheme should be 8-12 reps per set with moderate weights\/load. This requires 60% to 80% of 1RM<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Endurance: 15+ reps per set with light loads. This requires loads that are below 60% of 1RM<\/span><\/li>\n<\/ul>\n<p><strong>4. Start with the biggest\/hardest exercise.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">You usually have the most strength, focus, energy, and determination at the start of your workout. Doing the biggest\/hardest exercise first allows you to maximize your performance better than if you leave it for last.<\/span><\/p>\n<p><strong>5. Stagger upper- and lower-body movements<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t perform 2 consecutive upper- or lower-body movements. Instead, alternate or stagger the exercises by completing an upper-body movement, then following it up with a lower-body movement. This allows one muscle group to recover even as you continue with your workout, which is great for time efficiency<\/span><\/p>\n<p><strong>6. Space out your workout days<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">For example, Monday and Thursday, Tuesday and Friday, etc.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This allows for ample body and muscle recovery, particularly when combined with a healthy, high-protein diet. Remember that muscles won\u2019t grow or become stronger without ample rest.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Friendly_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80068\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-6-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-6-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-6-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-6-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-6-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-6.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Beginner-Friendly_Workout_to_Start_with\"><\/span><b>What Is a Beginner-Friendly Workout to Start with?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An example of a beginner-friendly program you could start with is as follows:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm-up &#8211; Jumping jacks and dynamic stretches such as leg swings, in addition to arm, hip, and ankle circles. This should last 5-10 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Main workout &#8211; Bodyweight squats, walking lunges, wall or knee push-ups, mountain climbers, 30-second elbow plank, and calf raises. Do 2 sets of 10 reps for all exercises, apart from the plank.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cool-down &#8211; At least 5 minutes of gentle full-body static stretches. Make sure to hold each stretch for at least 20 seconds.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/bodyweight-workout-routine\/\">Bodyweight Workout Routine: The Insights You Didn\u2019t Know You Needed!<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Balanced_Workout_Schedule_for_a_Beginner\"><\/span><b>What Is a Balanced Workout Schedule for a Beginner?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This is a simple weekly plan that distributes the exercises evenly to help build a well-rounded routine and physique.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Such a routine should have <a href=\"https:\/\/betterme.world\/articles\/full-body-strength-training-routine\/\">full-body strength training<\/a> workouts that target all the major muscles in the body, cardio exercise for endurance, and mobility exercises for flexibility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rest is also essential in any workout program, so make sure to set days aside for this.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Strength_training_exercises\"><\/span><b>Strength training exercises\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Squats<\/b><span style=\"font-weight: 400;\"> (bodyweight or with light weights) &#8211; legs and glutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incline or wall push-ups<\/b><span style=\"font-weight: 400;\"> &#8211; chest, shoulders, triceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Deadlift<\/b><span style=\"font-weight: 400;\"> (with light dumbbell or bodyweight) &#8211; hamstrings, glutes, lower back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>30-second elbow plank<\/b><span style=\"font-weight: 400;\"> &#8211; core\/abdominal muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Banded rows<\/b><span style=\"font-weight: 400;\"> &#8211; upper back, biceps<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cardio_exercise_options\"><\/span><b>Cardio exercise options<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking, stationary biking, or using an elliptical<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swimming, dancing, or light jogging<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Friendly_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80060\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mobility_and_flexibility_exercises\"><\/span><b>Mobility and flexibility exercises\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dynamic moves<\/b><span style=\"font-weight: 400;\"> such as arm, hip, and ankle circles, leg swings, butt kicks, and walking lunges. These are great as warm-up exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Static stretches<\/b><span style=\"font-weight: 400;\"> include chest opener, hip flexor stretch, standing hamstring stretch, frog pose, and pigeon pose. Static stretches are great for the cool-down session of every workout routine.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Points to note:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Always include warm-up and cool-down sessions before and after your workout &#8211; at least 5 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mobility and flexibility exercises can also be done separately from an actual workout routine. They can be done daily for about 5-10 minutes.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">An example of a balanced routine could be as follows:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mon &#8211; 30 minutes strength training with mobility as warm-up and cool down<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tue &#8211; Active rest, i.e. a gentle walk, or mobility exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wed &#8211; Mobility exercises + 20-25 min of cardio<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thurs &#8211; Passive rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fri &#8211; 20 mins strength training + 10 mins cardio + mobility as warm-up and cooldown<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sat and Sun &#8211; Rest<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Friendly_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80062\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_a_Beginner_Work_Out_per_Week\"><\/span><b>How Often Should a Beginner Work Out per Week?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A beginner should work out at least 2-3 times a week. Here\u2019s a simple 3-day routine example:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Monday<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5-minute warm-up &#8211; arm swings, leg swings, hip circles, and cat-cow stretch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strength training<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Wall push-ups: 2 sets of 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Bodyweight squats: 2 sets of 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">30-second plank<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Step-ups: 2 sets of 15 per leg<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cardio &#8211; 10-minute brisk walk or jump rope\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">End with 5-minute static stretches for cool-down<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Friendly_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80070\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Wednesday<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10-minute warm-up with dynamic stretches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strength training<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Deadlifts: 2 sets of 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Banded rows: 2 sets of 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Calf raises: 2 sets of 15<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">30-second plank<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cardio &#8211; 10 minutes of swimming, jogging, or light cycling<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">End with static stretches for 5-10 minutes<\/span><\/li>\n<\/ul>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Friendly_Workout_Plan\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<p style=\"text-align: center;\"><b>Friday<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">10-minute warm-up with dynamic stretches<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strength exercises<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Bodyweight squats: 2 sets of 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Wall push-ups: 2 sets of 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Banded rows: 2 sets of 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Walking lunges: 2 sets of 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">30-second plank<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 minutes of cardio &#8211; jump rope or running<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">End with a 5-10 minute cool-down session<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Those with a more flexible schedule can attempt to push this to 4-5 times a week. The example given in the section above is a 4-day routine that could be perfect for those who have more flexible schedules.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note that any at-home or gym workout plan for beginners should allow them to be consistent with their routine. This allows their bodies to adapt to this new program. It also allows for rest and recovery, which are essential for muscle growth and preventing overtraining (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2666337625000174\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Friendly_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80071\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Better_to_Start_with_Cardio_or_Weights\"><\/span><b>Is It Better to Start with Cardio or Weights?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">That depends on the overall goal of your program. If your goal is increased muscle mass or strength, then it\u2019s better to start with cardio. However, if your goal is endurance, then start with cardio and end with weights. Note that regardless of your overall goal, you can always start with either to help challenge your body in a new way.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Friendly_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80063\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11.png 1920w\" 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=\"Should_I_run_or_lift_first\"><\/span><strong>Should I run or lift first?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">As mentioned in the section above, it depends on the overall goal of your workout program.\u00a0 Generally, it\u2019s best to run after strength training.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_20_minutes_of_cardio_after_weights_enough\"><\/span><strong>Is 20 minutes of cardio after weights enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, 20-30 minutes of cardio exercise after weight lifting is generally considered sufficient. If you prefer longer cardio sessions, you may want to separate them from strength training days. This is important as extended, intense cardio after strength training may lead to energy depletion and hinder muscle growth if your caloric requirements aren\u2019t met.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_better_to_work_out_in_the_morning_or_at_night\"><\/span><strong>Is it better to work out in the morning or at night?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Neither option is inherently better. Choose the option that you prefer most and that fits seamlessly in your lifestyle\/schedule. The most important thing is that you work out, not the time of day that you exercise.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_OK_to_work_out_on_an_empty_stomach\"><\/span><strong>Is it OK to work out on an empty stomach?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can exercise on an empty stomach, particularly if you\u2019re engaging in light workouts. However, as a beginner, you should eat a light meal before you train to see how your body reacts. Also, exercising while hungry may negatively affect your performance in moderate and high-intensity exercises.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Friendly_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.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;\">You should keep in mind that the best beginner workout plan is one that targets your goals, fits your preferences and schedule, and works with your current fitness levels. If this routine is to work, make sure you remain consistent, stay hydrated, and fix your diet so it doesn\u2019t sabotage your efforts.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Was fitness a 2025 goal you unfortunately didn\u2019t achieve? If so, you\u2019re not alone. It\u2019s normal for some yearly goals to fall through the cracks. However, as the new year begins, don\u2019t find yourself in this position at the end of 2026. Curating a good beginner workout plan now can help you hit the ground [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":84168,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[59],"tags":[],"coauthors":[45],"class_list":["post-84162","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>Beginner Workout Plan: Key Elements For an Effective Routine and More - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you wondering how to make an effective \u2605 BEGINNER FRIENDLY WORKOUT PLAN \u27a4? Check out this article for the key elements for such a plan, a sample routine, and more.\" \/>\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=\"Beginner Workout Plan: Key Elements For an Effective Routine and More\" \/>\n<meta property=\"og:description\" content=\"Are you wondering how to make an effective \u2605 BEGINNER FRIENDLY WORKOUT PLAN \u27a4? Check out this article for the key elements for such a plan, a sample routine, and more.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/beginner-friendly-workout-plan\/\" \/>\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-829-beginner-friendly-workout-plan-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\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=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/beginner-friendly-workout-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/beginner-friendly-workout-plan\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Beginner Workout Plan: Key Elements For an Effective Routine and More\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/beginner-friendly-workout-plan\/\"},\"wordCount\":2445,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/beginner-friendly-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-829-beginner-friendly-workout-plan.png\",\"articleSection\":[\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Was fitness a 2025 goal you unfortunately didn\u2019t achieve? If so, you\u2019re not alone. It\u2019s normal for some yearly goals to fall through the cracks. However, as the new year begins, don\u2019t find yourself in this position at the end of 2026.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Curating a good beginner workout plan now can help you hit the ground running come the new year, which can set you up for success and incredible progress\/results. Read on to learn how to design the best beginner program for you - schedules, exercises to add to your routine, and more.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is a Supportive Beginner-Friendly Workout Plan?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A supportive beginner-friendly workout plan at home or the gym is one that helps the exerciser feel:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Capable<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Motivated\u00a0<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Safe as they work out.\u00a0<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">Fitness can be scary for novices, and more often than not, failure and fear make them quit before they can start to reap the benefits of their routine.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To prevent this, a good beginner-friendly workout plan for men or women shouldn\u2019t pressure the user to perform like a pro gym-goer or an athlete. 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Check out this article for the key elements for such a plan, a sample routine, and more.","og_url":"https:\/\/stage.betterme.world\/articles\/beginner-friendly-workout-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-829-beginner-friendly-workout-plan-1024x640.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":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/beginner-friendly-workout-plan\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/beginner-friendly-workout-plan\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"Beginner Workout Plan: Key Elements For an Effective Routine and More","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/beginner-friendly-workout-plan\/"},"wordCount":2445,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/beginner-friendly-workout-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-829-beginner-friendly-workout-plan.png","articleSection":["Workout Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Was fitness a 2025 goal you unfortunately didn\u2019t achieve? If so, you\u2019re not alone. It\u2019s normal for some yearly goals to fall through the cracks. However, as the new year begins, don\u2019t find yourself in this position at the end of 2026.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Curating a good beginner workout plan now can help you hit the ground running come the new year, which can set you up for success and incredible progress\/results. Read on to learn how to design the best beginner program for you - schedules, exercises to add to your routine, and more.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is a Supportive Beginner-Friendly Workout Plan?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A supportive beginner-friendly workout plan at home or the gym is one that helps the exerciser feel:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Capable<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Motivated\u00a0<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Safe as they work out.\u00a0<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">Fitness can be scary for novices, and more often than not, failure and fear make them quit before they can start to reap the benefits of their routine.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">To prevent this, a good beginner-friendly workout plan for men or women shouldn\u2019t pressure the user to perform like a pro gym-goer or an athlete. Instead, it should meet them where they are, slowly allowing them to build their confidence, their performance, and their bodies.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beginner_Friendly_Workout_Plan\"><img class=\"aligncenter size-large wp-image-80084\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-conten ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/beginner-friendly-workout-plan\/","url":"https:\/\/stage.betterme.world\/articles\/beginner-friendly-workout-plan\/","name":"Beginner Workout Plan: Key Elements For an Effective Routine and More - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/beginner-friendly-workout-plan\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/beginner-friendly-workout-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-829-beginner-friendly-workout-plan.png","description":"Are you wondering how to make an effective \u2605 BEGINNER FRIENDLY WORKOUT PLAN \u27a4? 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