One of the biggest challenges of getting into fitness for the first time is knowing where to start. From working out when to do your cardio to understanding what strength training involves, there are so many new things to learn and wrap your head around.

We’re here to reassure you, though, that overcoming these initial hurdles is well worth it and finding a routine that works for you isn’t as hard as it seems.

There’s no ‘right’ way to do exercise: everyone’s routine is different depending on their training goals and abilities. But as a beginner, you want to find a routine that helps you to build fitness effectively and sustainably – and that’s where this guide comes in.

Whether you’re looking to conquer a specific challenge or just want to get fitter, this beginner-friendly guide to building a workout regimen will help you find your feet and build a sturdy foundation for the rest of your fitness ventures.

It includes information on all the essential elements you should incorporate into your workouts at the start to give you some baseline fitness, as well as tips for making your newfound habit sustainable, so you don’t end up throwing in the towel a couple of weeks down the line.  

According to Amanda Place, a personal trainer and founder of Sculptrition, there are four key elements that every beginner should include in their workouts to start with.

“A beginner’s fitness routine should focus on building a foundation of strength, improving flexibility and enhancing cardiovascular fitness,” Place says. “It’s essential to start gradually to prevent injury and allow the body to adapt.”

If you’re not sure where to start, Place recommends trying something like the following. It’s worth remembering that the times on these steps are just a guideline – if a 50-minute workout feels like too much to begin with, you can always reduce the amount of time you spend doing cardio and strength and work up to these durations. 

1. A warm-up (~5 minutes)

“Start with light aerobic activity, such as brisk walking or cycling, to increase heart rate and warm up muscles,” Place suggests. “Follow that with some dynamic stretches (eg arm circles and leg swings) to improve flexibility and prepare the body for exercise.”

2. Cardiovascular exercise (~20 minutes)

“Choose low-impact options for cardiovascular fitness, such as treadmill walking, cross training, stationary cycling or machine rowing,” Place says. “Aim for a moderate intensity where you can still hold a conversation.”

If you haven’t got access to a machine, heading outside for a short walk or jog or doing a quick YouTube workout can be just as effective.

3. Strength training (~20 minutes)

“Focus on full-body exercises to target major muscle groups such as bodyweight squats, lunges, modified push-ups and planks,” Place says. “Start with one or two sets of 10-15 repetitions for each exercise, gradually increasing as strength improves.”

You can do these exercises using your body weight or with light dumbbells to begin with, increasing the weights you use as your strength increases.

4. Flexibility and a cool down (~5 minutes)

“Incorporate static stretches for major muscle groups, holding each stretch for 15-30 seconds,” Place suggests. “Include stretches for the chest, shoulders, back, hips, quadriceps, hamstrings and calves.” 

Any form of exercise is better than none, so if you’re only able to squeeze in one session a week to start with, you should still give yourself a pat on the back.

However, to really start building fitness, you’ll probably need to do a bit more. “For beginners, two to three days of exercise a week is a good starting point,” Place says. “This allows your body to adapt to the new routine and helps prevent overtraining.”

If you want to do more, then fitting in some active recovery – such as walking, swimming, yoga or even gardening – can be a great way to stay moving while allowing your body time to get used to the demand it is being placed under. 

When it comes to building strength, you’ll typically find there are two camps: those who prefer to work their whole body in one session and those who switch between different parts on different days. They’re the kind of people you’ll hear talking about ‘leg day’ and ‘upper-body day’, but according to Place, it’s best to join the former group as a beginner.

“Starting with full-body workouts can be an effective and efficient approach,” she says. “Full-body workouts engage multiple muscle groups in a single session, providing a balanced and comprehensive introduction to exercise.”

Some of the benefits of full-body workouts for beginners include:

1. Balanced development

“Full-body workouts ensure that each major muscle group is targeted during a session, promoting balanced muscular development,” Place says.

2. Time efficiency

“As a beginner, you may not have as much time to dedicate to exercise,” Place explains. “Full-body workouts are time-efficient, allowing you to work different muscle groups in a single session.”

3. Introduction to fundamental movements

“Full-body workouts often involve compound exercises (eg squats, deadlifts, push-ups) that engage multiple joints and muscle groups,” Place says.

“Learning these fundamental movements can build a solid foundation for more advanced isolated exercises later in your fitness journey.”

4. Cardiovascular improvement

“Many full-body exercises, especially those that involve large muscle groups, can also provide cardiovascular benefits, helping to improve endurance,” Place adds. 

Once you’ve ticked off your first few sessions, it can be tempting to go all in. However, Place advises, there are some moves and exercises you should save until you’ve built some baseline fitness.

This isn’t some kind of gatekeeping exercise, by the way – it’s because going too hard too soon could put you at risk of injury or make building a habit a lot harder.

1. High-impact activities

“Activities like high-impact aerobics, intense jumping exercises or activities with a high risk of injury may not be suitable for total beginners,” Place says. “It’s better to start with low-impact exercises and gradually progress as your fitness level improves.”

2. Heavy weightlifting

“While strength training is beneficial, using heavy weights without proper form can lead to injuries,” Place explains. “Begin with lighter weights and focus on mastering proper form before gradually increasing the resistance.”

3. Complex or advanced exercises

“Complex movements or advanced exercises may be challenging for beginners,” Place says. “Examples include advanced yoga poses, advanced plyometrics or Olympic weightlifting movements. Master foundational movements before attempting more complex variations.” 

Building fitness is not a ‘one and done’ kind of activity: you need to make exercise into a habit to see results. That’s easier said than done, though. To make building that habit as easy as possible, you want to focus on creating a sustainable routine from the very start of your fitness journey. Here are some tips to get you started.

1. Set realistic goals

“Start with achievable, realistic goals by breaking them down into smaller, manageable steps,” Place suggests. “Gradual progress, like starting with a 10-minute walk a few times a week, is more sustainable than starting with 30-minute HIIT workouts every day.”

2. Find activities you enjoy

“Choose exercises that you genuinely enjoy,” Place recommends. “Whether it’s dancing, hiking, swimming or weightlifting, having fun increases the likelihood that you’ll stick with it.”

3. Keep variety

“Include a variety of exercises to keep things interesting and prevent boredom,” Place says. “Mix cardio, strength training and flexibility exercises for a well-rounded and enjoyable fitness routine.” 

Images: Getty