How To Start Working Out Consistently—And Love ItHiraman – Getty Images
If you’re new to working out and are a bit intimidated at the thought of walking into the gym, don’t stress. Everyone in there was a beginner at some point—and arming yourself with the right tools and tricks can lower anxiety, and up the excitement.
Regardless of your age or experience, starting a workout routine has many health benefits—especially if it includes strength training, which “supports hormonal balance, bone density, and lean muscle development,” says Kehinde Anjorin, CFSC, NCSF, a functional strength and conditioning coach and the founder of Power In Movement in New York City.
Get started with the WH+ Beginner Workout Plan, here.
The hardest part is simply getting started. Ahead, find some tips for starting a workout routine, a few key movement patterns to get familiar with, and a sample exercise plan.
Best Tips for Starting a Workout Plan
Chat with your doctor first. If you have any prior contraindications, health issues, or you’re on medications that could put you at risk, especially as a beginner, you may want to talk to your healthcare provider before getting started, says Anjorin.
Set reasonable goals. Specifically, determine an achievable number of days and time to work out. “It’s really difficult for a beginner to go from zero days to five,” says Kristen McParland, a NASM-certified personal trainer and nutrition coach, and developer of the WH+ Beginner Workout Plan. “Start small and build.” You can always add more days and time as you go.
Fit your workouts into your schedule. Some people love working out in the morning, while others prefer to exercise in the evening. The so-called “best time to work out” depends on what’s best for you and your body, McParland says. Feel free to play with your schedule to see what works.
Then, stick to your schedule. Once you decide on the best time of day, add your workouts to your calendar as if they were meetings, because it “helps you get into a routine,” McParland says. You wouldn’t cancel a meeting with your boss or lunch with a friend at the last minute, so don’t cancel on yourself.
Always warm up. A good warm up doesn’t take long, and sets you up for a great workout.“You could do a light treadmill walk to get the heart rate going,” or a dynamic warm up with movements like the world’s greatest stretch, says Anjorin. It’s also beneficial to start with movements that work the body parts you’ll hit that day. So, if you know your main lift is a barbell squat, you can start with simple bodyweight squats and walking lunges to prep your body. (Then, make sure to stretch afterward!)
Listen to your body. If you need a little R&R, take it. “Rest days are essential for progress,” says Anjorin. On the flip side, if your body is craving more movement during the week, add another day when you’re ready.
Fuel properly. McParland recommends eating three meals a day and prioritizing protein intake. Why? Protein is necessary to increase your energy, which not only reduces fatigue but also helps you push hard in your workouts, she says. A good rule of thumb: Aim to eat 20 to 30 grams of protein per meal to stimulate muscle growth.
Focus on yourself. “Don’t compare your journey or progress to anyone else’s, even other beginners,” McParland says. “Comparison is the thief of joy.” (Heard that!)
Get some expert help. A personal trainer can help you learn fundamental movement patterns right off the bat so you can begin your strength journey with the right form. That way you’ll stay injury-free and safe. “If you have a coach to guide you and how to do things correctly, you’re better off in the long-term,” says Anjorin. Speaking of fundamental movement patterns…
Movements to Master
One of the easiest ways to feel more comfortable during workouts or in the gym is to familiarize yourself with the foundational movement patterns of strength training.
These are the main ones you’ll want to hit every week:
Push: Any movement that involves pushing something away from your body. Examples: pushups, bench presses, shoulder presses, and overhead presses.
Pull: A movement in which you pull something toward your body. Examples: chinups and bent-over rows.
Squat: When you lower your hips and then stand back up. Examples: pulse squats, sumo squats, and kettlebell squats.
Lunge: Standing with your legs apart, either in a lateral position or with one foot staggered in front of the other, then shifting your weight onto them one at a time, and then returning to a stand. Examples: split squats and lateral lunges.
Hinge: Any movement that requires you to hinge from your hips. Examples: deadlifts, single-leg deadlifts, sumo deadlifts, and kettlebell swings.
Carry: A move that involves carrying a heavy weight around, like a dumbbell or kettlebell. Examples: farmer’s carry, single-arm carry, and overhead carry.
One-Week Sample Exercise Program for Beginners
The following workout program, designed by Anjorin, will help you build a baseline of strength through full-body movements. Make sure you “prioritize form over intensity—this phase is about building a strong foundation,” Anjorin says. For the strength workouts, do three sets of 12 reps of each exercise.
Monday: lower-body strength (45 minutes)
– Goblet squat
– Dumbbell Romanian deadlift
– Split squat
– Hamstring curl
Tuesday: cardio (45 minutes, treadmill incline walk at a moderate pace)
Wednesday: upper-body strength (45 minutes)
– Band-assisted bodyweight push-ups
– Narrow grip seated row
– Assisted pull-ups
– Narrow grip lat pulldown
Thursday: lower-body strength (45 minutes, same exercises as Monday)
Friday: upper-body strength (45 minutes, same exercises as Tuesday)
Saturday: cardio (45 minutes, treadmill incline walk or light jog at a moderate pace)
Sunday: Rest or light mobility/stretching
Overall, just keep your routine simple to start. If you can only work out once a week right now, that’s fine—you can always eventually bump up your cadence, but don’t try to overwhelm yourself right away. “The most important thing is getting traction and consistency, and keeping your program very simple,” says Anjorin. You heard her!
Meet the experts: Kehinde Anjorin, CFSC, NCSF, is a functional strength and conditioning coach and the founder of Power In Movement in New York City. Kristen McParland is a NASM-certified personal trainer and nutrition coach, and developer of the WH+ Beginner Workout Plan.
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