Try this beginner strength workout plan

What if, this January, you ignored all the voices telling you what you “should be” and instead focused on finding healthy habits that feel right for you? With the New Year, the only thing we are detoxing from is a limiting mindset. Pick a goal—movement, diet, self-care, or all three—and refresh. Get the program

Let’s be honest: exercise can sometimes come with serious baggage attached. Whether you’re a professional athlete or you’ve never been to a gym in your life, fitness is the place to be so It’s easy to compare ourselves—and get overwhelmed. Am I working out often enough? Hard enough? Or should I do a completely different type of workout?

Well, I’m here to tell you that wherever you are, you’re doing just fine. You don’t have to compete. You don’t have to race. As a certified personal trainer, I always like to remind my clients: We have our whole lives to train and grow.

With that in mind, I’ve created this 28-day beginner-friendly workout plan to help you build fitness not just as a way to build muscle and burn calories, but as a skill you can use to learn more about your body. How to use it effectively in daily life. With daily practice, you’ll begin to see the relationship between different types of movement and how you can apply the strength you gain in one exercise elsewhere.

This plan is designed to be a sustainable starting point for the year so you can continue to get it every week, every month, and for the rest of your life. The workouts are short – just five to 30 minutes each. If you’re used to longer sessions, it’s no problem to add or repeat the series a second time. But don’t feel pressured to be overly aggressive. The goal is to build a solid foundation that actually fits your life and is something you can look forward to, not something that burns you out.

what are you ready Here are your first week’s workouts, with all the details you need to know to complete them with confidence. Check back every Sunday for next week’s plans.

Photo: W+G Creative

Day 1: Do this 8-minute full-body, multi-tasking workout

Day one is all about challenging your body to get an idea of ​​your baseline. You’ve already scored a win just by showing up. So it counts! This eight-minute, full-body strength session is designed so you can easily customize the intensity of the workout to meet you where you are. Go at a pace that works for you, and don’t hesitate to back off if you need to—the goal is to keep going the whole time. Pay attention to how these moves challenge your muscles and how your heart rate responds. We will be returning to this one a few times.

Video coming soon—check back Monday morning to see the whole thing!

Day 2: Go for an outdoor run, walk, bike ride or hike for 20 minutes

I know, I know: it’s the middle of winter. And, depending on where you live, it might not exactly be alluring outside. But if possible, try to get outside for some natural light today.

Studies show that taking your workouts outside can increase your overall activity level, reduce stress levels, and boost your mood. Getting some sun also gives you some important vitamin D. Especially if you work from home, some outdoor cardio can be a great way to change up your environment a little during the day so you’re not just staring at your computer screen. Again the yoga mat in the living room.

Day 3: Flow through this 15-minute flexibility-focused yoga class

Your muscles may feel a little sore or tired today, so stretch for 15 minutes with this flow. Anytime you’re working on flexibility, make sure you’re stretching to a sustainable level—you shouldn’t be pushing yourself to the point of pain. If you’re diving into such a difficult position that you have to break out of it after a few seconds, you’ve gone too far: you want to be able to hold the position for at least 30 seconds so your body has time to adjust.

Day 4: Rest day

I’m going to be completely honest with you: I hate rest days. Personally, I just love training. Which probably explains my profession—I do it because I love it! However, I still take regular rest days because I know my body needs a few days off if I want to get stronger and stay injury free. Whether you love or hate rest days, they will help sustain your fitness journey in the long run.

Day 5: Repeat the 8-minute full-body, multi-tasking workout

Well, we’re revisiting the workout from day one. Now that you know what’s coming, you can get into the flow and really see how much you can give each exercise. Maybe experiment with where you can push yourself a little harder. But if you’re not quite ready to ramp things up today, that’s okay too Just commit to getting through the workout and getting a little more comfortable with each step. We are not done with them yet.

Day 6: Go for an outdoor run, walk, bike ride or hike for 20 minutes

Whether you’re running, walking, biking, or hiking, there’s no right way to pace yourself on cardio day. where to customize intensity levels you Now your training is going on, and how are you feeling today. Maybe you ran earlier in the week, but today you just went for a walk. Or you decide to ride a bike for the first time in years to mix things up Don’t worry if you were able to go earlier or faster. Focus on what you have in you right now.

Day 7: Rest or practice yoga

Today, the challenge is to tune in and be really honest with yourself: Does your body want some movement, or do you need a day off? The most important skill to take away from any type of training is the ability to feel what is happening in your own body. So practice taking inventory of how you feel. Is your energy low? It may be a good idea to rest completely. Not sure if you push through the “blahs” or not? Allow yourself the first five minutes of this yoga flow, then you can reassess—and if you’re not feeling it, stop.

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