5-Week Workout Routine For Beginners: Simple Yet Effective
It’s a well-known fact that exercise is a vital part of our daily routine. It has some benefits, such as increased happiness levels, improved sleep quality, and enhanced brainpower.
The fact that you’re getting up for exercising is a success in and of itself. Experts in the scientific community agree that varying your training routine has a slew of advantages, which also include injury prevention.
Getting started on a new routine for your workout could be quite intimidating. You know it might hurt, you know you may have to drag yourself here and there very often, and imagining sweat around those toned muscles could be very scary.
While exercising isn’t for everyone, you might work out every day. As long as you do it correctly, you won’t have to take a day off. This entails taking care of your body and not pushing yourself too hard.
Contents
How To Get Started With Working Out
Recognize Your Limitations
Make sure you recognize your limits while working out. Always make a habit to use controllable equipment or weights. The injury might be avoided by maintaining proper form and posture.
Maintain A Regular Training Schedule
Always consider being kind to yourself, and be consistent. Consider working out as a type of self-care. Physical activity has been demonstrated to benefit overall well-being, health, and mood.
Set Appropriate Exercise Objectives For Yourself
You could start slowly and create realistic goals for yourself. This will ensure you do not become disappointed when you do not notice the immediate effect.
Workout Tips For Beginners
Water
Drink plenty of water during exercise. You need to be hydrated especially if you’re working out in hot weather or for a longer duration.
Dehydration might cause a decrease in your performance. Always remember extreme dehydration might be fatal.
More benefits on consuming water during workout sessions is here.
Try Something Different
You could make your workout interesting by including new exercises, and activities into your routine.
This would ensure freshness in your workout routine, avoid boredom, and keep your body challenged.
Get Ready
Many novices make the common mistake of not warming up. Thoroughly warm up your body and mobilize the body parts that might be used throughout the workout. In addition, failing to adequately warm-up increases the chance of injury.
Choose Your Own Time
Every individual has a unique routine. Some of us get up early, while some stay up late. When you feel you’re in the most energized phase, start exercising immediately.
Mental Strength
While on their road to reaching their objectives, many novices face setbacks.
You should boost your motivation and be mentally strong to not give up your workout at any cost.
More info about the benefits of exercise and workouts on mental strength is here.
Too Much, Too Quickly
You should never increase your workout routine too quickly. Increase what you’re doing by a maximum of 20 percent per week.
Accept Discomforts
When you initially begin exercising, you could face some discomfort, such as perspiration, hurting muscles afterward, and shortness of breath.
This is quite normal, so you do not need to panic. Everybody goes through this phase when they first start.
Workout With A Friend
Working out with a friend keeps you motivated during the sessions. As you would not want to disappoint your friend, it could also make you less likely to miss a scheduled session.
Set Smart Objectives
It might take some time for you to achieve the desired outcomes. To stay motivated during the journey, it’s critical to set your ultimate goal into steps and create numerous smaller targets.
Maintain Consistency
The consistent and regular activity might yield results. Maintain your schedule, avoid making frequent starts and stops, and you could achieve your desired goal.
5-Week Workout Routine For Beginners
Week 1
One full body weight training session and two low-impact cardiovascular workouts.
Total Active Days: 3 non-consecutive days.
Total Days of Rest: 4.
Day 1: Resistance training for the entire body.
Day 2: Take it easy.
Day 3: 20-minute low-impact cardiovascular workout (bike or walk).
Day 4: Take it easy.
Day 5: 30-minute low-impact cardio workout (bike or walk).
Day 6 and 7 are rest days.
Week 2
One full-body resistance training session, one longer low-impact cardiovascular session, one full-body resistance training, and one shorter low-impact cardiovascular session.
Total Active Days: 3 non-consecutive days.
Total Days of Rest: 4.
Day 1: Resistance training for the entire body.
Day 2 is a rest day.
Day 3: 30-minute low-Intensity Cardiovascular Workout (bike or walk).
Day 4 is a rest day.
Day 5: 30-minute low-impact cardiovascular session and full-body resistance training (bike or walk).
Day 6 and 7 are rest days.
Week 3
One full-body resistance training session, one interval moderate cardiovascular session, one full-body resistance training, and one low-impact cardiovascular session.
Total Active Days: 3 non-consecutive days.
Total Days of Rest: 4.
Day 1: Resistance training for the entire body.
Day 2 is a rest day.
Day 3: Interval Walk – After a 5-minute warm-up, walk or jog for 30 seconds, then walk at a moderate speed for 1 minute, repeat for around 20 minutes. Finish with a 5-minute passive stretch and cool down.
Day 4 is a rest day.
Day 5: Full body resistance training and a 30-minute low-impact cardiovascular workout.
Day 6 and 7 are rest days.
Week 4
One full-body resistance training, one full-body resistance training with low-impact cardiovascular exercise session, one interval cardiovascular session, and one low-impact cardiovascular exercise.
Total Active days: 4.
Total Days of Rest: 3.
Day 1: Full body resistance training and a 20-minute low-impact cardiovascular workout.
Day 2 is a rest day.
Day 3: Interval Walk or Jog Session – After a 5-minute warm-up, walk or jog for 20 seconds, then walk at a moderate speed for 1 minute, repeat for around 30 minutes. Finish with a passive stretch and a 5 minute cool down.
Day 4 is a rest day.
Day 5: Resistance training for the entire body.
Day 6: 20 minutes of low-impact cardiovascular exercise.
Day 7 is a rest day.
Week 5
One full-body resistance training, one full-body resistance training with low-impact cardiovascular exercise session, one interval cardiovascular session, and one low-impact cardiovascular exercise.
Total active days: 4.
Total Days of Rest: 3.
Day 1: Full body resistance training and a 20-minute low-impact cardiovascular workout.
Day 2 is a rest day.
Day 3: Walk or Jog Session – After a 5-minute warm-up, walk or jog for 30 seconds, then walk at a moderate speed for 1 minute, repeat for around 30 minutes. Finish with a passive stretch and a 5 minute cool down.
Day 4 is a rest day.
Day 5: Resistance training for the entire body.
Day 6: 30 minutes of low-impact cardiovascular exercise.
Day 7 is a rest day.
Weekly Gym Workout Plans For Beginners
Chest Day
Weights (30-second breaks)
Flat Barbell Bench Press, 6 sets of 10
Incline Dumbbell Bench Press, 6 sets of 10
Machine Chest Fly: 5 sets of 10
30 push-ups for time
Cardio
Abs
Back Day
Seated Cable Row, 5 sets of 10
Seated Lat Pulldown, 3 sets of 10
Machine Row, 3 sets of 10
30 bent-over Dumbbell Rows for time, each arm
Abs
Cardio
Shoulder Day
Seated Dumbbell Military Press, 6 sets of 10
Seated dumbbell flys, 5 sets of 10
Seated dumbbell front raises, 2 sets of 10
30 Seated dumbbell military press again, for time
Abs
Cardio
Leg Day
Leg Press Machine, 5 sets of 10
Hamstring Leg Curl, 3 sets of 10
Quad Leg Extension, 2 sets of 10
30 BodyWeight squat jumps for time
Cardio
Abs
Arms Day
Dumbbell Curls, 5 Sets of 10
Dumbbell Skull Crushers, 5 Sets of 10
Rope Cable Curl, 2 Sets of 10
Rope Arm Extension, 2 Sets of 10
Preacher Curl, 3 Sets of 10
Bent Over Arm Extension, 6 Sets of 10
Abs
Cardio
How Much Should You Workout As A Beginner
Level Of Fitness
If you’re a newbie to working out, visiting the gym every day might be more dangerous than rewarding.
You might not want to harm yourself before you’ve found a rhythm that makes you comfortable.
Begin by doing brief exercises of 30 minutes. Every week, as your strength increases, you could add a few minutes to your workout.
Workout Type
The length of your workout routine isn’t the only factor that you should consider.
The length of your workout routine should be determined by the difficulty of the exercises.
Maintain a light stroll for 30 minutes on the treadmill, as a full sprint for 30 minutes on the treadmill is impossible.
Consider the workout types you’ll be doing while you’re at the gym when you’re committing to a workout.
Many gym-goers make a plan on their shorter, or higher intensity exercises for weekdays if they have less duration time.
They would go to the gym on weekends for lengthier, low-intensity workouts.
Conclusion
Weight management and following a workout routine might depend on your lifestyle. These could shoe the changes on your physique accordingly.
The initial days of working out might be felt boring and you could experience the changes with time.
As stated above you could follow the following to enhance your workout sessions.
Through this, you could get your desired physique along with the regular exercise and consumption of the nutrient-rich diet as directed by the nutritionist.
Along with it always check on the cause of obesity and according to that you might course performing exercises or hitting the gym regularly as per your requirements.
- The texts and images in this article are only for informational purposes.
- Anything in this article is not intended to provide any medical advice or treatment,
- Consult a nutrition expert as per your diet requirements.
- The article has not been evaluated by the FDA authority.