Health

5-Week Workout Plan for Beginners – Getting Your Feet Wet with Fitness

The internet offers a vast array of workouts plan, which can make it daunting to begin. Furthermore, beginners or those returning to exercise after a hiatus may struggle to find the right starting point.

In the initial phase, it’s essential to establish a clear, measurable, achievable, time-bound, and realistic goal in comparison to a starting point. Consider what you aim to achieve, whether it’s related to weight loss or strength-building objectives.

Before You Start a New Workout plan Program

Before embarking on a new workout program, it’s crucial to pause, assess your personal fitness goals, and evaluate your starting point. This is an essential part of the preparation process that sets the stage for successfully adopting a new exercise routine.

If you’re about to kickstart a workout program after a period of inactivity, it’s vital to keep the following workout tips in mind:

1. Obtain medical clearance – Before you commence any exercise program, it’s essential to receive clearance from your primary care physician. Don’t have a doctor? Consider finding one and scheduling regular annual check-ups to prioritize your health and well-being. Undergoing an annual physical is a fantastic step towards managing your overall health and obtaining the green light to kickstart an exercise program.

2. Define your baseline goal – It’s crucial to be clear about what you aim to achieve with your exercise program. Are you striving for weight loss or aiming to enhance muscular strength and endurance? By identifying your goal before plunging into a workout regimen, you can optimize your efforts and work efficiently towards meeting your objectives. Remember to set SMART goals – specific, measurable, attainable, realistic, and time-specific.

Let’s jump into the workouts!

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Dynamic Warm-up for Beginners

For any exercise regimen, it is essential to begin with a dynamic warm-up and conclude with a 5-minute cool-down involving passive stretching (30-45 seconds per stretch).

Workout Plan Dynamic Warm-up for Beginners

To get started, try the following dynamic warm-up exercises:

Cat Cow stretch: 2 sets of 10 repetitions
Kneeling plank or full plank (Forearms or hands): 15-20 seconds or 30 seconds 2x through
Bird Dog Dynamic: 2 sets of 10 repetitions each side
Glute Bridges: 2 sets of 10-12 repetitions

Also, incorporate the following arm movements:

The Best Gym Workout Plans for Beginners
Standing with arms open/close out in front of the torso
Arm circles: 5-8 times in each direction

These dynamic warm-up exercises will ensure that your body is adequately prepared for your workout, helping to prevent injury and enhance your overall performance.

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Cool-down for both workout plan programs:

Perform the Standing Quad Stretch on both sides to stretch and relieve tension in your quadriceps.
Follow up with the Standing Hamstring Stretch on both sides to improve flexibility and reduce tightness in your hamstrings.
Relax in the Child’s Pose, allowing your body to rest and recover from the intense workout.
Enhance the benefits of the Child’s Pose by trying the Lateral Child’s Pose on both sides, which stretches your entire body laterally, promoting relaxation and rejuvenation.
Address your glutes with the Figure Four-Glute Stretch, targeting both sides to release any tightness or discomfort in the gluteal muscles.
Ease tension in your back and spine with the Reclining Twist, performing it on both sides to enhance flexibility and relieve any built-up stress.
Finish off the cooldown session by bringing your knees to your chest in the Reclining Knees to Chest pose, promoting relaxation and easing any residual tension in your lower back.
The Best Weekly Workout Plan

These cooldown exercises will not only help your body recover effectively, but also leave you feeling refreshed and ready to conquer your next workout challenge.

5-week Beginner Friendly Home Workout Routine for Weight Loss

This comprehensive program is designed to help beginners kickstart their weight loss journey. It starts with two days of low-impact cardiovascular exercise and one day of full-body resistance training, gradually building up to four active days that include both weight training and cardiovascular exercise. Over the course of the program, the rest days reduce from 4 to 3.

Remember, healthy weight loss is a gradual process, with a recommended 1-2 pounds per week. Once you’ve completed these five weeks, aim to continue this routine and keep working towards your goals.

Week 1:

Week Overview: 1 full body resistance training session 2 low-impact cardiovascular sessions
Total Active Days: 3 days (non-consecutive, e.g., M/W/F or T/TH/SAT) Total Rest Days: 4 days

Day 1: Full body resistance training session (refer to the program below)
Day 2: Rest
Day 3: Low-impact cardiovascular session (walk or bike) – 15-20 minutes
Day 4: Rest
Day 5: Low-impact cardiovascular session (walk or bike) – 15-20 minutes
Day 6-7: Rest days

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Week 2:

Week Overview: 1 full body resistance training session, 1 longer low-impact cardiovascular session, 1 full body resistance training with 1 shorter low-impact cardiovascular session
Total Active Days: 3 days (non-consecutive, e.g., M/W/F or T/TH/SAT) Total Rest Days: 4 days

Day 1: Full body resistance training session
Day 2: Rest day
Day 3: Low-impact cardiovascular session (walk or bike) – 20-30 minutes
Day 4: Rest day
Day 5: Full-body resistance training AND low-impact cardiovascular session (walk or bike) – 15-20 minutes
Day 6-7: Rest days

Week 3:

Week Overview: 1 full body resistance training session, 1 interval moderate cardiovascular session, 1 day both full body resistance training, low-impact cardiovascular session
Total Active Days: 3 days (non-consecutive, e.g., M/W/F or T/TH/SAT) Total Rest Days: 4 days

Day 1: Full body resistance training session
Day 2: Rest day
Day 3: NEW: Interval Walk – Start with a 5-minute warm-up, then walk fast or jog for 30 seconds followed by 1-minute moderate pace; repeat this for approximately 20 minutes. Finally, finish with a 5-minute cool-down and passive stretch – (30 minutes)
Day 4: Rest day
Day 5: Full body resistance training + low impact cardiovascular session – 20-30 minutes
Day 6-7: Rest days

Week 4 & 5:

Week Overview: 1 full body resistance training session, 1 full body resistance training with low-impact cardiovascular exercise session, 1 interval cardiovascular session, 1 day of low-impact cardiovascular exercise
Total Active Days: 4 days
Total Rest Days: 3 days

Day 1: Full body resistance training and low-impact cardiovascular session – 20-30 minutes
Day 2: Rest day
Day 3: Interval Walk or Walk/Jog session – Start with a 5-minute warm-up, then walk fast or jog for 30 seconds followed by 1 minute of a moderate pace; repeat this for approximately 20 minutes. Finish with a 5-minute cool-down and passive stretch – (30 minutes)
Day 4: Rest day
Day 5: Full body resistance training session
Day 6: Low-impact cardiovascular session – 20-30 minutes
Day 7: Rest days

Full body At-Home Strength Routine for Weight-Loss:

Recommended: 2-3 sets of 12-15 reps; 30 seconds rest between sets Equipment required: a pair of light-medium weights

4 Week Workout Plan

Bodyweight squats or weighted squats
Stationary lunges on each leg
Alternating lunges on each leg
Push-ups (modified with knees down, hips forward, and core engaged)
Bent-over rows with weights
Squat into shoulder press
Forearm plank (modified with knees down or full plank)
Kneeling side plank (modified with knees down) on each side
Supermans
Russian twists
Glute bridges
Dead bug exercise

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5-week at-home workout routine for muscle growth:

This comprehensive program begins with 2 days of full-body resistance training and one day of low-impact cardiovascular exercise. As the weeks progress, you will gradually increase your resistance training to 3 days a week, focusing on lower-body, full-body, and upper-body/core sessions. Additionally, you will incorporate 2-3 cardiovascular sessions per week.

At the beginning of the program, you will have 4 rest days, but by the end of the 5 weeks, this will decrease to 3 rest days.

30-day workout plan

Week 1:

Week overview: 2 Full-body resistance training sessions, 1 low-impact cardiovascular session

Total Active Days: 3 non-consecutive days (e.g., Monday, Wednesday, Friday or Tuesday, Thursday, Saturday)
Total Rest Days: 4

Day 1: Full body resistance training session (see program below)
Day 2: Rest day
Day 3: Low-impact cardiovascular session (Walk or bike – just get moving) – 15-20 minutes
Day 4: Rest day
Day 5: Full body resistance training session (see program below)
Day 6 & 7: Rest days

Workout Plan Fitness and Weight-loss

Week 2:

Week overview: 2 Full-body resistance training sessions, 2 low-impact cardiovascular sessions

Total Active Days: 3 non-consecutive days (e.g., Monday, Wednesday, Friday or Tuesday, Thursday, Saturday)

Total Rest Days: 4

Day 1: Full body resistance training session
Day 2: Rest day
Day 3: Low impact cardiovascular session (walk or bike) – 20-30 minutes
Day 4: Rest day
Day 5: Full body resistance training session AND low-impact cardiovascular session (walk or bike) – 15-20 minutes
Day 6 & 7: Rest days

Week 3:

Week overview: 1 Full-body resistance training session, 1 upper-body/core session combined with low-impact cardiovascular session, 1 lower-body session combined with low-impact cardiovascular session

Total Active Days: 3 non-consecutive days (e.g., Monday, Wednesday, Friday or Tuesday, Thursday, Saturday)

Total Rest Days: 4

Day 1: Lower Body resistance training and low impact cardio (20 minutes) session
Day 2: Rest day
Day 3: Full body resistance training session
Day 4: Rest day
Day 5: Upper body + core resistance training and low-impact cardio (20 minutes) session
Day 6 & 7: Rest days

Week 4 & 5:

3 days resistance training (1 lower-body, 1 upper-body, and 1 full-body); 2-3 days low-impact cardiovascular sessions; 1-day interval walk or interval walk/jog session

Week overview: 3 days resistance training; 2 low-impact cardiovascular exercises

Total Rest Days: 4
Total Rest Days: 3

Day 1: Lower Body resistance training + low impact cardio (20-30 minutes) session
Day 2: Rest day
Day 3: Full body resistance training session
Day 4: Rest day
Day 5: Upper body + core resistance training session + optional low impact cardiovascular session (20-30 minutes)
Day 6: Low impact cardiovascular session (30 minutes)
Day 7: Rest day

The Perfect Workout Plan for Any Fitness Level

Full body At-Home Strength Routine for Muscle Growth

This program can be divided into lower body, upper body, and core workouts starting from week 3.

Recommendation: 3-4 sets of 8-10 repetitions; rest for 30-45 seconds between sets

Required equipment: a set of light to medium weights

Lower Body

Bodyweight Squats (incorporate weights from weeks 3-5)
Stationary Lunges each side (progress to alternating lunges from weeks 3-5)
Alternating Lunges
Wall Sit – initially aim for 15-20 seconds, gradually increase to 30 seconds
Glute Bridges
Standing Calf Raises

Upper Body

Push-ups (start with modified position, progress to full push-ups when ready)
Bent over Rows with weights
Squat into Shoulder Press
Triceps Kickbacks

Core

Forearm Plank (modify with knees on the ground or go for a full plank)
Note: Slight modification – aim for 2 sets of 30-second holds
Kneeling Side Plank Hip Lifts/Lowers (modify with knees on the ground)
Russian Twists
Dead Bug Exercise

5 Additional Tips for Beginner’s Workouts

1. Avoid jumping into intense workouts – Many beginners make the mistake of immediately taking on more strenuous activities. Be cautious not to overexert yourself, as this can lead to injuries and impact your motivation to stick to a fitness routine. Progress gradually, and keep in mind that strength and performance improve over time.

2. Always warm up and cool down – Whether you’re doing resistance training or cardiovascular exercises, it’s crucial to start with a 5-minute warm-up and finish with a 5-minute cool-down. These steps are essential at every fitness level. A good cool-down involves gentle movements and passive stretching to aid in muscle recovery.

3. Understand your body’s limits – Be aware of your physical limitations and any past injuries. Pay close attention to your body’s signals while exercising, and take a break if you experience pain or any warning signs of overexertion.

4. Find enjoyment in the process – To stay motivated, choose exercises that you enjoy, shift your focus to the present, and embrace the feeling of moving your body more regularly.

5. Don’t neglect rest and recovery – Rest is just as important as training. Strike a balance between active and rest days, and remember to incorporate gentle stretching on your rest days.

ACSM recommends including at least two weight training sessions per week, working all major muscle groups, and performing moderate-intensity cardiovascular exercise for a minimum of 30 minutes, five days a week. Varying low to moderate-intensity activities can be part of these five days.

The key is to keep moving and gradually incorporate more cardiovascular exercises, such as walking, biking, or swimming. Start with activities within the low to moderate-intensity zone. Lastly, remember to pay attention to your nutritional and hydration needs, fueling your body with whole foods and reducing processed foods and sugary drinks to achieve your fitness goals.

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