The hardest part of building a workout habit is starting it. Once you are off the ground, it’s pretty easy to maintain it. A lot of people aim to start working out but never get around to it. Some who do, do it for a few days and stop. One of the reasons why they do this is – the workout routine they chose to do is not suitable for beginners. So what are the things that you need to keep in mind when creating beginner workout plans? We discuss the same in this article. We give you a 5-step strategy to create the best workout plan for a beginner.
Identifying the aim of the workout plan will help you decide how to plan it. People have different reasons for wanting to work out. Some of them include:
Once you have established the goal, you can add relevant exercises to the weekly workout plan. For example, if you want to lose weight, a good blend of cardio and strength training will be most effective. If you are short on time, the HIIT workout (High-Intensity Interval Training) is the way to go. HIIT workouts involve doing intense exercises for a short time followed by a break. This is repeated a bunch of times.
If you aim to increase endurance, include cardio in your workout. Stretching will help you become more flexible. Strength training exercises like push-ups, crunches, squats, and lunges help build muscle and strength.
There are many different kinds of exercises out there. The workouts won’t be effective if you don’t plan them. Choosing the exercises to include in your workout for beginners depends on the goal, as stated above. You can do these exercises either in a gym or at your home. Some exercises do need some kind of equipment. But you can also work out without any kind of equipment.
Beginner gym workouts use equipment like treadmill, spin bike, chest press machine, shoulder press machine, etc. If you want to work out at home instead, you can use a resistance band. It is cheap and very effective in strength training. Following are the different basic kinds of exercises:
Workout can be made as long or as short according to the time you have. If you have got an hour, you can dedicate yourself to exercising. You can divide it like this:
You can modify this according to your needs. In case you got only 15-20 minutes, you can do a warm-up for 2 minutes before the workout and stretch for 5 minutes after. You can include one or two HIIT workout sessions in this. Keep only the exercises that are most effective towards your goal, and discard the rest.
You can’t do all the necessary exercises in a day. This is where the workout split comes in. You dedicate each day to a specific set of muscles. For every day of the week, you can focus on one set of muscles – legs, back, core, biceps, forearm, chest, and shoulder. Just make sure you cover all the muscle groups in a week.
Now that you have figured out all the individual elements, it’s time to put it all together. Make sure that the gym workout plan for beginners is not too intense. More often than not, people push themselves a little too much in the gym. This can cause body pain, and the person might not want to do it again. So, start slow and then eventually make it more intense. Leave a day for rest in a week. The body gets time to rest and recover.
That’s it! Your beginner workout plan is ready. Classplus provides a platform for teachers to teach online. This does include not only the conventional subjects but also extra-curricular activities like exercising, dancing, singing, etc. Professional trainers can upload their workout routines on the app we create for them. We will help you build an app that will reflect the brand of your institute. It is extremely easy to use, and anyone can record video lessons and upload them to the app.
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