New to Exercise? Start With This Sample Workout Routine

Does this scene sound familiar? You walk into the gym for the first time, or maybe the first time in a while, feeling energized and ready to become the kind of person who works out. But as you look around … you realize you have absolutely no idea what you’re actually supposed to do.

When you’re just entering the world of physical fitness, one of the hardest parts can be figuring out where to start. Exercise specialist Ben Kuharik shares a one-week sample workout routine that you can use over and over, from week to week, as your comfort and skill level progress.

Beginner workout plan

No matter your workout plan, every session should include three segments:

• The warm-up. Your body needs time to get ready for exercise. “Warming up helps your body adjust slowly from rest to exercise,” Kuharik explains. Experts recommend at least a five-minute warm-up, including stretching, range-of-motion exercises and low-intensity activity.
• The conditioning phase. Sandwiched between warm-up and cool-down, this marks the biggest chunk of your workout. “It’s when you burn the most calories and get the most benefit from exercise,” Kuharik says.
• The cool-down. After your workout, transition your body from exercise back to rest. “Cool-down exercises allow your body to return to baseline,” he further explains. “Your heart rate and blood pressure will return to near-resting values.”

When you’re just starting out, Kuharik recommends that during your resistance training, you do three sets of 10 to 12 reps of each exercise. Not clear on that lingo? We’ve got you:

• Reps, or “repetitions,” refer to how many times you perform an individual exercise. One squat is one rep, while 10 squats are 10 reps and so on.
• Sets are a group of reps that you perform without a break in between. If a workout routine calls for 10 reps and three sets of 10, for example, you’ll do 10 of that exercise, then take a break, then do 10 more, then take a break, and then do your last 10.
• Rests are short breaks between sets. But don’t go anywhere! This isn’t the time to fold the laundry or grab a sandwich. Down some water, catch your breath and start your next set.

Now, let’s get started! Kuharik shares a simple, easy-to-follow sample workout routine for one week. (And important note: If these moves are outside of your current ability level, keep reading! Kuharik offers modifications to make any move doable.)

Day 1: Cardio

Start the week strong by taking a walk, whether you head outside, hit the treadmill or circle the track at a gym.

“If you’re on a treadmill doing about three miles an hour, you’re probably going to break a little bit of a sweat,” Kuharik notes. “Try to add a little bit of an incline, too — say, 3%.”

Aim for a brisk, sweat-inducing walk of at least 20 minutes. But if that’s too much for you, Kuharik suggests doing 15 or 10 minutes to start. “You’ll see improvements over time.”

Day 2: Upper body

You did cardio yesterday, so today, you’ll start resistance training (also called strength training). These exercises may use the weight of your own body to create resistance, which makes your muscles work hard.

You’ll start with:

• A 10- to 30-second plank. Get in a push-up position and hold, with your body lifted off the ground and your elbows positioned beneath your shoulders. Be sure to engage your glutes, tighten your core and keep your back straight. Try to hold the position for 10 to 30 seconds. (Too difficult? Drop your knees or forearms — or both — to the mat.)

Then, you’ll do 10 reps of each of the following exercises:

• Dumbbell rows. This move targets your back muscles. Stand up straight and hinge forward at your hips, with your arms at your side and a light weight in each hand. Drive your elbows back while squeezing your shoulder blades together. Then, slowly lower your weights back to your side. That’s one rep. (For modifications, sit straight up in a chair and hinge at your waist, rather than standing. You can also skip the weights.)
• Push-ups. Keep your elbows at your side and bend them to slowly lower your body toward the floor. Keep your body aligned as you push back up from the floor into a plank. Need a modification? Do them on your knees or against a wall.

Day 3: Lower body

Your upper body is probably a little sore today, so you’re going to switch it up and focus on the lower half this day.

You’ll do 10 reps of each of the following exercises:

• Squats. With your feet shoulder-width apart and toes pointed slightly outward, hinge your hips, push your butt back and slowly lower until your thighs are parallel to the ground. Once you rise back up, you’ve done one rep. (If you can’t do a full squat, try a “sit-to-stand,” a squat into a chair for stability.)
• Lunges. These target your calves, quads, glutes and more. With your feet hip-width apart, take a step forward with your left foot, lowering until both knees are bent at 90 degrees. After doing 10 lunges, switch sides (with your right foot forward instead). Complete 10 lunges on this side of your body, as well.
• Bridges. This move targets your hamstrings and gluteal muscles (aka glutes). To do them, lie flat on your back with your knees bent upward and your feet on the floor. Then, lift your pelvis in the air and briefly hold your position before lowering your pelvis to the floor. That’s one rep.

After you’ve done 10 reps of each of these moves, take a quick break and start it again, until you’ve completed three full sets.

Day 4: Cardio

Time to go for a ride. Whether you head to a spinning class, hop on a stationary bike or take your bicycle to a nearby trail, cycling is a great cardio workout that’s sure to break a sweat.

As with walking, aim for a sweat-inducing 20-minute workout. But if that’s not doable to start, do whatever you can and work up toward more over time.

Day 5: Total body

A total-body workout is exactly what it sounds like: a workout that varies your movements to hit on multiple parts of the body, instead of focusing on someplace specific.

Today, you’ll mix and match moves from your upper-body workout and lower-body workout by doing 10 reps and three sets of each of the following exercises:

• Push-ups
• Squats
• Rows

The good news? By now, you already know how to do these, so you don’t have to learn anything new.

Days 6 and 7: Rest

Congrats, you’ve made it through the week! Now, it’s time to let your body recover.

Taking a day off between your workouts gives your muscles a break. Help them out by hydrating, eating nutritious foods and doing some light stretching to loosen up anything that feels especially tight.

When your rest days are up, your workouts start anew. Follow the same schedule but focus on leveling up in skills, always paying close attention to your form.

How to make your own workout schedule

Once you’ve mastered this sample workout plan, you can start to experiment with additions and new options. But even in the beginning, Kuharik reiterates that you may need to modify the plan based on your abilities, and that’s OK.

Final thoughts on getting started

Kuharik shares a few final tips on following this sample workout routine.

• Modify to your skill level. “There’s always a way to progress or regress based on your ability,” Kuharik states. “As you progress, try doing just a bit more. Do 11 reps instead of 10, then 12 reps instead of 11. Use slightly heavier weights. Walk for five more minutes than before. Transition from floor planks to forearm planks to high planks.”
• Embrace rest. If the body part you’re aiming to exercise is still sore, take a rest day or switch to light cardio. Just as important, prioritize everyday rest, like getting enough sleep and eating enough protein in every meal.
• Don’t burn yourself out. Kuharik recommends holding back just a little bit. “You should always have two reps left in the tank,” he says. “If I say I’ll give you $1,000 to do five more reps, there should be no chance you can do it. But you should be able to do two more, if you really had to.”
• Try a trainer. Need a little help? Consider working with a trainer. They can help you figure out how to maximize workouts and offer recommendations on health goals related to nutrition, recovery and more.

Bottom line? The more you work out, the more comfortable you’ll become — and the stronger you’ll get!