Workout Plan for Beginners
Starting to exercise and don't know where to begin? We've prepared a simple 4-week plan to get you in shape gradually.
Starting a regular exercise routine is one of the best decisions you can make for your health. Our 4-week plan will get you in shape gradually and safely.
Weeks 1-2: Building Foundations
Start with 3 workouts per week, 30 minutes each. Focus on basic bodyweight exercises: squats, push-ups (modified on knees if needed), lunges and planks. Allow plenty of rest between exercises.
Weeks 3-4: Increasing Intensity
Add a fourth workout and extend sessions to 40 minutes. Introduce light dumbbells and try interval training (30 seconds effort, 30 seconds rest).
Key Principles
- Warm-up — Always start with a 5-minute warm-up.
- Technique — Proper form is more important than the number of reps.
- Recovery — Muscles grow during rest, not during training.
- Hydration — Drink plenty of water before, during and after exercise.
What Equipment Do You Need?
To start, all you need is comfortable clothing and an exercise mat. Later, add a set of dumbbells (2-5 kg) and a resistance band. You can find everything in our Fitness section.
