When you’re stepping into a fitness routine, it can seem daunting, but constructing a total workout schedule doesn’t have to be so, well, complicated. The aim is to “achieve a balanced plan of strength training, cardio, flexibility and rest.” You will get better results and not burn out when those are in concert.
Resistance Training (2–3 days per week)
As far as workouts for strength go, this is the bread-and-butter. They are great for building muscle, boosting metabolism, and strengthening your body as a whole. Newbies should start with simple, compound movements such as squats, push-ups, lunges and dumbbell rows. These types of ‘full-body’ workouts are perfect for beginners as they train multiple muscle groups simultaneously.
Cardio (2–3 days per week)
Cardio helps keep your heart healthy and increases endurance. It doesn’t have to be infinite running — walking, cycling, swimming or even dancing all count. Commit to 20–30 minutes minimum per session. Combining steady-paced cardio with bursts of high-intensity exercises (like sprints) can make workouts more efficient and potentially more fun.
Flexibility and Mobility (2-3 days a week)
Stretching and mobility are also some of the most overlooked but are very important aspects of injury prevention. Basic yoga flows, dynamic stretches or even foam rolling sessions increase flexibility and get your body into recovery mode quicker. Even 10 minutes after a workout counts.
Rest & Light Recovery (1–2 days/week)
Sleep is as important as movement. Muscles grow and repair during quiet periods, so aim for at least one complete rest day. Focus on getting plenty of quality sleep, hydrating well and eating healthy, balanced meals to aid recovery.
Sample Beginner Schedule
Monday: Full-body strength workout
Tuesday: Cardio
Wednesday: Rest or light stretching
Thursday: Full-body strength workout
Friday: Cardio
Saturday: Yoga or mobility training
Sunday: Rest
For newbies: This basic, balanced plan is the start of a lifelong commitment to fitness.
