The Best Workout Routines for Beginners
Are you looking to get fit and healthy in the new year, but don't know where to start? Don't worry, we've got you covered! In this blog post, we will discuss the best workout routines for beginners. We'll also provide some helpful tips on how to stick with your fitness routine, and offer advice on which supplements can help give you an edge. Let's get started!
Basic Principles Of Workout Routines For Beginners
When you’re starting out on your fitness journey, it’s important to keep a few basic principles in mind:
1. Start slow and gradually increase the intensity of your workouts. It’s important to ease into things so that you don’t overwhelm yourself or get discouraged.
2. Incorporate a variety of different exercises into your routine. This will help to keep things interesting and ensure that you’re working all of the different muscle groups in your body.
3. Make sure to warm up before every workout, and cool down afterward. Warming up helps to prevent injuries while cooling down allows your body to recover and repair itself after a strenuous workout.
Now that we’ve covered the basics, let’s take a look at some specific workout routines for beginners.
Workout Routines For Beginners
1. The “Full-Body” Workout:
This routine is perfect for those who are just getting started with their fitness journey. It works all of the different muscle groups in your body and can be done 3-4 times per week.
2. The “Upper Body” Workout:
Start by doing a warm-up, such as light jogging or jumping rope. Then, move on to your upper body exercises. For beginners, we recommend the following exercises:
Push-ups: Place your hands on the ground shoulder-width apart. Lower your body until your chest is an inch from the ground, then push back up. Aim for 10-15 reps.
Pull-ups: Grab a pull-up bar with an overhand grip, and hang from the bar with your arms fully extended. Pull yourself up until your chin is over the bar, then lower back down. Aim for 5-10 reps.
Shoulder press: Start by holding a dumbbell in each hand, with your palms facing forwards and your elbows at shoulder level. Press the weights overhead, then lower back to the starting position. Aim for 10-15 reps.
3. The “Lower Body” Workout:
Again, start with a warm-up. Then, move on to your lower body exercises. For beginners, we recommend the following exercises:
Squats: Stand with your feet shoulder-width apart, and lower your body down as if you were going to sit in a chair. Make sure to keep your knees behind your toes, and push back up to the starting position. Aim for 10-15 reps.
Lunges: Start by standing with your feet together. Take a big step forward with one leg, and lower your body down until your front knee is at a 90-degree angle and your back knee is an inch from the ground. Push back up to the starting position, and repeat with the other leg. Aim for 10-15 reps per leg.
Calf raises: Start by standing with your feet shoulder-width apart. Raise up onto your toes, then lower back down. Aim for 15-20 reps.
4. The “Core” Workout:
Crunches: Lie on your back with your knees bent and your feet flat on the ground. Place your hands behind your head, and curl your upper body up towards your knees. Aim for 15-20 reps.
Planks: Start in a push-up position, but rest on your forearms instead of your hands. Keep your body in a straight line from head to toe, and hold this position for 30-60 seconds.
Bicycle crunches: Lie on your back with your knees bent and your feet flat on the ground. Place your hands behind your head, and bring one knee up towards your chest while extending the other leg out straight. Alternate legs, and aim for 15-20 reps per side.
5. The “Cardio” Workout:
This routine can be done 3-5 times per week.
Start with a 5-minute warm-up, such as light jogging or jumping rope. Then, move on to your cardiovascular exercises. For beginners, we recommend the following exercises:
Brisk walking: Walk at a moderate pace for 30-60 minutes.
Jogging: Jog at a moderate pace for 15-30 minutes.
Swimming: Swim at a moderate pace for 15-30 minutes.
6. The “Stretch” Workout:
This routine can be done 3-5 times per week, either before or after your other workouts. Start with a 5-minute warm-up, such as light jogging or jumping rope. Then, move on to your stretching exercises. For beginners, we recommend the following exercises:
Quadriceps stretch: Stand with your feet shoulder-width apart. Grab your right ankle and pull your heel up towards your butt. Hold for 30 seconds, then repeat with the other leg.
Hamstring stretch: Lie on your back with your knees bent and your feet flat on the ground. Place a towel around your right foot, and extend your leg up towards the ceiling. Keeping your knee straight, pull on the towel until you feel a stretch in your hamstring. Hold for 30 seconds, then repeat with the other leg.
Calf stretch: Stand with your feet shoulder-width apart and place your hands against a wall. Step forward with your right leg and press your heel down into the ground. Lean into the wall until you feel a stretch in your calf. Hold for 30 seconds, then repeat with the other leg.
Supplements For Beginners
Now that you know what workout routines are best for beginners, it’s time to talk about supplements. Here are a few of our favorite supplements for beginners:
Protein Powder: Protein is essential for muscle growth and recovery. We recommend whey protein powder because it’s easy to digest and has a high biological value, meaning your body can use it effectively.
Some of the best protein powder includes:
Creatine is a compound that helps your muscles produce energy. It can help you increase your strength and power, and it’s especially effective for explosive exercises like sprinting or lifting weights.
A multivitamin is a supplement that contains a variety of vitamins and minerals. It’s a good way to ensure that you’re getting all the nutrients you need, especially if you’re not eating a well-balanced diet.
Beta-alanine is an amino acid that can help improve your exercise performance. It’s especially effective for exercises that require short bursts of energy, like sprinting or lifting weights.
BCAA stands for a branched-chain amino acid. BCAAs are a type of amino acid that can help improve your exercise performance and reduce fatigue. They’re especially effective for endurance exercises, like running or cycling.
You can buy all these supplements from a nutritional supplements shop.
These are just a few of the best supplements for beginners. Remember, you don’t need to take all of these supplements – just pick one or two that you think will be most helpful for you. And always consult with a doctor or registered dietitian before starting any supplement regimen.
Frequently Asked Questions:
1. How many days per week should I work out?
For beginners, we recommend a workout schedule of three days per week. As you become more experienced, you can increase the frequency of your workouts. Just make sure to listen to your body and give yourself enough rest between workouts.
2. How long should my workouts be?
Beginner workouts should be around 30-45 minutes long. As you become more experienced, you can increase the length of your workouts. Just make sure to listen to your body and stop if you feel fatigued.
3. How much weight should I lift as a beginner?
For beginners, we recommend starting with lighter weights and gradually increasing the amount of weight you lift as you become more comfortable with the exercises. Just make sure to use a weight that challenges you, but doesn’t put your body under too much stress.
4. Which are some of the best pre workouts to start with?
Mesomorph Pre workout, Hybrid Pre workout, Supreme Pre workout, Rage AF Pre workout, etc are some of the best pre workouts to start with.