From Novice to Pro: A Step-by-Step Guide to Starting Your Fitness Journey
As a personal trainer, you know that helping clients achieve their fitness goals starts with a strong foundation. For complete beginners, this means introducing them to the basic exercises and workouts that will form the basis of their training program.
Before diving into specific exercises, it’s important to set some context by discussing the principles of exercise selection. When choosing exercises for beginners, the goal is to select movements that are:
- Safe and effective: Beginners may be unfamiliar with proper form, so it’s important to choose exercises that are relatively low-risk and easy to learn.
- Efficient: Beginners may have limited time and energy, so it’s important to choose exercises that provide a lot of bang for their buck by targeting multiple muscle groups at once.
- Progressive: Beginners should start with exercises that are relatively easy to perform, and then progress to more challenging variations as they become more comfortable and confident.
Bodyweight exercises are a great place to start for beginners because they don’t require any equipment and can be done anywhere. Some examples of bodyweight exercises that are suitable for beginners include:
- Push-ups: Push-ups are a classic upper body exercise that targets the chest, triceps, and shoulders. If push-ups are too difficult at first, beginners can start with modified versions such as wall push-ups or incline push-ups on a bench.
- Squats: Squats are a compound exercise that targets the legs and glutes. Beginners can start with bodyweight squats or progress to using a resistance band or dumbbells as they get stronger.
- Lunges: Lunges are a great lower body exercise that targets the quadriceps, hamstrings, and glutes. Beginners can start with stationary lunges or progress to walking lunges as they get more comfortable.
- Planks: Planks are a great core exercise that targets the abdominal muscles, lower back, and shoulders. Beginners can start with modified plank variations such as elbow or knee planks, and then progress to full plank holds as they get stronger.
Resistance band exercises
Resistance bands are a versatile and convenient tool that can help beginners build strength and improve their form. Some examples of resistance band exercises that are suitable for beginners include:
- Banded rows: Banded rows are a great upper body exercise that targets the back and biceps. Beginners can start with a light resistance band and progress to a heavier band as they get stronger.
In addition to strength training, beginners can also incorporate some cardio exercises into their workouts. Some examples of cardio exercises that are suitable for beginners include:
- Jogging: Jogging is a moderate-impact cardio exercise that can be performed by people of all fitness levels. Beginners can start with short jogs and gradually increase the distance as they get more comfortable.
- Biking: Biking is a low-impact cardio exercise that can be performed by people of all fitness levels. Beginners can start with short bike rides and gradually increase the distance as they get more comfortable.
It’s important to remember that every individual is different, and it’s important to listen to your body and progress at a comfortable pace. It’s also a good idea to consult with a healthcare professional or a certified personal trainer before starting any new exercise program.
One way to keep track of progress and stay organized is by using a training notebook app like our app The Training Notebook.
The Training Notebook Founder