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Have you wanted to get into or return to exercise, but have no idea where to begin? We got you covered! Today we will be covering the four main guidelines we suggest for getting started with a routine. Please note that if you are more advanced or have specific goals relating to fitness (like racing, bodybuilding, etc), these guidelines may not apply as well to you.
1. Full body workouts.
If you are busy like the majority of our personal training clients are, you likely do not have a bunch of extra hours to spend strength training. And that is completely okay. We suggest aiming for 2-3 strength training sessions per week with an overall full body focus. This way, in case you miss that third day every once in a while, you will still see and feel the benefits of those other two sessions each week (and not miss a muscle group!).
2. F is for fundamentals.
There are so many exercises out there, but you know what the most effective ones are? The fundamentals. These are composed of push, pull, hinge, squat, lunge, and carry, although we also add core into the mix. Love doing biceps and triceps or ____ (insert your fave exercise that may not appear to fall into those categories here)? No problem! You can simply add those to the end of your full body workout or where you see fit.
3. Conditioning - not just for your hair.
Our third component, which is often more pertinent once you get a regular strength routine going, is conditioning sessions. We suggest 2-3 sessions per week. These can be HIIT (high intensity interval training) or a higher intensity cardio workout lasting 20-30 minutes in duration. These will benefit your cardiovascular health, burn calories, and support your strength routine without being detrimental to it.
4. Break up… your sedentary time.
Try to decrease your sedentary time throughout the day. You can do this by aiming for
6,000-8,000 steps per day (or more if you are already at this threshold), taking
walking/standing breaks during your work day, and doing those seemingly simple but
easy to forget activities like parking further from the grocery store and taking the stairs
whenever possible. This will help out significantly over the long term by increasing your
TDEE (total daily energy expenditure), which is very useful for weight loss and overall
well-being.
5. Bonus suggestion… hire a professional.
One of our trainers once said, “I wouldn’t try to file my taxes on my own because I could
really mess things up for myself. That’s why I get a professional to help me.” And we can
easily apply that to fitness. Take the mental load off yourself and consider finding a
trainer who is educated, caring, and prioritizes your safety and goals. We can help with
that. Some of our own trainers have coaches too, and it allows them to focus their
mental load more on their clients while still reaching their own goals.
The Takeaway
At first glance, this can be a lot of info to take in. Our suggestion? Determine what one actionable step is and work on implementing that first. Then you can consistently add more in as you see fit. What will your first step be? Let us know below so we can cheer you on and support you! Did this blog post lead to more questions? Sign up for a free Zoom call with one of our coaches, and we can help you get started!
Jessica Corkin is a certified personal trainer at Begin Within. She holds a Master’s Degree in Exercise Science and has spent the last eight years working in the fitness and wellness industry. When she is not virtually training clients, she enjoys strength training, running, being outdoors, and spending quality time with her husband and dog. Connect with her here.
Get our free Stay at Home Workout Guide (that has 3 FREE workouts included) here.