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How to Create a Weekly Workout Routine for Beginners


3 Steps To A Solid Weekly Workout Routine For Beginners

If you’re new to the fitness world, you may not know how to create a weekly workout routine or where to even begin. How many days should you be working out? Should you be doing whole body workouts, or focusing on one area of the body each session? As a beginner, it can be a challenge to get started.

The good news is that creating a weekly workout routine for beginners is not as complicated as you might think. Check this out.

What Are Your Fitness Goals?

Before you even create a routine, you need to sit down and think about what your fitness goals are. Are you only interested in losing weight, or do you want to bulk up? Your goals will make a difference in how many days you exercise, and what your weekly workout routine will consist of.

In all honesty, you should be thinking about adding strength training into your routine regardless of what your goals are. Weight training will not only help you build muscle, but also help you burn more calories, improve your range of motion and prevent muscle loss as you lose weight.

Helpful Tips and Advice For A Beginners Workout Routine

As a beginner, there are some important things that you need to keep in mind when starting a workout routine.

The first few weeks of training will be all about boosting your metabolism, so high-intensity workouts are key.

  • Save your rest days for Saturday and Sunday. This will make it easier to stick to your routine.
  • Find a way to stay motivated each day. It’s easy to fall into bad habits, but staying consistent with your training is the only way to reach your goal.
  • Hold yourself accountable. Pair up with a friend and workout together. If you hold yourself accountable to them, you’ll find it harder to skip a workout.
  • Focus on HIIT (High Intensity Interval Training) routines. With this type of training, you’ll be pairing exercises together and performing sets without rest. For example, you may do a set of bicep curls and then a set of squats with no rest in between. These workouts really challenge your body and force you to burn more calories and fat.

Settling into a new routine can be difficult, but make it a point to be consistent. You’ll start seeing results quickly, and those results will motivate you to keep going.

And while you shouldn’t be too lenient, you shouldn’t be too hard on yourself either. If you fall off track, pick yourself back up and start again the next day.

How To Create A Weekly Workout Routine

wekkly workout routine for begiinners

Start NOW – not tomorrow!

If you’re brand new to working out, you may want to consider using a pre-made training routine or workout program. These routines and programs were created by people who already know what works and what doesn’t. They take the guesswork out of the process by giving you a blueprint to follow.

With your goals in mind, you can take the time to research and build your own routine, or you can search for a training program that’s designed to help you reach your goal.

The Six Pack Shortcuts program, for example, is a great option for anyone looking to build muscle and finally achieve that six pack they’ve always wanted. And in this program, you’ll find pre-made workout routines designed for beginners.

It’s also important to note that a weekly routine for men will look the same as a weekly routine for women. It doesn’t matter what your gender is. Everyone can benefit from the same exercises. The only difference is the amount of weight you lift.

Example Weekly Workout for Beginners

The best way to get an idea of what a weekly workout should look like is to see an example. I’m going to share some snippets from the Six Pack Shortcuts workout program. Now, I can’t share the entire workout for each day, but I can give you a taste of what your weekly routine should look like to get you started.

Some of the exercises elude to using free weights, but dumbells work just as well, so just keep that in mind. In fact, you can go pretty minimal with equipment: a pull-up bar and adjustable dumbells is all that needed.

Workout Day 1

EXERCISE REPETITIONS REST SETS
Push-ups (warm-up) 10 to 20 60 Sec 1
Flat Bench Press 12 60 Sec 3
Seated Military Press 12 60 Sec 3
Barbell Squat 15 60 Sec 2
Decline Sit-ups As Many As Possible in 15 Sec 15 Sec 4

Workout Day 2

EXERCISE REPETITIONS REST SETS
Jumping Jacks (warm-up) As Many As Possible in 20 Sec 20 Sec 1
Standing Dumbell Shoulder Press 12 60 Sec 2
Dumbell Walking Lunges 20 (10 each leg) 60 Sec 2
Bicycle Crunches 20 60 Sec 4

Workout Day 3

EXERCISE REPETITIONS REST SETS
Bodyweight Squats As Many As Possible in 20 Sec None 10
Jumping Jacks As Many As Possible in 20 Sec None 10
Dynamic Push-ups As Many As Possible in 20 Sec None 10

Workout Day 4

EXERCISE REPETITIONS REST SETS
High Knees As Many As Possible in 20 Sec None 10
Reverse Crunch As Many As Possible in 20 Sec None 10
Half Burpees As Many As Possible in 20 Sec None 10

Workout Day 5

  • Repeat the workout from Day 1

    Day 3 and Day 5 Tips

    For this workout, perform each exercise one after another for 10 rounds. So go with as many body squats in 20 seconds, followed by jumping jacks,

    then followed by dynamic push-ups. That is one round. Rinse and repeat non-stop until all 10 sets are complete. This will blast you!

What’s Next For You?

Use the workouts in this post for the next few weeks to get into the swing of things, but be sure to maintain a calorie deficit to see the results of your efforts. A good place to start is 200-300 calories below your maintenance level.

You can also take a look at the Six Pack Shortcuts program and give it a shot as well. With the full coaching and demonstration videos you can’t go wrong. The Zero Willpower eating system of Six Pack Shortcuts will also make sure you are eating right, and making the most of f your time with their Afterburn (HIIT) workout program.

 

 

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3 Comments on How to Create a Weekly Workout Routine for Beginners

  1. This is pretty good but a bit old school especially on the sit ups, which a good number of fitness gurus will agree with me are not so good for your back and in this case we are looking at beginners. I would suggest you replace those with regular static and dynamic planks and standard crunches and reverse crunches. Insist that the beginner should concentrate on using the body weight with mixes of dynamic and static routines until they can carry their weight comfortably say… through a 15-20 reps 2-3 set per workout. Also on the static, if they can hold a particular position say squat or push up for at least 30 seconds in between the reps, then as a trainer I will feel comfortable to move them to the next level.

    Thanks, TonyHomegym

    • Hi Anthony,

      Thanks for stopping by to read my article ad posting feedback. I think I will make a few adjustments to this modify the workout a bit to incorporate some better ab related exercises. I agree with your feedback about the sit-ups and that there are better variations out there that cane be used.

      Great feedback.

      Thanks,
      Liam

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