A Beginner’s Guide to Building a Workout Routine

January is traditionally a time when we make resolutions, introducing or changing our exercise routine is often something we think about at this time of year. Starting a fitness journey can be overwhelming, but by defining your goals and then creating a structured workout routine to achieve them is a great way to stay motivated. In our blog this month, I wanted to share the framework of a beginning workout session that will set you up for success.  

1. Define Your Why

Having the right mindset is important. Before you start, it’s important to define why you want to introduce or change your fitness routine. It’s a good idea to write this down so that you can regularly refer back to it to consolidate the why in your mind and support you on the days that feel tougher to get started.

2. Set a Goal

 Setting your goal and defining something that you wish to aim for is a really important place to start. Is there something in particular you want to achieve?  Whether it’s a specific walking challenge, half marathon, triathlon or a more general goal like gaining muscle, improving endurance, or just feeling healthier, knowing your goals will help shape the exercises in your routine.

3. Start with the Basics

For beginners, focusing on fundamental exercises is key to building strength. These exercises help build a solid foundation, there are seven main areas in the body to consider; legs, upper body (back and chest), arms, core, hip stability, shoulder stability and posterior chain (back, glute max and hamstrings). An example workout could look like this:-

• Squats: Great for working the legs and glutes.
• Deadlifts: Excellent for posterior chain strength.
• Planks: Core strengthening and stability.
• Squatted lateral tube walks: Targeting legs and improving balance.
• Rows: Strengthening the back and improving posture.
• Bicep curl and overhead presses: Solid arm exercises.
• Inchworms: Good for both core and shoulder stability.

Complete 10 repetitions of each exercise with a light dumbbell 2-4kgs and do 3 sets of 10 repetitions. You could also build a workout out of the following 7 blocks that focus on these areas of focus, go lighter on the weights as needed:-

4. Schedule Your Workouts

Consistency is crucial for success when building your exercise routine. Plan to complete at least three workouts per week to start with. Here’s a simple weekly plan:

• Monday: Full-body workout as above
• Wednesday: Walking with purpose or light job as you build strength and stamina.
• Friday: Full-body workout again.

It can also sometimes be hard to stay motivated, finding an exercise buddy to work with or check in with can help.

5. Warm-Up and Cool Down

This is a part that often gets missed, but it is so important. Always start with a warm-up to prepare your mind and body for exercise. A 5-minute warm-up can include walking or jogging and smaller unweighted versions of the exercises you will do in your workout. Plan to include some dynamic stretches like swinging the legs one at a time to warm up and gently stretch the hamstrings. Similarly, end each workout with a cool down to help your muscles recover. This can include static stretching and deep breathing exercises.

6. Mix It Up

Once you get going on your new routine, variety keeps things interesting and helps prevent boredom. You can add interest by mixing up your workouts by incorporating different types of exercises, such as:

• Strength Training: Using weights or bodyweight exercises.
• Cardio: Activities like walking, running, cycling, or swimming.
• Flexibility and Balance work with yoga or Pilates.

7. Progress Gradually

Start with lighter weights or simpler exercises, start slowly and gradually increase the intensity as you get stronger. This prevents injury and keeps you motivated as you see improvements.

8. Listen to Your Body

Pay attention to how your body feels. It’s normal to experience some soreness when starting out, but a sharp pain is a sign to stop and rest. Always give your body time to recover, and don’t push yourself too hard.

9. Stay Hydrated and Eat Well

Exercise is just one part of the equation. Staying hydrated and eating a balanced diet will support your fitness goals. Focus on adding whole foods, lean proteins, healthy fats, and plenty of fruit and vegetables.

10. Track Your Progress

Keep a workout journal or use a fitness app to track your progress. Documenting your workouts helps you stay accountable and motivated, it will also help you realise how far you have come.

Final thoughts

Starting a new workout routine doesn’t have to be intimidating. By setting clear goals, focusing on fundamental exercises, and staying consistent, you’ll build a strong foundation for your fitness journey. Remember, everyone starts somewhere, what’s important is that you take that first step and keep moving forward.

If you’re unsure about technique or how to perform certain exercises, consider working with a personal trainer. They can provide personalised guidance and ensure you’re exercising safely and effectively. Good luck, let me know how you get on and please get in touch if I can help you kick start your January fitness journey.