She Strengthens

Getting Started with Fitness: A Beginner’s Guide

Are you new to working out and looking to kickstart your fitness journey? Congratulations on taking the first step towards a healthier you! This 1-week workout routine is designed to help you build strength, endurance, and confidence in the gym.

Tips for Getting Started

Before you begin, remember to:

• Know your limits and start with weights and equipment you can control
• Focus on correct posture and form to prevent injuries
• Set realistic fitness goals and celebrate your progress
• Be consistent with your workouts and patient with yourself
• Think of exercise as a form of self-care and prioritize your overall well-being

1-Week Workout Routine for Beginners

This full-body strength training workout routine is designed to be completed 3 times a week, with active rest days in between. Each day focuses on a different set of exercises to target specific muscle groups.

Day 1: Full-Body Workout

• Warmup: 5-10 minutes of light cardio and stretching
• Exercises:
  • Standing march (core)
  • Stability ball dumbbell press (chest)
  • Seated cable row (back)
  • Seated stability ball military press (shoulders)
  • Ball squat (legs)
  • Single-leg triceps pushdown (triceps)
  • Single-leg dumbbell curl (biceps)
• Cooldown: 5-10 minutes of stretching

Day 2: Active Rest Day

Take a break from intense exercise and focus on active recovery. Go for a brisk walk, do some light yoga, or engage in any moderate-intensity activity that gets your blood flowing.

Day 3: Full-Body Workout

• Warmup: 5-10 minutes of light cardio and stretching
• Exercises:
  • Plank (core)
  • Stability ball dumbbell row (back)
  • Push-up on stability ball (chest)
  • Single-leg dumbbell scaption (shoulders)
  • Walking lunge (legs)
  • Single-leg biceps cable curl (biceps)
  • Stability ball triceps extension (triceps)
• Cooldown: 5-10 minutes of stretching

Day 4: Active Rest Day

Repeat the activities from Day 2 or try something new, like swimming or biking.

Day 5: Full-Body Workout

• Warmup: 5-10 minutes of light cardio and stretching
• Exercises:
  • Floor prone cobra (core)
  • Alternating step-up (legs)
  • Stability ball dumbbell fly (chest)
  • Shoulder shrug with dumbbells or resistance bands (shoulders)
  • Seated lat pulldown (back)
  • Standing one-arm cable extension (triceps)
  • Seated hammer curl on stability ball (biceps)
• Cooldown: 5-10 minutes of stretching

Day 6: Active Rest Day

Repeat the activities from Day 2 or try something new.

Day 7: Rest Day

Take a well-deserved break and let your muscles recover. You’ve earned it!

Exercises Explained

Each exercise is designed to target specific muscle groups and improve overall strength and endurance. Follow the instructions carefully and focus on proper form and technique.

Staying Safe

Remember to prioritize your safety and well-being throughout your fitness journey. Maintain proper form, take regular breaks, and don’t push yourself too hard. With consistency and patience, you’ll be on your way to a healthier, stronger you!