As a fitness trainer for 18 years, this is exactly what I’d recommend to a beginner who is wanting to start an exercise routine (that is safe, effective & maintainable!)
You want to start working out – yay! This might be the first time (or 10th) you’ve said that…but no matter what, you can start NOW. The key is to do it RIGHT so you can actually stick with it for more than 2-3 weeks!
This Beginner’s Workout Guide will help you do just that!
If you’re new here – then hi, I’m Allison!
I help women Look, Feel and Function at THEIR personal best using a whole body, functional medicine approach to health. Without using extremes or cookie cutter approaches, I provide the framework AND the support needed to create optimal energy, balanced hormones, and a body that you feel comfortable and confident in! CLICK HERE for details on how to work with me.
How to Start Exercising: Your Beginner’s Guide to Exercise
1. FIRST: TAKE A BASELINE SELF ASSESSMENT.
Ask yourself these questions:
How much do I stand and move throughout the day?
How many steps do I take each day?
What are my current health concerns?
What are my health goals?
What am I looking to achieve from starting exercise?
Before you start actually doing anything, you’ll want to base it on these factors.
2. Increase your physical activity first.
Exercise is so important, but physical activity throughout the day is the foundation we need BEFORE starting an exercise program.
This is NEAT (non exercise activity thermogenesis)
And this movement is crucial for our metabolic health, energy, focus and more.
This means standing, walking, taking a walk with your dog or family.
Increase your steps & reach a healthy step count per day is 7-8k.
3. Start with a plan that feels almost too easy.
When someone hasn’t exercised in a while, jumping straight into intense workouts is usually what leads to burnout, soreness, and quitting two weeks later.
Chances are you are not only weak, but TIGHT.
If your body hasn’t moved consistently in months (or years), the order of importance should be:
Daily physical activity (NEAT)
Mobility and Flexibility
Strength & Cardio
Instead of:
Jumping into the strength machines at the gym
Doing intense cardio i.e. running
First do:
Mobility and Improve Range of Motion
Walking
Muscle activation exercises
4. Pick exercise you enjoy (or at least don’t hate)
The goal is to be consistent. You have to like it, or else you won’t maintain it.
“You hate exercise” really means you haven’t found what you like & given it enough time.
So maybe that means a dance youtube video, or walking with a friend. Pick something…which brings me to tip 5.
5. Recruit professional help.
I’m not just saying this because it’s my profession, but because it’s going to help you:
- Avoid injury
- Create a personalized routine
- Increase the effectiveness of your exercise
- Stress less and get better results, faster
I can’t tell you how many times clients come to me, that have been exercising on their own, but…
Have bad form
Not getting stronger or losing weight
Not properly engaging the right muscles
Even a consultation can make a huge difference in knowing WHAT to do that is going to keep you safe and actually give you results!
Read about my client Tina’s experience with training with me below:
“My initial goals (when starting with Allison) were that I wanted to see my body transform and be more fit, lean, and have more definition. My biggest struggles were consistency, motivation, knowledge on what to do in the gym, and injury set-backs.
Allison keeps me committed to being consistent and safe from injuries. She provides a challenge and variations to my workouts, confidence in utilizing the gym, and provides workouts I can follow on my own. Allison also listens to what I want personally and gives me ideas and guidance to reach my goals.
I’ve learned to appreciate and truly value the importance of the gym for the mental and physical benefits. I’ve learned how to safely use equipment to transform my body and avoid injuries. I’ve also learned how to use equipment I would have never known how to use or have tried. Most of all keeping me consistent and accountable!!! My advice to others? I would try to fit having a trainer into your fitness goals, making yourself a priority.
I am so thankful for the commitment I’ve made to working out with Allison. She is truly great at what she does, passionate about health and wellness, and offers all the support you need to be successful!! Thank you Allison for changing my outlook on working out at the gym and helping me to prioritize this in my life!”
Here’s a Sample Beginner Workout Plan:
Unpopular opinion: I think it is better to actually set a goal to move your body DAILY, instead of “3x week workouts”. Why? Because your brain will adapt better when it is a realistic, daily action, versus something that is more sporadic. Here’s what this could look like:
- Daily Goals:
- Take 5-6k steps (7-8k minimum is the ideal for health benefits!)
- Stand for 1-2 minutes for every hour you are sitting
- 3x week of strength at 15-20 minutes each: focusing on whole body movements, like a squat, bridge, push, pull etc.
- 4x week of walking (or light cardio like a bike or elliptical) stretching and mobility for 15-20 minutes
EXAMPLE WEEK:
- Sunday, Tuesday and Thursday: full body strength
- Monday, Wednesday, Friday and Saturday: walk & stretch, core work
WHAT TO DO NEXT:
With my holistic approach, I take your WHOLE health into consideration. When I work with a client, I look at their health with a root cause approach, aiming to connect the dots between physiology, lifestyle and your wellness, so you can stop wondering “why”.
From there, I provide a comprehensive recommendations, along with accountability coaching, testing recommendations, and community support, to ensure progress and sustainable results!
If you’re tired of guessing and want to finally get into a consistent exercise routine (without spending hours in a gym), contact me below for a complimentary consult. Let’s discuss your goals & a game plan, so you can get results that actually last!
