Beginner’s Workout Routines + Tips
Beach season is around the corner, and everyone wants to look good in their summer outfits. It can be daunting starting a new workout routine if you are unfamiliar with what it’s like. Here are a few tips and tricks to keep you on track with your workouts and make you successful to reach your fitness goals.
Schedule: Have set days where you workout so that you have a set routine. Make it part of your daily plan and block out time for it. You want to start out with a workout 3 days out of the week. As you increase in strength, you can go up to 4-5 days a week. Try to plan for one day of rest in between your workouts. A plan like Monday, Wednesday, Friday usually works well. It’s ok to have two days back to back, but try not to go three days in a row.
Accountability Partner: You’ll be more successful at your workout routine when you have a partner. Your accountability partner will help you stay on track with the workouts, and having a friend along for the journey will make it more fun. You’ll look forward to your workouts because they’ll be a time to hang out. Having a friend do the workout with you will also help push you to go a little further. A little friendly competition can be good. Plus, if you have someone next to you, it’s hard to cut corners by skipping reps.
Make Small Changes: Start changing other things in your life like your diet and sleep habits. If you love sodas, then try cutting back by drinking a glass of water instead a coke once a day. Choose to get a side salad at a restaurant instead of the fries. Take the stairs instead of the elevator. Little changes will turn into big results.
How long should the workout be?
Your workout should take 30-60 minutes. Part of that time is a warm up and a cool down as well. For about 20-30 minutes you’ll want to do HIIT (high intensity interval training) style workouts. This means you put in a lot of work for a shorter amount of time with a short rest in between sets. You’ll see faster results and save tons of time this way.
Should I lift weights?
Yes. Absolutely. Don’t be afraid to lift heavy. Men and women benefit greatly for weight training, and no ladies–it won’t make you bulky. Of course, start slow and increase the weight as you become more familiar with the movements. Body weight movements are also considered weightlifting. Things like push ups, burpees, squats, and pull ups are excellent ways to lift without holding weights.
What is the best time of day to workout?
Any time of day is the best time to work out! Choose whenever works best with your schedule and your body’s internal clock. If you are a morning person, then don’t try to fit it in a workout super late at night. You can workout while you watch TV at the house, or do a quick workout after work at the gym.
How much should I eat before I workout?
There are different schools of thought on this. In general, it’s best to have a little something in your stomach before you exercise. Each person is different and needs different types of fuel for their workouts. Personally, I like to have a light snack packed with protein 30-60 minutes before I exercise. Other people enjoy a large meal and need a full stomach to make it to the end of the workout. Find out what your body needs, and adjust accordingly.
How do I recover from a workout?
Stretch, take warm baths with epsom salts, and sleep. If you are sore the next day, sometimes the best thing to do is to keep moving. If you sit, then the lactic acid builds up in the muscle. When you move, the blood starts flowing and pushes the lactic acid out, helping you recover faster. A foam roller and plenty of water will also do the trick.
Exercise is great for our bodies as well as our minds. It’s our time to de-stress, increase our endorphins, and help us sleep better at night. You’ll wake feeling more relaxed and in a better mood, and you’ll like seeing the changes happening in the mirror, too!