A good beginner plan is not about doing more. It is about repeating the right basics each week. For a full 4-week roadmap, see this beginner fitness program at home.
Weekly Beginner Plan
| Day | Plan | Goal |
|---|---|---|
| Monday | Strength A | Lower body + push |
| Tuesday | Walk 20-30 min | Recovery + cardio |
| Wednesday | Strength B | Hinge + core |
| Thursday | Mobility 15 min | Joint health |
| Friday | Strength A | Technique repeat |
| Saturday | Optional cardio | Stamina |
| Sunday | Rest | Recovery |
Session Library
Use this basic 30 minute workout on Monday or Friday. New starters can review this beginning exercise program guide before starting.
Monthly Progress Targets
- Week 1: 3 strength sessions completed.
- Week 2: Increase reps by 1-2 per set.
- Week 3: Add one extra cardio session.
- Week 4: Improve form and movement quality.
Nutrition and Recovery Basics
- Sleep: 7 to 8 hours most nights.
- Protein: include one source in each meal.
- Hydration: use the water intake calculator.
