How Many Workouts Should a Beginner Do?

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How Often Should a Beginner Workout?

Beginning a new fitness regimen may be intimidating, particularly for beginners who need clarification on how often or intensely they should exercise. This is a frequently asked topic; the response will depend on your objectives, degree of fitness, and general health. This post will discuss the ideal amount of beginning exercises and provide advice to get you started on your fitness quest.

How Many Workouts Should a Beginner Do?

Setting realistic goals is crucial.

Setting attainable objectives is crucial when starting any new exercise regimen. This will keep you inspired and help you remain productive. It is advised that you attempt to drop 1-2 pounds weekly if your objective is to reduce weight, for instance. Aim for a gradual, modest increase in the weight you lift to gain muscle.

It’s crucial to take into account your present level of fitness and general health. Start out slowly and gradually increase the duration and frequency of your exercises if you last were active a while ago.

Number of Exercises for Beginners Suggested

It is recommended by the American College of Sports Medicine (ACSM) for beginning athletes to engage in moderate-intensity aerobic activity, such as running or cycling, for at least two to three days per week, for at least 150 minutes each week.

The ACSM advises strength training two to three days a week for all major muscle groups in addition to aerobic activity. Exercises like squats, lunges, and pushups might be a part of this.

Everybody has a distinct fitness path, so it’s vital to remember that what works for one person may not work for another. Pay attention to your body and modify your training plan as necessary.

Advice on How to Stay Motivated

It may be challenging to stay motivated, particularly when beginning a new fitness regimen. Here are some pointers to keep you on course:

  • Get a workout partner. Working out with a friend might be more enjoyable and keep you more responsible.
  • Alternate your routine. The same training routine every day might get monotonous. To keep things fresh, try new things and change up your routine.
  • Set attainable objectives. Celebrate little accomplishments along the road, and change your objectives as necessary.
  • Gratify yourself. After a good exercise, reward yourself with something you like, such as a nutritious snack or a soothing bath.

Addition of Rest Days

It is important to give your body time to rest and heal in between exercises. Your muscles will be able to mend and expand as a result, helping to avoid injury. Depending on the duration and frequency of their exercises, beginners should aim for at least one to two rest days per week.

Important Warm-Up and Cool-Down Periods

Any exercise plan must include both warming up and cool down. A thorough warm-up may boost performance and lessen the risk of injury, while a cool-down can relax aching muscles and speed up recovery.

An essential warm-up may include stretching and modest aerobic exercises like jumping jacks or stationary jogging. A cool-down might involve mild aerobic and gentle stretching to let your heart rate return to normal.


It might be frightening to begin a new fitness regimen, but it doesn’t have to be. You may reach your fitness objectives and live a healthier, more active lifestyle by making realistic goals, adhering to the recommended number of exercises for beginners, keeping motivated, including rest days, and an appropriate warm-up and cool-down.


How many exercises should a novice perform?

A: This varies depending on each person’s fitness objectives and time constraints. In general, novices are advised to begin with two to three weekly sessions and then progressively increase as they become more used to exercising.

What should a beginner’s exercise frequency be?

A: A novice should work out between two and three times a week, gradually increasing that number as they gain more confidence in their ability to exercise.

Can a novice do more than three workouts per week?

A: To prevent injury, gradually increasing exercise frequency and paying attention to your body is vital. A novice may do more than three workouts per week.

Is it OK for a novice to do only one exercise per week?

A: While beginning with one exercise per week is preferable to none, more is needed to show noticeable improvement toward fitness objectives. It is advised to gradually build up to 2-3 workouts per week.

What kind of exercise is ideal for beginners?

A: Depending on your fitness objectives, the most excellent exercise for beginners is often a mix of cardio and strength training. Developing a safe and efficient training routine requires expert advice or assistance.






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