The ultimate 4 week workout guide for beginners

This guide will walk beginners through everything they need to reach their fitness goals, including a 4-week workout plan for beginners.

Starting an exercise program can seem daunting beginners. There are so many exercises and workout plans to choose from and it can be challenging to know where to start. But don’t worry – we’ve got you covered! This ultimate beginner’s guide will walk you through the basics of starting a workout routine and include A 4-week workout plan for beginners to get you working to get fit and healthy in no time!

Beginner’s Guide to Exercise: Set Realistic Goals

goals for a beginner's training guide

Before starting any exercise regimen, setting realistic goals is essential. First think about what you want from your workouts, then create a step-by-step plan to help you achieve them aims. When setting your goals, make sure they are SMART (Specific, Measurable, Achievable, Relevant, and Timely). This will help you stay motivated and focused on achieving the results you want.

According to a fitness influencer, bodybuilder and powerlifter Jeff Nipperdmen should aim for 10-20 percent body fat and women should aim for 18-28 percent body fat.

Beginner’s Guide to Training: Ensure Adequate Rest and Recovery

It is also important for beginners to understand the importance of adequate rest and recovery between workouts. Your body needs time to recover after a workout, so make sure you get enough rest a dream Every night. Additionally, many people find that rest days between workouts help them stay motivated and energized throughout their routine.

Track your progress

Tracking your workout progress is essential to any successful exercise regimen. It lets you track the progress you’ve made and give yourself a pat on the back for sticking to your diet and workouts. By logging your workouts, you can track changes strengthstamina, strength and overall health over time.

This will help you recognize which areas need correction or improvement, allowing you to maximize the results of your fitness regimen by focusing on specific goals. Tracking your fitness progress is also key to creating motivation. Looking back at how far you’ve come over time will keep you inspired and motivated between exercise sessions.

Watch what you eat

Achieving your fitness goals is impossible without a healthy diet– you can’t outrun a bad diet. It all starts with protein, which is essential for building and repairing muscle. Finding sources of protein that are low in saturated fat, such as fish or lean meat, can make a huge difference in your body composition.

Aside from protein, it’s important to pay attention to portion size and calorie intake. Eating to meet your daily calorie target will ensure you’re getting enough nutrients without expending excess energy – making sure you’re fueling your workouts without packing on extra fat! A healthy diet should contain all the right parts: protein, carbohydratesand vegetablesall in balanced portions.

Start slow, build up gradually and get help

When starting a new exercise program, slow and gradual progression is essential. Trying too hard too soon can lead to injury or burnout. Instead, start with light exercise such as walking or stretching and gradually increase the intensity until your body gets used to the new activity.

Walking is one of the best forms of exercise and can provide many benefits for physical and mental health. Not only does it help maintain a healthy weight, it also reduces the risk of heart disease, diabetes, asthma, stroke and some cancers. In addition, regular walking improves the joint mobilitystronger bones and improved posture.

You can also enlist the help of a personal trainer or a fitness instructor who can create an individualized plan for you based on your specific needs. A personal trainer will track your workouts and progress and offer valuable insight into calorie-burning exercise and nutrition.

Plus, with a personal trainer you get constant motivation and accountability. Having someone monitor your progress, provide realistic feedback and cheer you on when you need a boost can boost your motivation levels to stay active, healthy and fit.

Eventually, you’ll want to start incorporating a weight-lifting routine, since resistance training is critical to your fitness goals—it will building musclespeed up your metabolism, help you lose fatand improve your overall health and body composition.

4 week program

Once you feel comfortable enough to start a workout plan, you can start with the exercises below – all of which are great for beginners.

Dumbbell cup squat

The dumbbell cup squat is an excellent introduction to lower body training. Increases stability, balance and joint mobility. In addition, this exercise strengthens core and gluteus while providing improved posture and range of motion in the hips.

Bench press machine

The bench press is ideal if you want to build strength without putting too much stress on your joints. This machine allows you to direct your chest, shoulders, and triceps muscles.

Cable seating row

The cable seating row is another machine that engages your vice versa and biceps muscles. It is excellent because it allows you to work your pulling muscles (back and biceps) without putting your form at risk, such as a movement like barbell bent over rowwhich requires more technique.

Resistance Band Curl

The resistance band curls are excellent for engaging your biceps and keeping the tension on your biceps throughout the range of motion. In addition, bands are safer than free weight exercises and ensure that your form is good.


The boards are a basic movement for anyone with a strong core. It requires you to keep your body weight on you forearms as long as possible, engaging all the abdominal muscles.

Exercise Kits repetitions
Dumbbell cup squat 3 10
Bench press machine 3 10
Cable seating row 3 10
Resistance Band Curl 2 12
Board 2 Maximum time

*Note: Rest 2-3 minutes between sets of Dumbbell Cup Squat, Machine Bench Press, and Cable Seated Row. Then reduce the rest to 1-2 minutes between sets for resistance band curls and 30 seconds to 1 minute for planks.

These exercises are a full body workout routine that will engage all of your muscles in every workout. We recommend that you do this workout 3 times a week and target all of your muscle groups each workout. After 4 weeks you can increase the volume you do – more reps, sets and exercises – and move to 4 workouts per week. You can also start incorporating more movements or switch to a split routine – splitting each muscle group into different days, e.g. pushing, pulling and legs.

A final word

Starting an exercise program doesn’t have to be intimidating – it can be quite enjoyable once you get into the swing of things! By setting realistic goals, starting slow, progressing gradually, and getting adequate rest and recovery between workouts, beginners can set themselves up for success as they embark on their fitness journey. With this ultimate beginner’s guide in hand, you have all the tools you need to make your dream of getting fit and healthy come true!

Check out our 2023 weight loss guide if losing weight is your goal!

And share this article on Instagram, Facebookand Twitter for anyone who could use the guidance to start their fitness journey this year!

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