Do you want to improve your health, lose weight, and boost your fitness… but you’re not sure how? You don’t have much experience with exercise or aren’t a fan of the gym? You feel uncomfortable, like everyone is watching you? So, how to know “what” is best workout for beginners?
Starting as a beginner in anything can feel awkward and uncertain, and that’s completely normal. You’re stepping into something new, something unfamiliar. That’s why many people, despite wanting to start working out, keep postponing it, waiting for the perfect moment.
But the truth is – the perfect moment doesn’t exist. The right moment is now!
Why Is It Important to Have a Plan and Expert Guidance?
One of the biggest mistakes beginners make is starting without a plan, without clear goals, and just randomly picking exercises. You might find a workout online or copy what others are doing… but without expert guidance, you risk wasting time, getting injured, or seeing no results—leading to frustration and eventually quitting.
That’s why the best and safest approach is to work with a professional trainer who will help you:
▪️ Set realistic goals
▪️ Learn proper exercise technique
▪️ Create a training plan based on your abilities
▪️ Progress safely without the risk of injury
The First Step – Measurements and Testing
Before starting any workout program, whether training on your own or with a coach, you need to know your starting point. That’s why key measurements and tests are crucial—they give you an accurate picture of your current state.
1. Body Composition Measurement
A regular scale won’t tell you much about your progress. The real picture comes from body composition analysis, which measures body fat percentage, muscle mass, and water levels. These insights are essential for adjusting your training and nutrition plan.
2. FMS – Functional Movement Screening
This test assesses mobility, stability, and basic movement patterns. If there are any imbalances or weaknesses, the workout can be tailored to reduce injury risks and improve efficiency.
3. Metabolic Testing
Metabolic testing helps you understand how your body uses energy, which training zones will give you the best results, and how to optimize fat burning. Instead of guessing, you get precise data to train smart, not random.
The Best Workout for Beginners – Strength, Cardio, and Interval Training
After completing these tests, you can create a training plan that is specifically tailored to you. There is no one-size-fits-all workout for beginners—the best routine depends on your needs, goals, and current fitness level.
Generally, an effective workout includes these three key components:
1. Strength Training
Strength training isn’t just for building muscle. It helps boost metabolism, strengthen bones, and reduce body fat. Beginners can start with bodyweight exercises, dumbbells, or resistance bands.
2. Cardio Training
Cardio helps with fat loss, heart and lung health, and recovery. When done at the right intensity, it can be extremely effective for weight loss. Walking, jogging, cycling, or even dancing—choose what you enjoy!
3. Interval Training (HIIT)
High-intensity interval training (HIIT) is one of the best ways to quickly improve VO2max, which is a key predictor of longevity and endurance. This type of training alternates between high-intensity efforts (Zone 4) and recovery (Zone 1). For safe and effective HIIT, you need to know your training zones, which can be easily determined through metabolic testing.
4. Mobility Training 🤸
Mobility exercises are essential for injury prevention and overall movement efficiency. These exercises are usually done in the warm-up phase, preparing your body for safe and effective training. Improving mobility benefits not only your workouts but also your everyday life!
Nutrition – The Key to Success
Without proper nutrition, your workout results may be disappointing. Your diet should be adjusted to your metabolic rate, hormonal status, goals, and training intensity. Metabolic testing reveals how many calories you need on training days vs. rest days. Besides calories, it’s important to consume:
▪️ Enough protein for muscle recovery and growth
▪️ Complex carbohydrates for energy
▪️ Healthy fats for hormone balance and overall health
▪️ Sufficient hydration, as water plays a crucial role in all bodily functions
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Recovery – An Essential Part of Training
Training doesn’t end when you leave the gym—what you do afterward is just as important. Recovery includes:
1. Enough sleep, as muscles repair during rest
2. Active recovery, such as light stretching or breathing exercises
3. Proper post-workout nutrition for better regeneration
4- Massage or sauna to speed up recovery
Ready to Start? Now Is the Time!
Starting your fitness journey the right way means more energy, better mood, and faster progress. But if done incorrectly, it can lead to frustration, exhaustion, and giving up.
That’s why the best workout for beginners is one that is tailored to you, your abilities, and your goals. If you want to start smart and safe, the first step is testing—because only then will you truly know what your body needs.
There’s no perfect moment to start – but NOW is the right time! If you’re unsure where to begin, sign up for a free consultation, and get expert guidance on how to safely and effectively start your fitness journey.
