Tips to Build an Exercise Routine
We have all started, or restarted, a movement routine! It starts as an ambiguous, abstract goal or list of wants. Making that list a tangible, actionable plan is easier said than done but we have distilled a list of essential tools for anyone starting their journey from scratch!
Every routine should include:
- Cardio Training
- Resistance Exercises
- Flexibility & Recovery
LISS (Low Intensity Steady State) and HIIT (High Intensity Interval Training)
A mix of LISS will encourage healing and promote better circulation for recovery on sore or low energy days while HIIT will melt body fat by tapping into the anaerobic energy systems in your body's metabolism. For more details, check out our other blog post on the benefits of both LISS and HIIT forms of cardio.
Strength training exercises are essential for building and maintaining strong muscles and bones. These exercises can include weightlifting, bodyweight exercises such as push-ups and squats, or even resistance band workouts.
Flexibility & Mobility
Stretching is an important part of any workout routine, as it helps to improve flexibility and range of motion. Make sure to include a few minutes of stretching before and after your workouts to help prevent injury and improve your overall performance.
BEFORE You Start, Take These 3 Steps...
Below are 3 main steps every beginner should take prior to starting your weight training journey:
- Consult with a doctor or healthcare provider: Before beginning a weight lifting program, it's important to consult with a doctor or healthcare provider to ensure that it is safe for you to do so. They can provide personalized advice and guidance based on your individual health and fitness goals.
- Set realistic goals: It's important to set realistic goals for your weight lifting program. This can help to keep you motivated and on track, and can also help to prevent injury. Start by setting short-term goals, such as lifting a certain amount of weight for a certain number of repetitions, and then work up to longer-term goals.
- Learn proper technique: It's crucial to learn proper technique when weight lifting in order to avoid injury and maximize the benefits of your workouts. Consider working with a personal trainer or coach to help you learn the proper form and technique for each exercise. Alternatively, you can look for instructional videos or articles online to help guide you.
Being smart and slow will lead to greater injury prevention and long term success!
9 Essential Exercises for Beginners
- Bodyweight squats: Stand with your feet shoulder-width apart and your arms at your sides. Lower your body as if you are sitting back into a chair, keeping your weight in your heels and your chest lifted. Push back up to the starting position.
- Push-ups: Start in a plank position with your hands shoulder-width apart and your body in a straight line. Lower your body until your chest nearly touches the ground, then push back up to the starting position.
- Lunges: Stand with your feet hip-width apart and your hands on your hips. Step forward with one foot and lower your body until your thigh is parallel to the ground. Push back up to the starting position and repeat on the other side.
- Sit Up: Begin on your back with knees bent or legs extended. Reach for the ceiling engaging your stomach and control your weight back to the floor
- Planks: Start in a push-up position with your hands shoulder-width apart and your body in a straight line. Hold this position for 30 seconds to 1 minute, keeping your abs engaged and your body in a straight line.
- Bicep curls: Stand with your feet hip-width apart and hold a pair of dumbbells at your sides. Bend your elbows and lift the dumbbells up towards your shoulders, then lower them back down to the starting position.
- Shoulder presses: Stand with your feet hip-width apart and hold a pair of dumbbells at your shoulders. Press the dumbbells straight up towards the ceiling, then lower them back down to the starting position.
- Deadlifts: Stand with your feet hip-width apart and hold a pair of dumbbells in front of your thighs. Bend at the hips and knees to lower the dumbbells towards the ground, keeping your back straight and your core engaged. Push back up to the starting position.
- Step-ups: Stand in front of a bench or step and place one foot on the surface. Step up onto the bench, pressing through your heel to lift your body up. Step back down with the same foot and repeat on the other side.
Variations should be made to acommodate your own personal preferences and limitations.