Whether you fell off the wagon or have never lifted a weight in your life, it is never too late to get started. You most likely have heard all of the wonderful health benefits of regular exercise and have finally decided to take the plunge and get fit once again. However, getting started on a new fitness plan can be a daunting task if you don’t know what you’re doing. Don’t stress, we have the ultimate 4 week beginner workout plan to get you on the right path to a better you.
Ultimate 4 Week Beginner Workout to Get Fit
As a beginner, you will want to start with weight training, abdominal training, and cardio. That leaves a lot of room for interpretation and variation. The great news is you don’t have to limit yourself, you can do it all. Starting with a 4 week beginner workout is a great way to get a wide array of lifts and activities to set yourself up for long-term success.
Find your Workout Space
Now that you are ready to get started you need to pick a workout area and location that will fit into your schedule and lifestyle. If you plan on joining a gym make sure and pick a convenient location near your work or your house. You should also take a tour of the facility and see if they have a free trial or any special new member sign-up offers. If a home gym sounds more your speed that can work great. Just make sure you have a dedicated area like an extra room or in your garage if you have the space. You will also need to gather some equipment depending on your goals. A few items that are good to set up your home gym are a few sets of dumbbells, a weight bench, resistance bands, and a yoga mat. Depending on your budget you can purchase cardio equipment like a treadmill, stationary bike, or elliptical. Now you are ready for your 4 week beginner workout.
Plan Ahead and Set Goals
After you have established where you want to work out and the type of equipment you will have at your disposal. It’s time to put together a 4 week beginner workout plan with specific and realistic goals. Have a list of exercises ready to go before you even hit the gym. Whether you write it down or have it saved on your phone make sure you have a plan. This will make you more likely to follow through and avoid wandering around the gym thinking about what to do next. If you are at a gym it would also be a good idea to have backup exercises in case that machine or equipment is in use or you can change up the order just make sure you stay focused and accomplish what you set out to do.
4 Week Beginner Workouts – 3 Day Splits
A great way to get started on your 4 week beginner workout plan is with a 3-day weight lifting workout split. This will allow you to exercise each muscle group with compound exercises on a weekly basis. Each workout will start with a thorough 10-minute warm-up jogging or dynamic stretching. It may be tempting to jump right in but warming up your muscles first will increase blood flow and oxygen. Which will help keep you loose and reduce injury. Also, keep in mind when you are lifting for the first time you are going to be sore. Delayed onset muscle soreness (DOMS) is a normal part of lifting and it’s a good measure that your workouts are making a difference. So bottom line, don’t skimp on the warm-up.
Monday – Full Body Workout Focus Chest and Triceps
- Dumbbell Bench Press
- Dumbell Incline Fly
- Lateral Raises
- Dumbell Squats
- Skull Crushers
- 5 minute abs
- 30 minute cardio
Tuesday – Rest
Wednesday – Full Body Workout Focus Back and Biceps
- bicep curls
- One Arm Rows
- Side Arm Raise
- Seated Pull Downs
- Dumbbell Lunge
- 5 Minute Abs
- 30 minute cardio
Thursday – Rest
Friday – Legs and Shoulders
- Calf Raises
- Front Squat
- Seated Military Dumbbell Press
- Leg Press Machine
- Hamstring Curls
- Right Row
- Lat Pulldowns
- 5 Minute Abs
- 30 minute cardio
No Plan is Complete without a Healthy Diet
Now that you have a 4 week beginner workout plan to execute your workout that’s great, but the work isn’t over just yet. If you want to lose weight and gain muscle, nutrition before and after your workout is going to be just as important as what you do during your workout. There is no need to go to the extreme and cut every bad food out of your diet. However, you will certainly need to keep indulgences in moderation. For beginners make sure you are getting 3 square meals a day. Each meal should contain protein, healthy fats, fruits/ vegetables, and a small number of healthy carbohydrates. This will help fuel your body and keep you performing your best.
Rest, Recovery and Sleep are a Must
Rest is essential for muscle growth. During exercise, your body creates small tears in your muscle tissue. When you rest your body gets to work repairing those tears in the muscle and as a result, they grow stronger. Your muscles also store carbs called glycogen. Your muscles use glycogen to fuel your body during exercise. When you rest it allows your body to replenish this stored energy and get your body ready to workout again. A 4 week beginner workout should always include rest days.
It is also equally as important to keep a regular sleep schedule. When you are new to exercise your body is going to be under extra stress and omit higher levels of cortisol and adrenaline. A good night’s sleep will help restore your hormone levels and repair your muscles for muscle growth.
Just remember any time that you start a new plan muscle gain and weight loss are a long term goals. Be realistic about your expectations and be consistent with your actions. Follow this 4 week beginner workout plan and you’ll be well on your way to long-term success and a healthier you.