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The Best Beginner Workout Plan To Start Your Fitness Journey

This is your first step into a larger, fitter world..

Best Beginner Workout Plan

• How To Progress
• Sets and Reps
• Workout Splits

Nothing worth having comes easy. This is as true in your career as it is in the gym — the latter of which can be extremely daunting if you’ve never been before.

If you’re new to exercise, hitting the gym can easily become overwhelming. After all, there are dozens if not hundreds of machines, free weights , cardio equipment , stretching tools, and more scattered around. Where do you even start?

A bit of planning and structure can make fitness less frightening and more fun. Instead of worrying over what you should be doing, how much of it, or for how long, a good beginner workout plan removes the guesswork and lets you focus on what matters; putting in the actual work. This guide has everything you need to get started, no matter your goal.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice . When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

All fitness enthusiasts, from recreational gym rats to full-time athletes, follow some sort of pre-programmed structure. Periodization , as it’s known, refers to the organizational design of a workout plan that ensures you’re moving toward your goals, not away from them. 

You don’t need to commit to exercise every day to see results, especially as a beginner. In fact, a good three-day plan is more than enough.

You can perform these three workouts however you like over the course of a week, but remember to include at least one day of rest between workouts . For example, a common schedule is to exercise on Monday, Wednesday, and Friday.

The Workout

You may have very specific goals in mind when deciding to get active, ranging from losing weight to regaining some day-to-day mobility or building muscle .

[Read More: The Best Full-Body Bodybuilding Workout for Beginner to Advanced Lifters ]

Regardless, your best bet as a beginner is to start general, developing several athletic qualities like flexibility and strength, and then get specific later on. As such, this plan is designed to improve multiple dimensions of fitness at once.

Day 1 

• 5 minute cardio warm-up
• Goblet Box Squat : 3 x 8
• Assisted Pull-Up : 2 x 10
• Incline Push-Up : 2 x 10
• Plank : 3 x 15 seconds
• 15-20 minutes of low-intensity cardio
• Kettlebell Swing : 3 x 15
• Stretching (3 rounds, 30 seconds each)
• Cat-camel stretch
• Pigeon pose
• Child’s pose
• Kneeling hip flexor stretch
• Butterfly stretch
• 5-minute cardio warm-up
• Dumbbell Row : 3 x 8
• Barbell Bench Press : 3 x 8
• Romanian Deadlift : 2 x 12
• Box Jump : 3 x 5

How To Progress Your Workout

Here’s the deal: As a beginner, you’re going to make progress faster than you might expect (as long as you’re putting in real effort). However, that doesn’t mean that gains flow freely to ever. As you become more acclimated to the demands of exercise, you’ll need to get crafty about your workouts and incrementally increase the difficulty over time. ( 1 )

This is known as progressive overload , and it needs to be the backbone of your workout plan long-term. Here are three simple ways to progress your workouts, organized by general priority:

This one applies solely to resistance training, but is the most straightforward method of employing progressive overload. If you’re performing an exercise that you can load with additional weight, such as a barbell exercise , you should strive to work with slightly heavier weights over time. 

[Read More: The 15 Best Shoulder Exercises For Building Muscle ]

This doesn’t mean you need to slap on 20 extra pounds every week, but you should aim to make small jumps in resistance over time. 

Add Sets or Reps

If you can’t increase the amount of weight you’re lifting, your next best option is to beef up the amount of work you perform. That is, your “ training volume .” The most practical way to do this is to increase the number of repetitions you perform during a set of a given exercise, or add another set altogether.

Reduce Your Rest Times

Another way to amp up the difficulty of your workouts and drive progress is to increase the density of your sessions. Which is to say adjusting the ratio of work to rest you perform. 

[Read More: 5 At-Home Workouts for Strength, Muscle Growth, Power, and More ]

Almost all physical activity requires brief rest intervals so you can recover for another bout of effort. Over time and as your fitness improves, you should be able to slowly chip away at these “down” periods. Resting for one and a half minutes instead of two minutes shortens your session without removing any of the actual work. 

Change Exercises

Generally speaking, being a chronic “exercise hopper” is a bad thing. Adapting to any physical stressor takes time, and if you don’t give an exercise in your workout plan a fair shot, you might never find out if it’s productive for you.

That said, some scientific research has demonstrated the power of novelty when it comes to exercise. Put simply, rotating through a series of similar movements that work the same muscles may be more effective at creating progress than sticking with the same exercises for months on end. ( 2 )

[Read More: The Best Online Workout Programs For Coaching, Cardio, Value, And More ]

This doesn’t mean that you should change your workout plan on a weekly (or even monthly, necessarily) basis. However, if you’re a few months into your current routine and feel like progress is slowing down, it may be time to change up what you’re doing. 

Sets and Reps Explained

Almost all physical exercise that isn’t cardiovascular endurance training is organized by sets and reps . A “rep” is a single repetition of a given exercise; think curling a dumbbell up and lowering it back down again. A “set” is a cluster of repetitions performed back-to-back with no rest in-between.

The set-rep notation you’ll see most commonly is “[sets] x [reps]”. For example:

• Biceps Curl : 3 x 8

This prescription would instruct you to perform eight biceps curls back-to-back, rest for a minute or two, and then repeat it twice more. 

Workout Splits Explained

Workout splits have nothing to do with ballet, yoga, or gymnastics — unless you’re training for flexibility, of course! A “split” is a colloquial term for the general organization behind a workout program .

In real-world terms, splits define the number of days you hit the gym and what you do on those days . For example, a three-day workout split involves exercising thrice per week. People will also commonly design splits around training specific muscle groups (prevalent in bodybuilding) or anatomical functions (think pushing and pulling).

[Read More: Best Treadmills For Streaming, Folding, Running, And More ]

There are also full-body splits, which entail performing a variety of exercises for your entire body multiple times throughout the week. These principles apply to all forms of physical activity: You can have a workout split that contains cardio, stretching, sport-specific practices, and so on. Splits are simply your schedule. 

Beginner Workout Tips

When it comes to separating an average workout from an exceptional one, the devil’s in the details. Getting yourself into the gym or off the couch is half the battle, though. Once you’ve committed to taking the plunge, put these simple tips into practice to enhance your results: 

Start Slowly

The fastest runners in the world didn’t start their training with sprints; they started with jogs. To be successful in any athletic endeavor, especially if you’re new to physical activity, you’ll need to pace yourself. After all, you have to crawl before you can walk.

[Read More: The 15 Best Home Gym Machines ]

In real-world terms, this looks like selecting very easy weights during your first few sessions. Don’t be afraid to take ample rest time between sets, or ask a staff member at the gym to advise you on proper technique rather than trying to wing it on a complicated exercise. 

Dress Appropriately 

The saying “look good, feel good” absolutely applies to the gym. Not only will appropriate gymwear help wick sweat and cool your body, you’re more likely to put in a higher amount of effort during your workouts if you’re rocking a killer outfit. 

Bring Music (Or a Friend)

As it turns out, your favorite tunes are good for more than jamming out on the drive to the gym. There’s some interesting science behind auditory stimulation and exercise performance.

[Read More: The Gymgoer’s Guide to Whey Protein ]

Namely, some data has shown that listening to music during exercise can improve pain tolerance, increase motivation , and even boost your strength in some cases. ( 3 )( 4 ) A similar idea applies to working out with a partner. You’ll have a reliable and trusted spotter to help you stay safe while you train, and you’ll also have someone to trade motivation with on your journey. 

Don’t Aim for Perfect

One of the worst things you can do as a beginner on their fitness journey is to obsess over “optimal.” In almost all cases, simply making it into the gym at all is a victory, and will get you closer to your goals than not going at all out of fear of not doing things properly.

When you’re starting out, don’t be afraid to head into the gym and do things wrong . You won’t master a new exercise during your first session, and that’s okay. Over time, many slightly-less-than-perfect sessions will get you much further than a few “perfect” workouts. 

If you’re still wondering about working out, we’ve got you covered. Check out these common questions, answered for your convenience:

What is a good beginner workout routine?

Realistically speaking, a good beginner workout routine is one that you find enjoyable and can stick to. The perfect workout plan doesn’t exist, and forcing yourself to partake in a type of activity you detest isn’t sustainable.

That said, most beginners should focus on exercising between two and four days per week, performing a combination of different activities including strength training , cardiovascular exercise, and stretching or balance-focused drills.

How many days should a beginner workout be?

One of the best parts of being a beginner on your fitness journey is that you can get a lot out of a little. As in, you need very little physical training to make substantial progress as long as you put in real effort.

Most beginner workout routines consist of two to four days of planned activity. That three-day sweet spot ensures that you’re moving regularly, but also have ample time to rest and recover as you adjust to the demands of exercise.

What are the benefits of working out?

The list of benefits of working out is almost endless. Physical activity is demonstrably and consistently associated with improved health markers like mood, blood pressure, heart rate, body composition , joint stability, and much, much more. ( 5 ) Exercise is, indisputably, the most effective non-medical care you can provide to your body throughout life.

More Training Content

• The Ultimate Guide to Building Your Own Bodybuilding Workout Plan
• How to Balance Running and Strength Training, No Matter Your Goals
• Build Muscle Anywhere With These At-Home Workouts
• Williams, T. D., Tolusso, D. V., Fedewa, M. V., & Esco, M. R. (2017). Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis. Sports medicine (Auckland, N.Z.), 47(10), 2083–2100. 
• Fonseca, R. M., Roschel, H., Tricoli, V., de Souza, E. O., Wilson, J. M., Laurentino, G. C., Aihara, A. Y., de Souza Leão, A. R., & Ugrinowitsch, C. (2014). Changes in exercises are more effective than in loading schemes to improve muscle strength. Journal of strength and conditioning research, 28(11), 3085–3092. 
• Silva, N. R. D. S., Rizardi, F. G., Fujita, R. A., Villalba, M. M., & Gomes, M. M. (2021). Preferred Music Genre Benefits During Strength Tests: Increased Maximal Strength and Strength-Endurance and Reduced Perceived Exertion. Perceptual and motor skills, 128(1), 324–337. 
• Thakare, A. E., Mehrotra, R., & Singh, A. (2017). Effect of music tempo on exercise performance and heart rate among young adults. International journal of physiology, pathophysiology and pharmacology, 9(2), 35–39.
• Ruegsegger, G. N., & Booth, F. W. (2018). Health Benefits of Exercise. Cold Spring Harbor perspectives in medicine, 8(7), a029694. 

Featured Image: Jono Erasmus / Shutterstock

About Jake Dickson, NASM-CPT, USAW-L2

Jake is a graduate of the University of North Carolina at Wilmington with a B.S. in Exercise Science. He began his career as a weightlifting coach before transitioning into sports media to pursue his interest in journalism.

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BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

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Strength Training: A Beginner's Guide to Getting Stronger

Heather Black, CPT is a NASM-certified personal trainer and owner of Heather Black Fitness & Nutrition where she offers remote and in-person training and nutrition coaching.

Verywell / Ben Goldstein

Lifting Weights vs. Cardio

Common misconceptions, getting started, strength training for beginners, sets, reps, and weight, your first workout.

• Next in Strength for Beginners Guide What You Need to Know About Strength Training for Muscle Growth

It can be hard to know where to start when beginning strength training . There are countless exercises you can do to work a range of different muscles. There are safety concerns to be aware of and a wide variety of potentially confusing equipment to figure out.

However, it doesn't have to be so daunting. We're here to help with a primer on the basics of strength training to get you started—and help you to begin crafting a routine that's targeted toward achieving your personal goals.

Benefits of Strength Training

No matter where you are in your fitness journey, strength training—which involves some type of resistance to challenge and build your muscles—should be a key component of your workouts. Among the wealth of benefits strength training offers , it can help you:

• Burn more fat : Muscle is more metabolically active than fat, so the more you have, the more calories you burn all day.
• Avoid injury : Strong muscles mean you also have strong, supported bones and connective tissue. All of that contributes to a body that can withstand more stress than the bodies of people who don't do strength exercises.
• Stay young and healthy : Studies show that resistance training can enhance heart health, bone health, reduce blood pressure, lower cholesterol, increase bone density, reduce low back pain, improve sleep, and ease symptoms of arthritis and fibromyalgia.
• Improve mood : Research shows strength training can release feel-good endorphins to reduce anxiety and even fight depression.  
• Boost confidence : Anytime you master something, your confidence grows.

Be sure to check with your doctor before you start lifting weights if you have any concerns, medical conditions, injuries, or illnesses.

Many people don't devote as much energy to strength training as it deserves. Indeed, statistics on strength training are grim.

According to the Centers for Disease Control and Prevention (CDC), as of 2018, while around 50% of American adults engage in adequate cardio exercise, less than 30% meet the recommended minimum guidelines for muscle-strengthening activities, which include engaging in exercises like lifting weights, yoga, heavy gardening, or push-ups at least twice a week.  

Many people have misconceptions about strength training that keep them from doing it. Learning the realities may help you get started.

• You don't have to  join a gym . There are lots of benefits to working out at home—it's free, convenient, and private. A plethora of DVDs. online resources, and phone apps can help you direct your sessions if desired. 
• You're not expected to know how all of the gym equipment works. Take advantage of the free orientation and learn how to properly use everything that's offered and set up a basic strength-training program. Most weight machines require little coordination and offer more stability than free weights while performing the movements. 
• You don't have to use weights or machines.  Anything that provides resistance can do the job. This includes  resistance bands or your own bodyweight .

For beginners, bodyweight is enough to get you started. However, it can be hard to continue to challenge your body without any additional resistance, so to progress, you'll need some equipment. 

If you decide to strength train at home, you'll likely want to invest in some basics, such as resistance bands, weights, and an  exercise ball . 

Try to have a range of weights: a light set (1 to 5 pounds for women, 5 to 8 pounds for men), a medium set (5 to 10 pounds for women, 10 to 15 pounds for men), and a heavy set (10 to 20 pounds for women, 15 to 30 pounds for men). An adjustable dumbbell set will also work.

Two key terms you'll want to know are  rep and set . Rep, or repetition, is a single instance of an exercise—a dumbbell bicep curl, for instance. A set is the number of repetitions performed sequentially. For example, you can say, "I did 2 sets of 10 reps of bicep curls." Use these pointers to build a framework for your workout:

• Start with a short, simple program.  Your goal is to do a routine that works for all muscle groups on two non-consecutive days a week. This will help you build a strong foundation and allow you to progress from week to week.
• Choose the right amount of weight to lift . The key is to use weights that are not too light and not too heavy . You'll know it's too light if you can do an entire set with minimal effort. It's too heavy if your form is sacrificed or it just feels too taxing. Just right is a challenging effort that you can do with proper form and control and without excess strain.
• Warm up first.  Warm muscles are less susceptible to injury, so do 5 to 10 minutes of cardio or some  warm-up sets of each exercise in your workout using a light, easy to lift weight.
• Focus on form . Good form means lets you reap all of the benefits of your workout and avoid injuries at the same time. To maintain proper form , pay attention to your posture (stand tall with chest lifted and abs held tight), move slowly (this ensures you're relying on muscles, not momentum, to do the lifting), and remember to breathe. Many people hold their breath while exerting, but exhaling during the hardest part of the exercise helps fuel the movement. Many modern interactive fitness mirrors bring the guidance of a trainer right into your living room.
• Give yourself at least a day of rest to recover.  Rest days are crucial for building lean muscle tissue and preventing injury, so try not to work the same muscle groups two days in a row. Some people like to break up strength training by concentrating on their upper body one day and their lower body the next, and that's perfectly fine. 
• Aim to challenge yourself, not overtax yourself . The first few weeks, focus on learning how to do each exercise rather than on how much weight you're lifting or how many exercises you're doing. You have plenty of time to build muscle.
• Change things up. After six or more weeks of consistent strength training, which is about the amount of time it takes to start seeing improvement in your body, you can  change your routine  to make it more difficult. Lifting the same weights for the same exercises every week will keep your body in the same place. You can modify weights or repetitions, choose different exercises, or change the order in which you do them. You only have to make one change at a time to make a difference, although more is often better. 

Below is a list of muscle groups along with sample exercises.

• Chest : bench press , chest press, push-ups
• Shoulders : overhead press, lateral raise, front raise
• Biceps : biceps curls , hammer curls, concentration curls
• Triceps: triceps extensions , dips, kickbacks
• Back :  one-arm row, back extensions, lat pulldowns
• Abdominals : crunches, reverse crunches, wood chops, pelvic tilts
• Lower Body : squats , lunges, leg press , deadlifts, calf raises

If you're a beginner, you only need to choose one or two exercises for each muscle group in the upper body and three to four moves for the lower body. If you don't know much about weight training, consider hiring a personal trainer to help you set up your program, going to a class, or following a video online. 

Most experts recommend starting with your larger muscle groups and then proceeding to the smaller ones. The most demanding exercises are those performed by your large muscle groups, and you will need your smaller muscles to get the most out of these moves. However, you can do your exercises in any order you like.

Choosing your reps and sets can be the most confusing part of strength training. How many reps and sets you do will depend on your goals.

• To lose body fat and build muscle: Use enough weight that it's challenging to complete 8 to 12 repetitions and 1 to 3 sets—1 for beginners, 2 to 3 for intermediate and advanced exercisers.   Rest about 30 seconds to 1 minute between sets and at least one day between workout sessions.
• For muscle gain: Use enough weight that you can only complete 4 to 8 repetitions and 3 or more sets, resting for 1 to 2 minutes between sets and 2 to 3 days between sessions. For beginners, give yourself several weeks of conditioning before you tackle weight training with this degree of difficulty. You may need a spotter for many exercises.
• For health and muscular endurance: Use enough weight that you can only complete 12 to 16 repetitions, 1 to 3 sets, resting 20 to 30 seconds between sets and at least one day between workout sessions.

Use trial and error to determine how much weight you should use. Start with a lighter weight and perform 1 set. Continue adding weight until you feel challenged but can do the desired number of reps with good form. The last rep should be difficult, but not impossible. If you're using a resistance band, keep in mind that one band might not cut it for your entire body.

Different muscles have different strengths, so you may want to buy two different resistance bands in different thickness, which determines how difficult they'll be to use. 

In general, if you're able to complete 8 reps of an exercise using a band, you'll want to select another that provides a greater amount of resistance. 

Your first workout is a test of where your body is and how different exercises feel to your body. These classic exercises are a great place to start to begin connecting with your body on a deeper level.

The idea is to focus on doing the exercises right rather than using a lot of weight or doing a lot of reps. For this workout, you'll need a resistance band, a chair, various weighted dumbbells.

• Start with a 5-minute warm-up of light cardio.
• Do one set of each exercise, one after the other, resting briefly between exercises.
• Modify or skip any exercise that causes pain or discomfort.
• Make a note of how the moves feel and the weight you've chosen so you can keep track of your progress .
• Rest at least a day before doing the workout again, working your way up to several sets of each exercise 2 to 3 times per week.

A Word From Verywell

Too often, people skip weights in favor of cardio, especially women, some of whom may worry about building bulky muscles. But that's a worry they can set aside. Many women don't produce the amount of strength-hormone testosterone necessary to build big muscles. The enormous health benefits of strength training are clear. And regardless of size, muscular bodies are strong bodies—and that's beautiful.

Westcott WL. Resistance training is medicine .  Curr Sports Med Rep . 2012;11(4):209-216. doi:10.1249/jsr.0b013e31825dabb8

Gordon BR, McDowell CP, Hallgren M, Meyer JD, Lyons M, Herring MP. Association of efficacy of resistance exercise training with depressive symptoms: meta-analysis and meta-regression analysis of randomized clinical trials . JAMA Psychiatry . 2018;75(6):566-576. doi:10.1001/jamapsychiatry.2018.0572

Centers for Disease Control and Prevention. 2008 Physical Activity Guidelines for Americans: Trends in Meeting the 2008 Physical Activity Guidelines, 2008-2018 .

By Paige Waehner, CPT Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer," and co-author of "The Buzz on Exercise & Fitness."

Cardio Fitness • General • Gym Fitness • Gym Membership

Designing your fitness journey: how to create a workout plan.

Designing Your Fitness Journey: How to Create a Workout Plan Your journey towards better health is like building a puzzle – you need the right pieces in the right places. One essential piece is a well-structured workout plan. In this article, we’ll walk you through creating a workout plan tailored to your needs, focusing on […]

Published: 11/6/23

Your journey towards better health is like building a puzzle – you need the right pieces in the right places. One essential piece is a well-structured workout plan. In this article, we’ll walk you through creating a workout plan tailored to your needs, focusing on its practical benefits and how it can positively impact your life.

Why You Need a Workout Plan

First, let’s talk about why having a workout plan makes sense:

• Efficiency : Think of it as a roadmap. A workout plan streamlines your efforts, making each workout count towards your goals.
• Goal Achievement : It’s like having a clear destination in mind when you travel. A workout plan helps you reach your fitness objectives effectively.

Setting Your Fitness Goals

Before you start, you must define your fitness goals. This step is essential because it gives your fitness journey purpose and direction.

• Specific Goals : Instead of vague ideas like “getting fit,” aim for specific and measurable targets. For instance, “running a 10k race in six weeks.”
• Measurable Goals : Quantify your goals with numbers and deadlines. This makes tracking your progress easier and keeps you motivated.

Now, let’s explore different types of workout plans tailored to various fitness objectives.

Types of Workout Plans

• Strength Training : If you want to build muscle and strength, consider strength training. It targets different muscle groups and helps with muscle growth. Exercises like squats and pushups are effective for overall strength.
• Cardiovascular Exercise : Cardio workouts are ideal for improving endurance and burning calories. Activities like running, cycling, and swimming are excellent choices.
• Flexibility and Mobility : Don’t forget about flexibility. Incorporating yoga and stretching routines enhances mobility, reduces injury risk, and promotes relaxation. Adding a few cool-down stretches or an effective foam rolling routine at the end of your workout is an easy way to enhance your mobility. 

Creating Your Personalized Workout Plan

Now, let’s get down to crafting your personalized workout plan with these practical steps:

Step 1: Assess Your Fitness Level

Begin by understanding your current fitness level, strengths, weaknesses, and any limitations you might have. This self-awareness will guide your plan.

Step 2: Define Your Fitness Goals

Refer back to your specific, measurable goals. With these objectives in mind, you can tailor your workout plan to suit your needs.

Step 3: Choose the Right Exercises

Select exercises that align with your goals and accommodate your current fitness level. Don’t forget to include a mix of resistance training, cardio, and flexibility exercises for a balanced routine.

Step 4: Plan Your Workout Schedule

Create a weekly workout schedule that suits your lifestyle. Here’s a simple example:

• Monday : Upper body strength training
• Tuesday : Cardio workout
• Wednesday : Yoga or stretching for active recovery
• Thursday : Lower body strength training
• Friday : Cardio workout
• Saturday : Flexibility and mobility exercises
• Sunday : Rest day

Step 5: Focus on Progression and Variety

As you progress, update your workout plan to avoid plateaus. Increase weights, reps, or intensity to keep challenging yourself. Variety in your exercises keeps things interesting. You may even want to add in a group exercise class or Team Training session every now and then.

Tips for Consistency and Motivation

Staying consistent and motivated is crucial for long-term success. Here are some practical tips:

• Set Milestones : Celebrate your small achievements along the way. They add up and keep you motivated.
• Workout Buddies : Partnering up with a friend can make workouts more enjoyable and hold you accountable.
• Track Your Progress : Keep a workout journal or use fitness apps to monitor your achievements. Seeing your progress can be motivating.
• Visualize Success : Regularly visualize yourself reaching your fitness goals. This can boost your motivation.

Tracking Progress and Making Adjustments

Remember, your fitness journey is dynamic. Regularly assess your progress and be willing to make adjustments when necessary. If you hit a plateau, consider tweaking your workout routine or nutrition plan. Flexibility is key.

Common Mistakes to Avoid

Avoiding common workout plan mistakes can save you time and frustration. Here are some practical tips:

Overtraining : Avoid pushing your body too hard. Rest is essential for recovery. Consider creating a post-workout recovery routine to ensure you’re recovered well for the workout. 

Neglecting Nutrition : Good nutrition complements your workouts. Pay attention to what you eat to support your goals.

Lack of Consistency : Consistency is vital. Skipping workouts can slow your progress.

Ignoring Rest Days : Rest days are essential for helping sore muscles recover and overall well-being. Don’t skip them.

Resources and Tools

To make your fitness journey smoother, consider these practical resources:

Fitness Apps : Apps like MyFitnessPal, Fitbod, or Strong can help you track workouts, set goals, and stay motivated.

Team Training : If you’re unsure where to start, our Team Training HIIT class sessions offer more personalized attention from certified coaches.

Equipment : Depending on your goals, invest in necessary fitness equipment, such as dumbbells, a yoga mat, or a treadmill.

Gym: Joining a local gym can motivate you to complete your workouts and gives you easy access to essential gym equipment. Every Chuze Fitness location is intentionally designed to provide an inclusive and enjoyable workout environment for you to complete your workout plan. 

Creating a workout plan is like having a roadmap for your fitness journey. It’s not about dramatic transformations but practical steps towards a healthier you. Your body and mind are a work in progress, and your workout plan is the tool to shape them. So, let’s get started on your journey towards better health, one step at a time.

Chuze Fitness: Your Partner in Running Wellness

Whether you’re preparing for a marathon, enjoying casual jogs, or simply looking to stay active and injury-free, a well-structured stretching routine can make a significant difference in your overall running performance. Remember that stretching should never be painful; a gentle and consistent approach is key. 

Chuze Fitness understands the importance of a balanced routine, encompassing not just running, but also strength training, flexibility, and recovery. Just as stretching is vital for a runner’s success, Chuze Fitness offers a wide range of classes and facilities designed to support your overall well-being. So, lace up your running shoes and explore the world of fitness with Chuze. Find a location near you today!

¹Forbes Health. 7 Benefits of Strength Training, According to Experts . https://www.forbes.com/health/fitness/benefits-of-strength-training/  

²Mayo Clinic. Stretching: Focus on Flexibility. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931  

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

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Starting a fitness journey can be intimidating. There are workouts to learn, diets to follow, willpower to conjure, and self-consciousness to overcome. But making the decision to start a fitness regimen and making strides toward improving your health are the absolute best things you can do for yourself— mind and body . So give yourself a big pat on the back, then listen to the sage advice of trainer, coach, natural bodybuilder, and gym owner Eric Broser . 

Here, Eric answers the most common training questions he gets from people who are starting their quest toward fitness. 

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I don’t know how to use the equipment or do any workouts. How do I get started?

As a complete beginner, the gym can certainly be an intimidating place. This is why I suggest hiring a personal trainer for a good eight to 10 sessions. He or she can teach you what muscle groups each piece of equipment works, as well as proper exercise technique, breathing patterns, and rep cadence. A good trainer will also help you develop a workout program that is suited to your present level of fitness, particular goals, and that addresses any injuries or limitations that you may have.

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What type of training should I do to lose weight?

When it comes to losing weight, you need a combination of weight/resistance training and cardiovascular exercise. Many people make the error of performing too much cardio and neglecting weightlifting, thinking that only treadmills, stationary bikes, and stair steppers are responsible for burning fat—but this is far from true.

While cardio will certainly help you burn extra calories, it’s weight training that is going to stimulate the metabolism (so that you become a fat-burning machine), change the composition of your body, and bring about the shape and contours you want. I suggest at least three to four days per week lifting weights and four to five performing cardio—preferably first thing in the morning or right after resistance training.

What type of training should I do to build strength and muscle?

For building strength and muscle, you’ll need a well-designed weight training program that primarily utilizes free weights and compound (multi-joint) exercises. A four-day-per-week program works quite well for most, using a two on, one off; two on, two off pattern. This allows you to hit each muscle group hard once per week, while providing you three days for rest and recovery (which is when actual growth takes place). 

I suggest starting with about four exercises for three sets each for major muscles like back, quads, hamstrings, chest, and shoulders. For smaller groups like biceps, triceps, traps, abs, forearms, and calves, you’ll do well with just three movements for two to three sets each. Perform one to three warmup sets before each exercise (more are needed earlier in the workout), and then work sets of 13 to 15, 10 to 12, and 7 to 9 reps.

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How often do I need to work out?

How often you need to work out depends on your fitness level, goals, and time limitations. The loftier the goal, the more time you will have to spend going after it. That said, if you have a very demanding job, a family, or other important personal responsibilities, you may not be able to spend hours per week working out. Then you’ll need to be patient when it comes to reaching your goal.

To make decent progress you need to hit the gym at least three days per week for an hour at a time. However, as time passes, you’ll begin to require more time in order to see continued progress. I suggest starting out with three gym sessions per week and adding to your program every month or so.

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How much time should I spend in the gym?

Like the last question, this depends on how fit you currently are, what goals you have set for yourself, and how much time you have to devote to working out. For some people it may be best to schedule three hour-long workouts per week, while others may find it more convenient and beneficial to train five to six days per week—but for only 30 minutes. 

In other words, it’s best to think about how many total hours per week you’ll spend in the gym, and then decide how best to spread it out. Another important point to consider is quality of time and not just quantity. Someone who is very dedicated and focused on their training can often get far more accomplished in just 30 minutes than someone who’s there for an hour, but constantly distracted by their phone, chatting with others, and watching rather than doing.

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How much rest do I need?

Certain exercises are far more demanding on the body than others and require more rest between sets. For example, a set of 15 reps of barbell squats will not only tax the thighs, glutes, and lower back, but will also have you breathing like a freight train. You may find that you need a good three to four minutes before you are ready to get to the next set. On the other hand, performing 15 dumbbell side laterals may only require 45 to 60 seconds of recovery time. 

Another point to consider is what your primary goal is and how weight training will work best to reach it. Someone who’s in the gym to build massive size and power will want to rest for longer periods in between sets so as to be able to lift maximum weight for maximum reps. When you’re looking to burn body fat and increase endurance, it’s best to keep heart rate elevated and move quickly from set to set, even if the weights are lighter. 

As for between workouts, you may find that as a beginner that a full day of rest is needed in between weight training sessions. However, as you progress and become more resilient, it’s possible to train for days without a break, just as long as you never work the same muscles two days in a row. Cardio can be done daily.

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Should I start a supplement regimen?

In the beginning of your health and fitness journey, the main focus should be on implementing an intelligent and efficient workout regimen and a healthy and balanced nutrition program. Anyone who tells you to immediately jump on all sorts of sports supplements is either misinformed or trying to make a buck (well, most of them). After spending eight to 12 solid weeks in the gym, working hard and consistently while carefully following a sound diet, it’s appropriate to think about adding supplements into the mix. 

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Is there really a 30- to 60-minute window to consume protein post-workout? Why?

It’s actually true that within the first hour after working out intensely with weights, the body is in a special metabolic state where protein and carbohydrates are partitioned toward muscles and away from fat cells. This is because during this period, insulin sensitivity is extremely high, which means amino acids and carbs will very readily be absorbed, assimilated, and stored directly into damaged muscle cells. This allows for repair, recovery, and recuperation to start immediately, and over time you’ll get far better results than eating your post-workout meal outside of this anabolic window.

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I’m severely out of shape. Is there anything that isn’t safe for me to do?

While it’s likely safe for you to begin a light workout program, preferably under the care of an experienced and educated personal trainer, it would be best for you to consult with your physician before even stepping into a gym. Getting the green light from your doc will give you peace of mind and keep you from needlessly causing yourself harm, illness, or injury, especially when you are taking steps to improve your health and wellness. Don’t be disheartened; just talk to your doctor first to get a physical and come up with a strategy. 

Jordan Siemens

Do you recommend any non-workout activities to get fit?

Absolutely, yes. Not only are  outside activities  great for your body, they’ve been proven to improve your mental wellbeing —depression is often a factor for people who find it difficult to get in shape. These types of activities are especially great when it comes to getting in your cardiovascular training. It’s far more enjoyable to hike, dance, bike, run stairs, or swim than to walk on a treadmill every session. 

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How do I know my training is working? What performance measures should I be tracking?

Carefully tracking your progress is extremely important when embarking on any kind of physical fitness program. If possible, it’s a good idea to meet with a coach or trainer every two to four weeks to have your weight, body fat, and complete measurements taken. You can take it a step further by having regular blood tests via your primary physician if you are trying to regulate general health measures like total cholesterol, ratio of LDL to HDL, triglycerides, and blood pressure. 

Oddly enough, a very good indicator of progress is feeling how your clothes fit. Obviously if you are looking to get bigger and more muscular, you know you are headed in the right direction if your shirts are fitting tighter in the arms, chest, and through the back. The scale is not always a telltale sign of whether your program is yielding results, since it’s very possible for people, especially women, to drop several sizes without losing a single pound. Always remember that muscle weighs more than fat, but it takes up far less space.

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What do I do when I hit a plateau?

When stagnation sets in, it’s time to look carefully at your overall program and decide what changes need to be made to kickstart progress once again. Sometimes it’s a case of simply adding in more work or tweaking your diet by adding or subtracting calories (depending on the goal). Other times you have to ask yourself if you are truly giving it 100 percent every day in the gym. Simply showing up is not going to get the job done—you need to focus, concentrate, and give your all to every set and rep.

Another possibility is that your body and mind have adapted to the exercises and types of cardio you have been doing and need a change. Try changing some of your weight training movements, switching to different cardio machines, using more or less resistance, or altering rest between sets. 

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I’m really struggling, how do I stick with it?

This may be the toughest question of all to answer. The desire and will to keep pushing yourself day after day has to come from within. While the people close to you may lend their support (and you should question anyone who doesn’t), it’s still you that has to take the journey. You’re the one who has to skip the cheat meals, pass on the booze, pump the weights, and sweat on the treadmill, bike, and stepper. 

But just like anything in life, few things worth having come easy. And honestly, nothing is more important than your health. That said, a few suggestions I have that may help are: 

• See if a friend, family member, or another gym goer will work out with you. It’s great having a partner . 
• Watch inspirational videos or movies that can help psyche you up to go to the gym. 
• Always wear headphones with your favorite motivational music when you work out. 
• Contemplate how you will feel about quitting . Think about looking back months from now and knowing what you might have accomplished had you stuck with it.
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How do I start my fitness journey? A free 12-week beginner plan

How to start your fitness journey for beginners.

I went down a Reddit rabbit hole and stumbled upon this question. 

I’m finally starting my journey of losing weight which has been much needed for a while now. The only thing is that I am extremely out of shape and have difficulty completing exercises and workouts I find online. So I was wondering if anyone had any suggestions for a workout plan or videos you like. I’d really appreciate it. If so and thank you so much in advance.

Which led me to write this article.

Just so we’re clear, I’m defining a beginner as anyone that has been training and working on their nutrition consistently for less than 6 months. Consistently is the keyword here.

Table of Contents

Using the “how to start your fitness journey for beginners guide”

First things first, bookmark this page or email it to yourself. You’ll want to come back to it later.

• Read the entire article
• Download the free habit tracker
• Practice and establish each skill for 2 weeks before leveling up to the next one
• Contact me if you need some help navigating it

Pretty simple, right? 

How to start your fitness journey for beginners pre-work: Know what to expect 

I’ve coached thousands of clients in-person and online and there are five challenges I can guarantee will present themselves when starting your fitness journey.

• You won’t always feel motivated
• At some point, you’ll feel tired
• Stress will make things hard and you may feel like you have a lot on your plate
• You’ll get bored with your routines, workouts, meals, and more
• You will not be perfect. You will make mistakes

All of this is ok and to be expected. The best thing you can do is to accept and embrace these challenges. There are two simple strategies I recommend practicing over the course of your journey.

Strategy #1: Never two in a row (and always something)

This means exactly what you think it means. It’s ok to make mistakes but never two in a row. 

Eat a shitty meal? Cool, just not two in a row. Miss a workout? Cool, just not two in a row.

The second part of this is to focus on always something. Do something, anything, that helps you move closer to your goals. Can’t do your full workout? Cool, do one set of everything.

Can’t do one set of everything? Cool, just do the first exercise. Can’t do that? Ok, do 10 push-ups. That’s not going to work? Walk to the mailbox and back.

Do these small actions get you closer to your goals? No, but they keep you in the game and there’s something to be said for showing up every day.

Strategy #2: The if-then strategy

Here’s how it works.

If I’m not motivated, then I will [insert a small action you’re confident you can take].

For example, if I’m not motivated to cook, then I will order a meal that I know is healthy and meets my calorie needs.

If I don’t have time to go to the grocery store, then I will order them online for delivery. And set this up to recur each week until I have more time. 

I’m sure you’ve heard the cliche take it day by day. Which I get and totally understand. When you make mistakes it’s nice to wipe the slate clean and pick it right back up at your next workout or next meal. But I’d also like you to look at the bigger picture.

Think of all the workouts you’ll be doing this year. Imagine all the healthy and calorie-friendly meals you can create for yourself this year too. For example, say your plan is to work out 3 times per week and eat 1 healthy meal each day. Over the course of a year, that’s 156 workouts and 365 meals.

Let’s say you miss a workout and enjoy some of the best pizza of your life in Chicago. That’s 1 out of 156 or 99%.

Now let’s get a little more realistic. You miss 10 workouts and eat 10 bowls of ice cream for dinner because butter pecan is the best. Disagree with me and I will fight you. That’s 146 out of 156 workouts or 93% and 355 out of 365 meals. Say what? That’s awesome.

Ok, let’s keep going down this rabbit hole. You miss 20 workouts and 20 meals. That’s 136 out of 156 or 87% and 345 meals out of 365. That’s pretty amazing.

I say all this because health and fitness are a long game and while taking it day by day is a great strategy seeing the bigger picture for health is just as important.

Rabbi Shlomo Zalman Bregman has a beautiful quote I love.

I have a phrase that I live by: ‘Add some zeros to it.’ There is not any one thing you can do that will be enough to get you the results you want. For example, working out at the gym one time isn’t going to help you lose a lot of weight. However, if you add some zeros to it, and repeat that one workout 100 times or 1,000 times, you’re going to get somewhere.

It starts with that single workout or meal. But it’s that workout or meal repeated over time that leads to results, and the good news is you don’t need to be perfect to be successful.

You just need to be good enough.

How to start your fitness journey for beginners: Weeks 1 & 2, start walking and explore meaningful movement

Change is more about consistency and momentum and less about motivation and willpower . Sure, there is a certain level of those things that are needed, but relying on them to get started and maintain progress is a common mistake I see.

One way to get around this is by creating a keystone habit for yourself. A keystone habit is a habit that usually leads to other habits falling into place. One of the easiest keystone habits to develop is a regular walking routine.

If you’re like most people, at best you have 30 to 60 minutes, two to four times per week that you can dedicate both physically and mentally to a strenuous workout. But finding a few minutes here or there to walk is much easier.

Some benefits of walking daily:

• Helps with recovery by improving blood flow throughout the body
• Low-intensity activity that doesn’t take away from weight training recovery
• Burns calories without exhausting you
• Keystone habit for a lot of people
• Physical and mental health benefits, stress relief, and can boost mood and energy ( 1 )
• A great way to connect with loved ones or get time away on your own.
• Lower blood pressure ( 2 )

I love a good run. There’s nothing like that high you get after it. But running is a high-impact exercise that can make it tough on the joints and muscles and even increase appetite.

While there is a difference in calories burned walking one mile versus running you can use walking and NEAT as a great way to expend calories.

NEAT stands for non-exercise activity thermogenesis. It is all the activity that is not exercise you do in a day, Things like walking, playing with your kids, cleaning, and fidgeting can all help you burn more calories.

Making time for more steps

Take mini-breaks to get some steps in or play. Start and end your day with a walk, park further away, and walk to local places.

• Aim to walk a few times this week. Even if it’s just to the mailbox and back
• Record your steps and then try to slowly increase by 100, 200, or even 500+
• Eventually aim for 8-15k per day
• Make it fun. Take the mile everyday challenge.
• Use it for conversation, podcasts, and audiobooks.

One of my favorite ways to move more outside of walking is to build a meaningful movement routine.

Recommended reading: Getting started with movement guide: Meaningful movement. Move your body in ways you enjoy .

How to start your fitness journey for beginners: Week 3 thru 10, fix your diet

Eating healthy and nutrition for maintaining a healthy body weight has been made way too difficult. There isn’t the best diet, perfect macro percentage, or certain foods you HAVE TO start or stop eating.

Here’s a big secret. Every single diet works for weight management.

• To lose weight the diet needs to create a calorie deficit. This means you need to eat fewer calories than the body needs.
• To gain weight the diet needs to create a calorie surplus. This means you need to eat more calories than the body needs.

This is regardless of what you eat. So yes, you can eat carbs and lose or gain weight. You can eat ice cream and lose or gain weight. You can drink wine and lose or gain weight. You can eat meat and lose or gain weight. You can “eat clean” and lose or gain weight.

Now, this doesn’t mean the quality of food does not matter, it absolutely does. It’s only a reminder that calories and how much you eat determine weight management.

When making changes to your diet it’s ok to start small. You don’t need to change everything overnight. Below is a series of simple practices you can try that will make a huge difference in improving your diet.

Week 3 & 4: Start creating more calorie awareness

Get a good idea of how many calories you need each day to reach your goals. I like the bodyweight planner from the National Institute of Diabetes And Digestive And Kidney Diseases. But you can also use the simple formula below to get yourself started.

Is this perfect? No, but it gives you a target and with a target, it’s much easier to aim.

• Fat loss: Bodyweight x 10-12
• Maintain weight: Bodyweight x 13-15
• Gain weight: Bodyweight x 16-18
• Example: 150 x 10 = 1,500 and 150 x 120 = 1,800 (Between 1,500 and 1,800)

You don’t need to count calories to be successful. But as Yale researchers showed us, for fat loss creating a calorie deficit is important .

Use this number to give yourself a rough idea of how many calories to eat per meal. For example, if 2,100 calories are needed to reach your goals, and you like to eat 3 meals a day with no snacks. You now know this is roughly 700 calories per meal.

You can look at nutrition labels or nutrition info online to learn more about the foods you’re eating. Apps like Myfitnesspal, Lifesum, Chronometer – and websites like Calorie King can help with this too. 

Today, we’re looking to improve calorie awareness by taking on two small tasks.

• Reading labels or looking up nutrition info online or in an app
• Learning about calorie density and choosing foods that fill us up without a ton of calories

MISSION 1: READ LABELS AND LOOK UP NUTRITION ONLINE

We are notoriously bad at estimating how much we’re eating. So today we’re going to create better awareness by learning about the calories in the foods we make at home and when we go out to eat.

• If you’re eating anything with a label pay attention to the serving sizes and calories per serving.
• If you’re eating anything without a label (an apple for example) look it up in an app like MyFitnesPal or Calorie King. Simply type in the food and learn about the calories in different serving sizes.

Before going out to eat see if the restaurant provides nutrition info online, and choose what to get before you arrive. If not, see if they have the nutrition info on the menu when you get there.

Interesting that the salad you were thinking of getting is actually  1,000 calories  

Take note of the recommended calories per day to reach your goals. This will give you an idea of how many calories to take in per meal as you eat out or create meals of awesome on your own.

MISSION 2: CHOOSE LESS CALORIE-DENSE FOODS

Calorie density can simply be summed up as more food with fewer calories.

More specifically, it’s the number of calories in a given weight of food. A food high in calorie density has a large number of calories in a small weight of food (i.e. olive oil). Food low in calorie density would have a small number of calories in the same weight as food (i.e. broccoli).

Choosing foods lower in calorie density is important because these foods are satiating and fill our stomachs without adding tons of calories to our diet.

Generally speaking, vegetables and fruit are the lowest in calorie density, followed by whole food starches, animal proteins, and finally liquid calories, nuts, seeds, and oils. Highly processed foods like cookies, candy, ice cream, and fries would also be calorie-dense foods.

Now, this doesn’t mean we can never eat these foods. It just means to be aware of them, eat them in moderation, and adjust their consumption of them based on our current goals.

If you’re up for it, look for a few places to swap some calorie-dense foods with less calorie-dense options.

• Orange instead of orange juice
• Side of fruit or a side salad instead of fries
• Mustard in place of mayo
• Seltzer water with lime instead of soda or an adult beverage
• Fresh fruit instead of dried fruit or trail mix
• Zucchini noodles instead of regular

Week 5 & 6: Start including a serving of protein and veggies with most meals

Protein is important for maintaining muscle when you’re in a calorie deficit and trying to lose weight and body fat. Protein when combined with resistance or strength training helps to keep your body from using muscle as a fuel source when in a calorie deficit. This is important because you want to maintain as much lean muscle as possible. It keeps your metabolism high and frankly helps you look better naked.

It’s also very satiating. When you’re training and reducing calories to lose fat and weight you will most likely be hungry at points. Protein (especially when combined with veggies) will keep your appetite at bay and feel fuller for longer stretches.

Vegetables are low in calories but high in vitamins, minerals, fiber, water, and other filling things. It would take eating a ton of them to get to a calorie level that leads to weight gain. 

But how much protein and veggies per meal?

• For men: 2 palms of protein or roughly 6-8 ounces and 2-3 fists of veggies
• For women: 1 palm of protein or roughly 3-4 ounces and 1-2 fists of veggies

To help you include a source of protein and veggies with each meal download this simple food list . Mix and match your favorite sources and get creative with herbs, spices, and various seasonings to create meals you’ll enjoy.

Week 7 & 8: Self-care before snacking

Snacking is rarely related to physical hunger. I’ve found that self-care before snacking is the most effective strategy for coaching clients that need to reduce snacking for weight management goals.

Set up a reminder.  Something that reminds you to practice self-care before snacking. Sticky notes, an alert on your phone, whatever works for you.

Choose a very specific action that you can practice when you feel like you want to grab a snack. There will be times when you blackout and catch yourself in front of the pantry with a spoon in a jar of peanut butter. If you catch yourself during or after mindless snacking, still practice the action.

• drink a glass of water
• do tow push-ups
• step outside for some fresh air
• take 5 deep breathes

Whatever slows you down, gives you a break, and makes you feel good

Reward yourself for practicing the action with something other than food. This could be something as simple as a checkmark on a calendar.

And if you are physically hungry and need a snack, choose something low-calorie like a piece of fruit – just enough to tide you over until your main meal.

Week 9 & 10: Adjust carbs and fats for weight loss or gain

Carbs are not the enemy and they alone don’t make us fat. Hopefully, by now you’re starting to see that what influences weight gain or loss is the calories consumed.

If you prefer low-carb, cool. Go for it. Your body can run fine without them, and you can lose or gain weight eating them depending on your overall calorie intake.

However, carbs are a great source of energy. Especially if you’re a very active individual or someone that trains very hard.

Healthy fats are very satiating, great for hormone health, and a wonderful source of energy. They can also add great flavor and variety to meals.

The point of all this is that calories, protein, carbs, and fats all play important roles in our diet and are important for our health. The way and how much you consume each is totally up to you.

But if we are looking at them in terms of overall importance for body fat and weight loss, it would look like this.

Recommended reading: Getting started diet guide: Improving your nutrition

Week 11 & 12: Reflect and adjust

Use these two weeks to continue what you’re doing and also to reflect. 

• What went well these 10 weeks?
• What did not go as well as you would have liked?
• What one or two adjustments can you make to improve that thing that did not go well?

How to workout: Staring your strength training journey

Feel free to start strength training at any point in your journey. 

The internet has made this way more difficult than it needs to be. We spend too much time arguing over reps, sets, rest time, liner, and non-linear. Honestly, just make sure you’re applying progressive overload over time and you’ll be fine.

Without progressive overload, it’s virtually impossible to get stronger or build muscle. In order to get stronger, build, or maintain muscle – The stimulus has to be more than it is used to. If you do the same thing over and over again nothing will change.

There are multiple ways you can do this.

• Intensity: Lifting more weight in your next training session.
• Volume: Doing more reps, sets, or exercises.
• Frequency: Doing more training sessions than the week before.
• Tension: Increasing the duration of each repetition within an exercise. For example, taking 5 seconds to lower yourself in a push-up.

Focus on compound movements.

This doesn’t mean you have to squat, bench, and deadlift. You’re fine starting with machines or your body weight. Below is an example of a routine using machines, body weight, or free weights that use similar movement patterns.

Machine Workout

• Seated leg press : 3 sets, 8-15 reps
• Machine row : 3 sets, 8-15 reps
• Machine chest press : 3 sets,  8-15 reps

Dumbbell Workout

• Goblet squat : 3 sets, 8-15 reps
• Single-arm dumbbell row : 3 sets, 8-15 reps
• Dumbbell chest press : 3 sets 8-15 reps

Barbell Workout

• Barbell squat : 3 sets, 8-15 reps
• Barbell bent-over row : 3 sets, 8-15 reps
• Bench press : 3 sets 8-15 reps

Bodyweight Workout

• Bodyweight squat : 3 sets, 8-15 reps
• Inverted row : 3 sets, 8-15 reps
• Push up (regular, knee, or elevated): 3 sets 8-15 reps

Each of these can be done Monday, Wednesday, and Friday (or Tuesday, Thursday, and Saturday) for a few weeks. And yes, you can do the same workout 3 times per week. You’ll get to practice some of the most important movement patterns and focus on form.

For most of us that want to get stronger and to look and feel better with and without our clothes on this will be fine and you can do it forever as long as you use progressive overload

Recommended reading: Getting started strength training guide

Making adjustments as you move through your fitness journey

Just because you do X doesn’t mean you get or deserve Y. Sometimes you’re going to work really hard for something and it’s not going to work out the way you had hoped for or at the rate you expected.

Patience is a virtue. 

Pause, reflect, take a mini-break, or ask for help. Review what’s going really well for you and where there could be room for 1% better.

Getting started with the 12-week how to start your fitness journey for beginners plan

This article is one of many ways you could start or restart your fitness journey. My hope is that it takes some of the confusion and overwhelm out of it for you.

• Pre-work: Mindset, weekly reflection, decide which week you want to strength train
• Week 1 and 2: Walking Routine and meaningful movement
• Week 3 and 4: Calorie awareness
• Week 5 and 6: Protein and veggies
• Week 7 and 8: Self-care before snacking
• Week 9 and 10: Adjust carbs and fats
• Week 11 and 12: Reflect and adjust

Best of luck,

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The Ultimate Roadmap to an Empowering Fitness Journey

Embarking on a fitness journey refers to the intentional and structured pursuit of improving one’s physical fitness, overall health, and well-being. It involves setting goals, adopting healthy lifestyle habits, and engaging in regular exercise and physical activity to achieve desired outcomes. A fitness journey is a personal and transformative experience that goes beyond short-term goals and focuses on long-term sustainable changes.

A fitness journey is unique to each individual, as it is tailored to their specific needs, preferences, and starting point. It can involve a wide range of activities such as cardio exercises, strength training, flexibility exercises, and mindful practices like yoga or meditation. The journey may also include modifications to one’s diet, sleep patterns, stress management techniques, and overall lifestyle choices.

Embarking on a fitness journey holds immense significance for individuals seeking to improve their health and overall quality of life. Here are some key reasons why a fitness journey is important:

• Physical health improvement: Engaging in regular exercise and physical activity has numerous benefits for physical health. It helps strengthen the cardiovascular system, improves muscle tone and strength, enhances flexibility, boosts metabolism, and promotes weight management. Regular physical activity also reduces the risk of chronic conditions such as heart disease, diabetes, and certain types of cancer.
• Mental and emotional well-being: Exercise has a profound impact on mental and emotional health. It releases endorphins, commonly known as “feel-good” hormones, which promote a positive mood, and reduce stress, anxiety, and symptoms of depression. Regular exercise also improves cognitive function, enhances focus, and increases self-confidence and self-esteem.
• Energy and vitality: A fitness journey can significantly increase energy levels and overall vitality. Regular physical activity improves circulation, delivering more oxygen and nutrients to the body’s tissues and organs. This leads to increased energy, improved alertness, and a greater sense of vitality throughout the day.
• Longevity and quality of life: Adopting a fitness journey can positively influence longevity and overall quality of life. Regular exercise has been shown to increase life expectancy and reduce the risk of premature death. It enhances functional abilities, promotes independence, and enables individuals to enjoy an active and fulfilling life well into older age.
• Personal growth and self-discovery: A fitness journey is not just about physical transformation but also about personal growth and self-discovery. It provides an opportunity to challenge oneself, push beyond comfort zones, and discover new strengths and capabilities. It cultivates discipline, perseverance, and resilience, fostering a sense of accomplishment and personal empowerment.

By embarking on a fitness journey, individuals can experience holistic improvements in their physical, mental, and emotional well-being. It offers an empowering path toward self-improvement, personal growth, and a healthier, more fulfilling life.

Starting Your Fitness Journey

One of the first steps in starting a fitness journey is setting clear and realistic goals. Goals provide direction, motivation, and a sense of purpose throughout the journey. When setting fitness goals, it’s important to make them specific, measurable, attainable, relevant, and time-bound (SMART). This means defining the desired outcome, determining measurable indicators of progress, ensuring the goals are within reach, aligning them with personal values and aspirations, and setting a timeframe for achievement.

Examples of fitness goals could include losing a certain amount of weight, increasing strength and muscle tone, improving cardiovascular endurance, participating in a specific event or sport, or simply adopting a more active and healthy lifestyle. Setting goals that are meaningful to you will keep you focused and motivated along your fitness journey.

Before starting any fitness program, it’s essential to assess your current fitness level. This assessment helps you understand your strengths, weaknesses, and areas that need improvement. It also provides a baseline against which you can track your progress and measure the effectiveness of your fitness journey.

There are various ways to assess your fitness level. You can start by evaluating your cardiovascular fitness through exercises like walking, jogging, or cycling to determine your endurance and aerobic capacity. Strength tests, such as push-ups, squats, or lifting weights, can assess your muscular strength. Additionally, flexibility tests like reaching for your toes or performing stretches can evaluate your range of motion.

Alternatively, you may consider seeking professional help from a certified fitness trainer or healthcare professional who can conduct a comprehensive fitness assessment. They can provide a more accurate evaluation of your fitness level, identify any potential limitations or health concerns, and tailor a fitness plan that suits your specific needs and goals.

Before embarking on a fitness journey, it is advisable to consult with a healthcare professional, especially if you have any underlying health conditions or concerns. A healthcare professional, such as a doctor or a registered dietitian, can provide valuable guidance and support to ensure your fitness journey is safe and effective.

During the consultation, you can discuss your goals, medical history, and any concerns you may have. The healthcare professional can assess your overall health, provide recommendations on exercise intensity and duration, discuss dietary considerations, and offer insights into managing any health conditions or medications that may impact your fitness journey.

This consultation is particularly important if you have a history of chronic conditions, are pregnant or postpartum, are over the age of 40, or have been inactive for an extended period. The healthcare professional can help create a personalized fitness plan that takes into account your individual needs, abilities, and limitations, ensuring a safe and successful start to your fitness journey.

By setting clear goals, assessing your current fitness level, and consulting with a healthcare professional, you establish a solid foundation for your fitness journey. This proactive approach enables you to create a personalized plan that aligns with your aspirations, minimizes the risk of injury, and sets you up for long-term success.

Benefits of a Fitness Journey

Embarking on a fitness journey brings numerous benefits to your physical health. Regular exercise and physical activity have been shown to reduce the risk of chronic diseases and improve overall health. Here are some of the key physical health benefits of a fitness journey:

• Weight management: Engaging in regular physical activity helps in weight management by burning calories and building lean muscle mass. It can assist in achieving and maintaining healthy body weight, reducing the risk of obesity-related conditions such as heart disease, diabetes, and certain cancers.
• Cardiovascular health: Regular exercise strengthens the heart muscle, improves blood circulation, and lowers blood pressure. It reduces the risk of developing cardiovascular diseases, including heart attacks, strokes, and coronary artery disease.
• Stronger bones and muscles: Weight-bearing exercises, such as resistance training and weightlifting, stimulate bone growth and increase bone density, reducing the risk of osteoporosis. Additionally, strength training exercises help build and maintain muscle mass, improving overall strength and stability.
• Improved immune system: Regular physical activity has been shown to enhance the immune system’s function, reducing the risk of certain illnesses and infections.
• Better sleep: Engaging in physical activity can improve the quality of sleep, helping you fall asleep faster and enjoy deeper, more restorative sleep. It also helps regulate your sleep-wake cycle, promoting a consistent and refreshing sleep pattern.

In addition to the physical benefits, a fitness journey has a positive impact on mental and emotional well-being. Regular exercise has been linked to improved mood, reduced symptoms of anxiety and depression, and enhanced overall mental well-being. Here’s how a fitness journey can boost your mental health:

• Stress relief: Physical activity stimulates the release of endorphins, the body’s natural “feel-good” chemicals, which help reduce stress and improve mood. Exercise provides a healthy outlet for managing stress and promoting relaxation.
• Enhanced cognitive function: Regular exercise has been shown to improve cognitive function, including memory, attention, and problem-solving skills. It stimulates the growth of new brain cells and enhances the brain’s ability to form connections.
• Increased self-esteem: Achieving fitness goals, improving physical fitness, and taking care of your health can boost self-confidence and self-esteem. The sense of accomplishment from overcoming challenges and making progress in your fitness journey contributes to a positive self-image.
• Mood regulation: Exercise has a positive impact on mood regulation, helping to alleviate symptoms of anxiety and depression. It promotes the release of neurotransmitters like serotonin and dopamine, which are associated with improved mood and a sense of well-being.

Regular physical activity improves energy levels and enhances stamina. As you engage in a fitness journey, you’ll experience increased endurance, allowing you to perform daily activities with less fatigue. Regular exercise helps your cardiovascular system work more efficiently, delivering oxygen and nutrients to your muscles, which boosts overall energy levels.

A fitness journey can significantly improve self-confidence and body image. As you progress in your fitness goals, achieving milestones and overcoming obstacles, you’ll develop a sense of pride and self-assurance. Your physical transformations and increased fitness levels contribute to a positive self-perception and improved self-confidence in various areas of life.

In summary, a fitness journey offers a multitude of benefits for both physical and mental well-being. From weight management and cardiovascular health to improved mood and self-confidence, embracing a fitness journey positively impacts various aspects of your life. By committing to regular physical activity and making fitness a priority, you can reap the rewards of a healthier, happier, and more confident you.

Duration of a Fitness Journey

When embarking on a fitness journey, it’s essential to recognize that it is not a temporary endeavor but a lifelong commitment to your health and well-being. Fitness is a continuous journey that involves adopting healthy habits, maintaining consistency, and adapting to various stages of life. While specific goals may have time frames attached to them, the overall fitness journey extends beyond reaching those goals. It’s about cultivating a sustainable and healthy lifestyle that you can maintain in the long run.

The duration of a fitness journey varies for each individual and depends on several factors, including starting points, goals, commitment, and lifestyle. It’s crucial to set realistic expectations for progress and avoid comparing your journey to others. Progress is not always linear, and there may be periods of plateaus or setbacks along the way. It’s important to focus on gradual improvements and celebrate small victories, as they contribute to long-term success.

Instead of fixating on a specific timeline, shift your focus to building healthy habits and making consistent progress. Embrace the concept of sustainable change rather than seeking quick fixes or rapid transformations. Remember that the most significant transformations occur over time and require patience, dedication, and perseverance.

A fitness journey is not a destination but an ongoing process of continuous improvement. As you progress, your goals may evolve, and new challenges and opportunities may arise. Embrace the mindset of constantly striving to be better and finding new ways to challenge yourself physically and mentally.

Set new goals or milestones periodically to keep yourself motivated and engaged in your fitness journey. This could involve increasing the intensity or duration of your workouts, trying new forms of exercise, participating in fitness events or competitions, or exploring different fitness disciplines.

Furthermore, focus on holistic growth beyond physical fitness. Consider incorporating other elements into your fitness journey, such as improving flexibility, practicing mindfulness and stress management techniques, or enhancing your nutrition. The key is to maintain a growth mindset and embrace opportunities for self-improvement in all aspects of your well-being.

In summary, the duration of a fitness journey is not limited to a specific timeframe but is an ongoing commitment to a healthy and active lifestyle. Understand that progress may take time, and it’s important to set realistic expectations and avoid comparing yourself to others. Embrace the concept of continuous improvement, continually challenging yourself, and exploring new growth opportunities. Remember, a fitness journey is a personal and lifelong endeavor that extends far beyond reaching initial goals, and the key to success lies in maintaining consistency and a positive mindset throughout the journey.

Creating a Fitness Journey Plan

One of the keys to a successful fitness journey is finding activities and exercises that you genuinely enjoy. When you engage in activities you like, you’re more likely to stay motivated and committed to your fitness plan. Take some time to explore different types of physical activities, such as running, swimming, dancing, hiking, cycling, or playing a sport. Experiment with various exercises and discover what brings you joy and fulfillment.

Consider your preferences, interests, and lifestyle when choosing activities. If you enjoy being outdoors, you might opt for activities like hiking or cycling. If you prefer a social environment, group fitness classes or team sports could be a great fit. The goal is to find activities that keep you engaged, excited, and eager to participate.

A well-rounded fitness journey plan includes a combination of cardio, strength training, and flexibility exercises. Each component plays a vital role in improving overall fitness, health, and functional ability.

Cardiovascular exercises, such as jogging, swimming, or cycling, elevate your heart rate and help improve cardiovascular health, endurance, and calorie burn. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week.

Strength training exercises, such as weightlifting or bodyweight exercises, help build muscle strength, improve bone density, and enhance overall body composition. Include strength training exercises at least two days a week, targeting all major muscle groups.

Flexibility exercises, such as yoga or stretching routines, improve joint mobility, muscle flexibility, and posture. Incorporate stretching exercises into your fitness plan to enhance your range of motion and reduce the risk of injuries.

Remember to start gradually and progress gradually. If you’re new to exercise or returning after a break, begin with low-intensity activities and gradually increase the duration and intensity as your fitness level improves.

To stay organized and motivated, it’s essential to design a fitness journey plan that includes a schedule and milestones. Set aside specific days and times for your workouts, treating them as non-negotiable appointments with yourself. Consistency is key, so aim for regular exercise sessions throughout the week.

Consider your personal schedule and commitments when designing your fitness plan. Find a balance that works for you, whether it’s early morning workouts, lunchtime sessions, or evening exercises. Choose a time when you’re most likely to follow through with your fitness routine and when you feel energized and focused.

Setting milestones can provide a sense of direction and accomplishment throughout your fitness journey. Break down your goals into smaller, manageable milestones that you can work towards. These could include increasing the duration or intensity of your workouts, reaching a specific weight or body composition target, or achieving a certain fitness milestone, like running a 5K race.

Track your progress regularly, celebrating each milestone you achieve. This can help you stay motivated and provide tangible evidence of your growth and improvement. Consider using a fitness tracker or journal to record your workouts, measurements, and milestones.

In conclusion, creating a fitness journey plan involves identifying enjoyable activities, incorporating a variety of exercises, and designing a schedule with milestones. Choose activities that you genuinely enjoy and that align with your preferences and lifestyle. Incorporate cardio, strength training, and flexibility exercises to improve overall fitness and health. Design a schedule that suits your routine and set realistic milestones to work towards. Remember, the key is to find a balance that is sustainable and enjoyable, making your fitness journey a positive and fulfilling experience.

Staying Motivated During Your Fitness Journey

One of the most important factors in staying motivated during your fitness journey is finding your inner motivation and purpose. This involves identifying the reasons why you want to embark on this journey and understanding the personal benefits it will bring to your life. Ask yourself what drives you and what you hope to achieve through your fitness journey.

Some common motivations for embarking on a fitness journey include improving overall health, increasing energy levels, boosting self-confidence, managing stress, or achieving specific fitness goals. Reflect on your own aspirations and values to determine what truly inspires you. By connecting with your inner motivation and purpose, you’ll have a strong foundation to stay committed even when challenges arise.

Setting rewards and incentives along the way can provide an extra boost of motivation during your fitness journey. Rewards serve as positive reinforcement for your efforts and help you stay focused on your goals. Consider setting both short-term and long-term rewards to celebrate milestones and accomplishments.

Short-term rewards can be simple and immediate, such as treating yourself to a massage, buying new workout gear, or enjoying a favorite healthy meal. These rewards act as reminders of the progress you’ve made and encourage you to continue moving forward.

Long-term rewards can be more significant and aligned with your ultimate fitness goals. For example, if your goal is to run a marathon, treat yourself to a weekend getaway after completing the race. These rewards serve as a culmination of your hard work and dedication.

Remember that rewards don’t always have to be material. Consider rewarding yourself with non-food-related treats, like a day off to relax, a movie night with friends, or a spa day. The key is to choose rewards that are meaningful to you and that reinforce the positive behaviors you’re cultivating throughout your fitness journey.

Building a support system can greatly contribute to your motivation and accountability during your fitness journey. Surrounding yourself with positive and like-minded individuals who share similar goals can provide the encouragement and support you need to stay on track.

Reach out to friends, family members, or colleagues who have an interest in fitness or who are also on their own fitness journey. Share your goals with them and ask if they would like to join you or provide support along the way. Having a workout buddy or a group of people who understand and share your challenges and successes can be incredibly motivating.

Additionally, consider joining a fitness community or finding an online support group. These communities offer a sense of belonging and can provide valuable insights, tips, and encouragement. Engaging with others who are also striving for better health and fitness can create a sense of camaraderie and inspire you to keep pushing forward.

Don’t hesitate to lean on your support system when you face obstacles or moments of doubt. They can offer guidance, celebrate your victories, and remind you of your progress. Likewise, be a source of support for others, as helping others on their fitness journey can reinforce your own commitment and sense of purpose.

In conclusion, staying motivated during your fitness journey requires finding your inner motivation and purpose, setting rewards and incentives, and seeking support from friends, family, or a fitness community. Connect with the reasons why you want to embark on this journey and use them as a source of inspiration. Set rewards and incentives to celebrate your progress and keep you motivated along the way. Surround yourself with a supportive community that understands and shares your goals. By implementing these strategies, you’ll maintain the motivation needed to stay committed and achieve long-term success in your fitness journey.

Diet and Nutrition during Your Fitness Journey

When it comes to your fitness journey, diet and nutrition play a crucial role in supporting your overall health, optimizing your physical performance, and achieving your fitness goals. A balanced and nutritious diet provides the necessary fuel, nutrients, and building blocks for your body to function optimally.

A balanced diet consists of a variety of nutrient-dense foods from different food groups, including fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential vitamins, minerals, antioxidants, and fiber that promote overall well-being and support your fitness endeavors.

To maintain a balanced diet, aim to include a wide range of colorful fruits and vegetables in your meals, as they offer an array of vitamins, minerals, and antioxidants. Incorporate whole grains like brown rice, quinoa, and whole wheat bread to provide sustained energy and fiber. Choose lean proteins such as chicken, fish, legumes, and tofu to support muscle repair and growth. Additionally, incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil for their beneficial effects on heart health and nutrient absorption.

Different individuals may have different dietary preferences and requirements. It’s important to explore and find a dietary approach that aligns with your goals, preferences, and lifestyle. Some popular dietary approaches that people incorporate into their fitness journey include:

• Mediterranean Diet: This diet emphasizes whole foods, such as fruits, vegetables, whole grains, legumes, fish, and healthy fats like olive oil. It’s known for its heart-healthy benefits and is rich in antioxidants and anti-inflammatory compounds.
• Plant-Based or Vegan Diet: This diet focuses on consuming plant-based foods and excludes animal products. It emphasizes fruits, vegetables, whole grains, legumes, nuts, and seeds. It can be beneficial for those seeking a diet that is higher in fiber, lower in saturated fat, and environmentally sustainable.
• Low-Carb or Ketogenic Diet: These diets restrict carbohydrate intake and prioritize fats and proteins. They aim to shift the body into a state of ketosis, where it primarily burns fat for energy. These approaches may be suitable for some individuals, but it’s important to consult with a healthcare professional before adopting such a diet, especially if you have any underlying health conditions.
• Intuitive Eating: This approach focuses on listening to your body’s hunger and fullness cues, eating mindfully, and cultivating a positive relationship with food. It encourages honoring your cravings while also prioritizing nutrient-dense foods.

Remember, there is no one-size-fits-all approach to nutrition. What works for one person may not work for another. It’s essential to experiment, listen to your body, and find a dietary approach that supports your fitness goals while nourishing your body and promoting overall well-being.

If you find yourself unsure about the dietary aspects of your fitness journey, it can be helpful to seek guidance from a registered dietitian (RD) or a nutritionist. These professionals are trained in nutrition science and can provide personalized advice based on your specific needs, goals, and health conditions.

An RD can assess your current dietary habits, help you identify areas for improvement, and provide practical strategies for incorporating nutritious foods into your daily routine. They can also address any concerns or questions you may have regarding supplements, portion sizes, meal timing, and navigating social situations that involve food.

Working with an RD can provide you with the knowledge, support, and accountability necessary to optimize your nutrition and achieve your fitness goals in a safe and sustainable manner. They can tailor their recommendations to your unique circumstances, ensuring that your dietary choices align with your fitness journey.

In conclusion, during your fitness journey, it’s important to prioritize a balanced and nutritious diet to support your overall health and fitness goals. Aim for a variety of nutrient-dense foods from different food groups and explore different dietary approaches to find what works best for you. If you need further guidance, consider consulting with a registered dietitian or nutritionist who can provide personalized advice and support. By nourishing your body with the right foods and seeking professional guidance when needed, you’ll optimize your nutrition and enhance the benefits of your fitness journey.

Embarking on a fitness journey is a transformative and empowering experience that can positively impact your life in numerous ways. Whether you’re just beginning your journey or have been on it for a while, remember that every step you take toward a healthier lifestyle matters. Take pride in the progress you make, no matter how small, and celebrate your achievements along the way.

If you haven’t started your fitness journey yet, now is the perfect time to take that first step. Embrace the opportunity to prioritize your health, well-being, and happiness. Remember, every fitness journey is unique, and there is no right or wrong path to follow. It’s about finding what works for you and creating sustainable habits that align with your goals and values.

Your fitness journey is not just about physical transformation; it’s also about improving your mental and emotional well-being. It’s an opportunity to discover your inner strength, challenge your limits, and unlock your full potential. Embrace the journey as an opportunity for self-discovery and growth.

Throughout your fitness journey, it’s essential to practice self-compassion and kindness. Be patient with yourself and recognize that progress takes time. There will be ups and downs, setbacks and obstacles, but remember that each setback is a chance to learn, grow, and come back even stronger.

Surround yourself with a supportive network of friends, family, or like-minded individuals who share your passion for a healthier lifestyle. Seek inspiration from success stories and individuals who have overcome challenges similar to yours. Their stories can serve as a reminder that you’re not alone and that your goals are achievable with dedication and perseverance.

Lastly, remember that a fitness journey is not just a temporary phase but a lifelong commitment to your well-being. Embrace the changes you make as lasting lifestyle choices rather than quick fixes. Continually reassess your goals, set new challenges, and adapt your routines as you progress. Embrace the joy of movement, nourish your body with wholesome foods, and prioritize self-care in all aspects of your life.

Your fitness journey is an ongoing adventure, full of growth , self-discovery, and opportunities for a healthier and happier life. Embrace it with enthusiasm, dedication, and an open mind. Believe in yourself, stay committed to your goals, and never forget the incredible potential that lies within you.

As you embark on or continue your fitness journey, remember that the power to transform your life is in your hands. You have the ability to create a healthier, stronger, and more vibrant version of yourself. Embrace the journey, enjoy the process, and savor the rewards of a fitter, happier, and more fulfilling life.

Thank you for joining us on this fitness journey! We hope you found our The Ultimate Roadmap to an Empowering Fitness Journey blog insightful and inspiring. Our aim is to provide you with valuable information, expert advice, and motivational content to support you in your wellness endeavors.

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FAQs about Fitness Journey

What is a fitness journey.

A fitness journey refers to the process of adopting a healthier and more active lifestyle with the goal of improving physical fitness, overall well-being, and achieving personal fitness goals.

How do I start my fitness journey?

To start your fitness journey, begin by setting clear and realistic goals, assessing your current fitness level, and designing a fitness plan that includes a variety of exercises and activities. Start with small steps and gradually increase intensity and duration as you progress.

What are the benefits of embarking on a fitness journey?

Embarking on a fitness journey offers numerous benefits, including improved cardiovascular health, increased strength and endurance, weight management, stress reduction, enhanced mood, and mental well-being, increased energy levels, and reduced risk of chronic diseases.

How long does a fitness journey usually take?

The duration of a fitness journey varies for each individual and depends on factors such as starting fitness level, goals, consistency, and dedication. It is important to view fitness as a lifelong journey rather than a short-term endeavor, as maintaining a healthy lifestyle is a continuous process.

What should I include in my fitness journey plan?

Your fitness journey plan should include a combination of cardiovascular exercises, strength training, flexibility exercises, and adequate rest and recovery. It should be tailored to your goals, preferences, and fitness level. It is also important to incorporate proper nutrition and hydration into your plan.

How do I stay motivated during my fitness journey?

To stay motivated, set specific and realistic goals, track your progress, celebrate achievements, find activities you enjoy, vary your workouts, seek support from friends or a fitness community, reward yourself for milestones, and remind yourself of the benefits and positive changes that come with a consistent fitness routine.

What are some common challenges people face during their fitness journey?

Some common challenges during a fitness journey include lack of motivation, time constraints, plateaus in progress, dealing with injuries or setbacks, balancing fitness with other responsibilities, and overcoming self-doubt or negative thoughts. It is important to stay resilient, adapt to challenges, and seek support when needed.

Can I embark on a fitness journey without a gym membership?

Absolutely! A fitness journey can be pursued without a gym membership. There are numerous options for home workouts, outdoor activities, bodyweight exercises, and fitness classes or programs available online. It's important to find activities that suit your preferences and fit your lifestyle.

What are some effective exercises for a fitness journey?

Effective exercises for a fitness journey include activities such as running, walking, cycling, swimming, strength training with weights or resistance bands, yoga, Pilates, HIIT (High-Intensity Interval Training), and functional training exercises that engage multiple muscle groups. Choose exercises that align with your goals and preferences.

How can I track my progress during my fitness journey?

You can track your progress by keeping a fitness journal, recording workout sessions, tracking measurements, monitoring changes in weight or body composition, using fitness apps or wearable devices, and assessing improvements in endurance, strength, flexibility, or performance. Regularly review your progress to stay motivated and make necessary adjustments to your fitness plan.

Meet Pradeep Singh, your go-to guide for all things fitness, health, and motivation. With over 7 years in the field, Pradeep brings a blend of expertise and real-world experience to his writing. From workout tips to healthy living insights, he simplifies complex topics, making fitness accessible for everyone. His authentic approach and genuine passion aim to inspire and support your wellness journey. Get ready to embark on a path to a healthier lifestyle with Pradeep as your trusted companion and motivator.

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• August 17, 2023
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GYM STORIES: From Member to Mentor

Personal trainer and YouFit team member Stephen Sheehan gives us an open and honest look at his inspiring, touching fitness journey.

YouFit saved my life. 

I was at my lowest point physically, mentally, and emotionally. Coming out of a long-term relationship that had its highs and lows, I had achieved a new PR in something I wasn’t proud of: my weight. 

At 285 pounds, I no longer looked (or felt) like the same person who poured everything into being in prime rugby playing shape over the last decade. After maintaining a consistent workout routine for years, I had gone months without training. 

As for my diet? 

It consisted of everything you know you’re not supposed to have–and then some. Late-night fast food runs and routine GoPuff deliveries, combined with dozens of pints of ice cream and far too many slices of pizza, led to a size-42 waist, a sizable amount of self-doubt, and a shrinking sense of self-worth. 

Luckily for me, I found a safe haven where I could channel my struggles into something positive. And as fate would have it, the place where I felt I truly belonged ended up being across from the McDonald’s I frequented so many times, especially during the first year of the pandemic. 

Instead of taking a right to order a few McDoubles, I took a left into the YouFit Sunrise plaza–and I never looked back. 

Although I had been a member before, it felt like stepping into a new world. I instantly felt welcomed and encouraged by Paul (Assistant General Manager at YouFit Gym Sunriseassistant general manager), which certainly gave me a little confidence heading into my first workout. Plus, friendly front desk associates like Rob and Justin made the gym feel like a home away from home. 

Of course, once I got about 10 minutes into my first session, I knew YouFit wouldn’t exactly provide that same warm, cozy feeling of home. 

But that’s exactly what I needed. 

What began with a three-exercise circuit where I could barely hold a plank without shaking uncontrollably (or sweating profusely) gradually grew into lengthier, more challenging versions of HIIT (high intensity interval training). While the first month or so often had me questioning whether I would ever lose my bulging gut, I refused to let sore muscles, my work schedule, or any other excuse stand in the way of me and the front door of YouFit. 

Consistency, along with a persistent positive mindset, set the stage for so many life-changing moments. By showing up every day, I formed bonds with other members–some of whom were already in fantastic shape and others who shared my desire to shed several inches off our waistlines. I met new friends, including my workout partner, Tony, enjoyed many interesting conversations between sets, and received a ton of motivating fist-bumps, handshakes, and smiles from staff and fellow YouFit members. 

Naturally, as the number on the scale dropped, my self-confidence increased. 

As my body underwent noticeable physical changes, my mood improved. 

As my routine became ingrained, my self-discipline grew stronger. 

About six months into my journey to becoming the best version of myself, Paul brought up an interesting topic as he handed me the foam roller for my daily dose of torture/active recovery. “You should be a personal trainer here,” he told me bluntly. 

While I had worked as a PT at another gym before, I hadn’t even considered that my progress had suddenly put me in a position where I could help inspire and instruct others on how to get healthy and achieve their own fitness goals. 

Ultimately, it didn’t take much convincing from Paul to sign up for the required courses. Just as I told him, I returned with the certification and paperwork ready to go, completed the application process, and soon found myself transitioning from YouFit member to YouFit Personal Trainer. 

Needless to say, I can’t thank Paul and General Managerour GM Corey enough for igniting a fire inside of me that continues to burn stronger every day. 

Since I joined the team in August 2022, I have been privileged to assist dedicated clients and members of my community with becoming healthier. Along the way, I’ve been able to gain a deeper appreciation for what every employee at our location contributes to make YouFit Sunrise such a special place. 

That’s exactly why I continue to work out at the same place I work. 

The positive energy is contagious in the best way possible. To see my clients diligently working out on their own as I knock out a set of squats motivates me to stay accountable. To see other members who work with our other trainers celebrate their own successes makes me look forward to designing the next stage of my clients’ programs. 

Ultimately, if you told me a year ago that I’d be in the best shape of my life at 31 (I’ve gone from 285 to 225 in 10 months), I would have called you crazy.  But as I’ve learned in 2022: You can achieve anything you want if you put your mind to it. 

It’s you vs. you. 

Winner takes all. 

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‘I Started Resistance Training At 65 And Significantly Reversed My Severe Osteoporosis’

“I wanted to train for longevity.”

I’ve always been an active person, but I consistently had one goal: lose weight and be thin. I started dieting when I was 14 and have since tried every fad diet and workout under the sun. I was addicted to indoor cycling and worked out with personal trainers, but I never lifted anything over 10 pounds. I was afraid of having too much muscle for fear of being “bulky.”

It wasn’t until a month before my 65th birthday that I realized my inside didn’t match my outside. I had been diagnosed with severe spinal osteoporosis and gained weight the year prior, and I wasn’t confident when I looked in the mirror. I wasn’t getting any younger, but something needed to change. I wanted to train for longevity.

I went to my favorite resource, Instagram, and started looking at what other women were doing and how they were aging.

I train four days a week and focus on muscle hypertrophy..

Now, at 66, I train four days a week: two upper-body days and two lower-body days. My workouts are between an hour and an hour and a half and my goal is muscle hypertrophy (increasing muscle size).

The number of moves varies per session, but I mainly train with free weights and focus on progressive overload (gradually boosting the intensity of my workouts). Typical moves include shoulder press, bench press, lat pull downs, biceps and triceps work, Romanian deadlifts , Bulgarian split squats , and hip thrusts.

My favorite exercise is hip thrusts because they make me feel so powerful. My current PR is around 150 pounds and I’m a stickler for proper form. Bulgarian split squats are by far my least favorite. The unilateral move is especially tough, but as my coach says, it’s called training for a reason. Plus, it’s pretty awesome that my body shows up to the gym four days a week to get better and stronger– even when things are hard.

On top of strength training, I aim for at least 10,000 steps a day and incorporate cardio a few days a week. Whether it’s walking on an incline, biking, swimming , or rowing, I do my best to find fun ways to get my heart rate up. I know the importance of off days, though, so I also incorporate stretching and massages into my routine.

I learned to count macros and properly fuel my body.

Most of my life I was strictly focused on being skinny. I starved myself and ate as few calories as I could with the goal to lose weight. I didn’t know how to create a sustainable eating plan and fad diets never taught the maintenance phase, or how to maintain an eating plan to keep my weight steady. Luckily, with the help of my coach, I learned to track macros to maximize nutrition and support my training. Instead of thinking about how little I can eat, I shifted my mindset to treat food as fuel.

Now, I eat five meals a day and primarily focus on protein . But at each meal I always have protein, carbs, and fat to fit within my overall daily goals (and carbs are important!). Egg whites, chicken breast, ground meat, and salmon are staples in my house, and I load on the veggies at every meal. On days I’m lifting, I eat complex carbs before my workout for extra fuel and I prioritize protein after a training session to rebuild muscle. I also limit alcohol and sugar which I’ve noticed boosts my overall energy and reduces cravings.

All that said, I do not deprive or restrict myself. I focus on mindful eating because I now know I can fit pretty much anything into my eating plan. It’s all about balance.

Michelle’s Must-Have Gear For Strength At 66

Bowmar Nutrition 100% Whey Protein Powder

"Whether I add a scoop to my morning oatmeal or make a midday protein shake, I love the Bowmar Nutrition protein powder," Michelle says.

Amazon Basics Amazon Basics Digital Kitchen Scale

"I use my food scale religiously and it's a non-negotiable in my kitchen," Michelle says. "I rely on it for accurately measuring portion size so I can hit my macros."

Versa Gripps Versa Gripps® Classic

Michelle "swears by" the Versa lifting straps. "The no-slip material allows me to focus on form without worrying about grip strength."

These three factors were key to my strength transformation success.

1. i found an incredible community of like-minded women to remind me that age is just a number..

At 66, most people are starting to slow down. But I’ve found an awesome online community that doesn’t focus on age. I’m treated like all the other younger women, and I’ve learned that age is just a mentality. Through the support and connection of others, I’ve made friends from around the world who inspire and motivate my journey. Whether it’s sharing a form cue for a tough move or commenting on a new PR, my community is changing the narrative for women. Age is just a numerical number and not an indicator of who I am or what I can do, and growing with other strong women keeps me motivated.

2. I believed in my coach so I could focus on discipline and consistency.

Prior to my strength journey, I was lost without a sense of direction. I wasn’t putting in the work to see results. But I realized that being coachable was the key to success. My coach knew what she was doing, and I committed to holding up my end of the deal. Instead of purely relying on motivation and fizzling out when things got hard, I created lasting habits to fuel my discipline.

3. I learned that strength training is the key to longevity.

There is never a “perfect” time to start or a “right” time to do anything. Was it hard to make major lifestyle changes at 65? Yes! Is it hard to always stick to a routine? Of course! But it’s about choosing your “hard” and taking control of your life.

Once I understood that strength was the secret to longevity, everything clicked. After just a year and a half of resistance training , I’ve significantly reversed my osteoporosis and I feel better than ever. Looking back, I don’t know why I didn’t figure this out sooner, but now I have no intention of ever stopping.

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The Secret to Caitlin Clark’s Shooting Power

The University of Iowa basketball star has made one “logo” shot after another. Her coach and other fitness experts say it’s all in the physical and mental training.

By Talya Minsberg

When Caitlin Clark, the 22-year-old University of Iowa point guard, lines up against the University of Connecticut team on Friday night, she will most likely shoot the ball from far past the 3-point line . Then, against all odds and all coaching philosophies, she is likely to do so again, and again, and again . Whoever is unlucky enough to try to defend her is left to do little but shrug .

How does she do it, beyond having a once-in-a-generation type of talent? She trains aggressively, and for endurance. Her muscles must be able to withstand quick bursts of speed and agility and have the power needed to propel her skyward for her signature logo, or close to half-court, shots. They also need to be strong enough to sustain those quick motions for the entirety of a high-stress game without growing too fatigued to function. And she needs mental resilience to maintain that level of play without losing confidence or focus when things aren’t going smoothly.

Many of those skills are built in the gym with Lindsay Alexander, the associate strength and conditioning coach for Iowa’s women’s basketball team. Ms. Alexander is focused on a single question: “How do we make a more durable athlete?”

The answer is a combination of conditioning, aerobic work and plyometrics, a group of exercises that use rapid movements to build muscle power. Players do squats and deadlifts, and use a bench press to improve their upper-body and core strength. Ms. Alexander focuses particularly on strengthening players’ legs, which are especially important for shooting.

She also works with Ms. Clark and other players to enhance their cardiovascular health by doing drills known as intervals or tempo runs: Players run at hard paces and then take short breaks to recover. Over time, this kind of training makes it easier for their bodies to recover quickly from high-intensity activity.

“You’ve got to practice how you play,” Ms. Alexander said. “We practice up-tempo, fast-paced, hard basketball, so that’s how I view the weight room and the conditioning piece. I use that space to make them ready for practice, ready to be able to do it over and over again.”

Last summer, a clip of Ms. Clark training in the off-season went viral. Her regimen included 300 shots: one hundred three-pointers, one hundred free throws and one hundred from midrange. Ms. Alexander recalled watching the footage and texting Ms. Clark: “I don’t think you were running fast enough.”

In an interview with ESPN, Clark said she had entered college with a long and lean physique, like “a little twig.”

“The strength and conditioning program was a big help for me,” she said. Her body “started coming into its own” during her sophomore year, she added, and her leg strength has helped propel those 3-pointers.

In training, Ms. Alexander has focused on the explosive fast-twitch muscle fibers that players use over and over again to sprint and jump. When those muscles are used for extended periods of time, like during a competitive basketball game, lactic acid can begin to build up, tiring the muscles out. Strengthening the muscles through varying types of squats in the gym can help players sustain that speed for longer.

Improving recovery time is also essential, Ms. Alexander said. When a timeout is called or there is a break between quarters, players need to be able to get themselves back to their base-line heart rate — calming their respiratory and nervous systems and flushing the lactic acid out of their legs — before being able to quickly hit the court again and play at their highest level.

In training, Ms. Alexander also regularly measures how players are jumping and loading their weight on their feet using force plate testing, which involves a machine that tests leg strength and fatigue. She may adapt individual training programs based on that data — for example, having a player work with a coach on leg strengthening exercises if it’s clear they are tiring out too quickly from shooting.

The combination of those training elements is critical for a player like Ms. Clark, said Toby Edwards, an exercise scientist who works with the Australian cycling team and who co-authored a 2018 study on fatigue and basketball. The study found that by monitoring and tracking both workload and fatigue, coaches can better prescribe workloads that make the most of training and decrease fatigue, allowing athletes to perform at a higher level.

All of these efforts also help build the confidence and mental resilience of the players. They know their bodies are conditioned for the physicality of high-level play, because they have exceeded those levels of exhaustion in practice, Ms. Alexander said: “Our practices are way harder than our games.”

Talya Minsberg is a reporter covering fitness and wellness for The Times. More about Talya Minsberg

April 8, 2016

Discover: Encore Fitness (Moscow)

MOSCOW, RUSSIA —  Encore Fitness, a new chain of health clubs in Russia, is opening a flagship fitness centre in Moscow.

The 3,900 sq ft venue, set to become the largest fitness club in Moscow City, will feature eight fitness zones based around the latest global trends and innovations.

A cardio theatre, functional training zone, Pilates studio, group fitness area, balance studio and a martial arts zone with a professional boxing ring will occupy the ground floor, with the second floor housing a spacious 25m pool with relaxation and hydro-massage areas.

The club’s unique thermal complex including a steam room, sauna, hammam, snow room and salt spa, will also be available to members.

Offering a diverse range of activities, over 60 different classes including BodyPump, TRX, and yoga will feature in the club’s extensive schedule. A new online heart rate monitoring system from Myzon will allow guests to get the most out of each and every workout.

Serving a range of healthy, well-balanced dishes alongside juices and detox cocktails, the club’s in-house cafe will cater to every fitness goal.

Discover more about Encore Fitness at:  www.encorefitness.ru

Gyms and fitness in Moscow, Russia

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The ultimate gym catalog! Dive deep into our comprehensive directory, curated with genuine feedback from our vibrant community of fitness enthusiasts. Beyond mere listings, Gym Navigator boasts cutting-edge Machine Learning analysis that offers insightful evaluations on amenities and classes.

Whether you're a seasoned athlete or just embarking on your fitness journey, our platform ensures you find the perfect gym that aligns with your goals and preferences—right in your vicinity. Let us help you discover the best gym near you.

Join us in exploring the world of fitness, leveraging real user insights and innovative technology to make your choice clear and informed.

Here is a list of distinguished gyms and fitness Moscow, Russia . See all the gyms in your area, click on the region you are looking for:

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What are the moscow gyms y.

If you are looking for a gym in Moscow y , you are spoilt for choice. On gym pages you can find map, photos, newses and information about amenities marked by community. These data can help you choose the best gym for you. 3 top rated gyms y in Moscow we feature on Gym Navigator are:

What are the Moscow gyms near me?

With over 202 gyms within 5 miles of Moscow , you are never too far from a gym near you in Moscow . To see which gym in Moscow is nearest to you visit our Moscow gym page and enter your address in search form above map.

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The most people are searching a gym the nearest to their home or work. At Gym Navigator we have over 300 of all gyms in Russia . If you are looking for a gym with a specific facilities here are popular categories:

Popular classes available in Moscow, Russia - reach your fitness goals.

Gyms and fitness.

If you're looking for a gym, fitness club or yoga studio, you've come to the right place.

You can find information about gyms in your area. Browse catalog of gyms and find gyms with classes which are you looking for.

On gym page you can find simple information like address, phone or website. You can find list of available classes. You can check availability of personal training or small group classes. On place page you can also see information about open hours.

You can find gyms near you with amenities, courts, studios and equipments.

Use our map to find gym at your city or district.

In Gym Navigator you can find list of exercises with movies for many body parts.

You can browse exercises catalog and find exercises the best of you.

You can also find exercises grouped into workout plans, which you can use to improve you body. Each routine show you exercises one by one and give you possibility to count you progress and count down rest time.

Gym Partner - for Apple Watch 4+

Elevate your fitness journey, shohei hayashi, screenshots, description.

Gym Partner Plus - Your Ultimate Fitness Journey Companion Gym Partner Plus is the premier tracking app tailored specifically for weight training. It supports your workouts anytime, anywhere, delivering optimal results towards your fitness goals. Key Features: Simple and User-Friendly Interface: Gym Partner Plus is built with a clean design, allowing you to easily record your workouts with intuitive controls. Workout Logging: Record the weight, repetitions, and sets for each exercise, and track progress by comparing with past sessions. Apple Watch Integration: Fully compatible with inputting and displaying workout data on Apple Watch. Record your workouts conveniently from your wrist. Custom Workout Plans: Create custom training plans tailored to your goals to optimize performance. Progress Tracking: Record progress with each training session, displayed in charts and graphs for easy visualization. Keep motivated by visualizing your growth. Gym Partner Plus provides everything you need for your fitness journey. Start today and strive towards becoming your best self.

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1.0.4 Modify the iPhone app to display the workout history according to the selected date on the calendar.

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The developer, shohei hayashi , indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .

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Health & Beauty in Moscow

Moscow health & beauty guide, fitness centers.

There are literally hundreds of gyms and fitness centers available to take care of health & beauty of expats in Moscow. The majority are extremely well-equipped, most including a swimming pool, extensive class schedule, open courts for many sports, and also saunas, beauty salons, and tanning facilities. Expect to pay about 28,000 – 62,000 RUR for an annual subscription (in cash, upfront).

These Moscow fitness centers provide information in English and may have some English-speaking staff:

• Gold’s Gym http://www.goldsgym.ru http://www.goldsgym.com/ The international chain – if you have a membership from your home country, you may have guest privileges here. There are two locations:Dinamo (a favorite with expatriates) Offers a fully equipped gym and cardio area, extensive schedule of aerobics classes, designated courts for football, basketball, volleyball, tennis and squash area, swimming pool, beauty salon, massage, and tanning services. Body revolution programs twice annually. Leningradsky Prosp. 31/30 Closest metro: Dinamo +7 (495) 931 96 16 Opening hours: Mon-Fri 7:00 – 23:00; Sat-Sun 9:00 – 22:00Lefort Has all imaginable cardio equipment, free weights, more than 25 regularly scheduled group classes (including yoga and pilates), spinning equipment, designated courts for football, basketball, volleyball, tennis, a table tennis area, sauna, and massage room. Elektrozavodskaya Ul. 27/3 Closest metro: Eletrozavodskaya or Preobrazhenskaya Ploshad +7 (495) 662-46 53 Opening hours: Mon-Fri 7:00 – 23:00; Sat-Sun 9:00 – 22:00
• Planet Fitness http://www.fitness.ru/ A more affordable option among Moscow’s fitness centers. Annual memberships start at 29,000 RUR. There are 15 locations in Moscow, most of which offer free weights, cardio equipment, a swimming pool, aerobics and dance classes, and boxing. Many also have massage and tanning. Typical opening hours: Mon-Fri 7:00 – 24:00; Sat-Sun 9:00 – 22:00 (may vary by location)
• World Class http://www.worldclass.ru/ With 16 locations in Moscow, you’re sure to find one nearby. The biggest and best offer a full range of fitness and cardiovascular equipment, group classes in everything from aerobics to martial arts, personal training, swimming pool, kid zones, and spa and solarium. Typical opening hours: Mon-Fri 7:00 – 24:00; Sat-Sun 9:00 – 24:00 (may vary by location)

Golf Courses

There are three golf course in Moscow and the Moscow area:

• Moscow City Golf Club http://www.mcgc.ru/home_en/ This 9-hole course is conveniently located in the city. Also offers a practice area, pro shop, tennis courts, spa and restaurant Ulitsa Dovzhenko 1 Closest metro: Kievskaya (then by bus) +7 (499) 147-8330
• Le Meridien Moscow Country Club This 18-hole golf course is home to the Russian Open (PGA European Tour) every summer. It is part of an exclusive private membership resort in the Moscow suburb of Nakhabino, about 40 minutes out of the city. Also has a comprehensive sports complex and excellent restaurant. +7 (495) 626-5910 e-mail:  [email protected]
• Moscow Golf Club http://www.moscowgolf.ru/eng/main/ Moscow’s newest 18-hole course opened in May 2009. Also offers tennis and a fitness center. Ostrovnaya ul., 2 Closest metro: Krilatskoe +7 (495) 234-7451

Tennis Courts

Many fitness centers in Moscow offer facilities for playing tennis, as do the golf courses. But you can also try a specialized tennis club, or the facilities are the stadiums:

• Zhukovka Tennis Centre Located 10 km beyond the MKAD in the village Zhukova, this center offers 10 indoor tennis courts; tennis school, massage room and bicycle rental. 1 Illinskoye Shosse, Zhukovo + 7 (495) 418-3701 Opening hours: Mon-Sun 8:00 – 22:00
• Luzhniki Sports Complex This popular stadium has two full-size tennis courts in addition to a great range of other facilities. Luzhnetskaya Nab. 24 Closest metro: Sportivnaya +7 (495) 637-0262 Opening hours: Mon-Sun 7:00 – 22:00

Swimming Pools

The great majority of fitness centers in Moscow also have swimming pools. But you can also easily find great pools and even waterparks without a gym membership.

• Olympic Sports Complex This stadium has the best swimming pool in all of Moscow. Note that you must bring a medical certificate showing you are free of skin, and other, conditions that can be transmitted through the water (can be issued at any public clinic). Olympisky Prospekt 16/18 Closest metro: Prospekt Mira +7 (495) 288-5453
• Chaika Another nice pool, located on the circle metro line. You will also need to present a medical certificate, but you can get one on the spot (valid for a month) from the swimming pool medical department (open 8:30 – 22:00) Turchaninov Per. 1/3 Closest metro: Park Kultury +7 (499) 246-1344
• Kimberlyland http://www.kimberlyland.ru/ A great waterpark with 5 pools, slides, water games, and a special kids club. Also has a large gym, mini-golf course, beauty salon, and restaurant on site. Azovskaya Ul. 24 Closest metro: Sevastopolskaya +7 (495) 310-0401

Yoga Centers

There are numerous yoga centers in Moscow, and of course many fitness centers also offer yoga classes. The following yoga center has English-speaking instructors available:

• Ashtanga Yoga Center http://www.yoga108.com/en/about/ Hatha Yoga at various levels. Instructors speak both Russian and English. One class costs 350 -500 RUR; a monthly membership is 2200 – 2700 RUR. They have four locations in Moscow:Stary Tolmachevsky Per 7 (inside “Orbita” center) Closest metro: Novokuznetskaya +7 (495) 953-6957Zoologicheskaya Ul 30 Closest metro: Mayakovskaya, Barrikadnaya +7 (495) 550-9646Ostozhenka Ul 8 (inside “Sambo” club) Closest metro: Kropotkinskaya +7 (495) 201-7209Bolshoy Vlasyevsky Per 10 Closest metro: Arbatskaya or Kropotkinskaya +7 (495) 300-4587

Football (Soccer) Fields

Many fitness centers provide facilities for football, as do most stadiums (see Entertainment > Sports Events). You may also enjoy getting involved with the following expatriate football groups:

• Expat Over 30s Football League A league of 8 teams that plays weekly at Dynamo Stadium. Games are 11-a-side with professional referees. New players age 28 and over with playing experience are recruited at the beginning of the season. http://www.moscowfootball.com/
• Women’s Football Club Open to all, and emphasizes fun over professional play. Meets Sundays from 17:00 to 19:00 near metro Aeroport. Contact: Natalie [email protected]

Ice Skating Rinks

Ice skating is very popular in Moscow. In the winter, there are open-air rinks all around the city and at Gorky Park. There are also numerous indoor rinks:

• Umka Levoberezhnaya Ul 12/1 Closest metro: Rechnoy Vokzal +7 (495) 458-1084 Opening hours: Mon-Fri 8:00 – 21:00; Sat 19:45 – 20:45; Sun 18:30 – 19:30
• Raduzhny Chobotovskaya Ul 6 Closest metro: Prospekt Vernadskogo +7 (495) 733-0369 Opening hours: Mon-Fri 8:00 – 21:00; Sat 17:00 – 20:00; Sun 17:00 – 18:00
• Ice Palace Yuzhny Bulatnikovskaya 2 Closest metro: Prazhskaya +7 (495) 383-8738 Opening hours: Mon-Fri 7:00 – 22:00; Sat-Sun 21:00 – 22:00
• Ice Palace Rus Voronezhskaya Ul 13/3 Closest metro: Domodedovskaya +7 (495) 399-1327 Opening hours: Mon-Sun 7:00 – 24:00
• Ledovy Dvorets (Offers skating classes) Volgogradsky Prospect 46/15 Closest metro: Tekstilshchiki +7 (495) 179-3964 Opening hours: Mon-Sun 7:00 – 24:00

Each MEGA Mall (see Shopping) also has an ice skating rink.

Skiing and Snowboarding Slopes

• Krylatskoe Downhill skiing and snowboarding on a 400-meter slope. Krylastskaya Ul 2 Closest metro: Krylastskoye or Molodezhnaya (then take bus number 229 or 829)
• Volen Ski Park http://www.volen.ru A ski resort with hotel, restaurants, and an excellent ski school and ski rentals. North of the city. To get there, head out on Dimitrovskoe Schosse; turn left 46 km beyond the MKAD, and follow the signs. +7 (495) 993-95-40; 993-95-02 [email protected] Moscow office: Olimpiyskiy prospect, 7 ste 411/ + 7 (495) 961 00 50

Besides these two slopes, Moscow offers a wealth of possibilities for cross-country skiing, especially in parks in the outskirts of the city including Sokolniki, Bitsevskiy Park, Kuzminki, Vorobievy Gory, and Yakhroma.

Horse Riding Facilities

There are many locations for horse riding in and around Moscow. The following two have English-speaking instructors available:

• Pradar Individual horse-riding lessons with qualified English-speaking instructors. Single admission to the Club is 1750 RUR, or purchase a monthly horse-riding card for 18,000-24,000. Begovaya Ul 17 Closest metro: Begovaya +7 (495) 945 05 87 E-mail:  [email protected]
• Hippodrome Complex Individual horse-riding lessons with qualified English- and German-speaking instructors available. Begovaya Ul 22/1 Closest metro: Begovaya +7 (495) 945 50 59

Rock Climbing

The following rock climbing school offers English-language instruction:

• AlexClimb Indoor Rockclimbing http://www.alexclimb.com/en_rockschol_01.php Operates from September to May and organizes training across indoor and outdoor locations in Moscow; also organizes tours around Russia and internationally. You can purchase 8 two-hour sessions with an English-speaking instructor in a group of 4-8 people for 5,400 RUR (plus entrance to the rock climbing gym). Individual trainings also available.

The following expat club is a fun way to meet people and play rugby at the same time:

• Moscow Dragons Rugby Club http://moscowdragonsrfc.com Play rugby and get involved in many social and charitable events.

Paintball Fields

Paintball is increasingly popular with teenagers even in Moscow. The following two locations are available:

• Action Paintball Games Panfilova Ul 20-2 Closest metro: Sokol +7 (499) 796 46 46
• Paintball Sports Club A large outdoor complex,10 kilometers outside the MKAD. Horse riding is also available. +7 (495) 772 88 80, 918 45 80

Field Hockey

The following expat club is a fun way to meet people and play hockey at the same time:

• Expat Field Hockey Club A club that welcomes beginners, and both men and women. Meets Saturday from 15:00 to 16:30 at Sokolniki Football Training Center (closest metro: Sokolniki) Equipment is provided, and the sessions cost 250 RUR per person each. Contact: Vineet Arora [email protected]

Useful links

• http://www.101.ru A popular online Russian radio station.
• http://www.masterRussian.com Site where you can master Russian grammar, learn new vocabulary and practice speaking and reading Russian.
• http://www.translit.ru A transliteration site – type in Roman letters and they are automatically converted to Cyrillic.

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THE 10 BEST Moscow Health/Fitness Clubs & Gyms

Health/fitness clubs & gyms in moscow.

• Health/Fitness Clubs & Gyms
• Yoga & Pilates
• Hammams & Turkish Baths
• Roman Baths
• Thermal Spas
• Hair & Nail Salons
• 5.0 of 5 bubbles
• 4.0 of 5 bubbles & up
• 3.0 of 5 bubbles & up
• District Central (TsAO)
• 3rd Transport Ring (TTK)
• Garden Ring
• District Northern (SAO)
• Good for a Rainy Day
• Good for Kids
• Budget-friendly
• Good for Adrenaline Seekers
• Good for Couples
• Good for Big Groups
• Adventurous
• Hidden Gems
• Honeymoon spot
• Things to do ranked using Tripadvisor data including reviews, ratings, photos, and popularity.

1. ThaiBeautySpa

2. Limestone

3. Lay Back Massage Club

4. Royal Thai Pokrovka

5. Swimming Pool Chaika

6. Wai Thai Michurino

7. Cosmos Spa

8. Fitness Club Miltronic

9. Pride Club Fitness

10. Usadba Bannaya

11. Spa Algotherm

12. Grand Fitness

13. Galotsentr Solyanaya Peshhera

14. VITASPORT Wellness Club

15. Usadba Bannaya

16. I N T U ' T I O N 2/05

17. city fitness.

18. Novorizhskiye Baths

19. Vital Practice University

20. Fresh Stretching

21. Rock The Cycle

22. Massage and Health Center Il de Provane

23. Encore City

24. Fitness Center Mark Avreliy

25. LifeCity Venecia

26. salt cave salegrotte.

27. Boxing Academy

29. Art of Pilates

A personal trainer shares one simple longevity exercise you can do anywhere

• A trainer who works with people in their 60s to 90s says stability is key to a long, healthy life. 
• She says balance exercises go a long way to help you age gracefully. 
• Every bit of exercise adds up, and you can start working out now for a long, healthy life. 

No matter your age, the best time to start exercising to age gracefully is right now, and you don't need a gym to do it, according to a trainer who specializes in fitness for a long, healthy life.

Andi Kwapien has spent more than two decades as an instructor for SilverSneakers , an exercise program for adults age 65 and older (available at no cost with eligible Medicare plans).

Kwapien told Business Insider that she was seeing firsthand the benefits of exercise for people in their 60s, 70s, 80s, and 90s, even if they'd just started a fitness routine .

"It is never too late," she said. "Even people in their much later years see improvements in muscular endurance, muscular strength, even some muscle mass building back up to help with frailty."

One of the most important exercises for longevity is one you can start doing right now without going to a gym or class.

Kwapien says stability exercise can help anyone move and feel better in everyday activities and fortifies your body against the natural wear and tear of aging.

Try movements such as quick-step knee raises, single-leg balance drills, and core exercises to help you stay fit for years to come.

Stability training can help you stay strong and prevent injury as you age

Research shows that having good balance is linked to a longer life, based on a simple one-leg balance test .

But Kwapien goes even further and teaches people how to apply balance in everyday activities to feel and move better.

Related stories

"We speak in real-life terms so that our members know why we're doing what we're doing," Kwapien said. "You're not standing on one leg in your kitchen, you're moving around and putting stuff on high shelves and tripping over your cat. Those kinds of things."

One of Kwapien's go-to exercise routines trains balance, reaction time, and stability all at once with a series of quick steps into a knee raise hold. To do it, take a few quick shuffle steps forward and lift one knee, holding your balance in that position. You can also move side to side or add a quarter turn to make it more challenging.

Kwapien says she's seen clients experience major health benefits from the exercise — one woman said doing the drill helped her avoid serious injury when her dog pulled her off balance to chase after a rabbit.

"One of my members emailed me, and she says, 'Andi, I just have to let you know I hate that step, quick hold. But let me tell you saved me. I didn't fall over because I had that ability,'" Kwapien said. "Not that I hope that you ever have that situation, but my hope is that the training is real life to what you need."

Stability training is also great for building muscle and protecting your joints with functional movements such as step-ups and other single-leg exercises.

Other trainers also recommend the Pallof press and plank variations for a strong core.

Stability exercises can give you a challenging workout, too. More intense versions of stability exercises include movements such as single-leg squats that can work your hip and mobility as well as strengthen your legs.

Even a few minutes of exercise a day can help you live longer and be healthier

Whether you're new to fitness or an experienced athlete, consistency is key to exercise, so the best strategy is to find something you can do long term, Kwapien says.

"Start now and have fun with it. If exercise isn't fun, you're not going to do it," she said. "If you have the best program in the world and you do it one time, it does not give you the benefits. Just keep going regularly every week."

Research suggests that every minute of exercise (even walking) adds up to help stave off chronic illnesses such as cancer and heart disease.

Aim to fit all kinds of movement into your life and incorporate stability and other longevity exercises, such as mobility work , into a routine you enjoy.

"If you like yoga, that's great, and if you like dance, that's wonderful. And if tai chi's your thing, fantastic. And if you like to run, great, if you like to lift hefty heavy things, great, want to go a little lighter, fine." Kwapien said. "It's all good, and it's all going to provide a benefit."

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