Exercise Routines for Beginners

When you first start out, it’s important to have a plan of attack. You need goals, and know in advance what your starting point and end goal will be. This article gives beginners some great advice on setting up their own exercise routine from the ground up.

The “workout routines for beginners at home” is an article that will help you get started with exercise. It includes exercises and tips to get you on the right track.

Young man in car leaving home for college illustration.

This essay series is now available as a professionally designed, distraction-free paperback or ebook that you can read at your leisure while offline.

Note from the editor: This piece was first published on August 25, 2012. It’s been modified since then. 

I didn’t have to worry about developing and keeping to a workout program while I was in high school. That was taken care of for me by my football coaches. All I had to do was show up in the weight room with the rest of my colleagues at the specified time and do the program. I was in great form when I graduated and started college because of that consistency, as well as a lot of hard work.

When I got to university, I pretty much quit working out since my football days were over. I’d play a pick-up basketball game now and again, but I didn’t have a regular exercise program to keep up the strength and conditioning I’d developed in high school. Things went from bad to worse for me in a hurry. I began to feel squishy and fat, and my strength was nothing like what it had been. I recall going to the gym one night during my freshman year of college in an effort to get back on track. To begin, I slapped 225 pounds on the bench barbell. It was a weight that I had no trouble lifting in high school. I took the barbell off the rack and gently lowered it to my chest, where it remained until my calls for assistance were heard. Fortunately, just my ego was hurt. But it was at that point that I decided to go back on the exercise bandwagon.

Many young guys venturing out on their own seem to fall into the same trap I did. They may have been physically active in high school due to sports, but once they enter college, they cease to exercise totally and rapidly become the stereotype overweight ex-jock. Make sure this doesn’t happen to you! It’s more difficult to get back into shape after you’ve become flabby than it is to keep your current form. That’s why, while you’re on your own, it’s critical to stick to a regular fitness schedule.

You won’t become a fat ex-jock if you don’t exercise frequently in high school, but you will grow obese if you don’t exercise (and eat a decent diet). Many males who were normal weight in college develop a belly when they enter their mid- and late-twenties, thanks to a diet of fast food and copious amounts of alcohol.

When I attended to Kate’s ten-year high school reunion with her, I was impressed by how, although most of the ladies seemed to have kept their figures (despite the fact that several of them had children), the guys seemed to be out of shape and overweight.

If you don’t want to end up like the middle-aged dad who gets all wheezy while playing with his kids, start a workout program today.


Why Do You Need a Workout Routine?

1. It boosts testosterone levels. Testosterone is what distinguishes males from women. Because of changes in nutrition, exercise levels, and pollutants in our environment, water, and food supply, most young men have lower testosterone than their grandfathers. There are various advantages to having adequate testosterone levels. In addition to enhancing libido, testosterone has the following effects:

  • gives you more mental and physical vigor
  • enhances happiness (men with low-T often suffer depression)
  • boosts the desire to compete
  • aids in the prevention of Alzheimer’s and dementia
  • promotes the growth and strength of muscles

Squats, bench presses, cleans, and deadlifts, among other compound weight lifting activities, are excellent testosterone builders. High-intensity workouts, such as sprinting, have also been proven to increase testosterone levels.

2. It is beneficial to your mental health. You must use the treadmill in addition to the books if you want to be a successful college student. Regular exercise, according to studies, accelerates learning, enhances memory, and promotes better thinking. 

3. Strengthens your resolve. We’ve discussed the necessity of willpower in our male success. Making regular exercise a habit is one method to enhance it. Working exercise will help you be more disciplined in all aspect of your life.

4. Lower health-care expenses. Obesity and obesity-related disorders including diabetes, heart disease, and hypertension are driving up health expenses in the United States. While a healthy diet is the most important factor in avoiding obesity, regular exercise may help you avoid weight gain and increase your body’s insulin sensitivity so you don’t get diabetes. Regular exercise has also been demonstrated to lower blood pressure and enhance cardiovascular health. Get in the gym now if you don’t want to spend a small sum in the future addressing these problems. Being physically active will not only save you money on health care, but it will also give you a sense of manhood knowing that you are not raising expenses for your neighbors and fellow citizens.

5. Helps to alleviate stress and despair. We’ll go into stress management in more depth next week, but one thing you can start doing right now to keep yourself as relaxed as The Dude is to exercise. It enhances sleep, generates endorphins in the brain, and may help with anxiety and sadness. Regular exercise is one of the most crucial things you can do to keep sane throughout your college years.

6. It enhances your physical attractiveness. Physical beauty may have a significant impact on your career and personal life. Fit and in-shape guys are more attractive to women. Those who are physically beautiful tend to earn more money and get more promotions than men who are not. Exercise may help you develop a body that is appealing to others and, more significantly, increase your self-esteem.

Developing a Workout Routine

Young man doing push ups on short table illustration.

Many guys understand the need of fitness but are stumped as to what to do throughout their workout. There are so many different viewpoints on what the “perfect” exercise is that you may get overwhelmed and decide not to do anything at all. When I went to the OU gym, I’d frequently see men roaming about aimlessly, performing a few bicep curls and tricep extensions half-heartedly.


Unless your fitness objective is to become incredibly shredded or have a bodybuilder’s physique, you shouldn’t worry about finding the “ideal” exercise, in my view. Rather, concentrate on developing your general strength and fitness with a program that is as basic as possible – one that you will love and follow on a regular basis. The most essential thing is to do something, anything, every day to keep your body moving!

I’ve included two exercise routines below that are ideal for a young guy who is busy yet wants to get the most out of his workout. The first involves access to a gym and free weights, while the second is entirely based on bodyweight exercises.

1. Initial Capacity

Starting Strength by Mark Rippetoe is my favorite exercise regimen. It’s quick (workouts last approximately 40 minutes), requires little equipment, generates excellent results, and is quite feasible for a newbie who has never lifted before. It also reminds me of the strength training regimen I followed as a high school football player. Since joining Starting Strength, I’ve become stronger and slimmer than I’ve ever been.

The program’s breakdown may be found in Starting Strength.

2. Bodyweight Exercise

When I am unable or unable to go to the gym, I use this bodyweight regimen. It is a full-body workout that can be done anywhere. The only piece of equipment needed for this exercise is an Iron Gym Pull-Up Bar, which can be installed in any doorframe without drilling any holes. Buying an Iron Gym Pull-Up Bar is a terrific investment for any young guy, even if you don’t intend on coming to the gym on a regular basis. Make it a habit to perform a few pull-ups every time you go by the doorframe where it hangs.

I’m sure you could locate a tree branch or another bar to use for pull-ups if you can’t swing an Iron Gym bar. A bodyweight row may also be substituted. Let Nerd Fitness’s Steve Kamb teach you how (he also has some terrific beginner and expert bodyweight routines on his site for extra inspiration):

This is a circuit program, which means you complete each exercise without resting in between. You’ve finished one circuit when you’ve done all of the exercises. For those who haven’t done the exercises previously, there are links to how-to videos.

  • 20 repetitions of squats
  • 10 repetitions of push-ups
  • 10 repetitions of Hindu push-ups
  • 20 repetitions of walking lunges
  • 5 repetitions of pull-ups
  • 15 repetitions of dips

Warm up for 10 minutes (jumping jacks, jumping rope, running), then do each exercise back-to-back without stopping. That’s how a circuit works. After completing a circuit, take a two-minute break before beginning another.

Start with one circuit and add another after you’ve completed all of the repetitions for all of the exercises. Continue to add circuits until you’ve completed all of the repetitions for all of the exercises in five circuits. After that, during each session, start adding 1 rep to each exercise.


This exercise should be done every other day, three times a week. Here’s an example of a schedule:

  • Monday: Workout with just your bodyweight
  • Tuesday: plyometrics or sprints
  • Wednesday: Workout with just your bodyweight
  • Thursday: a 5-kilometer run
  • Friday: Workout with just your bodyweight
  • Saturday: Take it easy.
  • Sunday: Take it easy.

Whatever fitness routine you select, the most important thing is to stick to it. Treat your exercises as though they were a crucial doctor’s visit. Set aside time for exercise each day while planning your week.

You should also seek for methods to include fitness into your daily life, such as walking or biking to campus, joining an intramural team, playing pick-up games of ultimate Frisbee with your friends, or going on a bike ride with a date. Regular exercise, both in the gym and throughout the day, will yield significant advantages for the rest of your life.

Make sure to listen to our podcast on how to make exercise a habit:




The “gym workout plan for beginners pdf” is a document that provides exercise routines for beginners. It includes information about the exercises, how to do them and what equipment you will need to complete the routine.

Frequently Asked Questions

Whats a good exercise routine for beginners?

A: The best way to start exercising is by finding an exercise that you enjoy. For many people this means trying a sport, such as tennis or running. You can also look into try different types of activities outdoors like golf and snowboarding which are great ways to get the cardiovascular benefits of physical activity without any risk of injury! As for what workout routine is right for newbies in general, one good option would be Crossfit training

How many minutes of exercise should a beginner do?

A: Depending on the level of your fitness, a beginner should aim to exercise around 30 minutes per day. If youre not sure how many calories that is worth a specific amount of time in Beat Saber, we recommend trying some different levels and seeing which one feels right for you.

Related Tags

  • workout routine for beginners no equipment
  • workout plan for beginners female
  • workout routine at home
  • gym workout plan for beginners female
  • diet and exercise plans for beginners