Whether you fell off the wagon or have never lifted a weight in your life, it’s never too late to start. You’ve probably heard about all the wonderful health benefits of regular exercise and finally decided to take the plunge and get back in shape. However, starting a new fitness program can be a daunting task if you don’t know what you’re doing. Don’t worry, we’ve got the ultimate beginner 4-week workout plan to get you on your way to getting better.
4 Week Ultimate Beginner Workout to Get in Shape
As a beginner, you’ll want to start with strength training, abdominal training, and cardio. This leaves a lot of room for interpretation and variation. The good news is that you don’t have to limit yourself, you can do anything. Starting with a 4-week beginner workout is a great way to get a wide range of lifts and activities to set you up for long-term success.
Find your workout space
Now that you’re ready to start, you need to choose a training area and location that will suit your schedule and lifestyle. If you’re considering joining a gym, be sure to choose a convenient location near your work or home. You should also visit the establishment and see if they offer a free trial or special sign-up offers for new members. If a home gym sounds more your speed, it can work just fine. Just make sure you have a dedicated space like an extra room or in your garage if you have the space. You will also need to gather materials depending on your objectives. A few items that are good for setting up your home gym are a few sets of dumbbells, a weight bench, resistance bands, and a yoga mat. Depending on your budget, you can purchase cardio equipment like a treadmill, stationary bike, or elliptical. You are now ready for your 4 week beginner workout.
Plan ahead and set goals
After establishing where you want to train and what kind of equipment you will have. It’s time to put together a 4 week beginner training plan with specific and realistic goals. Prepare a list of exercises before you even hit the gym. Whether you write it down or have it saved on your phone, make sure you have a plan. This will make you more likely to follow along and avoid wandering around the gym thinking about what to do next. If you are in a gym it would also be a good idea to have backup exercises in case that machine or equipment is used or you can change the order, just be sure to stay focused and exercise. accomplish what you set out to do.
4 Week Beginner Workout – 3 Day Split
A great way to start your 4 week beginner training program is to split strength training into 3 days. This will allow you to exercise each muscle group with compound exercises on a weekly basis. Each workout will begin with a thorough 10-minute warm-up jog or dynamic stretching. It can be tempting to jump straight in, but warming up your muscles first will increase blood flow and oxygen. Which will help you stay loose and reduce injuries. Also, keep in mind that when you first lift, you’re going to be in pain. Delayed onset muscle pain (DOM) is a normal part of lifting and it’s a good measure that your workouts are making a difference. In short, do not skimp on the warm-up.
Monday – Full Body Workout Focus Chest and Triceps
- Bench press with dumbbells:
- Dumbell slant fly
- Lateral Raises
- Squats with dumbbells
- skull crushers
- Dips
- Shoes
- 5 minute abs
- 30 minutes of cardio
Tuesday – Rest
Wednesday – Full Body Workout Focus on Back and Biceps
- Bicep curls: 4 week workout for beginners
- Deadlifts
- One arm rowers
- Raising the side arms
- Sitting pullovers
- Lunge with dumbbells
- 5 minute abs
- 30 minutes of cardio
Thursday – Rest
Friday – Legs and shoulders
- Calf Raise
- Front squat
- Seated military dumbbell press
- leg press
- Hamstring Curls
- vertical row
- Side pulls
- 5 minute abs
- 30 minutes of cardio
No plan is complete without healthy eating
Now that you have a 4 week beginner workout plan to run your workout on, that’s great, but the work isn’t done yet. If you want to lose weight and gain muscle, nutrition before and after your workout will be just as important as what you do during your workout. There’s no need to go to extremes and cut all the bad foods out of your diet. However, you will definitely need to keep indulgences in moderation. For starters, be sure to eat 3 square meals a day. Each meal should contain protein, healthy fats, fruits/vegetables, and a small number of healthy carbohydrates. This will help fuel your body and allow you to perform at your best.
Rest, recovery and sleep are essential
Rest is essential for muscle growth. During exercise, your body creates small tears in your muscle tissue. When you rest, your body goes to work repairing these muscle tears, and as a result, they get stronger. Your muscles also store carbohydrates called glycogen. Your muscles use glycogen to fuel your body during exercise. When you rest, it allows your body to replenish that stored energy and get it ready for training again. A 4 week beginner workout should always include rest days.
It is also equally important to keep a regular sleep schedule. When you start exercising, your body will experience additional stress and miss higher levels of cortisol and adrenaline. A good night’s sleep will help restore your hormone levels and repair your muscles for muscle growth.
Remember that each time you start a new plan, muscle gain and weight loss are long-term goals. Be realistic about your expectations and be consistent in your actions. Follow this 4-week beginner workout plan and you’ll be well on your way to long-term success and better health.
