Beginner progam (sample)

Transform

I am pretty sick of people posting up unbalanced, unfocused and generally crappy programs so here is an example of a program for the beginner.

NOTE- this program is for the normal client who has no medical issues, no injuries,no illnesses and has their doctors concent to take regular exercise.
i accept no responsibility for any injuries or illnesses that may occur through the application of the program.

Finally, this is not a program designed for putting on muscle. Its for dropping fat, increasing tone and fitness.

Monday - 20mins aerobic session at 70-80% of max heart rate (max is 220 minus your age e.g. 220-25 years = 195 * 70-80% = 136-156bpm

Plus weights session below

Tuesday - 45-60mins aerobic session at 60-65% OF MAX + core work

wednesday as monday

Thursday - off

Friday - as monday

Saturday - off

Sunday - long walk of 60-90mins or as tuesday

weight program

Lunges 12 reps 3 sets + press ups as many as possible 3 sets

(all exercises are to be done back to back and break for 90secs after one set of each is done - do not move on if heart rate is above 70% of your max, rest and then move on when its dropped)

One arm dumbbell row 10 reps 3 sets + Swiss ball leg curl 15 reps 3 sets

Standing one arm shouler press 12reps 3 sets + Standing calf raises 20reps 3 sets

rotator cuff work 15 reps 3 sets + bicep curls (dumbbells or barbell) 10 reps 3 sets


Core work


Reverse curls 20reps 3 sets + Weighted Crunches 15 reps 3 sets


Russian twists 12reps (each side) 3 sets + Plank - hold for 30 secs 3 sets


stretch for at least 10 mins after every session and follow a healthy eating plan.

A clinet of mine did the above for last 6 weeks and dropped 6lbs and 4% body fat. She is now doing her new program.

The above is NOT THE way to train its A way to train for beginners.

enjoy

Transform
BSc Sports Science (Hons), Cert Physiology, NLP

hunnymonster

good post transform but if it is designed for a beginner, I think you need to add an explaination as to what a lunge, one armed row etc is. Also worth pointing out
1. <snip - missed your healthly eating on first read>
2. look at your posture - generally and more specifically when working out.

Transform

Haven't got the time to do that if the reader is really interesetd they will ask a trainer in the gym or google it

Pamwam

IMO I don't think a true beginner would be up to 20 mins and 45-60 mins aerobic session.
I recommend starting at 5 or 10 minutes for the first couple of weeks and aiming to but up to 20 mins by week 3 and 45-60 mins by week 4/5.

quozl

He did say 60% MHR. That's only brisk walking for most unfit people.

davyjose

Pamwam wrote:

IMO I don't think a true beginner would be up to 20 mins and 45-60 mins aerobic session.
I recommend starting at 5 or 10 minutes for the first couple of weeks and aiming to but up to 20 mins by week 3 and 45-60 mins by week 4/5.

I don't agree - A weights session for a beginner will obviously not involve lifting very heavy. Ditto with the cardio - the idea is to work up a sweat just as an experienced gym-goer will. But this does not mean having to do it at the same level. IMO 5-10mins is a cop-out. My Granny would do that without breaking sweat.

davyjose

Transform wrote:

Haven't got the time to do that if the reader is really interesetd they will ask a trainer in the gym or google it

Understandable, but chances are, they won't. The amount of skinny 16 year-olds at my Gym trying to do 20kilo bicep curls with their lower back is frightening.

hollypink

Thanks Transform, that's very timely for me actually. I've always done cardio and tended to neglect weight and core training...ahem... as in not doing any usually but I want to change that.

If anyone wants to know what a lunge, one arm dumbbell row etc are, I was looking at http://www.exrx.net after seeing it in the stickies and thought it was pretty good. But I think also talking to a gym instructor is important so you don't do yourself an injury with bad posture or using weights that are too heavy.

Pamwam

davyjose/ quozl - Fair enought but from training with lots of beginners they won't have the equipment to know what 60% is and beginners ususlly try and go too fast and get burt out after 10 mins so for motivation to keep going I find it best to start slow and you have better chance seeing it through.

each to their own though.

davyjose

True Pamwam, but it doesn't take very long to find your level, and TBH 5 - 10 is going to burn maybe 100 cals and they'll gain little from it.

Transform

I can tell you my mother who is 60 next week can do the program as listed in her range. I have trained clients for over 10years at all levels and have yet to find one who could not do the above program without burning out.

90% of beginners will work well on the above while all the other time wasters and fact finders will prattle on about finding the IDEAL program before even flippin' getting going!

Boston

Anyway; I am basically a beginner, thanks Transform for this program. I've started on it. The 20 min aerobic and some of the core. I'll probably be doing the entire thing by the end of next week. Here's hoping anyway. Again thanks, weights/core (I don't really understand the term, so I'm slow to use it) are very daunting when starting out.

Shryke

Great post Transform. It's helped me shape my workouts through out the week. A quick dietary question for anyone who might know. Would it be a good idea to do cardio first thing in the morning before eating? Would doing a weights session directly afterwards without having eaten be damaging in any way? Or would it be grand to just get some protien down me afterwards? Also would you put cardio or weights first in a workout? Or would that make no difference?
Thanks!

ali.c

Low intensity cardio on an empty stomach is a good way to burn fat. However i think its better to have eaten 2 hours before any HIIT or HIT (HIIT would include weight training). AFAIK this is due to your body using glycogen stores when doing HIIT, which first thing in the morning are depleted.
I know personally i eat prior to weight training, it means i can work alot harder in the gym!!

Oh and post workout your body needs carbs and protein.

Shryke

Thanks Ali. That's me sorted.

Boston

Right, so since I'm doing this for myself, I might as well add it for others. Here are some video's and info links for the exercises outlined above.

Transform wrote:

Monday - 20mins aerobic session at 70-80% of max heart rate (max is 220 minus your age e.g. 220-25 years = 195 * 70-80% = 136-156bpm

Plus weights session below

Tuesday - 45-60mins aerobic session at 60-65% OF MAX + core work

wednesday as monday

Thursday - off

Friday - as monday

Saturday - off

Sunday - long walk of 60-90mins or as tuesday

weight program
Lunges 12 reps 3 sets + press ups as many as possible 3 sets

(all exercises are to be done back to back and break for 90secs after one set of each is done - do not move on if heart rate is above 70% of your max, rest and then move on when its dropped)

One arm dumbbell row 10 reps 3 sets + Swiss ball leg curl 15 reps 3 sets

Standing one arm shouler press 12reps 3 sets + Standing calf raises 20reps 3 sets

rotator cuff work 15 reps 3 sets + bicep curls (dumbbells or barbell) 10 reps 3 sets


Core work


Reverse curls 20reps 3 sets + Weighted Crunches 15 reps 3 sets


Russian twists (1 2 ) 12reps (each side) 3 sets + Plank - hold for 30 secs 3 sets


stretch for at least 10 mins after every session and follow a healthy eating plan.

A clinet of mine did the above for last 6 weeks and dropped 6lbs and 4% body fat. She is now doing her new program.

The above is NOT THE way to train its A way to train for beginners.

enjoy

Transform
BSc Sports Science (Hons), Cert Physiology, NLP