fitness for beginners, you need to know that effective strength training depends on the technique. If the technique is right, the benefits of strength training in the gym can help you:

  • remove fat
  • increase muscle strength
  • Shape the body to become more athletic and toned

Many people think playing an instrument is difficult, but it is not. The equipment in the gym is everything. If you want to learn movement, use it from the lightest load. If it’s been a month, it’s guaranteed to work! Creating a training program and schedule and determining which tools are right for you takes time and effort.

The first step for beginners who want fitness is to start exercising at a light intensity, so the body adjusts first. When the body gets used to light exercise, it can move on to higher-intensity fitness exercises. For beginners, especially women, the initial stage of fitness is to first focus on cardio training, which serves to burn the body’s calories and develop the cardiorespiratory system. Next, focus on strength training to build muscle and bone density. At the very least, these are some of the right fitness methods that beginners need to know.

It would be best if you also did static stretching regularly. The aim is to increase and maintain the mobility of the body. Indeed, fitness is not a sport that can be practiced. For everything to run optimally, we must consider a few important things. But what about the fitness training according to this recommendation? Below we summarize the right fitness methods for beginners.

fitness for beginners

fitness for beginners tips #1 : plan workouts

The first step to proper fitness training is to plan exercise segments. For beginners, creating a training plan of three cardio exercises and two strength training sessions in a week is best. Example of a training plan, e.g., B. Mondays, Wednesdays, and Fridays for cardio sessions, then Tuesdays and Thursdays for strength training sessions. This plan aims to give your muscles rest and recovery time between cardio and strength training sessions. Next, add a 10-15 minute static stretching routine to your schedule at the end of your weekly workout.


fitness for beginners tips #2: cardio workout

There are different types of cardio exercises that you can try, especially if you do exercises at the gym, namely stationary bikes, elliptical trainers, stair climbers, treadmills, and rowing machines. As a beginner, do exercises with lower intensity at first. All cardio training equipment can be used for light-intensity cardio training. In women over 40, the bone density in their bodies has naturally decreased due to hormones. Therefore, it is advisable to combine exercises that work the legs, such as treadmills, stair climbers, and cross trainers. At the start of a cardio workout, you can practice for 15 minutes and gradually increase the duration as your cardiorespiratory system develops.


fitness for beginners tips #3: weight training

The next right path to fitness is strength training in several training units. Women naturally have fewer muscle-building hormones. Practical benefits can be obtained in this strength training session to speed up the body’s metabolism. In addition, it also serves to increase muscle mass, build strong bone density and form a healthy body structure. Strength training sessions include chest press, leg press, shoulder press, back row, and leg extension to crunches. Do 12 repetitions of each exercise in each set.


flexibility exercise

The purpose of mobility training is to make the body more flexible and reduce muscle tension. Flexibility exercises can also improve posture, thereby reducing the risk of injury. Always stretch at the end of your workout because your muscles are warm.


bench press

For fitness beginners, do the bench press exercise, one of the most recommended exercises in the gym. In addition, this exercise does not require complicated equipment either. You only need dumbbells or a barbell to perform this bench press exercise. The bench press trains the upper body and allows the arm and chest muscles to work optimally.



Squats are a way to shape your legs and glutes properly. It is one of the most recommended fitness exercises for fitness beginners. How to squat is to squat backward and then return to a seated position. Each set consists of 8 to 12 reps. You should do 3 to 4 sets of each squat exercise.



The last exercise that is most recommended for beginners is called the deadlift. The function of the deadlift is to strengthen the muscles in the core and back of the waist. In addition, this exercise can burn fat in the area around the abdomen. Deadlift exercises have a higher difficulty level, putting a lot of strain on the abdominal muscles. Therefore, beginners who do deadlift exercises should use a belt in the abdominal area. The recommended time for deadlift exercises is twice a week, as they are included in fitness workouts that are quite difficult and heavy.


Of course, as a beginner, you must familiarize yourself with some of the tools and how to use them. Therefore, feel free to ask the trainers if you are in the gym. It would be best if you also had discipline and patience to see the desired results. Finally, use this useful fitness guide as the first step to achieving an ideal posture.