Beginner exercises you can do even if you're unfit
We know that knowing how to start an exercise routine after having spent months or years without, can feel a little overwhelming when there's so much information available on how to get back into shape. But don't worry - here are some beginner-friendly exercises which we've designed into a workout that will help improve your fitness and full body strength to get you started. This workout can be done anywhere, whether you're at home or in the gym, so you can do it wherever is most convenient and comfortable for you. See how to perform the exercises in the workout video below.
Beginner full body workout
- Bodyweight squat. 10-12 reps. 1 minute rest. 4 sets.
- Incline press up. 5-10 reps. 1 minute rest. 4 sets.
- Glute bridge. 10- 15 reps. 1 minute rest. 4 sets.
- Single arm rows. 8-10 reps. 1 minute rest. 4 sets.
- Lateral lunges. 6-8 reps each side. 1 minute rest. 4. sets
If this exercise feels too challenging at first, adjust the reps, sets and rest time to suit your needs. Don't worry too much about smashing this workout from the get go - instead focus on getting into the habit of workout out consistently, and you'll find you'll naturally get better and stronger over time. You got this!
How much exercise should I do in week?
NHS recommends for adults aged 19 to 64 to engage in strengthening activities that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week. This workout provides targeting all the main muscle groups, and can be carried out twice per week - just make sure you provide yourself with enough rest in between these workouts. As you get stronger and as this workout gets easier, you may want to make this workout more challenging by increasing the number of reps or sets or by adding weight so you can continue building up your strength and fitness.
Find more workouts for beginners
As you get stronger and fitter, you'll find that this workout gets easier. When you get to the point that it's too easy, you would want to look to progress your workouts, and one way of doing this is by adding more resistance using weights.
To help support your fitness journey, we also have beginner training programmes available on our free PureGym app and loads of free beginner workouts to try so you can find a way to workout to follow to help get you active and keep fit.
If you're unsure how to perform any of the exercises or need further support, don't be afraid to ask help from a personal trainer at one of our gyms. They'd be more than happy to help!
