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Beginner training plans
For beginners, it can sometimes be challenging to find the optimal entry point into their training journey. Depending on your goals, whether it's muscle building or weight loss, and your gender, there are various training methods available. In addition, fitness centers and home workouts offer different options.
It's understandable that beginners can feel overwhelmed at the beginning. To provide you with a secure start to your beginner's training, we offer tips, fundamental information, and recommendations for the ideal training plan on this page. Furthermore, you can download free beginner training plans.
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Free beginner plans
Embark on your fitness journey the right way with our complimentary beginner plans. These user-friendly and customized plans will help you enhance your fitness and boost your self-confidence.
15 Minute Workout: Lose Weight Without Equipment (Beginner)
15 minute workout: Lose weight without equipment & without jumping (beginners)
15 Minute Workout: Lose Weight at Home (Beginner)
Full body in the gym for beginners. For women
Full body in the gym for beginners. For men
Full body muscle building without equipment (beginners)
Full body muscle building at home (beginner)
General information for beginners
It is crucial not to overexert yourself with your initial workout plan. The primary objective is to gradually acclimate your body to regular training and then make incremental improvements.
As a result, certain training plans are suitable, while others may not be appropriate at this stage. Split plans or complex free weight exercises are not necessary in the beginning.
At the outset, it's essential to establish clear objectives for your training, workout frequency, and location. Beginner training plans make the initial phase easier and serve as excellent guidance. You can find these on Vanelst.ch to assist you with your novice training.
Training programs without the need for equipment or home workout plans also serve as excellent alternatives.
Nutrition also plays a pivotal role. The type of nutrition varies depending on whether you want to lose weight or build muscle. All the necessary information can be found on the "Nutrition for Muscle Building" and "Nutrition for Weight Loss" pages. Nonetheless, a healthy diet rich in essential vitamins remains the focal point of both training plans.
In the near future, Vanelst will provide a beginner's guide designed to help you initiate your training optimally, even without prior experience. This guide will walk you through the fundamental principles for your beginner's workout.
The right training plan for beginners
Whether you're working out at home without specific equipment or heading to the gym, as a beginner, it's essential to first acclimate yourself to a long-term and consistent training routine. Your muscles and tendons need to adapt to the stress to minimize the risk of injuries. Avoid heavy and complex exercises, and ensure your body receives sufficient rest and recovery time.
Concentrate on the preparatory phase and undertake a full-body training plan. This will teach you how to execute movements and exercises correctly. Gym equipment can assist you in your workout at the fitness center, while we recommend bodyweight exercises for home training. Light free weight exercises are also an option. Additionally, you can equip your home gym with useful training gear.
Beginner-friendly fitness exercises
Specific exercises are particularly suitable for beginners. These include compound exercises that engage multiple muscle groups simultaneously. As the name suggests, they lay the foundation for your training.
Depending on whether you perform your fitness exercises in the gym or at home, with or without equipment, there are recommended exercises.
Basic fitness exercises on machines:
- Leg press
- Lat pulldown machine
- Chest press
- Rowing machine
- Shoulder press
- Lower back machine
- Abdominal machine
- Crunch machine
Basic fitness exercises in the home gym:
- Curls with dumbbells
- Cable pull exercises
- Bench press
- Deadlift
- Dumbbell exercises
- Shoulder press
- Pull-ups
Basic fitness exercises without equipment:
- Crunches
- Squats
- Plank
- Pushups
- Lunges
- Dips
- Pelvis raises
- Brupees
Hula hoop, trampoline, half marathon and more
Naturally, there are various options at your disposal to shape your beginner's workout. Currently, Hula Hoop training and trampoline workouts are quite popular. At Vanelst, you'll also find plans for these training variations in the future. Furthermore, marathon training plans will be available.
Frequently asked questions about workouts for beginners
In this section, you can discover answers to frequently asked questions regarding beginner's training, assisting newcomers in getting a successful start in their fitness program.