What's the perfect full-body training schedule for beginners three days a week?

full-body training schedule for beginners three days

 If you want to start working out, make sure to read this through.

Starting with fitness training needs to be right to ensure that you take care of your body during the workout routine and come with the right attitude.

Below is a summary of all the fundamentals you need to be aware of when approaching fitness training as well as some best 3 days a week workout routine for beginners.


A Purpose:

Attending to fitness training you need to come driven by a purpose.

Your purpose can be to lose weight, tone your body, gain muscle, improve health, work on your cardio, and others…

The first question is there to be asked - What is your goal of the workout?

Determining your goal is important so you could design a training plan that would work best for achieving your purpose, but not only.

Your goal is also your vision! It’s where the source of energy that day after day you give you the power to put your trainers on and win the battle against laziness.

The Approach

Getting in shape is a process that takes time and like in every process there are steps you need to go through.

If you are new to working out you must start slow.

A common mistake that beginners make is to try and go from 0 to 100, thinking they’d become Arnold Schwarzenegger the next morning.

This approach is wrong for so many reasons, the main ones being:

1. If your body isn’t used to be working out, it might react badly to the new excessive routine causing injuries and side effects.

2. Anything you start on too hard (especially when it’s not your cup of tea) makes you stop enjoying the journey, lose interest and give up too quickly.

3. You won’t become Arnold Schwarzenegger tomorrow morning.


The first things you should focus your workout on as a beginner (below find more about how to do that) is to moderate weight, strengthen your body and earn the health benefits that come with exercising.

According to the NHS and all major health institutes you to do that you should get at least 150 minutes of weekly physical activity (at moderate intensity).

It’s also recommended that each workout will be between 30-60 minutes.

You also need to include a combination of both cardio and strengthening of your main muscles (back, chest, abdomen, arms, shoulders, and legs).

If we take into account the recommendations of weekly 150 minutes, 30-60 minutes training per workout session and that you’d like to implement it into a 3 days a week workout plan, your weekly plan should include 3 sessions of 50 minutes each.

The sessions as mentioned should also be combined of both strength and cardio. And especially if you are a beginner – keep them moderated in their intensity.

Muscle Groups

In addition to that you’d also want to take into account the matter of muscle groups. Working on different groups of muscles in a workout session is how most fitness experts recommend that you practice.

Here are the groups of muscles that you’d want to work on in each different day/session to get the best out of your workout:

1. Cardio, Chest, Shoulders, Biceps, Abs.

2. Cardio, Back, Triceps, Abs.

3. Cardio, Legs (hips, calves, and glutes), abs.

Swimming can be included in every workout as the cardio stage or as a complimentary training to work on your muscles.

Should you do cardio before or after working on your muscles?

If your goal is building muscles, it’s recommended to start with cardio. This also helps with warming up the body.

If aerobic capacity is your goal do cardio last.

As a beginner, you’d better start with a few weeks of light workout to get your body used to the new routine.


The Routine

Do your workout days Mon, Wed, and Friday.

For the rest of the days, you can do a regular 30-minute walk and take 1 day (preferably Saturday) to rest completely.

Here is how your weekly plan should look like:

Sun – Walking – Jogging

Mon - Cardio, Chest, Shoulders, Biceps, Abs.

Tue - Walking – Jogging

Wed - Cardio, Back, Triceps, Abs.

Thu - Walking – Jogging

Fri - Cardio, Legs (hips, calves, and glutes), abs.

Sat – Rest

Each “muscles workout day” should include of course different exercises that we’ll discuss below.


Cardio for beginners

Start with 1 day – Monday (the first day of the training week) doing 30-40 minutes of brisk walking.

And the other 2 days (Wed, Fri) of running - start with running 10-15 minutes. In the 3rd week make sure that you run at least 15 minutes and gradually increase running time in the following weeks until you reach 25-30 minutes after 2-3 months into training.

You can also replace running with swimming or do a combination of both. As well as with running start swimming 10-15 minutes and increase gradually.

Count your laps which should take around 1 minute or less per lap. Remember that swimming work on your muscles too. There, consider this when working out and avoid over loaded training.


Muscle workout for beginners

Signing into a gym membership could be tempting and some people need it to have an incentive or a “reason” to start working out.

However, if you haven’t been working out before and want to save the gym membership fee starting with bodyweight is a great way to start.

Bodyweight workout

Doing pushups, pullups, squats and other bodyweight exercises you can train most of your body muscles.

If you combine your bodyweight workout with a good pair of suspension straps you can literally work on your whole body in a healthy and effective way.

TRX suspension training system is the most known fitness straps set but also the most expensive one.

There are some great TRX alternatives for beginners. You can start with one like this.

Workout With Weights

If you’d like to work out with weights, you’ll need to buy a few pairs of dumbbells at different weights, depends on your current body strength and workout plan.

There, if you have the option, a gym membership might be a good solution. That way you can examine your tolerance and know how much weight to lift.

As a rule of thumb: Lifting heavy weight fewer number of reps is for muscle building and lifting lightweight for a higher number of reps is for muscle toning.

· For strength - Use weights that allow you 3-6 reps in 3-4 sets.

· For Building muscle - Use weights that allow you 8-12 reps in 3-4 sets.

· For muscular toning and endurance - Use weights that allow 15-20 reps in 3-5 sets.

There are many exercises that you can do for each body part. You’ll eventually need to find which exercises work best for you based on the body parts you want to give the most attention to.

Some of the best exercises using dumbbells (some are weight free) that don’t require you to go to the gym and you can do at home are:

Back: Kneeling One Arm Row, Bent-over dumbbell raise, Pullups, Lying Superman.

Shoulders: Shoulder Press, Lateral Raise, front lateral Raise, Upright Row.

Chest: Lying Fly, Bench Press, Pushups.

Arms: Triceps Kickback, Wrist curl, Triceps extension, Hammer curl.

Legs: Stationary Lunge, Goblet Squat, Toe Raise.

Abs: Sit-Up, Toe Touchers, Russian twist, Crunches, Reverse Crunch.


Online Workout Classes

Another great option that is available to you is to workout with videos online. There are amazing routines that you can work with, some are absolutely free - with the best one by far being the ones by Jillian Michaels.

There used to be tons of these on Youtube. Not sure why they’ve been removed now, but after searching a bit I could find some on Daily motion. Here is a good one for beginners:

Jillian Michaels - Beginner Shred - Workout 1 - video dailymotion


In summary

Start working out takes some planning, coming with the right attitude, driven by goals you’d like to reach and building up an effective training routine over time.

You can work out using bodyweight or dumbbells. The best workout would be a combination of both.

Try keeping your routines enjoyable as working out is a long term process that you should keep doing consistently throughout life.

I hope you find this information helpful and wish you fun, healthy and productive workout routines.


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