Body Recomposition Workout Plan for Beginners

Body recomposition, which is often referred to as “body recomp”, is the process of simultaneously reducing body fat and building lean muscle (1).

Unlike traditional weight-loss or bulking programs, the primary focus here is on improving body composition rather than simply altering the number on a scale. This approach emphasizes quality over quantity, aiming for sustainable, long-term improvements in both strength and aesthetics.

Beginners are uniquely positioned to excel with body recomposition. When starting a training program, the body is highly responsive to new stimuli, often referred to as “newbie gains” (2, 3). This creates an optimal environment to achieve both fat loss and muscle growth concurrently. With the right guidance, even small changes in exercise and nutrition can yield noticeable results.

This guide will break down the essentials of designing a body recomposition workout plan tailored to beginners.

We’ll cover everything from choosing effective exercises to understanding how nutrition and recovery play into the process, equipping you with the tools to approach this goal in a practical, science-based way.

Is Body Recomposition Fast?

Body recomposition is a gradual process. While the idea of shedding fat and gaining muscle simultaneously may sound like a quick fix, it’s important to remember that meaningful, sustainable changes take time. This is because the processes of muscle hypertrophy (growth) and fat oxidation (breakdown) are reliant on complex physiological adaptations that the body can’t rush.

For example, muscle growth occurs through a process called protein synthesis. When you challenge your muscles through resistance training, micro-tears form in the muscle fibers. Your body repairs these tears during recovery, which makes the muscles stronger and larger (4). However, this growth is relatively slow, occurring at a rate of approximately 1-2 pounds of muscle gain per month for most beginners in ideal conditions (5).

At the same time, fat loss is dependent on creating an energy deficit (burning more calories than you consume) while preserving lean muscle mass. The rate of fat loss varies, but a safe and sustainable pace is typically 1-2 pounds per week (6). Attempting to lose fat too quickly can lead to muscle loss (7), which directly counteracts the goals of body recomposition.

The bottom line? Body recomposition isn’t “fast” in the sense of achieving dramatic results overnight. Instead, it’s a steady and worthwhile commitment to improving both aesthetics and physical performance, with benefits that extend well beyond short-term results.

How Long Does It Take to Transform Your Body from Fat to Fit?

The timeline for body transformation varies widely depending on factors such as your starting point, genetics, adherence to the program, and individual health conditions. However, most noticeable results from body recomposition can be observed after 8 to 12 weeks of consistent effort (8).

For beginners, this timeline is often accelerated due to what’s commonly referred to as “newbie gains”. When your body is new to resistance training, it adapts quickly by building muscle more efficiently compared to individuals who have previous training experience (3).

In addition, losses in fat tend to be more pronounced during the initial weeks as your metabolism responds to the newly introduced combination of training and nutritional changes.

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

That being said, “fat to fit” transformations require realistic expectations. Moving from a high body fat percentage to a lean, muscular physique is a multi-phase process (9). Here’s a general breakdown:

1. First 4-8 Weeks
   • Initial fat loss and muscle gain occur simultaneously, often leading to improved muscle definition and strength without drastic changes on the scale.
   • Improved energy levels and movement patterns as your body adjusts to training.
2. Months 3-6
   • These months bring more visible changes, such as increased muscle tone and reduced fat in stubborn areas. Consistency in strength training and proper nutrition pay dividends during this period.
3. Beyond 6 Months
   • For significant body transformations, particularly for those starting with higher body fat percentages, reaching a lean, fit physique often requires 6-12 months or longer. Long-term success hinges on sustaining good habits over time rather than chasing quick results.

Factors that Influence the Timeline

1. Consistency: Results depend heavily on how consistently you follow your workout, nutrition, and recovery plans. Sporadic effort yields sporadic outcomes (10).
2. Nutrition: Eating enough protein to support muscle repair and achieving the right energy balance (slight caloric deficit) is fundamental (11).
3. Recovery: Sleep, stress management, and rest days are non-negotiable components of progress. Your body repairs, rebuilds, and grows during recovery, not during the workout itself (12).
4. Individual Variability: Genetics, body type, age, and hormonal factors play a role in how quickly you respond to training and dietary adjustments (13).

Transformation should never be about racing against the clock. The goal of body recomposition isn’t just about looking “fit” but achieving sustainable health and performance. Patient, consistent effort yields results that last. 

By focusing on incremental progress over time, you’ll align with the physiology of your body and pave the way for long-term success. Looking “fit” starts with the mindset of getting strong, feeling energized, and investing in your health for the years to come.

Read more: Calisthenics for the Core: 6 Exercises to Try

What Is a Science-Backed Body Recomposition Plan?

A body recomposition plan relies on understanding and applying key physiological principles to simultaneously decrease fat mass and increase muscle mass.

This is a delicate balancing act as fat loss and muscle gain are driven by opposing conditions. Fat loss requires a caloric deficit, while muscle growth thrives in a caloric surplus.

To achieve both outcomes, precise strategies addressing nutrition, training, and recovery are essential.

• Energy Balance

At the heart of body recomposition is managing energy intake versus expenditure. The body must be in a slight caloric deficit to promote fat loss while consuming enough nutrients, particularly protein, to support muscle repair and growth. This is often referred to as “recomp maintenance”, where the deficit is small enough not to jeopardize muscle building (14).

• Protein Intake and Muscle Protein Synthesis (MPS)

Protein is essential for muscle repair and growth. Studies have shown that consuming 1.6-2.2 grams of protein per kilogram of body weight daily maximizes MPS (15). Spacing protein intake evenly throughout the day will enhance its effects (16).

• Progressive Overload in Training

For muscle growth, mechanical tension on the muscles is non-negotiable. A science-backed plan involves progressively increasing resistance, reps, or intensity in strength training to stimulate muscle hypertrophy (17).

• The Role of Hormones

Insulin, a storage hormone, helps shuttle nutrients into muscle cells post-workout, which promotes recovery and growth. Similarly, cortisol, a catabolic hormone, should be managed as elevated levels can impede muscle building (18). Strategies such as nutrition timing, managing stress, and ensuring adequate recovery regulate these hormonal responses.

• Nutrient Timing and Partitioning

Timing nutrient intake can optimize how calories are used. For example, consuming carbohydrates around workouts replenishes glycogen and enhances performance, while focusing on protein post-workout boosts recovery (19).

This well-designed Body Recomposition Diet can help you lose fat and build muscle simultaneously by aligning your nutrition with your training goals.

• Recovery and Adaptation

Exercise creates the conditions for change, but actual fat loss and muscle building happen during recovery. Sleep (7-9 hours/night), active recovery, and minimizing stress are essential for allowing the nervous and muscular systems to rebuild effectively (20).

What Is the Best Workout Routine for Body Recomposition?

An effective workout routine for body recomposition prioritizes resistance training, includes moderate-intensity cardio, and ensures recovery. It’s designed to stimulate muscle growth while burning calories to foster fat loss. Here’s a practical example:

Weekly Workout Outline:

Day 1 – Lower-Body Strength Focus

• Squats (barbell or dumbbell): 4 sets of 8-10 reps
• Romanian deadlifts: 3 sets of 10-12 reps
• Bulgarian split squats (each leg): 3 sets of 12 reps
• Glute bridges or hip thrusts: 3 sets of 15 reps
• Plank holds or loaded carry (farmer’s walk): 3 rounds of 30-45 seconds

Day 2 – Upper-Body Push and Pull

• Bench press or dumbbell press: 4 sets of 8-10 reps
• Pull-ups or lat pulldown (assisted if necessary): 4 sets of 8-12 reps
• Overhead shoulder press (dumbbells or barbell): 3 sets of 10-12 reps
• Dumbbell rows (one arm): 3 sets of 12 reps per side
• Bicep curls and tricep dips (superset): 3 sets of 12-15 reps

Day 3 – Active Recovery or Light Cardio

• Pick an activity that keeps you moving but doesn’t overstrain your muscles (e.g. walking, cycling, yoga).

Day 4 – Lower-Body Power Focus

• Deadlifts (conventional or trap bar): 4 sets of 6-8 reps
• Step-ups (weighted): 3 sets of 12 reps per leg
• Walking lunges (alternating legs): 3 sets of 12 reps per side
• Calf raises (weighted or bodyweight): 3 sets of 15-20 reps
• Medicine ball slams : 3 rounds of 30-45 seconds

Day 5 – Upper Body and Core

• Incline dumbbell press or push-ups (elevated for beginners): 4 sets of 8-10 reps
• Barbell rows or T-bar rows: 4 sets of 10-12 reps
• Face pulls (cable or resistance band): 3 sets of 15 reps
• Hanging leg raises (or lying leg tucks): 3 sets of 15 reps
• Russian twists (weighted or unweighted): 3 sets of 20 twists (10 per side)

Day 6 – High-Intensity Interval Training (HIIT)

• Example HIIT session (20 minutes):
  • 30-second sprints or high-effort cycling
  • 90 seconds of active recovery (slow pace)
  • Repeat for 8-12 rounds.

Day 7 – Rest and Recovery

• Prioritize mobility work, foam rolling, or light stretching to allow full recovery.

Additional Tips to Maximize Results

1. Track Progress: Use strength benchmarks (e.g. lifting heavier weights over 4-6 weeks) and body composition metrics (not just the number on the scale).
2. Avoid Overtraining: More isn’t always better. Stick to 60-75 minute sessions and include rest days to enhance recovery.
3. Stay Consistent with Nutrition: Pair this routine with a diet that hits your calorie, macronutrient, and micronutrient goals.

Remember that mastering the balance of nutrition and training is the key when exploring How to Lose Weight and Gain Muscle –  a goal that’s challenging but absolutely achievable with the correct strategy.

How Many Days a Week Should I Work Out for Body Recomposition?

For effective body recomposition, training 4-6 days a week is ideal for most individuals. This frequency strikes a balance between providing enough stimulus for muscle growth and allowing adequate time for recovery, which is essential for fat loss and overall progress.

• 4 Days Per Week: A great starting point for beginners. This allows for two upper- and two lower-body sessions or a mix of full-body and targeted routines. It provides recovery days in between for optimal repair and adaptation.
• 5-6 Days Per Week: Suitable for intermediate to advanced individuals who can handle higher training volumes. By incorporating split routines (e.g. upper/lower or push/pull/legs), you can optimize individual muscle group training while reducing the risk of overtraining.

Regardless of frequency, the quality of work matters more than sheer volume. Sessions should be built around progressive overload, where the focus is on gradually improving strength or endurance. Recovery days and sleep are non-negotiable as your muscles and nervous system need downtime to repair and grow.

Read more: Gym Workout Plan for Female Beginners

How Many Calories a Day Do I Need for Body Recomposition?

Calories are the foundation of body recomposition. To lose fat and gain muscle simultaneously, you need a precise energy balance to fuel muscle growth while maintaining a slight caloric deficit to target fat stores. 

How to calculate your daily calories for body recomposition:

1. Determine Your Maintenance Calories:
   Multiply your body weight (in pounds) by 14-16 if you’re active, or 12-13 if you’re sedentary. For example, a 150-pound active individual requires approximately 2,100–2,400 calories daily to maintain their current weight (21).
2. Create a Slight Deficit (200–500 Calories):
   Reduce your maintenance calories slightly. For example, if your maintenance is 2,200 calories, you should aim for 1,800-2,000 calories. This ensures fat loss while leaving room for recovery and muscle repair (14).
3. Prioritize Protein:
   Protein facilitates muscle repair and supports body recomposition. Aim for 1.2-2.0 grams per kilogram of your body weight per day (approximately 0.6-1.0 grams per pound). For example, a 150-pound individual needs to consume 90-150 grams of protein daily (15).
4. Balance Carbs and Fats:
   Use the remainder of your caloric intake for carbohydrates and fats based on your activity levels. Carbs are essential for fueling intense training (22), while dietary fats support hormonal health (23). For example:
   • Protein = 600 calories (150g x 4 kcal/g)
   • Carbohydrates = 900 calories (225g x 4 kcal/g)
   • Fats = 500 calories (55g x 9 kcal/g)

Key Tip: Track your intake using an app to ensure that your calorie and nutrient needs are met consistently.

When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!

How Do I Know if My Body Recomposition is Working?

Tracking body recomposition progress goes beyond what the scale can show. Fat loss and muscle gain may offset each other on the scale, so it’s essential to rely on multiple indicators, including:

Changes in Body Measurements

One of the clearest signs of body recomposition is a noticeable difference in measurements. For example:

• Waist and hip circumference may decrease as you lose fat.
• Arms, chest, shoulders, and thighs may increase in size as you gain muscle.

A simple tape measure or regular photos can help track these changes over time.

Improved Strength and Performance

Progressive improvement in your lifts or endurance is a surefire sign that your body is adapting positively. If your squat, deadlift, or push-up numbers are increasing while your physique is improving, this is a strong indicator of successful body recomposition.

Visual Changes in Muscle Definition

Muscle definition becomes more evident as fat layers decrease and muscle mass increases. For example, your arms may appear more toned, or you may see increased vascularity in areas such as the forearms or shoulders.

Better Clothes Fit

If your clothes start to feel looser around the waist but tighter around the shoulders or thighs, this is a sign that you’re losing fat and gaining muscle in the right places.

Stable or Slightly Decreasing Weight

As fat loss and muscle gain can occur simultaneously, the overall number on the scale may not change dramatically. A stable weight combined with visible and measurable changes in muscle tone and fat loss confirms recomposition.

Recovery and Energy Levels

If you feel stronger and more energized throughout the day and recover well between workouts, this is another sign that your plan is working. Poor energy or prolonged soreness may indicate that adjustments to nutrition or recovery are needed.

Tracking Tools to Use:

• Progress Photos: Take front, side, and back shots every week.
• Body Fat Percentage: Use calipers, a smart scale, or consult a professional (such as a trainer) for more precise readings.
• Workout Logs: Track increases in weights lifted, reps performed, or overall endurance improvements.

Frequently Asked Questions

• Is 3 months enough for a body recomp?

Yes, 3 months is long enough to see noticeable progress in body recomposition for most individuals, particularly beginners who experience faster adaptations that are known as “newbie gains”.

You may observe reductions in fat, increases in muscle tone, and performance improvements within this timeframe if you consistently follow a structured training program and nutrition plan.

However, significant transformations often take 6-12 months or longer and require long-term commitment.

• Is HIIT good for body recomposition?

Yes, high-intensity interval training (HIIT) can support body recomposition by burning calories efficiently and preserving lean muscle mass. HIIT combines short bursts of intense activity with recovery periods, which elevates your metabolism post-workout (known as the afterburn effect) (24).

However, it’s not a replacement for resistance training, which is essential for building muscle mass, a critical component of body recomposition. Including both in your routine will produce optimal results.

• Is running good for body recomposition?

Running can contribute to body recomposition by helping fat loss through increased calorie burn and cardiovascular benefits (25). However, it will do little to stimulate muscle growth unless combined with resistance training. To achieve body recomposition, prioritize strength training and use running as a supplemental activity to improve endurance and create a calorie deficit.

• Can you body recomp without weights?

Yes, you can achieve body recomposition without weights by using bodyweight exercises such as push-ups, squats, lunges, and pull-ups, combined with progressive overload (e.g. adding more reps, increasing intensity, or incorporating resistance bands). 

However, using external resistance such as dumbbells or barbells enhances muscle growth more effectively. For optimal results, you should include higher-intensity resistance-based movements in your routine, even if weights aren’t available.

The Bottom Line

Achieving a successful body recomposition workout plan requires a combination of structured resistance training, precise nutrition, and consistent effort.

While the process isn’t instant, it’s highly rewarding when approached with realistic expectations and a science-backed strategy. Remember to prioritize protein intake, maintain a slight calorie deficit, and focus on progressive overload in your workouts. 

Recovery and mindfulness are equally important as they allow your body and mind to adapt and thrive. Body recomposition isn’t just about physical transformation but about building a foundation for long-term health and performance.