{"id":68463,"date":"2024-12-23T12:18:37","date_gmt":"2024-12-23T12:18:37","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=68463"},"modified":"2024-12-23T12:18:37","modified_gmt":"2024-12-23T12:18:37","slug":"first-day-workout-plan","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/first-day-workout-plan\/","title":{"rendered":"First Day Workout Plan: Simple Tips To Get You Started At The Gym"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/#What_Is_A_Good_First_Day_Workout_Plan\" >What Is A Good First Day Workout Plan?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/#Personalization\" >Personalization<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/#Progressive_Overload\" >Progressive Overload<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/#Fatigue_Management\" >Fatigue Management<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/#How_To_Start_A_Gym_As_A_Beginner\" >How To Start A Gym As A Beginner?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/#How_Should_A_Beginner_Prepare_For_Working_Out\" >How Should A Beginner Prepare For Working Out?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/#1_Diet_Find_The_Right_Fuel_For_Your_Body\" >1. Diet: Find The Right Fuel For Your Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/#2_Warm_Up_To_Prevent_Strains_And_Injuries\" >2. Warm Up To Prevent Strains And Injuries<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/#3_Get_Your_Head_In_The_Game\" >3. Get Your Head In The Game<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/#Should_I_Do_Cardio_Or_Weights_First\" >Should I Do Cardio Or Weights First?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/#How_To_Create_The_First_Day_Workout_Plan\" >How To Create The First Day Workout Plan?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/#First_day_workout_plan_example\" >First day workout plan example<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/#How_Long_Should_Your_1st_Workout_Be\" >How Long Should Your 1st Workout Be?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/#What_Is_A_Good_Starting_Workout_Schedule\" >What Is A Good Starting Workout Schedule?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/#Round_1\" >Round 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/#Round_2\" >Round 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/#Round_3\" >Round 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/#Other_Tips_To_Make_Your_First_Day_Workout_Plan_Effective\" >Other Tips To Make Your First Day Workout Plan Effective<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/#Can_I_run_and_lift_on_the_same_day\" >Can I run and lift on the same day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/#What_to_eat_before_the_gym\" >What to eat before the gym?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/#Is_cardio_killing_my_gains\" >Is cardio killing my gains?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/#Does_running_burn_belly_fat\" >Does running burn belly fat?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Many newcomers feel self-conscious, insecure, and intimidated when going to the gym. The first day is always the hardest, and that\u2019s perfectly normal. However, with a first day workout plan, you can boost your confidence and prepare to build a consistent habit.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=First_Day_Workout_Plan-\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide can help you set a workout schedule tailored to your needs. It can also help you form positive habits that give your body and mind time to adjust to the new surroundings. Over time, the workouts can feel more comfortable and less discouraging.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s begin.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Good_First_Day_Workout_Plan\"><\/span><strong>What Is A Good First Day Workout Plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A good first day workout plan adds structural balance to loosen the muscles and boost blood flow. It prepares the joints so you can get a good sense of your body mechanics and create a personalized fitness routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The plan should target multiple muscle groups, whether you want to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lose weight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gain muscle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Build strength<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve your posture<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Form, pacing, and sequencing should be the top priorities when starting.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some of the factors that make up a good workout plan.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=First_Day_Workout_Plan-\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66245\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/calisthenic-leg-workout-women-1024x576.png\" alt=\"First Day Workout Plan-\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/calisthenic-leg-workout-women.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/calisthenic-leg-workout-women-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/calisthenic-leg-workout-women.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/calisthenic-leg-workout-women-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Personalization\"><\/span><strong>Personalization<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Train for what you want to achieve.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can do moderate<a href=\"https:\/\/betterme.world\/articles\/cardio-exercises-for-beginners\/\"> cardio<\/a> and full-body exercises if you are training to lose weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with a 10-minute dynamic warm-up. A stationary bike and brisk walking can get the blood flowing (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6579499\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9032643\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Push-ups, lunges, bodyweight squats, and planks can target multiple muscle groups.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To improve endurance and burn more calories, aim for high repetitions or time and short rest periods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To build muscle, endurance, and strength, start with manageable weights, increasing the load over time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most workout sessions should focus on compound exercises that simultaneously work out multiple muscle groups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you add isolation exercises, do them at the end of your workout.<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\"><strong>Read more:<\/strong> <\/span><a href=\"https:\/\/betterme.world\/articles\/30-day-calisthenics-workout-plan\/\"><span style=\"font-weight: 400;\">30-Day Beginner Calisthenics Program: 4 Customizable Calisthenics Plans For All Fitness Levels<\/span><\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Progressive_Overload\"><\/span><strong>Progressive Overload<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A good training program involves progressive overload. You begin with light exercises and increase the difficulty as your body adjusts to the routine. This challenge-building promotes muscle growth, endurance, and strength (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9528903\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First, you master your form to avoid injury and maximize performance with compound exercises such as pull-ups, lunges, squats, rows, or bench presses.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with light weights and gradually increase the resistance as you get stronger and master the form. The weights should challenge you to do at least 3 sets of 6-10 reps with excellent form.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should be able to do more reps before you increase the weights.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Then, add small weight increments to reduce muscle strain.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, you can increase the weights by:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5-10 pounds for the lower body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2.5-5 pounds when working with the upper body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add more or less weight depending on how your body reacts.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The goal is to track your workouts and monitor your progress. The BetterMe app can help with that. It can help you reassess your form, performance, and nutrition. It has a lot of routines for any experience level to streamline the process for you. <span data-sheets-root=\"1\">Our previous article covers everything you need to know about <a href=\"https:\/\/betterme.world\/articles\/custom-workout-plan\/\">how to custom your own workout plan<\/a>.<\/span><\/span><\/p>\n<p><strong>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 <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=First_Day_Workout_Plan-\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fatigue_Management\"><\/span><strong>Fatigue Management<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The type of exercise you do can affect how soon you recover.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your first day workout plan for weight loss is too easy, you may recover so quickly that your body doesn\u2019t adapt to new challenges. If the plan is too hard, it can leave you tired, sore, or injured. This imbalance is a widespread mistake among beginners.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To manage fatigue, give yourself enough recovery time to rebuild and repair your muscles. Choose exercises your body can handle and improve your <a href=\"https:\/\/betterme.world\/articles\/2500-calorie-meal-plan-high-protein\/\">nutrition<\/a>.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Start_A_Gym_As_A_Beginner\"><\/span><strong>How To Start A Gym As A Beginner?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Starting with a simple workout plan that teaches basic movements is best. This plan should help your muscles build a strong foundation, enhance blood flow, and develop an adequate range of motion.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Everyone\u2019s goals and skills differ, so you should create a first day workout plan for beginners with specific needs. If you or someone you plan to train has a health condition, consult a doctor for personalized recommendations before beginning any new form of exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Beginners can benefit from a well-rounded plan that builds <a href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-for-strength\/\">strength<\/a>, stability, and cardiovascular fitness. It should take a balanced approach, often with full-body strength training, cardio, core exercises, and rest (or light activity).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=First_Day_Workout_Plan-\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66178\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/28-day-calisthenics-workout-challenge-1024x576.png\" alt=\"First Day Workout Plan-\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/28-day-calisthenics-workout-challenge.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/28-day-calisthenics-workout-challenge-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/28-day-calisthenics-workout-challenge.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/28-day-calisthenics-workout-challenge-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Should_A_Beginner_Prepare_For_Working_Out\"><\/span><strong>How Should A Beginner Prepare For Working Out?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You need a plan to prepare for workouts. Achieving your health and fitness goals can be challenging. Still, you can drastically increase your chances of success by controlling your diet, doing proper warm-ups, getting mentally ready, and using positive self-talk.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should strategically plan a first day gym workout male or female-focused to decrease anxiety and make you feel more prepared.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Diet_Find_The_Right_Fuel_For_Your_Body\"><\/span><strong>1. Diet: Find The Right Fuel For Your Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Proper nutrition can improve athletic performance, boost immunity, support muscles, aid the digestive tract, and strengthen bones. Consume a combination of complex carbohydrates, protein, and healthy fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is how to do it right:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Exercising in 2-3+ hours?<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eat a hearty meal for sustained energy, such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean protein, brown rice, roasted veggies<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Egg omelet, avocado toast, with some fruits.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Exercising in 2 hours?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">You have time to digest the food, so you could consume:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A protein smoothie<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oatmeal with fruit and nuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nut butter on whole-grain toast.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Exercising in 1 hour or less?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Choose something light and easy to digest, like:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein bar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A banana or other fruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greek yogurt with berries<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=First_Day_Workout_Plan-\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-65810\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Skinny-Waist-Big-Butt-Workout-To-Progress-Toward-A-Perfect-Body-1024x576.png\" alt=\"First Day Workout Plan-\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Skinny-Waist-Big-Butt-Workout-To-Progress-Toward-A-Perfect-Body.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Skinny-Waist-Big-Butt-Workout-To-Progress-Toward-A-Perfect-Body-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Skinny-Waist-Big-Butt-Workout-To-Progress-Toward-A-Perfect-Body.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Skinny-Waist-Big-Butt-Workout-To-Progress-Toward-A-Perfect-Body-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Warm_Up_To_Prevent_Strains_And_Injuries\"><\/span><strong>2. Warm Up To Prevent Strains And Injuries<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many beginners jump straight into weight lifting or intense cardio. But, this can overexert the musculoskeletal system and cause pain and inflammation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Warming up before exercise raises body temperature, prepares the muscles for action, improves flexibility, and reduces the risk of injury (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9365106\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is a simple but effective routine for you to try.<\/span><\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/betterme.world\/articles\/dynamic-stretches-for-back\/\"><b>Dynamic Stretches<\/b><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Walking Lunges:<\/b><span style=\"font-weight: 400;\"> Stand tall with your hands on your hips. Step forward with one leg and lower your torso until the back knee touches the ground. Keep the forward leg shin vertical. Repeat for about 15 steps on each leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High Knees:<\/b><span style=\"font-weight: 400;\"> Run in place and bring the knees as high as possible. Swing your arms by your sides and keep your torso upright. Do this for 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hip Circles:<\/b><span style=\"font-weight: 400;\"> Place your hands on your hips and make circular motions with the hips. Repeat on each side for 30 seconds.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Light Cardio<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Jumping Jacks: <\/b><span style=\"font-weight: 400;\">Perform 3 sets of 10 jumping jacks to get the blood flowing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Squat to Jab<\/b><span style=\"font-weight: 400;\">: Squat down, then stand up and do a cross-body punch with each arm. Aim for 1-2 sets of 8-10 reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lateral shuffle: <\/b><span style=\"font-weight: 400;\">Hinge slightly forward with your upper body. Bend your knees and move side to side with your legs. Aim for 3-4 rounds in each direction.\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"3_Get_Your_Head_In_The_Game\"><\/span><strong>3. Get Your Head In The Game<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Mentally prepare yourself to avoid feeling intimidated. Here is how:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Determine your outcome<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Think about what you want to accomplish. For example, the training program of a powerlifting competitor should be very different from the program of someone looking to improve their flexibility and balance for daily tasks. Setting clear goals makes organizing a first day workout plan for men and women easier.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Give yourself some credit<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Use phrases like \u201cI can do this,\u201d \u201cI\u2019m strong enough to finish,\u201d or \u201cI\u2019m doing well.\u201d These affirmations can positively affect your performance.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Picture your success<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Take a couple of minutes to visualize yourself completing all the challenges. Intentional visualization can boost your motivation (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6416378\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_I_Do_Cardio_Or_Weights_First\"><\/span><strong>Should I Do Cardio Or Weights First?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It depends on your goal. Here is how you can decide.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>If you want to build muscle or strength: <\/b><span style=\"font-weight: 400;\">Do weights first.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Weights are better for building muscle. They alter the power output of your muscles, build endurance, and maintain or build muscle mass (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10487730\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>If you want to lose weight faster: <\/b><span style=\"font-weight: 400;\">Do cardio first (but do strength training too!).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Cardio activities performed at moderate to high intensity generally burn more calories over a given duration than strength training. So, when weight loss is your primary goal, you should prioritize high-intensity cardio.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This focus will ensure you maintain the proper intensity throughout the cardio training session. However, strength training is a massive benefit for those looking to lose weight because it helps increase muscle mass, leading to increased daily metabolism.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>If you want to diversify your workouts:<\/b><span style=\"font-weight: 400;\"> Do both.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=First_Day_Workout_Plan-\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-61983\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds-1024x576.png\" alt=\"First Day Workout Plan-\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">You can alternate between exercises. For example, you can alternate strength training with cardio-based activity sessions. Alternatively, you can perform a hybrid style of training that results in strength and cardiovascular benefits, such as high-intensity interval training (HIIT).\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Create_The_First_Day_Workout_Plan\"><\/span><strong>How To Create The First Day Workout Plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Consider your workout plan&#8217;s type, frequency, intensity, and length.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, you could do:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Running<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aerobics<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weightlifting<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Interval training<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Then, consider the difficulty level of the exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Focus on light to moderate workouts that do not overexert the muscles. Slowly increase the intensity and challenge yourself to build strength, <a href=\"https:\/\/betterme.world\/articles\/5-flexibility-exercises\/\">flexibility<\/a>, and endurance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your first week of workouts should be short. You add a couple more minutes every week and target various muscle groups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also increase the frequency of your workouts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if you start with 3 cardio exercises and 1 strength training session, you can add more strength training sessions as you gain experience.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"First_day_workout_plan_example\"><\/span><b>First day workout plan example<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"wpsm_comptable_shortcode_echo\">\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-445\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Exercise<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Duration<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Target area<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPushups\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 sets of 6 steps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPectoral muscles, triceps, shoulders\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPlanks\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 sets of 25 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tShoulders, core, upper body\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGoblet squats\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 sets of 6 reps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGlutes, quads\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tRomanian deadlifts\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 sets of 6 reps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPosterior chain muscles, hamstrings, calves, glutes, lower back\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tInverted rows\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 sets of 6 reps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tUpper back muscles, biceps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t<\/div>\n<div><\/div>\n<div><em><strong>Read more:<\/strong><a href=\"https:\/\/betterme.world\/articles\/meal-timing\/\"><span style=\"font-weight: 400;\"> Meal Timing To Lose Weight, Bulk Up, And Maximize Your Exercise Efforts: When And What Do You Eat?<\/span><\/a><\/em><\/div>\n<div><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_Your_1st_Workout_Be\"><\/span><strong>How Long Should Your 1st Workout Be?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As a beginner, your muscles need time to adapt. Your very first workout may be as short as 10 minutes and should generally last under an hour (depending on rest time between sets). However, you should be less concerned about time and more about what you do with it. Focus on your form and quality exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unfortunately, many beginners do too much to get faster results, only to become sore, frustrated, and in pain for days. For example, a 10-15-minute HIIT workout can produce high-quality volume.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, how long should you workout to build muscle?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Initially, weight lifting often takes 20-30 minutes, 2-3 times a week, to stimulate muscle growth. As the weeks pass and you get stronger and more experienced, you slowly and steadily add volume and intensity to your workouts.<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe: Health Coaching app\u2014all at your fingertips, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=First_Day_Workout_Plan-\" target=\"_blank\" rel=\"noopener\">start transforming your life now!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Good_Starting_Workout_Schedule\"><\/span><strong>What Is A Good Starting Workout Schedule?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A standard beginner program usually includes strength training twice weekly (such as bodyweight exercises or lifting weights) and 2-3 days of cardio (such as jogging, walking, or biking). If you can\u2019t exercise for 5 days, combine strength and cardio in 1 session.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most people can do moderate workouts, and various exercises fall into this category. The goal is to be consistent, make gradual progress, and overcome most plateaus with simple tweaks to your training plan.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is an example of a beginner workout at home without equipment.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with 20 reps of each exercise and a one-minute rest between rounds. If you want to challenge yourself, complete each round twice before moving on to the next. You can also combine it with some cardio.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Round_1\"><\/span><b>Round 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Toe touch<\/b><span style=\"font-weight: 400;\">:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lay on your back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your legs toward the ceiling<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms forward to touch your toes<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Bicycle crunch<\/b><span style=\"font-weight: 400;\">:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lay on your back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring one knee toward your opposite elbow<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straighten your other leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your shoulders off the floor and draw in your core muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with your other leg and alternate sides<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Reverse crunch:<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lay on your back with your hands by your sides<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and bring them toward your chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hips off the floor, keeping your knees bent and head straight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then lower your hips to the floor and return to the starting position<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=First_Day_Workout_Plan-\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-62504\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/The-6-Day-Workout-Split-For-Building-Muscle-And-Strength-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/The-6-Day-Workout-Split-For-Building-Muscle-And-Strength.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/The-6-Day-Workout-Split-For-Building-Muscle-And-Strength-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/The-6-Day-Workout-Split-For-Building-Muscle-And-Strength.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/The-6-Day-Workout-Split-For-Building-Muscle-And-Strength-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Round_2\"><\/span><b>Round 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Toe tap:<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back and place your hands under your bottom<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your legs to the tabletop position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return one foot to the floor and repeat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch legs mid-air, so one foot is up, and the other is on the ground.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Leg lowers<\/b><span style=\"font-weight: 400;\">:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back and raise both legs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push into a wall behind you to engage the core as you lower one leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate sides<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Glute bridge:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back and place your hands on the mat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your glutes and core and lift your hips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your hips back down before you lift them back up<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Russian twist<\/b><span style=\"font-weight: 400;\">:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start halfway between sitting erect and lying supine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the feet and bend the knees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Interlock the fingers and rotate your torso by twisting to each side\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Round_3\"><\/span><b>Round 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Plank leg lift<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring the body into a plank position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise one leg off the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a couple of seconds and repeat on the other side.\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Windshield wiper<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet on the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roll the knees toward one side and back to the middle, then roll to the other side.\u00a0<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Bird dog<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin on all fours<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift one arm and the opposite leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Point the toes away from your body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep the leg and arm straight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return the leg and arm to the ground, alternate sides, and repeat.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Looking for a 6 day gym workout schedule? Check out this <\/span><a href=\"https:\/\/betterme.world\/articles\/the-6-day-workout-split\/\"><span style=\"font-weight: 400;\">Workout Split For Building Muscle And Strength<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Other_Tips_To_Make_Your_First_Day_Workout_Plan_Effective\"><\/span><strong>Other Tips To Make Your First Day Workout Plan Effective<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These tips can help you stay inspired:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Track your progress:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Log your progress to see how far you\u2019ve come<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a journal or take notes on the BetterMe app.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The BetterMe app has various fitness features, such as progress tracking and step counting.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Find a partner:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Everything is more enjoyable when you have someone to share it with<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">An accountability partner can help you stay on track<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a gym buddy with similar goals<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Set small goals:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with beginner exercises and reward yourself for all your wins, even small achievements.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on consistent progress to boost motivation for success.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Make a playlist:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose your favorite songs to listen to while you exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Music can help you stay motivated, distract you from discomfort, and help you set the pace.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=First_Day_Workout_Plan-\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-62762\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Vertical_Leg_Training_Transform_Your_Workout_With_Wall_Exercises-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Vertical_Leg_Training_Transform_Your_Workout_With_Wall_Exercises.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Vertical_Leg_Training_Transform_Your_Workout_With_Wall_Exercises-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Vertical_Leg_Training_Transform_Your_Workout_With_Wall_Exercises.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Vertical_Leg_Training_Transform_Your_Workout_With_Wall_Exercises-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Vertical_Leg_Training_Transform_Your_Workout_With_Wall_Exercises.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_run_and_lift_on_the_same_day\"><\/span><strong>Can I run and lift on the same day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It is better to keep these exercises separate or split the sessions apart. Weightlifting demands a lot of energy from your muscles and nervous system. You need that energy to get the most out of lifting sessions.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_to_eat_before_the_gym\"><\/span><strong>What to eat before the gym?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You can eat some complex carbs, protein, and healthy fat. A protein shake, smoothie, or energy bar can help if you are not feeling too hungry. <\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_cardio_killing_my_gains\"><\/span><strong>Is cardio killing my gains?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Cardio can impact muscle growth depending on how you incorporate it into your training routine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Moderate to high-intensity cardio burns calories quickly, boosting weight loss. However, excessive cardio can make it challenging to achieve muscular hypertrophy because one must maintain a calorie surplus.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intense cardio can also cause significant muscle fatigue, which may hinder your ability to perform strength training at an adequate intensity and volume to stimulate growth and affect your ability to recover from those sessions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In general, to find a balance of cardio and strength training, one won\u2019t ruin the other. In fact, improved cardiovascular endurance can enhance your strength training, while improved strength can enhance your cardio. As with many things in the health and fitness world, finding the right balance is key.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_running_burn_belly_fat\"><\/span><strong>Does running burn belly fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">While running is a very efficient calorie-burning exercise and can help achieve the caloric deficit needed for fat loss, it\u2019s important to note that spot reduction (losing fat from a specific area) is not possible. Instead, running may help reduce overall body fat, eventually leading to a decrease in belly fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Combining running with a healthy diet and strength training can enhance your results. Consistency is key, so stick with your running routine and maintain a balanced lifestyle for the best results.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=First_Day_Workout_Plan-\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Conquering your first day at the gym can feel intimidating, but this is the start of a new journey. Remember that progress requires consistency, effort, and dedication. Be empathetic towards yourself and keep a positive mindset to follow through.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Everyone has had their first day, so there is nothing to be ashamed of. You become a part of that group, not an outsider, when you walk in. Now that you have a proper workout plan, you can use the right techniques and exercises to overcome any fitness challenge.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Many newcomers feel self-conscious, insecure, and intimidated when going to the gym. The first day is always the hardest, and that\u2019s perfectly normal. However, with a first day workout plan, you can boost your confidence and prepare to build a consistent habit.\u00a0 This guide can help you set a workout schedule tailored to your needs. [&hellip;]<\/p>\n","protected":false},"author":97,"featured_media":68464,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[59],"tags":[],"coauthors":[254,221],"class_list":["post-68463","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>First Day Workout Plan: Simple Tips To Get You Started At The Gym - BetterMe<\/title>\n<meta name=\"description\" content=\"New to the gym? \u2605 FIRST DAY WORKOUT PLAN \u27a4 puts you on the right track. You\u2019ll find expert advice on selecting the best exercises, plus some tips &amp; tricks.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"First Day Workout Plan: Simple Tips To Get You Started At The Gym\" \/>\n<meta property=\"og:description\" content=\"New to the gym? \u2605 FIRST DAY WORKOUT PLAN \u27a4 puts you on the right track. You\u2019ll find expert advice on selecting the best exercises, plus some tips &amp; tricks.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4814-first-day-workout-plan-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Maja Petrushevska, Troy Hurst, PT, DPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Maja Petrushevska, Troy Hurst, PT, DPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/\"},\"author\":{\"name\":\"Maja Petrushevska\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/4650c41ea06b03bda7f36b843c3b03d5\"},\"headline\":\"First Day Workout Plan: Simple Tips To Get You Started At The Gym\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/\"},\"wordCount\":2563,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4814-first-day-workout-plan.png\",\"articleSection\":[\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Many newcomers feel self-conscious, insecure, and intimidated when going to the gym. The first day is always the hardest, and that\u2019s perfectly normal. However, with a first day workout plan, you can boost your confidence and prepare to build a consistent habit.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This guide can help you set a workout schedule tailored to your needs. It can also help you form positive habits that give your body and mind time to adjust to the new surroundings. Over time, the workouts can feel more comfortable and less discouraging.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Let\u2019s begin.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is A Good First Day Workout Plan?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A good first day workout plan adds structural balance to loosen the muscles and boost blood flow. It prepares the joints so you can get a good sense of your body mechanics and create a personalized fitness routine.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The plan should target multiple muscle groups, whether you want to:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Lose weight<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Gain muscle<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Build strength<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Improve your posture<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">Form, pacing, and sequencing should be the top priorities when starting.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here are some of the factors that make up a good workout plan.\u00a0<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=First_Day_Workout_Plan-\\\"><img class=\\\"aligncent ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/\",\"url\":\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/\",\"name\":\"First Day Workout Plan: Simple Tips To Get You Started At The Gym - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/first-day-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4814-first-day-workout-plan.png\",\"description\":\"New to the gym? \u2605 FIRST DAY WORKOUT PLAN \u27a4 puts you on the right track. 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It prepares the joints so you can get a good sense of your body mechanics and create a personalized fitness routine.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The plan should target multiple muscle groups, whether you want to:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lose weight<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gain muscle<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Build strength<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve your posture<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">Form, pacing, and sequencing should be the top priorities when starting.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here are some of the factors that make up a good workout plan.\u00a0<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=First_Day_Workout_Plan-\"><img class=\"aligncent ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/first-day-workout-plan\/","url":"https:\/\/betterme.world\/articles\/first-day-workout-plan\/","name":"First Day Workout Plan: Simple Tips To Get You Started At The Gym - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/first-day-workout-plan\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/first-day-workout-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4814-first-day-workout-plan.png","description":"New to the gym? \u2605 FIRST DAY WORKOUT PLAN \u27a4 puts you on the right track. 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