Beginner Workout Guide

by Carrinicole

Its unanimous: exercise benefits your body in so many ways. It lowers heart disease, reduces blood pressure, boosts endorphins making you happier and less stressed, increases energy levels, you sleep better, improve brain health and memory…I can go on. 

Weight training is a crucial component to exercise. Not only does it strengthen your muscles, it improves posture, boosts metabolism, lowers inflammation, and strengthens your bones preventing osteoporosis.

If you feel intimidated by starting to weight train, its okay! We don’t learn these things in school. Its also hard to learn proper form in workout classes, and paying for a trainer can be expensive. You might also have some mobility challenges.

If you don’t know where to start, here is a basic workout routine. It will start getting your body into a movement routine, and you will learn key weight training moves with the proper form. Each move is linked to a video!


  • Day 1: Full body
  • Day 2: Cardio
  • Day 3: Full Body
  • Day 4: Cardio 
  • Day 5: Full Body 
  • Day 6: Rest!
  • Day 7: Cardio

If you take a day off, try to reallocate your rest day or steady state cardio day. If you can’t, then do that workout the following day.

Notes section: add any observations — were the weights too heavy/ too light? Did you have to modify anything? Anything feel stiff that you maybe need to warm up more beforehand?

Track your food & protein intake within each day’s workout sheet.

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