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Safe and sustainable entry into training
This plan is designed specifically for beginners. Exercises are simple, scalable and joint-friendly, allowing your body to adapt gradually to regular training without overload.
100% Free
Beginner Workout Plan – Start Training Safely
This 6-week beginner workout plan helps you learn fundamental movements, build basic strength and establish a sustainable training routine.
6
Weeks
3
× per Week
30
Minutes
Beginner
Level
Tobias Lobitz
Founder & Software Developer
Developing fitness software since 2018. Personal training experience: 15 years of strength training.
Last updated: Dec 24, 2025
About our content
This workout plan was created with AI assistance and reviewed by certified professionals. All recommendations are based on current sports science and evidence-based principles.
Why This Plan Works
Science-based principles that guarantee your success
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Focus on fundamental movement patterns
Instead of complex exercises, the plan emphasizes basic movements like squatting, pushing, pulling and core stability. These movements build a solid foundation for all future training.
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Optimal training frequency for beginners
With 2–3 workouts per week, your body receives enough stimulus to improve while still having sufficient time to recover. This frequency is considered ideal for beginners by sports science research.
Your Workout Plan in Detail
Your Workout Plan in Detail
Required Equipment: No equipmentOptional: Yoga mat or resistance band
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Squats
2 Sets•10–12 Reps•90s Rest
2
Wall Push-ups
2 Sets•8–10 Reps•90s Rest
3
Glute Bridges
2 Sets•12–15 Reps•75s Rest
4
Plank
2 Sets•20–30s Reps•60s Rest
Progression
Weeks 1–2: Learn movements | Weeks 3–4: Increase repetitions | Weeks 5–6: Improve control and endurance
Tips for Maximum Success
- Focus on consistency rather than intensity
- Use controlled movements and proper form
- Allow at least one rest day between sessions
Avoid Common Mistakes
Avoid these typical beginner mistakes for better results
Problem:
Many beginners start with excessive intensity or too many sessions.
Consequences:
Soreness, fatigue and frustration often lead to quitting early.
Solution:
Start slow and stick to the plan. Progress comes with consistency.
Practical Example:
3 short, consistent workouts beat 5 overly intense sessions.
Frequently Asked Questions
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