A weekly workout routine plan for beginners includes elements that enhance every component of physical fitness. Routines that emphasize freeweight exercises on weightlifting days help maximize nervous system and muscular adaptation to exercise, which is particularly beneficial for beginners. The intensity of aerobic exercise sessions should bring a beginner's pulse within 60 and 70 percent of maximum heart rate.
Weightlifting
A weekly workout routine plan for beginners includes weightlifting exercises that work every major muscle group, while allowing sufficient recovery between workouts. Divide a full-body workout into three days, and do not lift weights one or two days between workouts. Target your back, chest and abdominal muscles on the first day. Work your quadriceps, hamstrings and calves on the second lifting day. Hit your shoulders, biceps and triceps on day three. Muscles do not work in isolation, and multiple muscles contribute to each lift. Scheduling your lower-body work in between upper-body sessions helps ensure enough recovery time for exercises that activate the same muscles on both upper-body days.
Aerobic
Aerobic exercise is a particularly important component of weekly workout routine plans for beginners. According to the National Federation of Personal Trainers, cardiorespiratory endurance is the first kind of endurance you need for achieving physical fitness. Aerobic exercise strengthens your respiratory and circulatory systems, which improves oxygen and nutrient transport and more effective energy production throughout your body. Perform 15 to 20 minutes of aerobic exercise, such as jogging, swimming or cycling, three days each week on non-weightlifting days.
Flexibility
Weekly workout routine plans for beginners must help overcome inherent inflexibility that occurs without exercise. Stiff muscles do not recover well from exercise, and they increase your risk of injury during workouts. Inflexibility prevents you from moving your joints throughout a full range of motion, and getting the most out of your workout. Perform stretching exercises that target muscles you worked after each weightlifting session while your muscles are still warm. Stretch all your muscles after your aerobic exercise sessions. Hold individual stretches for 15 to 30 seconds.
Progression
Extend your aerobic exercise sessions to 30 minutes after the first four to six weeks, and continue increasing the duration every two weeks until you reach 60 minutes. Start with an amount of weight that you can perform 12 repetitions for weightlifting exercises. Initially, you may not be able to perform the same number of reps for each set during a particular workout session. Continue using the same amount of weight until you can complete 12 reps for every set. Perform additional reps until you can complete 15 for every set -- then increase the weight and start the cycle again with12 reps.
Weightlifting
A weekly workout routine plan for beginners includes weightlifting exercises that work every major muscle group, while allowing sufficient recovery between workouts. Divide a full-body workout into three days, and do not lift weights one or two days between workouts. Target your back, chest and abdominal muscles on the first day. Work your quadriceps, hamstrings and calves on the second lifting day. Hit your shoulders, biceps and triceps on day three. Muscles do not work in isolation, and multiple muscles contribute to each lift. Scheduling your lower-body work in between upper-body sessions helps ensure enough recovery time for exercises that activate the same muscles on both upper-body days.
Aerobic
Aerobic exercise is a particularly important component of weekly workout routine plans for beginners. According to the National Federation of Personal Trainers, cardiorespiratory endurance is the first kind of endurance you need for achieving physical fitness. Aerobic exercise strengthens your respiratory and circulatory systems, which improves oxygen and nutrient transport and more effective energy production throughout your body. Perform 15 to 20 minutes of aerobic exercise, such as jogging, swimming or cycling, three days each week on non-weightlifting days.
Flexibility
Weekly workout routine plans for beginners must help overcome inherent inflexibility that occurs without exercise. Stiff muscles do not recover well from exercise, and they increase your risk of injury during workouts. Inflexibility prevents you from moving your joints throughout a full range of motion, and getting the most out of your workout. Perform stretching exercises that target muscles you worked after each weightlifting session while your muscles are still warm. Stretch all your muscles after your aerobic exercise sessions. Hold individual stretches for 15 to 30 seconds.
Progression
Extend your aerobic exercise sessions to 30 minutes after the first four to six weeks, and continue increasing the duration every two weeks until you reach 60 minutes. Start with an amount of weight that you can perform 12 repetitions for weightlifting exercises. Initially, you may not be able to perform the same number of reps for each set during a particular workout session. Continue using the same amount of weight until you can complete 12 reps for every set. Perform additional reps until you can complete 15 for every set -- then increase the weight and start the cycle again with12 reps.
