The Best Exercises for Beginners: 5 Workouts to Kickstart Your Fitness Journey

by | Apr 30, 2024 | Personal Training, Strength Training | 0 comments

Starting a fitness journey can be daunting, but it’s one of the best decisions you can make for your health. As a beginner, it’s important to choose exercises that are suitable for your fitness level and goals. This article will guide you through the best exercises for beginners that will help kickstart your fitness journey and set you on the path to a healthier lifestyle.


Walking is a simple yet effective exercise for beginners. It requires no special equipment, making it perfect for beginners who are just starting their fitness journey, as they can complement their gym workouts with this. To get started with a walking routine, all you need is a comfortable pair of shoes. Start with short walks and gradually increase the duration as you build stamina. Aim for at least 30 minutes of brisk walking every day to reap the full benefits of this exercise.

​​Benefits of Walking for Physical Health

  • Weight Management: Walking regularly can help maintain a healthy weight and prevent obesity. It burns calories, improves metabolism, and tones muscles.
  • Improved Cardiovascular Health: Walking is a great way to keep your heart healthy. It helps lower blood pressure, cholesterol levels, and reduces the risk of heart disease and stroke.
  • Strengthened Muscles and Bones: Walking is a weight-bearing exercise that helps strengthen muscles and bones, reducing the risk of osteoporosis and fractures.
  • Boosted Immune System: Regular walking can boost your immune system, making you less susceptible to illness and infections.

Bodyweight Exercises

Bodyweight exercises are another excellent option for beginners. These exercises use your body weight as resistance, helping to build strength and improve muscle tone. Some examples of bodyweight exercises for beginners include squats, lunges, push-ups, and planks. Start with a few repetitions of each exercise and gradually increase the intensity as you get stronger.

LEAN Nashville offers personal training services that use bodyweight exercises as part of their whole body resistance exercise program. This program is designed to train large and small muscle groups, resulting in calorie expenditure during and after the session due to an elevated metabolism. LEAN Nashville individualizes workouts based on clients’ needs and goals, using various equipment such as free weights, TRX, and dual pulley systems.


Yoga is a fantastic exercise for beginners as it not only helps improve flexibility and strength but also promotes relaxation and reduces stress. Yoga poses can be modified to suit your fitness level, making it accessible to everyone. You can try yoga at home, after or before your LEAN Nashville training program. Simple yoga poses for beginners include child’s pose, downward-facing dog, and cat-cow stretch. Incorporate these poses into your daily routine to improve flexibility and reduce the risk of injury.

To get the most out of your at-home yoga practice, consider the following tips:

  • Create a comfortable and dedicated space: Ideally, have a separate room for your practice, but if that’s not possible, find a quiet and peaceful corner with enough space.
  • Gather essential equipment and props: Invest in a good quality yoga mat, blocks, straps, and blankets to support your practice.
  • Optimize camera position and lighting: If participating in live-streamed classes, ensure your camera is at the right angle and that the lighting is adequate for your teacher to see you properly.
  • Choose the right yoga style and routine: Select a style that suits your needs and goals, whether it’s gentle yoga for beginners, restorative yoga for relaxation, or vinyasa for a more dynamic practice.
  • Stay safe and prevent injury: Be mindful of your body’s limitations and modify poses as needed. If you’re new to yoga or have injuries, consider consulting with a yoga teacher for personalized guidance.
  • Practice regularly: Consistency is key to reaping the benefits of yoga. Aim for a regular practice, even if it’s just a few minutes each day.
  • Enjoy your practice: Remember that yoga is a journey, not a destination. Focus on your breath, be present in the moment, and have fun exploring your practice.

By incorporating these tips into your at-home yoga practice, you can enjoy the many benefits of yoga in the comfort and safety of your own home.

Strength Training

Strength training is essential for beginners as it helps build muscle, increase bone density, and improve overall strength. Start with light weights or resistance bands and focus on proper form to avoid injury. Beginner-friendly strength training exercises include bicep curls, tricep dips, and squats. Aim to incorporate strength training into your routine at least twice a week to see noticeable improvements in your strength and muscle tone.

Strength training at LEAN Nashville involves a movement-focused strategy that allows large and small muscle groups to work together to boost metabolism during and after the workout. Trainers at LEAN use strength training equipment like free weights, TRX, pulleys, and other devices to help build muscle, stabilize joints, and enhance appearance.


Cardiovascular exercise is crucial for beginners as it helps improve heart health, burn calories, and increase endurance. Simple cardio exercises like jogging in place, jumping jacks, and high knees are a few exercises that you can try to do. Try to incorporate at least 20-30 minutes of cardio into your routine three times a week to improve your cardiovascular fitness and boost your overall health.


Starting a fitness journey can be intimidating, but with the right exercises, you can kickstart your journey to a healthier lifestyle. Walking, bodyweight exercises, yoga, strength training, and cardio are all excellent options for beginners looking to improve their fitness levels. Remember to start slowly, listen to your body, and gradually increase the intensity as you get stronger. With dedication and consistency, you’ll be well on your way to achieving your fitness goals.


Q: What are the best exercises for beginners to lose weight?

A: Walking, bodyweight exercises, and cardio are all great options for beginners looking to lose weight. Combine these exercises with a healthy diet for best results.

Q: How often should beginners exercise?

A: Beginners should aim to exercise at least three times a week, gradually increasing the frequency as they get stronger.

Q: Is it necessary to consult a fitness trainer before starting these exercises?

A: While it’s not necessary, consulting a fitness trainer can help beginners create a safe and effective workout plan. LEAN Personal Training, we tailor workout routines to match each client’s unique objectives and adjust the exercises based on their individual requirements. This approach eradicates any chance of monotony in exercise and ensures an enjoyable, stimulating session within a welcoming environment. Our seasoned trainers help you stay committed and on track.

Q: What should beginners eat before and after exercising?

A: Before exercising, eat a light meal or snack rich in carbohydrates and protein. After exercising, refuel with a balanced meal containing carbohydrates, protein, and healthy fats to aid in recovery.

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Enhancing Metabolism and Joint Stability: The Benefits of LEAN Nashville’s Training

Enhancing Metabolism and Joint Stability: The Benefits of LEAN Nashville’s Training

Embrace a healthier lifestyle with LEAN Nashville’s fitness regimen. Expertly designed for metabolic enhancement and joint stability, our personalized training ensures you burn calories efficiently while safeguarding your joints. Power up your fitness journey with LEAN Nashville today!Discover the dual benefits of LEAN Nashville’s training—boosted metabolism and enhanced joint stability. Our fitness programs are tailored to ignite your metabolic rate and fortify joint health for peak performance. Join us and transform your workout routine into a powerhouse of energy and strength.


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