The beginner plan is appropriate for you if you're new to exercising or are starting out again after a long break. It can be done at home three times a week using a resistance band or bodyweight exercises. For this plan, your weekly workout schedule will include:
- One day of Strength Training
- One day of Functional Training
- One day of Peak Interval Training
- Four days of Rest
Here's a workout schedule you can follow:
The Pros and Cons of Resistance Bands
My beginner routine uses minimal equipment. I recommended that you focus on using resistance bands and tubings, which are portable, inexpensive, and versatile. Resistance bands and tubings even come in different resistances, which are color-coded for distinction.
By using resistance bands, you can do just about any strength training exercise, like chest presses, rows, shoulder presses, and even squats without the need for weights. This makes them ideal workout companion for people who wish to raise the intensity of their workout.1 Here’s a demonstration on how to properly use resistance bands in your workout:
However, it is not advisable to use resistance bands in place of weights at the advanced level, because of their limitations. For instance, using tubes with elastics and with one end fixed may create resistance patterns that do not ideally match the torque-joint angle curves of your body. This is because the bands increase resistance fairly linearly throughout the range.
The Benefits of Bodyweight Exercises
Strength training exercises used in this routine include bodyweight exercises, which do not require free weights or any other costly equipment. This enables you to use your own weight to build resistance and strength. Pull-ups, chin-ups, and push-ups are examples of effective bodyweight exercises.2
When it comes to bodyweight exercises, proper form is crucial. You need to prioritize quality over quantity. Another factor that will make bodyweights more efficient is the rep speed. By slowing down movement, you will effectively decrease your repetition range. Most of the time, the appropriate speed is a slow count of 3, 2, 1, then pause, and repeat.3
Injuries can be prevented with slower reps because at the first sign of pain, you can stop working out before you hurt yourself. These exercises can also establish your mind-muscle connection.
Another good tip to remember when doing bodyweight exercises is to vary your grip positions, such as when doing push-ups. This will create muscle confusion, which helps you build more muscle and increase fat loss. You can also use midrange motion — stopping about halfway instead of pulling yourself all the way up — to induce muscle confusion.