Training Frequency as a Beginner

Embarking on a fitness journey can be both exciting and daunting. Establishing a structured exercise routine can be crucial to achieving health benefits while minimizing the risk of injury. This article provides evidence-based guidance on training frequency for beginners, covering starting points, frequency and duration, suggested activities, safety precautions, and other key considerations.

Where to start

For beginners, it is essential to start with manageable activities that encourage consistency and build confidence. Walking is a great low-impact exercise that requires no special equipment and can be adjusted in intensity (World Health Organization [WHO], 2020). Short bouts of walking incorporated into daily routines can significantly improve cardiovascular and muscular endurance (Lee et al., 2012).

WHO (2020) recommends that adults engage in at least 150 to 300 minutes of moderate-intensity aerobic activity per week. This can be achieved through activities such as brisk walking or light jogging. Beginners should start with shorter durations (10–15 minutes per session) and gradually increase to prevent overexertion and injury.

Frequency and Timings

Setting a consistent exercise schedule is vital for habit formation and long-term health benefits. The National Health Service (NHS) (2023) suggests that adults engage in:

• At least 150 minutes of moderate-intensity aerobic exercise per week. OR

• 75 minutes of vigorous-intensity activity per week, spread across multiple days.

  
  

For beginners, exercising 3–5 days per week is ideal, with rest days incorporated for recovery (Bull et al., 2020). A good starting point is:

• 3 days per week (e.g., Monday, Wednesday, Friday) for aerobic activities.

• 2 days per week for resistance training (WHO, 2020).

  
  

Session Types

A balanced routine should incorporate different types of exercises to promote overall health and reduce injury risk. For optimal results, beginners could look structure their workouts as follows (NHS, 2023; NICE, 2023).

Cardio

Aerobic exercises help reduce the risk of cardiovascular diseases, diabetes, and obesity (Lee et al., 2012). 20–45 minutes per session, depending on intensity.

Figure 1 Table to Show Cardio Session Intensity, Advised Time Per Session and Example (NICE, 2023); (NHS, 2023);(Public Health England, 2023).

Intensity	Time Per Session	Example
Low	30-45 minutes	Walking
Moderate	25-35 minutes	Jogging or Cycling
High	20-30 minutes	Sprinting or HIIT

Strength 

Strength training enhances muscle strength, increases bone density, and boosts metabolism. Beginners should aim for at least two non-consecutive days per week (National Institute for Health and Care Excellence [NICE], 2023). Possible strength exercises include:

• Bodyweight exercises (squats, lunges, push-ups)

• Dumbbell workouts (bicep curls, shoulder presses)

• Resistance bands for low-impact strength building

  
  

Aim for 30–60 minutes per session, including warm-up and cool-down (NICE, 2023).

• Each session should focus on major muscle groups.

• Rest between sets: 30–90 seconds, depending on intensity (Public Health England, 2023).

• For beginners, a full-body workout 2–3 times per week is preferable, rather than isolating muscle groups (NHS, 2023).

  
  

Flexibility

Stretching and balance exercises help reduce injury risk and improve mobility. According to Public Health England (2023), flexibility exercises such as yoga, Pilates, or static stretching should be done at least 2–3 times per week.

Safety Precautions for Beginners

1. Consult a Healthcare Professional - Before starting a new workout routine, individuals with chronic conditions or previous injuries should consult a doctor (NICE, 2023).

2. Use Proper Equipment and Attire - Wearing appropriate footwear and using correct exercise form can prevent injuries (WHO, 2020). Strength training should be progressed gradually to avoid strain.

3. Warm-Up and Cool-Down - A 5–10 minute warm-up (such as light jogging or dynamic stretching) and a cool-down session (static stretching or deep breathing) help prevent injuries and aid recovery (NHS, 2023).

4. Gradual Progression - Beginners should increase intensity and duration gradually to prevent overuse injuries (Bull et al., 2020). A good rule of thumb is the 10% rule—increase workout duration or intensity by no more than 10% per week.

5. Consider Consulting a Professional Trainer - For those new to fitness, working with a certified professional trainer can be highly beneficial in developing a safe and effective exercise routine. A professional trainer provides guidance on proper technique, personalized workout plans, and motivation, helping beginners avoid common mistakes that lead to injury or poor progress (NICE, 2023).

Conclusion

Starting an exercise routine requires planning and adherence to scientific guidelines. By beginning with low-impact activities, following a structured schedule, incorporating varied exercises, and prioritizing safety, beginners can establish a sustainable fitness regimen. The key to success lies in consistency, gradual progression, and listening to your body.

References

1. National Health Service. (2023). Physical activity guidelines. Retrieved from https://www.nhs.uk

2. National Institute for Health and Care Excellence. (2023). Exercise recommendations for adults. Retrieved from https://www.nice.org.uk

3. Public Health England. (2023). Health and fitness guidelines. Retrieved from https://www.gov.uk/government/organisations/public-health-england

4. Bull, F. C., et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 54(24), 1451-1462.

5. Lee, I. M., et al. (2012). Effect of physical inactivity on non-communicable diseases. The Lancet, 380(9838), 219-229.

6. World Health Organization. (2020). Global recommendations on physical activity for health. Retrieved from https://www.who.int