A Beginning Fitness Program

A complete beginning fitness program makes your whole body stronger and tougher. Endurance really is important.

Weight training is one of the best methods of strength training! If you want to start weight training safely and effectively, with the best info, diet, and routines, check out the 5 Day Beginner Weight Training Course!

Now I can remember not having stamina and getting into martial arts matches with people. Bad idea. Staying power is essential for peak performance - you can't be hacking and wheezing like I was back then...

To be effective is sports, martial arts, or any physical activity you need strength and the stamina to use it. That way your moves, cuts, punches, strikes, and kicks still have power and snap well into your contest.

The General Idea

A beginning fitness program to build your endurance and strength!

An intelligently designed fitness program is more effective training for athletes than strength or aerobic training alone. It's a combination of weight lifting and aerobic training that compliment each other.

Also, a program with lifting and aerobics gets you in the habit of working out almost everyday. It becomes a lot easier to do if you have a set time every day, like right after you wake up, when you know you’ll work out.

I find that makes it easier than doing a schedule some days of the week. Just doing a small workout everyday is good, and once you get in the habit of going to the gym every day it feels natural and not like a fight.

The Beginning Fitness Program

This beginning fitness program is simple for beginning weight lifters and runners. The weight lifting is an excellent basic lifting plan that's half of your fitness training program. It is simple, effective, and can be done anywhere with a power rack for lifting and space to run.

I use running as the aerobic exercise because it’s cheap, intense, and can be done almost anywhere. You can substitute your own jump-roping, swimming, or whatever other aerobic exercise you like the most.

I like sound, simple, and straightforward workout plans. Once set up they don’t require me to think a lot in the morning; just get up and sweat.

Basic Fitness Training Program

Mon. Tue. Wed. Thu. Fri. Sat.
Squat Running (1 Mile) Squat Running (1.25 Miles) Squat Running (1.5 Miles)
Bench Press   Standing Press   Bench Press  
Bent-Over Barbell Row   Deadlift   Bent-Over Barbell Row  
Farmer's Walk   Farmer's Walk   Farmer's Walk  
Chin ups       Chin ups  

Click here to check out the 5 Day Beginner Weight Training Course, with convenient downloadable PDFs - easily print out your own beginning fitness program!

The weight lifting is elementary & will show results, and you can do more running as you get better. You could even use HIIT training instead of the running to make it a more efficient workout.

As always, start out slow in the beginning. If you haven't worked out in a long time start with either the weight lifting or running and gradually work up to 3 days a week of each.

And take time off to rest and recover! Have at least one day of the week (in this routine, Sunday) to just sit around and feel righteous about how well you're doing working out.

This will help you to heal and avoid overtraining. I also know that balancing my relaxation and my passion is hard, but I'm at my best when I get them both to compliment each other

Try the program, it’s deceptively simple and effective. No excuses, get off your butt and start moving, or get that last bit of info you need to start exercising.

Oh, and be sure to sign up for the e-zine Starting Strong to get monthly strength training, exercise, and diet tips e-mailed to you - and access to the free e-book Train Smart, Eat Smart: Exercise Nutrition Hacks!

• Click HERE to leave 'A Beginning Fitness Program' & find out more about workout exercises and routines!


• Click HERE to go back to the Home-page and get info about complete strength training!

Share this page:
Enjoy this page? Share it! Here's how...

Would you prefer to share this page with others by linking to it?

  1. Click on the HTML link code below.
  2. Copy and paste it, adding a note of your own, into your blog, a Web page, forums, a blog comment, your Facebook account, or anywhere that someone would find this page valuable.

New! Comments

Have your say about what you just read! Leave me a comment in the box below.

Search CST...

The CST Facebook Page!

[?]Subscribe To This Site
  • follow us in feedly
  • Add to My Yahoo!
  • Add to My MSN
  • Subscribe with Bloglines

"About 2 weeks ago I read all the ab strengthening stuff on your site because I decided I wanted to be strong, instead of having a lot of belly fat. So I started eating healthier, running, exercising, you name it - everything your site said to do to help. Now I am noticing a real difference! Thank you for making this. :D xD"
~ Julia

[This calorie calculator is] the most useful tool on the web that I can find… Also, I compared the calories calculated by your calculator to the calories calculated by the treadmill at my gym, and they're within a couple calories of each other, so yours is as accurate as we're going to get. REALLY AWESOME TOOL. I love it and depend on it. Thank you sooooo much for making this available."
~ Galit Sharon Marcus

Thank you very much, I was too lean before 2 years (55 Kgs), after the gym now I'm 72kgs, all the muscles have developed... when someone hand shakes with me it can be squeezed easily, they're making fun of me!
~ Tamil Arasan