The Definitive Guide to Fitness for Beginners

Gulshan Thakur
5 min readJan 26, 2021


If you have decided to stay fit and fight against diseases then, this is your first step to improve your mind and body as it is essential to work out to keep fit and healthy. Getting up early for an exercise or morning walk can be a daunting task if you are a late-riser. So worry not, as workouts can lead to better results with a healthy and balanced diet.

Exercising can cure and prevent any form of heart disease and reverse depression. Stamina, Suppleness, Strength are the three main components in Fitness. It brings different levels of attributes to the body and health benefits and requires different exercise types to achieve it.

How to increase your stamina

The overall goal is to slowly increase their mileage weekly to make an incremental gain in your program. The easiest way to define what Stamina is about running is to think about your body’s ability to sustain the effort for a long time.

For example, if you are running for 4 miles, don’t bump it up to 7 miles.

One can even do Cardiovascular exercise or aerobic as it really helps in heart functions and reduces the lower bad cholesterol and reduces blood pressure and also helps to excess weights.

This program targets the large muscles of body parts such as legs, back, and chest, which will make you warm and sweaty and breathless but not so intense, so one has to progress to recovery as intensity matters rather than duration.

Add strength training

Strength training challenges your muscles with a stronger counterface, such as lifting heavy objects like dumbbells or pushing against the wall will burn more fat muscle and tone to strengthen the bones. Research has found that strength training can enhance heart health, reduce low back pain, improve sleep, and ease symptoms of arthritis and fibromyalgia.

Strength training improves mood and boosts confidence. If you are a beginner in strength training, you need to start with a simple program for consecutive days as it will allow you to progress from time to time with the right amount of weight to lift as too light weights can help you do an entire set with minimal effort.

The basic rule of strength training focuses on good form as it will reap benefits while avoiding injury and warming up before each exercise as it will help in easy lifting, which fuels the movement.

It is essential to challenge yourself but not overtax your body as you need to learn more about the exercise during the initial days. One has to break their training by resting up for some days in a week as it will help you recover and change things up to make a difference.

To increase your suppleness

People tend to look at flexibility as being able to least touch your toes or wrap up your legs around the neck, but it is all about using the joints and muscles with a full range of motion. The collagen fibres within the muscles stiffen as our flexibility declines due to our ageing. Hence, it is essential to stretch and regularly mobilize as good flexibility is an asset in daily life and sports activities as being supple will help you retain the posture as well as reduce the risk of getting hurt during a workout.

Research studies have shown that following Aerobic exercise, Strength training, and Flexibility training alternating days in a week will help your fitness regime.

By combining the daily activities in our lifestyle will impact fitness. Hence, once, we have to make sure we consider doing structured workouts, which will reap the benefits as it can enhance your posture, build strength and improve stamina by just doing the structured physical activities you do in your daily life as you don’t have to visit the gym sessions daily in a week.

By fitting in exercise, your daily routine can make a fair amount of difference in your overall health and fitness.

However, it takes a lot of discipline and determination to stick to one exercise program as it can benefit your whole body and mental health.

Common types of Exercise

There are various types of exercise in a fairness program that helps you to stay fit, but one has to consult any doctor if they have any medical conditions before beginning their program.

Firstly you need to modify and choose a pace to maintain the length of the workout. The starting form of this program starts with Aerobic exercise, which includes running on a treadmill, rowing machine, elliptical bike, or cycling, which has a continuous movement of the body muscles.

Once you have built up your time with the beginner workouts, you can change the settings to essential cardio endurance, which will keep you engaged, and you can feel the difference in the coming weeks.

Strength Training

Another type is strength training, which helps in muscle movements as a good reason for your posture. The five critical strength training for beginners are plank, pushup, Deadlifts, Squats, and rows, as each should break down within 3 hours in a week as the resistance training will help you in losing calories as well as tone the muscle area.

HIIT High-intensity interval timing is one of the best in all forms of exercise as it includes a short form of training by a ratio of 1:4 work to rest ratio followed by a low-intensity workout where you can do it three times a week, and the benefits will vary accordingly to each individual.

Balance and stability training is also a form of exercise as it will strengthen the core muscles and improve body coordination. For example, you need to perform an activity that will balance on one leg, which demands a lot of attention in attaining it, and standards of Stability and balance training include Squats, lunges, tai chi poses, pilates, and core-strengthening exercise.

How flexibility helps

Flexibility exercise helps to improve your joints in motion are a group of joints to move comfortably throughout your day, indulging in daily activities. It includes yoga movements to stretching exercises like this help make your part of the body flexible if any amount; for example, your thigh muscles might be tight when you reach for your toes. By this form of exercise, one can stay fit and healthy.

There are three types of stretching which will improve your flexibility in body muscles as these programs will start from gentle warm-up to a series of stretching exercise to lengthen the muscles in body parts. Static stretching, Dynamic stretching, Active Isolated Stretching are three types of different stretching exercises that can be included in a position of fitness program that will reap great benefits in your body moves and lead to a great posture as well it will benefit you with burning up the calories if you are trying to lose weight.

These exercise forms are suitable for a beginner at a fitness level to change their way of living.

learn more



Gulshan Thakur

lets we all get succeed, i am a student and part time blogger