A 4-Week Fitness Plan for Beginner Success

See “The Power of Taking Baby Steps: Why Walking Before Running Is Crucial for Beginners in Both Running and Lifting” post for more background on the below fitness plan.

This workout aims to gradually build strength, endurance, and mental resilience while minimizing the risk of injury. The workout includes a combination of walking, bodyweight exercises, and gentle stretching to provide a well-rounded introduction to fitness. Here’s a 4-week plan:

Week 1: Building a Walking Foundation

• Day 1-5: Start with a 20-minute brisk walk each day.
• Day 6: Rest and focus on stretching.
• Day 7: Increase your walking duration to 30 minutes.

Week 2: Introduction to Bodyweight Exercises

• Day 1-4: Begin with a 20-minute walk and incorporate 5 minutes of the following bodyweight exercises:
• Bodyweight squats – 2 sets of 10 reps
• Push-ups (knee push-ups if needed) – 2 sets of 5 reps
• Planks – 2 sets of 20 seconds
• Day 5: 20-minute walk, no bodyweight exercises.
• Day 6: Rest and stretch.
• Day 7: Increase your walking duration to 35 minutes.

Week 3: Progressing with Walking and Exercises

• Day 1-4: Maintain a 30-minute walk and increase bodyweight exercise duration to 10 minutes:
• Bodyweight squats – 2 sets of 12 reps
• Push-ups (regular or knee) – 2 sets of 7 reps
• Planks – 2 sets of 30 seconds
• Day 5: 25-minute walk and 15 minutes of stretching.
• Day 6: Rest and stretch.
• Day 7: Increase your walking duration to 40 minutes.

Week 4: Balance and Progression

• Day 1-4: Maintain a 35-minute walk and continue with 10 minutes of bodyweight exercises:
• Bodyweight squats – 2 sets of 15 reps
• Push-ups (regular or knee) – 2 sets of 10 reps
• Planks – 2 sets of 40 seconds
• Day 5: 30-minute walk and 20 minutes of stretching and light yoga.
• Day 6: Rest and focus on recovery.
• Day 7: Challenge yourself with a 45-minute walk.

Remember, consistency is key in your journey from walking to running and lifting. As you progress, you can gradually increase the duration of your walks, add more sets or reps to your bodyweight exercises, and introduce new exercises as you become more confident and experienced.

Always listen to your body, and if you experience discomfort or pain, consult with a healthcare professional. Celebrate your small victories along the way, and keep the lessons from the blog post in mind as you continue to build your fitness foundation.

When you are ready to move onto the next stage, try this 8-week run/walk training plan with strength training included. If you need help deciding what to do next or have questions, ask HERE

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