B
%Start Exercise for Beginners Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Fitness
Exercise Tips for Beginners Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research.
visibility
918 views
thumb_up
32 likes
M
Content is reviewed before publication and upon substantial updates. Learn more. by Tara Laferrara, CPT Reviewed by
Tara Laferrara, CPT Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach.
thumb_up
41 likes
R
She also created her own online training program, the TL Method. Learn about our Review Board Updated on March 30, 2022 Taking that first step toward beginning an exercise regimen is an important one.
thumb_up
45 likes
M
Not only does exercise improve your fitness level and promote weight management, but it also helps ward off illnesses like heart disease and type 2 diabetes. Exercise also can improve your mood and reduce symptoms of depression. Plus, a little goes a long way.
thumb_up
50 likes
D
You don't have to spend hours exercising to reap the benefits. So, if you have made the decision to begin exercising, congratulations! Regardless of your age or fitness level, you can get started as early as today—it is never too late to start exercising.
thumb_up
16 likes
S
This guide to getting in shape for beginners explains what you need to know about cardio, flexibility, strength training, and more. Frequently Asked Questions Does exercise lower blood pressure?
thumb_up
35 likes
J
According to the American Heart Association, exercise can help lower blood pressure. Plus, 150 minutes of moderate-intensity physical activity per week can also strengthen your heart and reduce stress levels. Exercise offers a number of other heart-health benefits, too. For instance, those who exercise consistently also have a lower resting heart rate and a reduced risk of cardiovascular disease.
thumb_up
22 likes
E
Learn More: How Brisk Walks Help Lower Blood Pressure What are the best ways to gain muscle? A combination of strength training and proper nutrition may help you build muscle. To achieve the best results, follow a strength training routine suited to your skill level and focus on a diet filled with lean proteins, complex carbohydrates, and heart-healthy fats. Keep in mind, increased muscle mass has a number of health benefits while low levels of muscle can contribute to cardiovascular disease as well as type 2 diabetes in adults.
thumb_up
5 likes
W
Learn More: What Is Muscle Hypertrophy? What are cardio exercises for beginners?
thumb_up
8 likes
A
If you are brand new to physical activity, dedicated walking is the best place to begin. You also may want to experiment with an elliptical, stationary bike, or rowing machine if you have access to a gym. Monitor your heart rate, stay hydrated, and beware of signs of fatigue. As with any physical activity, clearance from a healthcare provider is advised before starting something new. Learn More: Cardio Workouts for Absolute Beginners What are good stretches for beginners?
thumb_up
3 likes
J
Flexibility and stretching will support proper recovery as you embark on your fitness journey. When starting a beginner's stretching program, it is important to listen to your body and know when to stop or ease into a stretch. Simple moves, such as quad and hamstring stretches, are good to promote flexibility and prevent injury.
thumb_up
8 likes
E
Learn More: Health and Fitness Benefits of Flexibility Training How do you exercise without equipment for beginners? Many forms of exercise can be performed without equipment. Walking, for one, requires nothing more than a properly-fitted pair of shoes. Yoga, while best performed at first under the guidance of an instructor, can be performed at home on a non-slip surface. And, bodyweight exercises can serve as a gateway to more strenuous strength training. Learn More: How to Exercise at Home How do you do a plank?
thumb_up
13 likes
I
The most important aspect of the plank pose for a beginner isn’t the frequency or duration but rather the form. For instance, as you get into the plank position, you want to ensure your elbows are directly under your shoulders and that your forearms are facing forward. Keep your head relaxed, look at the floor between your forearms, and engage your core. In the beginning, you will hold this position for 10 to 20 seconds and gradually work up to longer durations.
thumb_up
4 likes
J
Beginners may find it easier to start with their knees on the floor and work up to extended legs as their strength increases. Learn More: How to Do a Plank
Key Terms Aerobic Exercise Strength Training Calisthenics Balance Flexibility Resistance Bands Home Workout Aerobic Exercise Aerobic exercise is a physical activity that increases heart rate and the body’s use of oxygen.
thumb_up
19 likes
A
Regular aerobic exercise has a number of cardiovascular benefits, including a reduction in mortality from cardiovascular disease. It also can be an important component in weight management. How to Do a Cardio Workout for Aerobic Fitness Strength Training Strength training is the use of resistance and muscular contraction to build strong muscles.
thumb_up
40 likes
L
In addition to increased muscle mass and strength, research has shown that strength training positively impacts bone density, glycemic control, body composition, and cardiovascular disease markers. Strength training can even decrease the risk of all-cause mortality as well as improve reduce stress, depression, anxiety, and fatigue. The Beginner's Guide to Strength Training Calisthenics Calisthenics are a systematic rhythmic body movement usually performed with little or no equipment.
thumb_up
20 likes
O
The movements you perform when doing calisthenics can not only improve mobility, but also may reduce your aches and pains as well as decrease the likelihood of injury. Calisthenic Exercises for Building Strength and Muscle Balance Balance is the ability to move or to remain in a position without falling. Having good balance is important for everyday activities and athletic endeavors.
thumb_up
44 likes
D
There are a number of exercises you can do to improve your balance. 5 Exercises That Improve Your Balance Flexibility Flexibility is the ability of a joint or series of joints to move through an unrestricted, pain-free range of motion. One way to improve your flexibility and range of motion is to follow a consistent stretching routine.
thumb_up
26 likes
A
Not only will it improve your flexibility, but it will make it easier for you to move throughout the day without pain or discomfort. 8 Relaxing Total Body Stretches Resistance Bands Resistance bands are elastic (or a combination of elastic and cloth bands) that provide resistance when doing exercises. They also are commonly used in physical therapy and are becoming more popular in the fitness community because they are practical, easy to use, and inexpensive. Evidence shows that resistance bands contribute to increased strength and endurance as well as improved body composition and quality of life.
thumb_up
2 likes
L
How to Choose the Best Resistance Bands for YOu Home Workout Home workouts are training programs that are performed inside the home. These workouts can vary from bodyweight exercises to strength training depending on availability of equipment. Regardless of what you choose, working out at home has a number of benefits including the fact that it saves time, is convenient, and allows you do to move at your own pace.
thumb_up
24 likes
B
How to Do a Beginner Workout at Home How to Use Wearable Weights and Benefit From Their Use Negative Self Talk: What It Is and How to Reverse it How to Do Bodyweight Exercises and Why They're Important Endurance: Definition, Types, and Tips Exercises You Can Do in Just 9 Minutes 5 Office-Friendly Workouts Perfect for Your Lunch Break How to Exercise in Each Phase of Your Menstrual Cycle Group Fitness Could Be the Boost Your Workout Routine Needs How to Get Over Your Gym Anxiety and Create a Workout Routine You Love How to Check Your Own Heart Rate How to Do Half Squats: Techniques, Benefits, Variations How to Do Side Lunges: Techniques, Benefits, Variations Here’s How to Create Your At-Home Workout Space Is Sweating Good for You? What Are Isometric Exercises?
thumb_up
28 likes
D
What Are the Three Planes of Motion? How To Do a Banded Psoas March How to Do a Triceps Extension: Techniques, Benefits, Variations How to Do Handstand Push-Ups: Techniques, Benefits, Variations How to Do a Perfect Burpee How to Do Barbell Thrusters the Right Way How to Do a Sumo Squat: Techniques, Benefits, Variations How to Do a Barbell Shoulder Press: Technique, Benefits, Variations How to Barbell Front Squat: Techniques, Benefits, Variations How to Lunge With Elbow to Instep: Techniques, Benefits, Variations How to Do a Kettlebell Windmill: Techniques, Benefits, Variations How to Do a Partner Saw: Techniques, Benefits, Variations How to Do Standing Calf Raises: Techniques, Benefits, Variations How to Do a Figure Eight: Techniques, Benefits, Variations How to Do Balers: Techniques, Benefits, Variations How to Do an Ab Tuck: Techniques, Benefits, Variations How to Do a Rack Pull: Techniques, Benefits, Variations How to Do a Wrist Curl: Techniques, Benefits, Variations How to Do a Farmer's Carry: Techniques, Benefits, Variations How to Bear Crawl: Techniques, Benefits, Variations How to Do a Hammer Curl: Techniques, Benefits, Variations How to Do Jammers: Techniques, Benefits, Variations How to Do a Reverse Bicep Curl: Techniques, Benefits, Variations How to Do a Dirty Dog: Techniques, Benefits, Variations How to Do Side-Lying Hip Abductions: Techniques, Benefits, Variations What It Really Means to Engage Your Core How to Do an Incline Dumbbell Fly: Techniques, Benefits, Variations How to Do a Dumbbell Pullover: Techniques, Benefits, Variations How to Perform the TRX Side Plank How to Perform the TRX Crunch How to Perform the TRX Triceps Press How to Do a TRX Sprinter Start: Techniques, Benefits, Variations How to Do a TRX Cross Balance Lunge: Techniques, Benefits, Variations How to Perform a TRX Pistol Squat How to Knee Tuck: Techniques, Benefits, Variations Strengthen your Upper Back With the TRX Row How to Do a Kettlebell Swing: Techniques, Benefits, Variations How to Perform Trunk Rotation: Techniques, Benefits, Variations How to Do Side Shuffles: Techniques, Benefits, Variations Strengthen Your Body With the Spider Walk Exercise How to Do Toe Taps: Techniques, Benefits, Variations How to Do a Hang Clean: Techniques, Benefits, Variations How to Do a Quadruped Hip Extension: Techniques, Benefits, Variations How to Do a Turkish Get-Up: Techniques, Benefits, Variations Get Warm, Get Loose, and Get Strong With the Inchworm Exercise How to Overhead Squat: Techniques, Benefits, Variations Strengthen Your Core Stabilizers With the Dead Bug Exercise How to Do an Uppercut for Improved Cardio and Strength How to Do a Reverse Fly: Techniques, Benefits, Variations
More In Fitness Cross-Training
Ab Workouts
Motivation
Running
Strength
Walking
Health and Safety
Cardio
Full Body Workouts
Programs for Sports
Flexibility
Yoga
Outdoor Fitness
Pilates
Cycling
Upper Body Workouts
Workout Recovery
Lower Body Workouts
Home Workouts Page Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.
thumb_up
8 likes
E
Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. U.S.
thumb_up
12 likes
W
National Library of Medicine, MedlinePlus. Benefits of exercise. American Heart Association.
thumb_up
32 likes
L
Getting active to control high blood pressure. Nystoriak MA, Bhatnagar A. Cardiovascular effects and benefits of exercise.
thumb_up
12 likes
S
doi:10.3389/fcvm.2018.00135 PMID:30324108 Krzysztofik, Wilk, Wojdała, Gołaś. Maximizing muscle hypertrophy: a systematic review of advanced resistance training techniques and methods. IJERPH.
thumb_up
6 likes
A
2019;16(24):4897. doi:10.3390/ijerph16244897 Perini R, Bortoletto M, Capogrosso M, Fertonani A, Miniussi C.
thumb_up
3 likes
L
Acute effects of aerobic exercise promote learning. Sci Rep. 2016;6:25440. Published 2016 May 5.
thumb_up
25 likes
C
doi:10.1038/srep25440 Hart PD, Buck DJ. The effect of resistance training on health-related quality of life in older adults: Systematic review and meta-analysis. Health Promot Perspect.
thumb_up
12 likes
M
2019;9(1):1-12. doi:10.15171/hpp.2019.01 Lopes JSS, Machado AF, Micheletti JK, de Almeida AC, Cavina AP, Pastre CM.
thumb_up
47 likes
B
Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE Open Medicine. 2019;7:205031211983111. doi:10.1177/2050312119831116 When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies.
thumb_up
19 likes
S
Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Cookies Settings Reject All Accept All
thumb_up
44 likes
Similar Discussions
-
6 Effective Bodyweight Exercises for Men to Burn Fat and Build Muscle
-
Is Jeremy Sisto Leaving FBI? Why Some Fans Are Worried
-
Bengals Josh Tupou Unavailable Sunday CBSSports com
-
Merry Christmas Photo Frame APK Download for Android
-
Ces nouveaux claviers Corsair iront parfaitement avec votre licorne News Clavier
-
Tweeter Goes Viral With 200K+ Likes For Pointing Out How Millennials Ended Up Being The Poorest Generation
-
How to Use Apple AirPlay With HomePod
-
iOS 15 s New iCloud Recovery Options Could Save Your Apple ID
-
How to Get Your Xbox Series X or S Online When It Won t Sign In
-
How Neurodeck Made Me Like Deckbuilding Again
-
Compare Ford GT vs Lamborghini Aventador S CarBuzz
-
Automakers Are Helping Chinese Government Monitor Every EV On The Road CarBuzz
-
Matthew Perry So Devastated by Chris Farley s Overdose Death He Punched a Hole Through Jennifer Aniston s Dressing Room Wall Decider
-
Thermodynamik SpringerLink
-
Visibility Leaders Content Hubs that Work SISTRIX
-
Shoulder and Elbow Surgery in Rochester Overview Mayo Clinic
-
Boxing Schedule Is the Conor Benn fight still on
-
Shindo Life codes in Roblox Free spins and coins September 2022
-
Did Braun Strowman defeat a bodybuilder in an arm wrestling match
-
3 best rookie running backs for your fantasy football team
-
I worked extra earned money and saved up for it Sadio Mane on buying dream jersey of outstanding player
-
MultiVersus age rating hints at some foul mouthed fighters The Loadout
-
Call of Duty Warzone cheaters will have to face God Mode opponents in this latest anti cheat initiative
-
Disco Elysium dev reveals some team members left involuntarily
-
Fortnite CB Radio location Where to interact with a CB Radio explained
-
Three years later Fortnite finally loses Early Access label
-
Steam release breathes new life into the criminally underplayed Titanfall 2
-
Find and Fix Your Ugly Mobility Issues Right Now
-
New Consumer Rights Act puts gamers in the driving seat
-
The cheapest Sonos sales and deals for October 2022 TechRadar