1. Define your goal

Before creating a plan, it is important to understand what you want to achieve:

Lose weight

Gain muscle mass

Increase endurance

Improve overall well-being

2. Choose the type of training

Based on the goal, you can choose the optimal types of exercise:

Cardio training (running, cycling, swimming) - for weight loss and endurance.

Strength training (barbell, dumbbells, exercise machines) - for gaining weight.

Functional training (yoga, pilates, crossfit) - for general strengthening of the body.

3. Determine the frequency and duration of training

For beginners, we recommend:

3-4 workouts per week

Duration 45-60 minutes

Alternate between strength and cardio

4. Make a schedule

Sample weekly plan:

Monday - Strength training for the upper body

Wednesday - Cardio training (running, swimming, cycling)

Friday - Strength training for the lower body

Sunday - Stretching or light cardio

5. Track progress

Keep a training diary, recording the exercises performed, the number of sets and reps. This will help you track improvements and adjust your plan.

6. The importance of rest and nutrition

The effectiveness of training depends not only on the load, but also on recovery. Don't forget:

Sleep at least 7-8 hours a day

Eat a balanced diet

Warm up before and cool down after training

Conclusion

Creating an effective training plan for beginners requires taking into account goals, regularity, and the right balance of loads. The main thing is not to overload the body and enjoy the process. Good luck with your training!