Workout plan for beginners: at home or at the gym

How much exercise do adults need?

The World Health Organization advises adults to get 150–300 minutes of moderate activity a week (like brisk walking) and to do muscle-strengthening exercise on two or more days. Thirty minutes of walking, five days a week, already covers the first part.

Home workout, no equipment (20 minutes)

Warm up for 3 minutes (march on the spot, arm circles). Then do 2–3 rounds:

• Squats to a chair — 10 to 12
• Wall or knee push-ups — 8 to 10
• Glute bridges — 12
• Step-ups on a stair — 10 each leg
• Plank — 20 seconds
• Rest for 1 minute between rounds, then stretch for 3 minutes.

Your first month at the gym

Go three days a week (for example Monday, Wednesday, Friday) and do the same full-body session, adding a little weight only when every rep feels controlled:

• 10 minutes on the treadmill or cycle to warm up.
• Leg press or goblet squat — 3 sets of 10.
• Chest press machine — 3 sets of 10.
• Lat pulldown or seated row — 3 sets of 10.
• Shoulder press (light) — 2 sets of 10.
• Plank — 3 × 20–30 seconds.

Avoid injury

• Learn the movement with light weight first; ask a trainer to check your form.
• Rest a day between sessions for the same muscles. Sleep 7–8 hours.
• Sharp pain, chest pain, dizziness or breathlessness means stop and get checked.
• If you have a heart condition, high BP, diabetes or joint problems, ask your doctor before starting.