Beginner training plan
Your first training sessionBuild comfort and establish a baseline.
Light warm-up, mobility, basic movement patterns, and simple strength exercises. Focus on form, comfort, and understanding the client’s goals.
Favorite drills: bodyweight squats, wall push-ups, glute bridges, dead bugs, and walking intervals.
Training Session 2-3Build the foundation.
Introduce a simple full-body routine with progressive resistance while reinforcing proper technique, breathing, and movement.
Favorite drills: goblet squats, dumbbell rows, incline push-ups, Romanian deadlifts, and plank variations.
Training Session 4-10Build strength, fitness, and consistency.
Progress resistance and repetitions while adding conditioning, core work, balance, and functional movements.
Favorite drills: lunges, kettlebell deadlifts, step-ups, carries, rows, and short cardio intervals.
Training Session 11+Maintain progress and keep workouts challenging.
Continue progressive training, introduce exercise variations, and tailor sessions toward the client’s specific goals.
Goal: stronger, fitter, more confident and able to exercise independently.
What you need to bringTowel and water bottle
