The Best Workout Routine for Beginners

Regular physical activity not only helps you maintain a healthy weight, but it also improves your cardiovascular health, builds muscle strength, and improves your overall well-being and longevity.

Remind yourself of why you're doing this and how good you'll feel after each workout. If you also want to learn about how to gain muscle and lose weight in a healthy way, check out the other videos in my beginner’s guide series.

I hope this routine helps you get started on your fitness journey.

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[meteoric_lens]

3:52 4:05 4:41 5:15 5:57 6:23 6:37 - 6:50.this is just for me when I come back to this video.

[josematienzo]

I'm 55 today is my first day in the Gym wish me luck 😟

[rachaelmorton]

1st 3 week program:

3x per week
Start with a 5-10 minute warmup on a treadmill
Pushups
Dumbbell row on bench
Diagonal split with a hinge
Dumbbell drop squat
Hollow hold
3 sets 12-15 reps except for hollow hold aim for 30 seconds x3 sets

2nd 3 week program

Start with a 5-10 minute warmup on a treadmill
4 day split
Day 1&3:
Dumbbell drop squat
Diagonal split with hinge
Lunge walks
Hollow hold

Day2&4:
Pull down
Single arm dumbbell row 10 reps each side
Dumbbell chess press
Lateral raise (pinky out)
Side plank

3 sets
12-15 reps except for hollow hold aim for 45 seconds x3 sets and side plank 20 seconds each side x3 sets

Get all 4 in each week

[luck]

Recently started to work out again, got super busy with fulltime work and school, just recently graduated and noticed i was breathing heavy when walking up two flights of stairs and said this is enough, today is the youngest I’m ever going to be and need to get a grip now, thank you this video sure helped

[whatiexperiencedat]

I have been doing this workout for a year - from being a couch potato. I am stronger physically and mentally and feel vibrant, healthy, and strong. Did I mention I am 60 years old? Thanks MM for giving my life back to me.

[rehanfarooqui]

- 6:36 -
12-15 reps - 3 sets
30 sec holds

3:49 - cardio (5-10mins)

4:04 - push ups

4:40 - DB row on a bench

5:14 - diagonal split w/ hinge

5:56 - DB drop squat

6:22 - hollow hold

[Shbaa_]

As a 12 year old, been trying some of this for a bit now and I'm happier and in a better mental state than ever. Thanks a lot man!

[nancywheeler]

Thank you. I’m 46 and have kids 21 and 16. I’m feeling tired always and have been trying to get in shape but despite working out 5 days a week my weight isn’t going down, will try this routine

[Devlini]

Full-Body or Push-Pull-Legs or Upper / Lower are good approaches for most lifters, even advanced ones. Hitting every muscle group twice per week and with enough volume is the best strategy for the natural lifter. After 10+ years of weightlifting, trying all kinds of different things, protocols, splits, routines, etc, watching fitness YouTube videos, reading studies, books, talking with bodybuilders (both amateur and professional), and elite personal trainers, even some working with celebrities, I've discovered that training volume > intensity in all cases. I have achieved my best physique ever doing high volume / frequency training, not necessarily super high intensity (although I take myself to the edge cardiovascularly most of the time). High volume / frequency training stimulates muscle protein synthesis (MPS) the most, which is exactly what you need as a natural lifter. That's what Old-School bodybuilders in the '60s and '70s used to do and had some of the most beautiful, balanced, aesthetically-pleasing physiques to ever walk the planet. Have you heard of Vince Gironda? Steve Reeves? Google their names to see what Old-School physiques look like. One of the best things you can do as a lifter interested in aesthetics and performance is to study Old-School bodybuilding. Old-School bodybuilders were ingenious physique architects. They had a profound knowledge of the principles of proper nutrition, smart supplementation, exercise science and muscle adaptability. If you combine Old-School bodybuilding wisdom with modern, evidence-based science, it's the best, safest, most effective way in achieving a strong, sexy, healthy and aesthetic physique. Vintage Physique by George Kelly is a nice read on the topic.

[jacquesmesrine]

Skip to minute 4, you're welcome

[whatiexperiencedat]

As a 60 year old female I have followed the nutrition and workouts for 7 months. I have lost 10 kg and my waist has reduced by 7cm. Thanks Magnus! Great beginner plan. I have early stage heart failure and your workout and nutrition plan has been a good way for me to get stronger, leaner, less fatigued. A follow on video suitable for home workouts would be really helpful. Thanks.

[chefboyxrp]

I just turned 50 and my children are 13, 14, and 15. Every day I come home from work and I’m am completely exhausted I weigh 289 pounds and I’m always tired. I’m done feeling like this… I want to have energy to go walking with my children and be able to go out and enjoy life without getting tired..

[scotthorvath]

This video was super helpful, I never really worked out after college and just battled an illness for a few years which left me 150 pounds and really weak I’ve overwhelmed myself trying to do more than I could. This beginner set up is a great place to start

[colleenbennett]

I’ve lost 168lbs in the last year- through diet and home exercise. Mostly cardio. I need to tone and build muscle- looking for pointers on what /how to use the machines at the gym to get the best results.

[jaydoe]

This is exactly what I was looking for! I have been plagued by injuries my whole life. In and out of the gym and no consistency in my life or health routines. I was thinking back to high school when I used to do all my exercises at home and was shredded so why not go that route again. Used to do the navy seals beginners exercises for getting ready for boot camp back then. Realizing at this age being closer to 40 than not that I just need a home route that I can fall back to if I can't get to the gym and a good jumping off point to stick with it so I don't have complete health decline. I'm definitely inspired now, thank you!

[belovedboogstv]

6’3 274lbs 3rd day working out wish me luck new premium member just downloaded playbook

[motherQ]

Update** after 8 wks....23.4% body fat 131.7 proud of myself ....YOU DEFINITELY "CAN NOT OUT TRAIN A BAD DIET ". Eating well is A MUST!! Took me YEARS to get that through my thick skull!! Good luck to everyone on your healthy life style 💪 THANK YOU MAGNUS for your knowledge and expertise! Pleasekeepthe video's What a wonderful video for beginners! I sure wish I had this when I started! ...I've doing Orange theory for about a year now and I feel like I can not gain muscle. My diet has changed for the better. Are there supplements you recommend for women to help build muscle? Or should I be doing 2 days of just weights as well as 4 days of Orange theory or should I just do 3 days of Orange theory and 2 days of just weights? I work midnights so my eating times are CRAZY! Thank you for your expertise and all the videos! Keep them coming, please...
BTW I'm 46 yrs old, 5'6", 133lbs, body fat is 25.5%, skeletal muscle mass is 54.7. I would like to get down to 22% body fat in the next 8 weeks.

[gavinpanduren]

I’m on a big journey right now I lost 35 pounds I use to weigh 220 I weigh 185 now and I fell so much better but I still have flabby skin I’ve been depressed and looking up videos and I came across this thank you for making this video and I hope to get rid of this stubborn gut

[esaiahdoong]

This is amazing Magnus, thank you! Was wondering if you could make a similar video but for people working out from home with just dumbbells and maybe a bench. Just a thought, thank you again Magnus!!

[bluejetlightning]

Thanks for these I just got back into the gym and I'm so lost! Im gonna follow this!