Start with two full-body workouts a week, 30 to 40 minutes each, using light weights and the five basic movements: squat, hinge, push, pull and carry. Focus on form for four weeks. Add a little each week. That is the whole plan.
You do not need to be fit to start, you do not need a gym, and you do not need to know anything yet. Everyone begins somewhere. If you have a medical condition, an injury or have been inactive for a long time, check with your doctor first.
Before you start
Set a small goal
"Do two workouts a week for four weeks" is a better first goal than "lose 20 pounds." Habit first, results follow.
Find your space
You only need a clear patch of floor. See how to set up a home workout space and home workout equipment you actually need. A mat and one pair of light dumbbells are plenty.
Pick your days
Two non-consecutive days, such as Monday and Thursday. Put them in your calendar.
Week 1: learn the moves
Light weights or bodyweight only. The aim is to learn how each movement feels.
Workout (both days):
- 1Bodyweight squat to a chair: 2 sets of 8
- 2Hip hinge with a broomstick or no weight: 2 sets of 8
- 3Incline push-up (hands on a counter): 2 sets of 6 to 8
- 4Band row or one-arm dumbbell row with a light weight: 2 sets of 8 each side
- 5Plank on your knees or toes: 2 sets of 15 to 20 seconds
- 6Walk with a light weight in each hand: 2 rounds of 30 seconds
Rest about a minute between sets. Learn from these guides: squat, hinge, push and pull and carry.
Week 2: add a set
Same exercises. Add a third set to the squat, hinge and row. Keep everything else the same. Use a weight that feels like a 5 or 6 out of 10 effort. You should finish each set knowing you could do several more reps.
Week 3: add a little load
Pick up a dumbbell for the squat (goblet style) and hinge. Keep the push-up on an incline, but lower the surface slightly if it feels easy. Aim for 8 to 10 reps per set. If the last two reps are tough but your form stays clean, the weight is right.
Week 4: put it together
Keep the week 3 weights, or add a small step up if everything felt good. Do your usual workouts and add a short walk on another day. At the end of the week, write down what felt better and what still feels awkward. That is your starting point for the next phase, which the progression guide covers.
What to expect
Soreness
You will probably feel some muscle soreness a day or two after your first workouts. That is normal and it fades. Walk, drink water and sleep well. See recovery, rest days and sleep.
Awkwardness
New movements feel strange. Your balance will wobble. You will be unsure about your hands, your feet, your breath. That is how everyone feels at first. It improves faster than you think.
Progress that is not on the scale
In the first weeks, you may notice better energy, easier stairs, smoother movement and more confidence before you notice a change in how you look. Scale weight is a noisy measure. Do not chase it.
Mistakes to avoid
- Going too hard, too soon. You do not have to be wrecked to benefit.
- Skipping the warm-up. Five minutes of easy movement helps.
- Changing the plan every week. Repeat workouts. Get good at them.
- Comparing yourself to others. Compare to last week's you.
- Ignoring pain. Muscle burn is normal. Sharp pain is not.
- Skipping rest. You need days between sessions.
- Waiting to feel ready. Start before you feel ready.
Food and water basics
You do not need a perfect diet. Start with these: protein at each meal, a vegetable or two, mostly whole foods and water through the day. See whole-food nutrition for fat loss and how much protein and water you need.
How to stay with it
The first month is where most people quit. Make it easy to continue:
- 1Put sessions in your calendar like appointments.
- 2Lay out your gear the night before.
- 3Keep workouts short on busy days. Even 15 minutes counts.
- 4Track your workouts in a note on your phone.
- 5Remember it is a practice, not a project. Chop wood, carry water.
A note on equipment and weight choice
Start lighter than your ego wants. A good first weight feels almost too easy for the first two sets of week one. That is deliberate. You are teaching your body a pattern, and patterns are learned at low effort. If you are unsure whether a weight is right, do the set and ask yourself how many more clean reps you had. Three or four left means you can go up next time. One or none means stay put. Writing the number down each session takes ten seconds and removes the guessing.
Should you get a trainer?
You can start on your own with a plan like this. A trainer helps when you want someone to check your form (form coaching), build the plan, adjust it as you improve and keep you on schedule. Garrett works with beginners. Beginners are welcome, and the focus is on building sustainable strength and habits. Your first in-home session is an assessment of where you are today and where you want to go. See beginner personal training in Venice, custom programming and what to expect from in-home personal training. You can book a session in Venice, Marina del Rey or Santa Monica.
Train with Garrett
Book an in-home session
One hour, one-on-one, at your home in Venice, Marina del Rey, or Santa Monica. Your first session is an assessment. Single sessions are $175, with packages from $825.
This article is general information, not medical advice. Talk to your doctor before starting or changing an exercise or nutrition plan, especially if you have an injury or a health condition.