Saturday
Warming Up and Cooling Down
Spend five to 10 minutes warming up before each workout to prevent injury. Try doing dynamic stretches—such as butt kicks and high knees—to get the blood flowing to your muscles and move your joints. End your workout with a cool down by stretching your muscles or taking a slow walk to safely bring your heart rate back to normal.
Upper/Lower Splits
You’ll do four muscle-strengthening sessions in this sample workout plan: two upper-body and two lower-body days per week. Stick to the same exercises for each of those workouts, gradually boosting the weights and reps as you grow stronger.
Progressive Overload
Romano recommended progressive overload, or doing the same exercises but challenging yourself with heavier weights or more reps. Start with 10 reps for three sets, with a minute of rest between each set for each exercise.
Different variables—like your age or physical activity level—can affect how many reps you do and the weight you use as a beginner.5 The key is to increase the weight you’re using if an exercise feels too easy so you can challenge your muscles. Choose a lighter weight if it feels too heavy or the weight is keeping you from using the proper form.
Stretching
Some people may go straight into exercise without stretching before or after. Flexibility is key for maintaining the range of motion in your joints and preventing injuries.6
Afonso J, Olivares-Jabalera J, Andrade R. Time to move from mandatory stretching? We need to differentiate “can I?” from “do I have to?” Front Physiol. 2021;12:714166. doi:10.3389/fphys.2021.714166
Hold each of the following stretches for 30 seconds and then repeat on the opposite side:
- Calf stretch: Steady yourself against a wall, flexing your right foot upward so your toes rest against the wall. Move closer to the wall until you feel a stretch.
- Hamstring stretch: Lie down on the floor next to a wall. Raise your right leg, resting your heel against the wall. Straighten your leg until you feel a stretch.
- Hip flexor stretch: Place a towel under your left knee, kneeling on the floor. Place your right foot in front of you, bending your right knee. Shift your hips forward until you feel a stretch, placing your weight onto your right leg.
- Shoulder stretch: Hold your right arm over your chest with your left arm.
- Quad stretch: Steady yourself by holding on to a wall or the back of a chair. Grab your right ankle, pulling your heel up and back to your butt. Keep your knees pressed together.