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Beginner Fitness - Start a Plan for FREE (Minimal Equipment Needed) Really!

Stew Smith basic fitness beginner

Fitness for Beginners - Free Workout Links Below

One of the most common questions received are from people who need to get back started again with regular exercise. Getting back into a habit of training can be a challenge especially after interruptions from illness, injury, or simply busy life situation.  However, many young and old are looking at starting a fitness program for the first time.  Look no more.  This is a FREE program to help you build a daily habit of movement again.  It is easy, but effective and you cannot argue with the price.

This week the question comes from a gentleman who was once fairly active, former military, but has not done anything in about five years other than an occasional weight lifting session at his gym.

The question is, "How do I get back into working out again without killing myself after a five year hiatus?"  I need something to help me slowly get back into it, build good habits again, and just something to stick too...  Please help.

Does this sound like you?  /\

What I recommend for situations like this is to start off easy. So many times I have seen people start off Day One with a 3-4 mile run because "that is what they used to do." This philosophy can also be seen in the weight room with people lifting heavier weights than they should at first. Depending on your goals and your chosen method of exercise, I would start off doing the following: 

TREAT YOURSELF LIKE A BEGINNER (at least for a few weeks)

Week 1: Add ONLY stretching to your fitness routine. Walking and biking is fine too, but do not run or lift weights during Week 1. Stretching should be done twice daily for about 10-15 minutes each session. Warm up your body and joints with a fast walk, jumping jacks, and jump rope for about 2-3 minutes. Once warm and just about to break a sweat, start stretching your arms, legs, lower back and abdominal region.

Add water to your diet -- This week of hydrating will help you prepare for a week of additional caloric burning and keep you cooler during your first exercise day in Week 2. For every 100 lbs of body weight drink a half gallon of water a day. I weigh 200 lbs roughly and I drink at least a gallon a day. This helps the body burn fat more efficiently. In fact, it takes two things to burn fat as your energy source: WATER + OXYGEN = FAT BURNING. The oxygen comes from either the aerobic exercise of walking or running or anaerobic exercise of calisthenics and weight lifting.

Week 2: If running is your ultimate goal, try a safe running program as written in my article, free Running Plan.

This is a safe way to build up from not running in a while. In fact, it may even be wiser to run a few minutes and walk a few minutes until you get accustomed to the demands on your heart, lungs, and legs. Or just spend most of your time on non-impact cardio machines until you lose some weight. 

If you choose weightlifting, I would recommend using Week 2 as a calisthenics base week. Do pushups, crunches, lower back exercises, or try some pullups or assisted pullups. You can add lightweight dumbbells of bicep curls, triceps extensions, and military press with repetitions up to 10-15 times. For your legs, do not do weight squats or ½ squats if your knees are previously injured. This easy-paced week will help alleviate the pain of working joints and large muscle groups for the first time in several years. These exercises are all pictured in the FREE eBook and will help you go from zero to sixty in a easy pace that will more than likely keep you free from injury.

- Free 45 Day Beginner Plan EBOOK

Lean Down Food Plan - Food Options

Good luck and keep the questions coming. Hope the ideas come in handy. 

Do you need a little Fitness Motivation?  Check this out.

Here is the latest way to enjoy the 90 Day plan with EBOOK and new APP platform option:

 Beginner / Intermediate Fitness Guides 

The Beginner / Intermediate Guide to Fitness
Reclaim Your Life  Erin O'Neill Story (beginner / intermediate)

Veterans Fitness  Baby Boomer and a Flat Stomach 
Circuit Training 101  Beginner / Intermediate Guide to the Gym


The Busy Executive Workout Routine


Tactical Fitness (40+) Phase 1, Phase 2


NEW:   Calisthenics and Cardio (only) (Spring / Summer Cycle)

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The dashboard below has the links to all the information, archives, videos, and links to workouts, podcasts, live Q and A lessons. 

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