The 5 movements every beginner needs
- Squat: bodyweight or goblet squat
- Hinge: glute bridge or Romanian deadlift
- Push: incline push-up or dumbbell press
- Pull: rows with a towel, dumbbell or cable
- Core: dead bug, bird dog, plank
Your first 4 weeks
- Weeks 1–2: 3 days a week, 2 sets of 10–12 reps, stop 2–3 reps before failure
- Weeks 3–4: 3 sets of 10–12, add a 20-minute walk on rest days
- Every week: add 1–2 reps or a little weight when sets feel easy
Get it tailored
The F4Fit coach builds this plan around your equipment and schedule, guides each set, and adjusts when something feels too hard or hurts.
Frequently asked questions
How many days a week should a beginner work out?
Three full-body days a week is ideal. Add walking on the other days.
Should I feel sore after every workout?
No. Mild soreness early on is normal; constant soreness means you are doing too much.