So, you have decided to get fit in 2024. Fantastic! However, out of the millions that set fitness as a new year resolution, not many succeed. In this guide, I will show you how you can with three basic principles of fitness and a simple workout routine that can be done anywhere without any equipment to get beginners started. When I started working out nearly two years ago, knowing the tips in this article would have saved me much wasted time and effort.
#1: Define your goals.
Not everyone will have the same goals in their fitness journeys. Some people want to lift as much as possible, others want to run as fast as possible. I’m assuming that you are reading this article because you, like me, want to build the most aesthetic physique possible. When I started, I spent several months rotating between different workouts every session. While it built me a foundation of strength initially, my progress started to decline with time, as I was not really getting really good with anything. While general workout programs, such as the one included in this article, are great for beginners, you will want to specialize your training as you advance to suit your specific goals.
#2: Focus on the basics first.
It is still important to note that you will want a good base of strength before you advance in your training. If you cannot do a push up first, how do you plan to advance into a more complex exercise such as a dip or bench press? For beginners, I recommend starting by focusing on building relative strength with bodyweight exercises, such as push ups and squats. This is because the relative strength built with these exercises will carry over into any field you advance into, from calisthenics to marathon running to powerlifting. However, it is not necessary that building strength with advanced exercises will also carry over back into the basics. For example, someone that can do 30 strict push ups will be able to bench press a standard 45 lbs bar. However, it is not necessary that someone who can bench press that bar will also be able to do 30 push ups.
#3: Track your progress.
If you do not track your progress, you will never be able to advance. Nobody will see results overnight. Doing 10 push ups today will not magically make you Hercules by tomorrow. Building muscle takes time. This is the reason most people give up: they workout for a month, they do not see any results day to day, and then they become demotivated. My friend, results come month to month, year to year. You will not see a significant difference in your physique tomorrow if you workout today. However, if you look at yourself a year from now, after staying consistent with a good routine, and compare yourself to when you started, you will see a significant difference. Tracking your progress will show you the net positive of your efforts, and keep you motivated on your path to improvement.
Workout Challenge
Alright, that’s enough of the principles. Here is a simple workout that anyone can use to build muscle and strength, regardless of current fitness level. This workout can also be done from anywhere without any equipment. The workout is, quite simply:
- Warm up with 2 sets of 10-20 jumping jacks
- 3 sets of push-ups to failure
- 3 sets of squats to failure
- Cool down with a short walk
The simplicity may deceive you, but keep in mind what I said about getting good with the basics. Whether you are a complete beginner and lack the strength to do basic push ups and squats, or you are a little more advanced and can do these quite easily, here is information on how to adjust these exercises to challenge you at your level:
- If you cannot yet do standard push ups, I recommend starting on your knees. Make sure to keep a hollow body (squeeze your glutes and pull your shoulders back) and lower as deep as possible (ideally, until your chest touches the floor) before pushing back up. Breathe in as you lower into the push-up, and breathe out as you push yourself off the floor. After you can do knee push ups, progress onto normal push ups. Once you get the hang of those, try elevating your hands and feet with blocks or something of the sort. Elevating your hands will make you move through a greater range of motion, while elevating your feet will emphasize your upper chest and shoulder muscles. If available, you can also progress by adding weight. The simplest way to do this is to put some weights inside a backpack and do the exercise while wearing it.
- If you cannot yet do a standard squat, start by using an external support such as a wall. Get as deep as possible (ideally, you want to get to at least 90 degrees, where knees are perpendicular, but do not try to go deeper through pain) while your whole foot is on the ground, and then push back up. If you have limited mobility, I would suggest doing calf stretches to open up your ankle mobility. Static holds at the bottom position are also great for hip mobility. You can also elevate your heels using blocks or something of the sort. This will shorten the range of motion required and make the exercise easier. To make the exercise harder, try Bulgarian split squats. In this variation, put one foot on an elevated surface behind you and perform the squat with just the other leg. Make sure to do an equal amount of reps on each leg, otherwise you will end up with strength and muscle imbalance. This variation will challenge your mobility and leg strength to a new degree. You can use a similar series of progressions to the normal squat if this variation is initially too hard; that is, use an external support and/or elevated heels. To progress further, add external weights, whether through a backpack, dumbbells, or a barbell.
- Make sure you can do a progression for at least 15-20 reps on all three sets with good form before you move onto a harder one.
Perform this workout three times a week for three to four months. Make sure to give at least one rest day between workouts so that your body can recover. Hence, I would suggest performing this workout on Monday, Wednesday, Friday. On your rest days, I would encourage you to get at least 10,000 steps in. Walking is among the best ways to get rid of excess fat without losing muscle, and just a good way to get active every day. If you’re feeling up for it, you can also incorporate some extra light activities such as Yoga and stretching into your rest days. This will ensure your body remains mobile and functional even as you put on muscle and size.
