30-Day Exercise Plan for Absolute Beginners
Originally published April 14, 2025. Updated August 2026
Starting a new fitness routine can feel really overwhelming, especially when you’re not sure where to begin or what actually works. That’s exactly why I created this 30-day workout plan for absolute beginners. It’s simple, approachable, and designed to help you build strength, confidence, and consistency, without needing a gym or fancy equipment. Whether you're easing back into movement or working out for the very first time, this plan is designed to meet you right where you’re at.
How to Use This 30-Day Beginner Exercise Plan
This plan was created for absolute beginners, anyone returning to exercise after a long break, or anyone who wants a simple and realistic way to begin moving more consistently.
Most workouts take approximately 15–30 minutes and use bodyweight, light dumbbells, or simple household items. You do not need to complete the days according to a traditional Monday-through-Sunday calendar. Simply begin with Day 1 and work through the plan in order at a pace that works for you.
You are also not required to complete all 30 days within exactly 30 calendar days. Rest and recovery are important, especially when you are new to exercise. Take an additional rest day when needed, repeat a week before moving forward, or complete the plan over five or six weeks instead.
When choosing weights, start lighter than you think you may need. The final few repetitions should feel challenging, but you should still be able to maintain good form. If you are unsure, begin with bodyweight and add resistance as you become more comfortable.
Every exercise can be modified. Choose the version that allows you to move with control and without sharp or worsening pain. Progress does not come from doing every movement perfectly, it comes from continuing to show up and gradually building from where you are.
Beginner-Friendly Effort Guide
Easy effort: Your breathing feels comfortable, and you can easily hold a conversation.
Moderate effort: You are breathing more heavily, but you can still speak in full sentences.
Challenging effort: Your breathing is noticeably heavier, and you may only be able to say a few words at a time.
Most of the workouts in this plan should feel easy to moderate, especially during the first two weeks. Any higher-impact or more challenging movement, such as jogging, jumping, high knees, or jump rope, is always optional. You can always choose the lower-impact version and still get an effective workout.
Speaking of which…
Low-Impact and Beginner Modifications
As the plan progresses, you may notice that some exercises become more challenging. This is intentional, but you should always choose the version that feels appropriate for your body and current fitness level.
Try these lower-impact alternatives whenever needed:
Jump Squats: Replace with bodyweight squats or squats followed by a calf raise.
High Knee Runs: Replace with a controlled high-knee march.
Speed Skaters: Replace with side steps and an optional reach.
Jump Rope: Replace with alternating toe taps, marching, or a low-impact boxer step.
Side-shuffles: Replace with controlled side steps.
Floor Shoulder Taps: Replace with shoulder taps against a wall, countertop, or sturdy bench.
Plank-to-side-plank Transitions: Replace with a modified side plank from your knees or a standing side bend.
Full Side Plank: Replace with a bent-knee side plank or a standing side-plank variation against a wall.
The modified version is not a lesser version of the exercise. It is simply another way to train the same movement pattern while meeting your body where it is today.
What is a Round?
For each circuit, complete all of the listed exercises in order. This equals one round.
Rest for approximately 30–60 seconds after completing the full round, or longer if needed. Then begin the exercises again from the top.
Complete two rounds total unless the workout specifically says otherwise. Add a third round only if you feel ready and can continue using good form.
You do not need to rush between exercises. Move at a steady, controlled pace and take additional breaks whenever you need them.
Warming-up
*Be sure to always take at least 3-5 minutes to warm-up.
Warming up is an absolute essential part of a good workout. The goal is to gradually raise your body temperature, gently move your joints through a comfortable range of motion, and prepare your nerves and your muscles for the exercises ahead.
If you’re looking for a good beginner warm-up to do, as well as a variety of different warm-up exercises, and perhaps even a bit more information on the importance of warming up, check out my post Ready, Set, Go: The Ultimate At-Home Warmup for Beginners.
Exercise Demo Notes
Exercise demonstration links are included throughout this plan to help you become familiar with each movement.
Watch the demonstration before beginning an unfamiliar exercise, then focus on moving slowly and with control. You do not have to match the speed, weight, range of motion, or fitness level of the person in the video.
Use the demonstration as a general guide, and choose the variation that feels most comfortable and manageable for you. Stop and select a different movement if an exercise causes sharp, worsening, or unusual pain.
Before You Begin: Five Important Reminders
1. Focus on form before speed.
Moving faster is not always better. Slow down enough to remain in control and perform each exercise safely.
2. Begin with light resistance.
Start with bodyweight or light dumbbells while you learn the movements. You can gradually increase your resistance as your strength and confidence improve.
3. Know the difference between effort and pain.
Muscle fatigue and mild soreness can be normal when beginning a new routine. Sharp, worsening, or unusual pain is a sign to stop or modify the movement.
4. Allow yourself to rest.
Rest days are part of the plan—not a sign that you are falling behind. Your body needs time to recover and adapt.
5. Keep breathing.
Try not to hold your breath during strength exercises. Exhale during the hardest part of the movement and inhale as you return to the starting position.
For 10 tips on how to begin a fitness routine efficiently and safely, take a look ahead here.
If you finish the first 30-days and are wondering where to go next, check out this post:
Finished a 30-Day Beginner Workout Plan? Here’s What to Do Next
Important Note Before You Begin
This exercise plan is intended for general educational and informational purposes only. It is not individualized medical advice or a substitute for guidance from a qualified healthcare professional.
Most people can safely begin with light-to-moderate physical activity. However, consider speaking with your healthcare provider before beginning if you have a medical condition, are pregnant or recently postpartum, are recovering from an injury, illness, surgery, or procedure, or are unsure which activities are appropriate for you.
Listen to your body, use modifications whenever needed, and work at a pace that feels appropriate for you. Stop exercising and seek appropriate medical care if you experience chest pain, faintness, severe dizziness, unusual shortness of breath, or sharp, severe, or worsening pain.
Week 1: Build Awareness & Confidence
The first week focuses on building a strong foundation for your new exercise habits. It’s about developing body awareness, boosting your confidence in moving your body, and starting to identify how and when exercise fits into your daily routine. Let’s take a look at Week 1:
Day 1:
*Warm-up*—Week 1 warm-up here
Full-Body Bodyweight Circuit (15-20 mins):
Squats (to chair): 10 reps
Incline Push-ups (or a modified version here): 8-10 reps
Deadbugs: 10 reps (each side).
Glute Bridges: 12 reps
Marching in place: 1 minute
Perform entire workout 2x through
*Follow the link for each exercise for instruction on how to perform them correctly
Day 2:
*Warm-up*—Week 1 warm-up here
Walk or Light Cardio (15-20 mins):
(E.g., brisk walk, treadmill, elliptical)
*If you don’t have access to a treadmill or elliptical, and you don’t want to walk outside for any number of reasons, you can try this 1 Mile Low Impact Indoor Walk from instructor Jessica Smith here:
Day 3:
*Warm-up*—Week 1 warm-up here
Beginner Dumbbell Strength:
Seated Goblet Squat: 8-10 reps
Single Arm Dumbbell Rows: 10 reps (each arm, one side at a time)
Dumbbell Shoulder Press (light weight): 10 reps
Perform entire workout 2-3x through*Follow the link for each exercise for instruction on how to perform them correctly
Day 4:
Active Recovery (10-15 mins)
Active recovery involves low-intensity exercises that help your body recover without complete rest. Activities like walking, light cycling, or yoga keep blood flowing to your muscles, reduce soreness, and speed up the healing process. By incorporating active recovery, you can improve performance, prevent injury, and stay consistent in your fitness routine.
Try this active recovery workout any day that you’re looking for something a little lighter.
Day 5:
*Warm-up*—Week 1 warm-up here
Cardio (20 mins):
Alternate 1 min brisk walk with 30 seconds of light jogging (or increased pace).
Again, if you don’t want to or don’t have access to a treadmill or elliptical, and you don’t have the realistic option to walk outside (depending on where you live, weather, etc), try this Indoor Walking Exercise video from instructor Jessica Smith:
Day 6:
*Warm-up*—Week 1 warm-up here
Core Stability & Balance (15 mins):
Plank Hold: 10-15 seconds
Deadbug: 10 reps per side
Side-Lying Leg Lifts: 10 reps per side
Perform entire workout 2-3x through
*Follow the link for each exercise for instruction on how to perform them correctly
Day 7:
Rest or Gentle Walk
Week 2: Adding Intensity and Reps
This week is all about building on the foundation we laid in week 1. Adding more reps, increasing weight (optional), and adding more variety to your exercise palate. The focus this week is all about building strength, stamina, and confidence with light progression.
Day 1:
*Warm-up*
—you can continue with the warm-up from week 1 here, or do some warm-up movements on your own, if wanted.
Full-Body Strength Circuit (20-25 mins):
Circuit: Perform 2-3 rounds with 60-90 seconds rest between rounds.
Bodyweight Squats: 12-15 reps
Incline Push-Ups (or any other variation shown in the demo link): 8-12 reps
Dumbbell Bent-Over Rows: 10-12 reps per side
Glute Bridges with pause: 12 reps, hold at the top for 2-3 seconds
Bird Dogs: 10-12 reps per side
Repeat 2-3x
*Follow the link for each exercise for instruction on how to perform them correctly
Day 3:
*Warm-up*
—you can continue with the warm-up from week 1 here, or do some warm-up movements on your own, if wanted.
Core & Stability Focus (20 mins):
Perform 2-3 rounds, with 30-60 second rest between rounds.
Plank with Knee Taps or modified plank knee taps: 10-12 reps
Side Planks or modified side planks: Hold for 10-20 seconds per side
Deadbug: 10-12 reps per side
Side-Lying Leg Lifts: 12-15 reps per side
Standing Balance Hold: Stand on one leg for 10-15 seconds per side, repeat 2 times on each side per round
Repeat 2-3x
*Follow the link for each exercise for instruction on how to perform them correctly
Day 4:
Active Recovery (10-15 mins)
Day 5:
*Warm-up*
—you can continue with the warm-up from week 1 here, or do some warm-up movements on your own, if wanted.
Lower Body Strength Focus (20-25 mins):
Perform 3 rounds. Rest 1-2 minutes between rounds.
Assisted Split Squats/Lunges vs. Split Squats: 8-10 reps per side
Dumbbell Goblet Squat: 10-12 reps
Glute Bridge March: 10-12 reps per side
Standing Calf Raises (with or without Dumbbells): 12-15 reps
Repeat 2-3x
*Follow the link for each exercise for instruction on how to perform them correctly
Day 6:
*Warm-up*
—you can continue with the warm-up from week 1 here, or do some warm-up movements on your own, if wanted.
Cardio & Core Blend (20-25 mins):
Circuit: Alternate cardio bursts with core exercises. Repeat 3 times (or for 3 rounds)
Step Touches or Speed Skaters: 12 reps per side
Plank with Shoulder Taps (feel free modify by getting onto your knees for this exercise): 8-12 reps per side
Side-to-Side Shuffle: 12 reps each direction
Leg Swings (dynamic stretch): 10 per side
Repeat 2-3x
*Follow the link for each exercise for instruction on how to perform them correctly
Day 7:
Rest or Gentle Walk
Week 3: Introducing New Exercises
Focus: This week is all about continuing to build upon the foundation you've created and taking your progress up a notch. You'll be introduced to a few new exercises to challenge your body in different ways while continuing to build strength, endurance, and confidence.
We’ll also add a little more intensity by increasing the time, reps, or resistance in your workouts. Remember, the goal is to keep things challenging but still manageable—listen to your body and move at a pace that feels right for you. Let’s keep that momentum going this week!
*We’re progressing and have a bit more experience with the moves under our belts, so from here on out, a brief warm-up will be included in the workout for each day*
Day 1:
Full-Body Strength Circuit (20-25 mins)
Warm-up—Week 3 (2-5 minutes):
Standing Cat-Cow (hands on thighs or hips) – 30 seconds
-Arch and round your back while standing with hands on thighs or hips.Wall Glute Bridges – 1 minute
-Lay on the floor or a sturdy chair with feet on a wall, lift hips.Standing Knee Lifts – 30–60 seconds
-Like a slow march with a core squeeze.Standing Side Bends or Reaches – 8 reps total (4 reps per side—and don’t rush them)
-Reach overhead and gently stretch each side.Torso Twists – 30 seconds
-Feet hip-width, gently twist side to side.Arm Circles – 30 seconds each direction
-Forward & backward circles, as large or small a circle as is comfortable
Workout:
Perform 2-3 rounds, with 30-60 seconds between rounds
Bodyweight Lunges (assisted as needed): 8-10 reps per leg
Incline Push-Ups: 10-12 reps
Dumbbell Chest Press: 8-10 reps
Bird Dogs: 10 reps per side
Side Planks: Hold for 10-20 seconds per side
Repeat 2-3x
*Follow the link for each exercise for instruction on how to perform them correctly
Day 2:
Cardio Intervals with Strength (20-25 mins)
Warm-up (2-5 minutes):
Standing Cat-Cow (hands on thighs or hips) – 30 seconds
-Arch and round your back while standing with hands on thighs or hips.Wall Glute Bridges – 1 minute
-Lay on the floor with feet on a wall, lift hips.Standing Knee Lifts – 30–60 seconds
-Like a slow march with a core squeeze.Standing Side Bends or Reaches – 8 reps total (4 reps per side—and don’t rush them)
-Reach overhead and gently stretch each side.Torso Twists – 30 seconds
-Feet hip-width, gently twist side to side.Arm Circles – 30 seconds each direction
-Forward & backward circles, as large or small a circle as is comfortable
Workout:
Perform each movement for 40 seconds, alternating with 15 seconds of rest. Repeat the circuit 2-3 times (completing 2-3 rounds of circuit)
March or Jog in Place (40 seconds)
Rest for 15 seconds
Bodyweight Squats (40 seconds)
Rest for 15 seconds
Side Step Touches (40 seconds)
Rest for 15 seconds
Incline Push-Ups (40 seconds)
Rest for 15 seconds
Repeat 2-3x
*Rest for 30-60 seconds before beginning your 2nd/3rd round
*Follow the link for each exercise for instruction on how to perform them correctly
Day 3:
Core & Balance Focus (20-25 mins)
Warm-up—Week 3 (2-5 minutes):
Standing Cat-Cow (hands on thighs or hips) – 30 seconds
-Arch and round your back while standing with hands on thighs or hips.Wall Glute Bridges – 1 minute
-Lay on the floor with feet on a wall, lift hips.Standing Knee Lifts – 30–60 seconds
-Like a slow march with a core squeeze.Standing Side Bends or Reaches – 8 reps total (4 reps per side—and don’t rush them)
-Reach overhead and gently stretch each side.Torso Twists – 30 seconds
-Feet hip-width, gently twist side to side.Arm Circles – 30 seconds each direction
-Forward & backward circles, as large or small a circle as is comfortable
Workout:
Perform 2-3 rounds. Rest 30 seconds between moves, when needed.
Plank to Side Plank Transition: Hold each position for 10-15 seconds
Deadbug: 10-12 reps per side
Bird Dog (from hands and knees): 8-10 reps per side
Standing Leg Swings for Balance: 10 per side
Seated Figure-4 Stretch: 30 seconds per side
Repeat 2-3x
*Follow the link for each exercise for instruction on how to perform them correctly
Day 4:
Active Recovery (10-15 mins)
You can go back to the active recovery we’ve been doing in weeks 1 and 2, or you can perform the following active recovery instead:
Perform 2-3 rounds of this active recovery.
Thread the Needle Stretch (1-2 minutes per side)
Forward Fold (Gentle Sway optional) (1-2 minutes)
Cat-Cow Stretch (6-8 cycles)
Child’s Pose (1-2 minutes)
Repeat 2-3x
*Follow the link for each exercise for instruction on how to perform them correctly
Day 5:
Strength and Conditioning Circuit (20-25 mins)
Warm-up—Week 3 (2-5 minutes):
Standing Cat-Cow (hands on thighs or hips) – 30 seconds
-Arch and round your back while standing with hands on thighs or hips.
Wall Glute Bridges – 1 minute
-Lay on the floor with feet on a wall, lift hips.Standing Knee Lifts – 30–60 seconds
-Like a slow march with a core squeeze.Standing Side Bends or Reaches – 8 reps total (4 reps per side—and don’t rush them)
-Reach overhead and gently stretch each side.Torso Twists – 30 seconds
-Feet hip-width, gently twist side to side.Arm Circles – 30 seconds each direction
-Forward & backward circles, as large or small a circle as is comfortable
Workout:
Perform 3 rounds. Rest 30-60 seconds between rounds.
Dumbbell Goblet Squat: 10-12 reps
Dumbbell Chest Press (floor or bench): 8-10 reps
Side Plank with Hip Lift (hip lift optional): 8-10 reps per side
Glute Bridge March: 10-12 reps
Repeat 2-3x
*Follow the link for each exercise for instruction on how to perform them correctly
Day 6:
Low-Impact Cardio (20-25 mins)
Start with a 5-minute brisk walk or march.
Alternate 1 minute of faster-paced movement with 1 minute of low-intensity recovery (such as jogging for 1 minute/walking for 1 minute). Repeat this pattern 6-10 times (depending on how much time you have).
Cool down with gentle stretches for 2-3 minutes.
If you don’t have access to a treadmill or elliptical and you don’t want to walk outside for any reason, here’s an awesome indoor walking working workout for you to try:
Day 7:
Day 7: Rest or Gentle Stretch or Mobility Work
Week 4: Progression Week
Welcome to Week 4! This week, we’re focusing on combining everything you’ve learned so far for a more well-rounded, full-body workout. You’ll continue to build on your strength and cardio, while also adding more time to your workouts and challenging yourself with new movements. With a bit more intensity, we’ll push your body a little further—helping you make real progress toward your fitness goals. Take it one day at a time, and remember, it's all about continuing to show up for yourself and celebrating the effort you're putting in.
Day 1:
Full-Body Strength & Cardio (30 mins)
Warm-Up (3-5 mins):
March in place or brisk walking (1 minute)
Arm circles and shoulder rolls (30 seconds)
Bodyweight squats (10 reps)
Cat-Cow stretch (5 breaths)
Perform 1-2 rounds of entire workout.
Workout:
Strength Circuit:
Perform 2-3 rounds of Strength Circuit before moving on to Cardio Intervals. Rest 30-60 seconds between rounds, if needed.
Dumbbell Goblet Squat: 10-12 reps
Incline Push-Ups: 10-12 reps
Dumbbell Bent-Over Rows: 10 reps per side
Repeat Strength Circuit 2-3x
Cardio Intervals (10 mins):
Alternate 1 minute of brisk walking or step touches with 30 seconds of increased intensity (light jog, side shuffle, high knee run or walk, speed skaters, etc). Repeat process 5-6x through(or about 10 minutes).
Core:
Plank Hold: 20-30 seconds
Bird Dogs: 8-10 reps per side
Repeat core circuit 2-3x
*Follow the link for each exercise for instruction on how to perform them correctly
Day 2:
Cardio & Core Focus (30 mins)
Warm-Up (3-5 mins):
March in place or brisk walking (2 minutes)
Standing forward fold with gentle swaying (30 seconds)
Standing arm circles (30 seconds)
Workout:
Cardio Intervals (15 mins):
Alternate 90 seconds of your choice or mix-n-match: brisk walking, high knee marches, step touches, speed skaters, air squats/jump squats, etc, with 30 seconds of light jogging, high knees, or another higher-intensity movement. Repeat this process 8-10x through (or about 15 minutes).
Core Circuit: Perform 2 rounds of the Core Circuit. Rest 30 seconds between rounds.
Side Plank: 15-20 seconds per side
Deadbug: 8-10 reps per side
Glute Bridge March: 10-12 reps
Repeat Core Circuit 2x
Cool Down (3-5 mins):
Perform 2-3 rounds of cool-down.
Cat-Cow (5 breaths/cycles)
Seated forward fold or Modified forward fold (1 minute)
Repeat 2-3x
*Follow the link for each exercise for instruction on how to perform them correctly
Day 3:
Strength & Cardio Blend (30 mins)
Warm-Up (3-5 mins):
March in place and/or step touches (2 minutes)
Shoulder rolls and Arm circles (1 minute)
Workout:
Strength Circuit: Perform 2 rounds. Rest 1 minute between rounds.
Assisted Split Squats: 8-10 reps per side
Dumbbell Chest Press (floor or bench): 10-12 reps
Standing Calf Raises: 12-15 reps
Repeat Strength Circuit 2x
Cardio (10 mins):
Brisk walk, side steps, jump rope, or jog in place for 1 minute, alternating with 30 seconds of side shuffles. Rest for about 45 seconds-1 minute between rounds. Repeat process for 5-6 rounds (5-6x through, or about 10 minutes).
Core:
Side Plank with Hip Lift: 8-10 reps per side
Bird Dogs: 8 reps per side
Repeat Core Circuit 2x
*Follow the link for each exercise for instruction on how to perform them correctly
Day 4:
You can go back to the active recovery we’ve been doing in weeks 1 and 2, or you can perform the following active recovery instead:
Active Recovery (10-15 mins)
Perform 1-3 rounds of this active recovery workout
*Follow the link for each exercise for instruction on how to perform them correctly
Cat-Cow stretches (5-6 breaths/cycles)
Standing forward fold (1 minute)
Seated spinal twist or seated spinal chair twist—modified (30-60 seconds per side)
Shoulder rolls and neck stretches (1-2 minutes)
Thread the needle (1-2 minutes/5-6 cycles per side)
Repeat 2-3x
Day 5:
Strength, Cardio, & Core (30 mins)
Warm-Up (3-5 mins):
Brisk walking, slow side steps, or light jogging (1-2 minutes)
Arm circles (2 minutes)
High Knee Marches (2 minutes)
Workout:
Strength Circuit: Perform 2-3 rounds. Rest 30 seconds-1 minute between rounds.
Bodyweight or Goblet Squats: 10-12 reps
Incline Push-Ups: 10-12 reps
Dumbbell Bent-Over Rows: 10 reps
Repeat Strength Circuit 2-3x
Cardio (10 mins):
Alternate 1 minute of brisk walking, light jogging, high knee marches, or side/lateral shuffles with 30 seconds of high knees, speed skaters, or faster and more intense movement of your choice. Repeat this process 5-6x through (or about 10 mins)
Core:
Plank with Knee Taps: 10-12 reps
Side Plank: 15-20 seconds per side
Repeat Core Circuit 2-3x
*Follow the link for each exercise for instruction on how to perform them correctly
Day 6:
Cardio Intervals & Core (30 mins)
Warm-Up (3-5 mins):
March in place or side steps (2 minutes)
Standing side stretches or Seated side stretches (1 minute)
Arm swings (1 minute)
Workout:
Perform 2 rounds of entire workout.
Cardio Intervals (15 mins):
Alternate 90 seconds of brisk walking, high knee runs, or speed skaters with 30 seconds of light jogging, side shuffles, or high knee marches. Repeat this process 3x through for each round.
Core Circuit:
Bird Dogs: 8-10 reps per side
Deadbug: 8 reps per side
Plank with Shoulder Taps: 8-10 reps per side
Repeat Core Circuit 2x
Cool Down (3-5 mins):
Child’s pose (1 minute)
Cat-Cow (5 breaths)
Forward Fold or Seated Forward Fold—modified (1 minute)
*Follow the link for each exercise for instruction on how to perform them correctly
Day 7:
Rest or Light Movement
Great work completing the first four weeks of this beginner workout plan! Remember, every step you take, no matter how small, is a step toward a stronger, healthier, and more confident version of yourself. Progress isn't about perfection—it's about consistency and showing up for yourself each day.
Keep challenging yourself, listen to your body, and don’t forget to celebrate how far you’ve already come. Here’s to building habits that stick and embracing a fitness journey that works for you.
10 important tips about beginning a fitness routine:
1. Focus on Form First, Not Weight Before grabbing the heaviest dumbbells, take time to learn how to move properly. Good form builds strength, protects your joints, and helps you get the most out of each rep.
2. Start Light and Progress Slowly It’s totally okay (and smart!) to start with light weights or just your bodyweight. As you get stronger and more confident, you can gradually increase the resistance.
3. Controlled Movements Are Key Don’t rush through your reps, move with intention. Slow and controlled movements help target the right muscles and reduce the risk of injury.
4. Warm Up Before You Work Out A simple ~5 minute warm-up like walking, gentle bodyweight movements, or dynamic stretches gets your blood flowing and preps your body for exercise.
5. Listen to Your Body Soreness is normal, but sharp pain or joint discomfort is not. Pay attention to how you feel and rest when your body needs it.
6. Breathe Through Your Reps Exhale during the exertion part of the movement (like lifting or pushing), and inhale during the easier part. Holding your breath can make you feel dizzy or put extra strain on your body.
7. Don’t Skip Rest Days Your muscles need time to recover and grow stronger. Built-in rest and mobility days are just as important as your workout days.
8. Use a Mirror or Record Yourself Checking your form in a mirror or on video can help you catch little things you might not feel (like rounded shoulders or leaning to one side).
9. Engage Your Core No matter what you’re doing—lifting, squatting, or even standing—engaging your core helps protect your back and keeps you stable.
10. Hydrate and Fuel Your Body Drink water before, during, and after your workouts. And don’t forget to eat nourishing foods that support your energy and recovery.
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If you now feel ready to challenge your fitness just a bit more, check out these posts:
Finished a 30-Day Beginner Workout Plan? Here’s What to Do Next
Disclaimer: I am not a doctor, mental health provider, or a licensed dietician, and therefore this is not official licensed medical, clinical, or nutrition advice. These are things that I have implemented in my own life and utilized in my personal training and health/nutrition coaching practice after spending a substantial amount of time studying and practicing these techniques in fitness, habit change, and nutrition (still, I’m not a dietician). They are not meant to cure any ailment, and they are certainly not meant to serve as a replacement for any mental or medical healthcare treatment. It is important to always consult your own physician before beginning an exercise, mental health, nutrition or supplement program of any type.