Your contact details
Confirmation & time preference
Final info

Fields marked with * are required.

Deutschland (+49)
Get my trial training now





My EVOde
choose membershipbook free trial
Marisa HeinzeJuly 5, 2022

Workout plan for beginners: how often you should exercise

You have decided to get fit and are looking for an effective training plan for beginners? Congratulations on this decision! Now you're probably wondering what exercises are needed, at what intensity, and how often a workout a week makes sense. In this article you will get answers to these questions. We also give you a training plan for beginners.

Workout plan for beginners - how often does it make sense to exercise per week?

How often to work out? - This question is rightly asked by every person who wants to start working out. How often you should train depends on your goal and available time. However, for beginners, 3 full-body workouts per week are recommended.

A good training plan will help you reach your goal faster. Once you've set your goal, it's time to plan how much time you're going to spend training. It is important to set up a schedule for your training sessions. Remember to take breaks between sets (set rest).

Exercising several times a week is one of the most effective ways to improve your fitness level. Here are six benefits of exercising regularly:

(1) Better results:

When you work out several times a week, you give your muscles more opportunities to adapt to the stress of the workout. This means that your muscles will be stronger than if you were to train only once a week, which is especially true for strength training. You lift weights and supplement them with exercises that build muscle.

(2) Increase muscle mass:

Muscle mass is an indicator of overall health. If you train several times a week, you will have more opportunities to build muscle mass. Match this with the right diet and you will see results much quicker.

(3) Better sleep:

Sleep is important for your health. If you don't get enough sleep, you will feel tired and sluggish the next day. Exercising several times a week can significantly improve the quality of your sleep.

(4) Lower stress levels:

Stress levels decrease when you exercise regularly. Regular exercise reduces the level of cortisol (a hormone that increases due to constant stress levels) in your body. By reducing cortisol levels, you can significantly lower your stress levels and feel more physically balanced.

(5) More energy in everyday life:

Exercise increases your energy level and boosts your self-esteem in the long run. The more often you exercise, the faster you will notice positive changes in yourself.

(6) Saves time:

If you exercise only four times a month, it takes a lot more time to achieve results. If you train several times a week, the training sessions are shorter. In addition, you can arrange your training schedule so that you train a different muscle group on each training day. For beginners: start with a full body plan and train 3 times a week.

Why it is important to create a workout plan

A workout plan offers several advantages, which we will explain to you in the following.

(1) Better planning of training sessions

A workout plan is helpful because it gives you a clear idea of when you will work out and how long you will work out each week. This way you can plan your training sessions and it will be easier to stick to them. It doesn't matter if you want to lose weight, build muscle, or just get fitter. If you want to achieve a specific goal, then there is no way around a training plan.

(2) Achieving your goals

A training plan helps you to achieve your goals. You can steadily increase, adjust your weights and repetitions, and see progress. All this is measurable and easier to track with a fixed plan.

(3) Motivation

A plan is very important to keep you motivated. Training plans are good if you want to achieve something specific. However, if you are not clear about your goals, a training plan might not help you at all.

For this reason, the following rules apply to a training plan for beginners:

  • Know your goal.
  • Base the training plan on your goal.
  • Put the training plan into practice.

If your goals are written down on a piece of paper, you will always have them visible. If you have a slump or just don't feel like training, it often helps to simply keep the written goals in mind. This simple trick will help you as a beginner not to give up at the first muscle ache, but to keep going.

Example workout plan for beginners

Especially as a beginner, it can prove to be very difficult to create a workout plan. The web is full of recommendations. Beginners are often faced with the question "How often to exercise?" and "How to exercise?"

To help you get started, we'll give you some important tips and show you a sample workout plan for beginners.

(1) Tips for beginners:

- Get your body used to exercising

Ligaments, tendons, and muscles have to get used to the training and the load. Therefore, it is generally important to start with a lower load, i.e. weight, and increase slowly. Also, 3 training units per week are sufficient at the beginning.

- Start with a strength endurance programme

We recommend that all beginners, regardless of their goal, start with a strength endurance programme that develops the muscles, gives the ligaments and tendons time to adapt and builds endurance. Set the weight so that you can do 12-15 repetitions of 3 sets.

- Full-body sessions are recommended

To cover all the major muscle groups and target them often enough per week to make progress, it is important to start with a full body workout and allow for 3 workouts per week.

(2) Example workout plan for beginners

Training days:

- Monday

- Wednesday

- Friday

Workout plan for beginners: how often you should exercise

If you are just starting to exercise, it may take some time to notice changes in your body. Start slowly and gradually increase the intensity of your workouts. It is best to discuss this with a trainer!

Conclusion: workout plan for beginners

An efficient training plan is important for beginners to reach the desired goal more easily. A training plan is individually tailored to your physical condition and your goal. In addition to the exercises, the sets, repetitions, and rest times are recorded.

It is advisable to keep a record of your progress. A training diary or weekly measurements of your body can be very helpful. This way you stay motivated and always have your goal in mind.

The question "How often to train?" depends not only on your goals, but also on the time you have available. In general, it is recommended for beginners to train 3 times a week.

What are you waiting for? Book your trial training and get started right away!


The EVO App

Access for members only

Follow me to the app store
Firmen- & Vereinsfitness
choose membershipbook free trial

NEW YEAR'S OFFER: Secure the hottest deal of the year now and permanently save €30 on our most flexible membership without a fixed term. Only until tonight.

Get your offer here!