The Ultimate Beginner’s Guide to Fitness

Fitness means being physically healthy and fit. When we go into a little detail, we see that it includes concepts such as muscle strength, muscular endurance, body composition. Of course, it also includes features that are not limited to these. For example, mental health is one of them. Every successful fitness plan should incorporate physical activity such as cardio and strength training, regardless of your body type.

The online fitness planner has a pretty simple interface to achieve your fitness goals. On our site, which includes hundreds of exercises and images, exercises are presented to you in categories according to muscle groups. Which muscle group you want to work, all you have to do is enter that category, select the exercises and click the add button. When you click the Add button, you can easily create a training program by specifying the number of sets and repetitions of the exercises. Easily add or remove exercises to create a fitness workout designed specifically by and for you.

fitness planner

How to Create Fitness Plan

The first thing to consider is the goal of the training plan. If you want to lose weight, you must create a calorie deficit. In this case, you will need more cardio exercises and weight training.

If you want to train not for athletic performance but to be healthy and fit, walking, jogging, jumping rope, cycling, swimming, and various home exercises are all effective at keeping you fit. However, if you want to plan training for athletic performance, it is necessary to choose exercises according to the branch you are doing.

For example, if you’re a marathoner, you need strong leg muscles. At the same time, your upper body muscles will remain weak as your leg muscles are constantly working. Targeting upper body and lower body exercises with functional movements in order to strengthen at an optimum level will benefit you in the fitness plan you will create.

Setting your goals makes your exercise choice easier, helps you determine the right number of sets and repetitions, and provides convenience for the fitness plan you will create.


Many goals such as losing weight, gaining weight, creating a fit body, getting stronger, being durable will help you create your fitness workouts. When planning a well-rounded workout routine, it is important to understand the five components of physical fitness and how your training affects them.

  1. Set a Goal
  2. Choose exercises suitable for the target
  3. Choose Your Sets and Reps.
  4. Plan your workout

5 Components of Physical Fitness

  1. Body composition: The proportion of fat and fat-free mass in the body.
  2. Muscular strength: is the maximum amount of force a muscle can produce.
  3. Muscular endurance: It is the ability of a particular muscle group to contract continuously against a particular resistance. For example, marathon and long-distance cycling
  4. Cardiovascular endurance: It is an indicator of how well you can do moderate to high-intensity exercises over a long period of time. Cardiovascular endurance is the ability of your heart and lungs to fuel your body with oxygen.
  5. Flexibility: The ability to move the joints through their full range of motion.

Physical Activity Readiness Questionnaire (PAR-Q)

This physical activity readiness questionnaire (PAR-Q) will help determine if you’re ready to begin an exercise routine or program.

• Has your doctor ever said that you have a heart condition or that you should participate in physical activity only as recommended by a doctor?
• Do you feel pain in your chest during physical activity?
• In the past month, have you had chest pain when you were not doing physical activity?
• Do you lose your balance from dizziness? Do you ever lose consciousness?
• Do you have a bone or joint problem that could be made worse by a change in your physical activity?
• Is your doctor currently prescribing drugs for your blood pressure or a heart condition?
• Do you know of any reason you should not participate in physical activity?
If you answered yes to one or more questions, if you are over 40 years of age and have recently been inactive, or if you are concerned about your health, consult a physician before taking a fitness test or substantially increasing your physical activity. If you answered no to each question, then it’s likely that you can safely begin exercising.

How much weight should I lift to gain muscle?

For beginners, 1 to 3 sets of 6 to 12 repetitions per exercise with a moderate load (60% to 85% of one-rep max) is ideal. More advanced individuals looking to further develop muscle mass can perform 3 to 6 sets of 8 to 12 repetitions at 70% to 85% of one-rep max.

Your one rep max (1RM) is the maximum amount of weight that you can lift to complete one repetition.
Metric Imperial
Your One-Rep Max is
These calculations are based on averages


Different training organizations, such as the American Council on Exercise (ACE) or the National Academy of Sports Medicine (NASM), have slightly different models for each training goal. But they follow the same general guidelines.

Training Goal Sets Reps Rest Period Intensity / Weight
General fitness 1-3 12-15 30 to 90 seconds Varies
Endurance 2-4 12-20 Up to 30 seconds <67% of 1RM
Hypertrophy 3-6 6-12 30 to 90 seconds 67% to 85% of 1RM
Muscle strength 2-6 <6 2 to 5 minutes >85% of 1RM
Power: Single rep 3-5 1-2 2 to 5 minutes 80%–90% of 1RM
Muscle Power 3-6 1-3 2 to 5 minutes 30%–60% of RM


What is Progressive Overload; It is a working principle that involves gradually increasing the weight of your exercise over time so that you can continuously gain muscle, strength and endurance. It’s the gradual increase in strength by adding small weight plates every training session.

When you do intense weight training, your muscle fibers are subject to injury or stress. When your muscles are damaged in this way, satellite cells outside the muscle fibers come into play. The repair process involves rejoining the torn muscle fibers and introducing new proteins into each muscle cell. They try to repair the damage by bringing them together, as a result, they grow and strengthen the muscle fiber against this weight resistance.

fitness weight lift

Exercise Selection for Fitness Plan

  • A well-balanced workout plan should include activities that address all of the health-related components of fitness.
  • Aerobic exercises develop cardiovascular endurance and burn calories to aid in achieving a healthy body composition.
  • Muscle-strengthening workouts develop muscular strength and endurance and assist with the development of a healthy body composition.
  • Activities such as stretching, yoga and pilates help improve flexibility.

Aerobic Exercises

Cardio is also considered aerobic exercise, meaning it demands elevated oxygen flow, which causes you to breathe harder. “Aerobic” exercise raises your heart rate and breathing to improve the function of your heart, lungs and circulatory system. Cardio can be a steady-state, low- to moderate-intensity exercise, or intervals of high intensity. It just needs to tax the large muscle groups strenuously enough and long enough to get you breathing heavily—which means you’re challenging your heart and lungs.

Aerobic exercises are effective for weight loss, fitness and cardiovascular endurance.

Examples of Aerobic Exercise

Any kind of physical activity that makes your heart rate go up is considered cardio. So, if an exercise gets your heart rate up for a while, it’s cardio exercise.  If you want to see more aerobic exercises, select the “Cardio” category in the exercise list.

Running Bike Briskly Walking Climber Machine
Elbow to Knee Twist Dead Bug Treadmill Boxing
Riding Outdoor Bicycle Bodyweight Sumo Squat Bcycle Crunch Power Skips
Elliptical Machine Astride Jumps Montain Climber Split Jacks
Split Squat Jump Squat Jump Rope Lateral Speed Step

Creating a Cardio Plan

Cardio exercise doesn’t have to take place in a gym. Many activities in our daily lives can provide cardio exercise, like taking the stairs, raking leaves or shoveling snow. Aim for at least 2-3 cardio workouts per week—a 10-15-minute high-intensity workout or an hourlong low-intensity activity.

  • According to the Centers for Disease Control, adults should perform 2 hours and 30 minutes per week of moderate-intensity aerobic training or 1 hour and 15 minutes per week of vigorous-intensity or an equivalent mix of both.
  • Aerobic workout should be performed for at least 10-20 minutes at a time and spread throughout the week.
  • For greater health benefits, 5 hours per week at a moderateintensity level or 2 hours and 30 minutes at a vigorous-intensity level or an equivalent mix of both is recommended.
  • The American College of Sports Medicine states that moderate-intensity physical activity between 150-250 minutes per week is effective in preventing weight gain, but will provide only modest weight loss. Physical activity greater than 250 minutes per week is recommended for weight loss and the prevention of weight gain.

Sample: Beginner Cardio Plan

Elliptical Machine

Sample: High-intensity interval training (HIIT)

HIIT workout


Weight Training

Weight training is an organized exercise in which muscles of the body are forced to contract under tension using weights, body weight or resistance bands in order to stimulate growth, power, strength, and endurance. Weight training is also called “resistance training” or “strength training.”

  • Muscle strength: The maximal amount of force that can be generated by amuscle or muscle group during a muscular contraction.
  • Muscle power: The maximal amount of force that can be developed in agiven time.
  • Muscle endurance: refers to the ability of a given muscle or group of muscles to exert force, consistently and repetitively, over a period of time.
  • Hypertrophy: The maximal increase in the size of skeletal musclethat can be attained


Several important variables ultimately determine whether a program will lead to muscle growth or increased strength. These terms can be a little confusing, but it’s important to know the differences between them. Five key variables discussed here are:

  • intensity
  • repetitions
  • rest period
  • sets
  • exercise selection.
Type High Med Low
Intensity (% of 1RM) 80–100% 40–70% 0–40%
Volume (per muscle) 3+ exercises 2 exercises 1 exercises
Sets 4+ sets 2–3 sets 1 set
Reps 20+ reps 8–15 reps 1–6 reps
Frequency 4+ 2–3 1
  • Volume refers to the number of muscles worked, exercises, sets, and reps during a single session. For example, if you’re doing a strength exercise, your total volume is the number of sets multiplied by the number of reps in each set. If you do 4 sets of bench press and 10 repetitions during each set, your total volume is 40 repetitions. You can also think of volume as the total work your muscles do in a given period (e.g., 1 week).
  • Intensity refers to the weight or load used during an exercise. The amountof resistance used will determine the type of muscular adaptation that will take place. Depending on the resistances used, either maximal strength, power or hypertrophycan be targeted.
  • Rest period: The duration of rest periods used between sets andexercises affects the type of physiological adaptation that takes place at the end oftraining and should be directed by the objective of the training program.
  • Frequency refers to how many workout sessions are performed per week. On average, it takes two days for muscles to recover. A training frequency of two or three times per week has greater effect on muscle size than once per week, whereas training volume has more effect on muscle strength than training frequency.

For example, this is how the increase in intensity, frequency and volume in a workout is seen. (Progressive Overload)

Strength Training Cardio Training
Intensity Increase the number of weight for a given load Increase pace for a given time or distance
Volume Increase the number of reps Increase length of workout or distance
Frequency Increase the # of workout days Increase the # of workout days
Type Perform a different exercise for the same muscle group Perform a different type of exercise, ex. running to cycling

Beginners need less volume and intensity in their training program than advanced lifters, but generally need more frequency.

Weight Training Exercise Selection

  • A compound exercises is a multi-joint movements that works several muscles at one time. Some examples squat, bench press and deadlift. If you’re a beginner, compound exercises (pull-up, push-up, bodyweight squat) help you build your foundation quicker by giving you more for the time and effort you put in.
  • Isolation exercises work one muscle at a time. Some examples might be the Bicep curl, tricep pushdown, dumbbell fly, leg curl and extension. If your goal is to develop a single muscle group, adding isolation exercises is helpful.

Whichever form of exerxise is chosen, multiple-joint, large muscle group exercises should be performed before single-joint, smaller group exercises.

To Workout for Muscle Growth (Hypertrophy)

The type of weight training done by bodybuilders is meant to create microscopic tears in the muscle, forcing the body to repair the muscles and expand the storage capacity. The repairs cause the muscles to grow, a process known as hypertrophy. Combining a suitable workout with a high-protein diet and plenty of rest in off-times will ensure effective results.

In general, most bodybuilding programs, as well as many general fitness workout, work within rep ranges of 6-12 with 60-85% of one rep max. In other words, bodybuilding plans will use lower weights, or lower average intensity, for higher rep ranges. Plans designed to build upper-end strength, however, will prescribe higher average intensities (80%-100% on average) at lower rep ranges.

Are you looking to grow your shoulders, legs, or biceps?

Recommended intensity, frequency, set and rep range for hypertrophy.

  • Intensity: 60-85% of 1 rep max
  • Set and reps: 3-6 sets per exercise / 6-12 repetitions per set
  • Between reps: 30-90 seconds rest
  • Frequency: 2 to 3 days per week of training has been effective in increasing musclehypertrophy. Higher frequencies may be used to fully maximize hypertrophy.

If you are doing weight training for the first time, the volume and intensity are kept low, the priority is to aim to do the exercises right.

Sample: Split Workout For Beginner

These exercises are ideal for those starting weight training for the first time.

Before starting the training, warm-up exercises should be done for 10-15 minutes. (arm circles, treadmill, bike)

Perform this workout with low weights 2-3 times a week for 2 weeks, then change your program by choosing free weights. (for example, replace the chest press machine exercise with the bench press)

Starting a real workout may take an average of 1-2, maybe 3 months, depending on your physical capacity, until this time, focus on doing the movements in the right form and increase the weights as you get stronger.

For example: Monday workout A, Tuesday REST, Wednesday workout B, Thursday REST..

1 day workout A: Chest / Shoulder / Arm Sets x Reps Intensity Recovery
Lying Chest Press Machine 2 x 8 Very low weight 60 Sec
Pec Deck Fly 2 x 8 Very low weight 60 Sec
Incline Dumbbell Press 2 x 8 Very low weight 60 Sec
Dumbbell Shoulder Press 2 x 8 Very low weight 60 Sec
Dumbbell Lateral Raise 2 x 8 Very low weight 60 Sec
Rear Delt Machine Fly 2 x 8 Very low weight 60 Sec
Dumbbell Curl 3 x 8 Very low weight 60 Sec
Triceps Push Down 3 x 8 Very low weight 60 Sec


2 day workout B: Back / Leg / Ab Sets x Reps Intensity Recovery
Lat Pulldown 2 x 8 Very low weight 60 Sec
Seated Cable Row 2 x 8 Very low weight 60 Sec
Dumbbell Row 2 x 8 Very low weight 60 Sec
Bodyweight Squat 3 x 10 Bodyweight 45 Sec
Leg Extension 3 x 8 Very low weight 60 Sec
Leg Curl 3 x 8 Very low weight 60 Sec
Standing Calf Raise 3 x 10 Bodyweight 45 Sec
Lying Knee Raise 3 x 12 Bodyweight 45 Sec

Sample: Full Body Hypertrophy Workout

Unlike split training, this full body workout is designed to work all body muscles in one day. This training, which is not suitable for beginners, can be applied at least 2 times a week for intermediate and advanced athletes.

Exercise Sets x Reps Intensity Recovery
Barbell Squat 4 x 12 % 70-75 60 – 90 Sec
Bench Press 4 x 12 % 70-75 60 – 90 Sec
Bent Over Row 4 x 12 % 70-75 60 – 90 Sec
Overhead Press 4 x 12 % 70-75 60 – 90 Sec
Dumbbell Curl 4 x 12 % 70-80 60 – 90 Sec
Push Down 4 x 12 % 70-80 60 – 90 Sec
Wrist Roller 4 x 12 % 25 60 – 90 Sec
Bicycle Crunch 3 x 20 Bodyweight 30 – 60 Sec

The aim of full body training is to work all major muscles in a single day. For this reason, functional exercises are often used.
Split workouts are more effective specifically for building muscle, because with isolated exercises you develop weak muscle groups in more detail. However, in some cases it is necessary to save time. In such cases, full body training is a useful training method to work all your muscles in general.


Maximal Strength training

Any weight-lifting workout will naturally strengthen your muscles, but if you don’t care about looks and especially if you’re aiming for a strength program, you should do low reps and lift heavy weights. For example, powerlifting workouts involve 80-100% of the maximum weight in the 1-5 rep range. If your goal is to get fit and build an athletic body, the exercises should be repeated 8 to 12 times per set for each muscle group.


  • Intensity: 85-100% of 1 rep max
  • Set and reps: 2-6 sets per exercise / 1-5 repetitions per set
  • Between reps: 2-5 min rest
  • Frequency: Many studies have demonstrated that engaging in heavy strengthtraining at least 3 times per week with heavy intensities produces the optimal effect inenhancing maximum strength

Beginners to Strength Training;

  • As exercises become easier, increase the weight or do another set.
  • Muscle-strengthening activities should be performed on 2 or more days per week. (leave 1 or 2 days rest between each strength session).
  • Muscle-strengthening activities do not count toward the aerobic activity total.
  • All major muscle groups should be worked. These are the legs, hips, back, abdomen, chest, shoulders, and arms.
  • Examples: Lifting weights, working with resistance bands, or doing exercises that use body weight for resistance (e.g., push-ups, pull-up, sit-ups, etc.).

Muscle strengthening exercises should be done in accordance with their purpose. For example, muscle strengthening training to be done after injury and muscle strengthening training to be done for sports performance are not the same thing. Your muscle strengthening exercises to be applied after an injury should be determined by the doctor.

Muscle Strengthening Exercises can be used to build body or strengthen a particular muscle group.

Sample: Bodyweight Strength Training (Beginner And Intermediate)

A simple strength training workout you can do at home using your body weight. If you do this workout at least 2-3 times a week, it will strengthen you as well as increase your muscular endurance as you progress.

1 Week

PULL-UP 2 x 6 45-60 Sec
PUSH-UP 2 x 15 45-60 Sec
SEATED SIDE CRUNCH 2 x 15 45-60 Sec

2 Week

PULL-UP 2 x 8 45-60 Sec
PUSH-UP 2 x 20 45-60 Sec
SEATED SIDE CRUNCH 2 x 20 45-60 Sec

3 Week

PULL-UP 3 x 6 45-60 Sec
PUSH-UP 3 x 15 45-60 Sec
SEATED SIDE CRUNCH 3 x 15 45-60 Sec

4 Week

PULL-UP 3 x 8 45-60 Sec
PUSH-UP 3 x 20 45-60 Sec
SEATED SIDE CRUNCH 3 x 20 45-60 Sec

Sample: Functional Strength Training

Exercise Sets x Reps Intensity Recovery
Barbell Squat 3 x 5 85 % 2-3 min
Bench Press 3 x 5 85 % 2-3 min
Deadlift 3 x 5 85 % 2-3 min
Overhead Press 3 x 5 85 % 2-3 min
Plank 2 x 45 second Bodyweight 1 min
Bicycle Crunch 2 x 30-40 Bodyweight 1 min
Side Plank 2 x 45 second Bodyweight 1 min

4 to 7 sets per exercise has been proven effective for improving strength.The number of repetitions are influenced by the intensity used. As near-maximalexertion are recommended for maximal strength training, the number of repetitionsthat can be properly executed falls between 1 to 5 repetitions given the recommendedintensity of 80-100% 1RM.

As most sports and daily activities depend on structural and multi-joint movements, structural and multi-joint exercises are typically used in strength training programs. Such exercises engages multiple muscle groups and requires thecoordination of the working muscles.


Advanced Strength Training – Sample Program Stronglifts 5×5 Program


For an athlete, power refers to his ability to generate force quickly. Many team sports require athletes to be agile and be able to execute quick maneuvers.

Strength may simply be explained as the ability to generate maximum force at aparticular speed over a specific range of motion, while power is the ability to generatestrength very quickly. The goal is to move a load at high velocity (speed). Muscular power is the highest power output attainable during a particular movement, and is required in activities of daily living, sport, and work.

For optimal improvements in muscular power, a light load of 0 to 60% of 1RM should be used for 3-6 repetitions over one to three sets per exercise

Recommended intensity, frequency, set and rep range for MAXIMAL POWER

  • Intensity: 30-60% 1RM for upper body exercises; 0-60% 1RM for lower body exercises
  • Set and reps: 1-3 sets of 3-6 repetitions per exercise
  • Rest period: 2-3 min for higher intense exercises that use heavier loads; 1-2 minutes between the lower intense exercises with light loads
  • Frequency: 3 times a week



Hypertrophy (negatives) → Muscular strength → Muscular power → Muscular strength (accommodating resistance)


Hypertrophy (drop sets) → Muscular strength (cluster sets) → Muscular strength + Muscular power (complex sets) → Muscular power

Methods of increasing power

Power is explosiveness. Power training can take many forms depending on the goals of the individual and the demands of the sport. Here are some basic methods to increase power:

  • Plyometrics Exercises

Plyometric training typically involves jumping exercises. This exercises uses maximum power to strengthen your muscles. The moves are quick and explosive, so you use a lot more energy than in a typical strength training session.

  • Ballistic Exercises

Ballistic training is a form of workout which involves throwing weights, and jumping with weights, in order to increase explosive power. So-called ballistic training, also called power training is to maximise the acceleration phase of an object’s movement and minimise the deceleration phase. Examples include clap push-ups, kettlebell swings, power clean, push press, throwing a medicine ball.

  • Complex training

Complex training, involves alternating heavy lifts with plyometric exercises. For example, a set of squats at about 70-95% 1RM followed by a set of vertical jumps. Ideally, the exercises should move through similar ranges of motion.

  • Explosive power lifts

Explosive power training is training method that combines strength and speed to increase your power output. The goal of explosive power training is to build enough power to ultimately move heavy weights very quickly. For example, in a power snatch, a barbell is quickly lifted from the floor and unto the upper chest; this must be performed fast in one dynamic movement otherwise it would not be possible to move the weight to this position.

  • Contrast loading

Contrast loading refers to a type of training that alternates the use of heavy and light load exercises in order to improve muscular power. For example, a barbell squat exercise at about 85-95% 1RM followed by a set at about 30-60% 1RM.

  • Velocity based training

Velocity Based Training is a type of training that helps us to know the intensity of the exercise you are doing by expressing the consistency of your effort and lifting speed during the activity.

  • Sprint and Gymnastics

Sample: Muscle Power Training

Exercise Sets x Reps Intensity Recovery
Power Clean 3 x 5 30 – 60 % 2-3 min
Long Jumps 3 x 6 Bodyweight 1-2 min
Kettlebell Swings 3 x 5 30 – 60 % 2-3 min
Box jump 3 x 6 Bodyweight 1-2 min
Barbell Push-Press 3 x 5 30 – 60 % 2-3 min
Supine Medicine Ball Throw 3 x 6 3-8 kg 1-2 min
Bent Over Row 3 x 5 30 – 60 % 2-3 min
Medicine ball Overhead Slam 3 x 6 3-8 kg 1-2 min

Sample: Complex Power Training

Exercise Sets x Reps Intensity Recovery
Power Snatch 3 x 5 %60-70 2-5 min
Dumbbell Burpees 3 x 6 %30 2-3
Bench Press 3 x 5 %60-70 2-5 min
Drop Push-up 3 x 6 Bodyweight 2-3
Barbell Step-up 3 x 5 %60-70 2-5 min
Leg Hip Thrust Jump 3 x 6 Bodyweight 2-3
Bent Over Row 3 x 5 %60-70 2-5 min
Jumping Pull-up 3 x 6 Bodyweight 2-3

Training for Muscular Endurance

Muscle endurance refers to the ability of a given muscle or group of muscles to exert force, consistently and repetitively, over a period of time. The way to increase muscle endurance is to train with light weights, working in the 20–25 rep range. Working with lighter weight will train the muscle fibers needed for muscular endurance, and the higher rep range leads to a longer period of training.

Many sports require an overlapping ability of all three types of muscular endurance.

  • Power Endurance: The ability to be explosive again and again over long periods of time, with little rest. Think wrestlers, baseball players, boxers, tennis, football.
  • Short-term Endurance: The ability to exert maximum force for short periods of time, such as sprints for 60 seconds, repeatedly. Think sprinters, soccer players, basketball players.
  • Long Endurance: The ability to remain active with peak performance for long durations. Think basketball players, marathon runners, rowers, cross country runners, boxers.

If you want to really understand how muscular endurance works, you need to learn about the two muscle fiber types that all of your muscles have.

Twitch Muscle Fibers

  • Slow Twitch Muscle Fibers

Slow twitch muscle fibers are the first to respond to physical activity. They are designed to sustain low force over long durations.

Activities that recruit slow twitch muscle fibers: running, power walking, cycling, swimming, aerobic exercises. lightweight or bodyweight exercises with high repetitions.

  • Fast Twitch Muscle Fibers

Some activities require maximum exertion, which your slow twitch muscle fibers can’t handle. When this happens, your fast twitch muscle fibers are recruited to take over for the slow twitch muscle fibers. Fast twitch muscle fibers get tired quicker than slow twitch and they require a period of rest.

Activities that recruit fast twitch muscle fibers: Power exercises, short sprints, weightlifting, crossfit

Slow twitch muscle fibers are the ones with endurance-boosting ability. When focusing on endurance training, you are training your slow twitch muscle fibers. Fast twitch muscle fibers are for short bursts of strength and power, while slow twitch is endurance

Muscular Endurance Exercises:

Plank Push-Up Wall Sit Farmers Walk
Running Bike Briskly Walking Climber Machine
Squat Dumbbell Lunge Treadmill Bodyweight Deadlift
Riding Outdoor Bicycle Bodyweight Sumo Squat Bcycle Crunch Power Skips
Elliptical Machine Ski Ergometer Rowing Pull-Up
Split Squat Human Flag Jump Rope Hollow Hold

Recommended intensity, frequency, set and rep range for Muscular endurance.

  • Intensity: lower than 67% of 1RM
  • Set and Reps: 2-4 sets of 10-25 repetitions
  • Between reps: Up to 30 seconds rest
  • Between Sets: 30-60 seconds rest
  • Frequency: 2-4 days per week

Sample: Muscular Endurance Training

1 Week

Exercise sets / reps Rest
Push-up 2 x 20 30 seconds
Bodyweight Squat 2 x 25 30 seconds
Barbell Row 2 x 12 1RM %40-50 30-45 second
Plank 45 sec 30 second

2 Week

Exercise sets / reps Rest
Push-up 2 x 25 30 seconds
Bodyweight Squat 2 x 30 30 seconds
Barbell Row 2 x 15 1RM %40-50 30-45 second
Plank 60 sec 30 second

3 Week

Exercise sets / reps Rest
Push-up 3 x 25 30 seconds
Bodyweight Squat 3 x 30 30 seconds
Barbell Row 3 x 15 1RM %50 30-45 second
Plank 60 sec 30 second

4 Week

Exercise sets / reps Rest
Push-up 3 x 30 30 seconds
Bodyweight Squat 3 x 35 30 seconds
Barbell Row 3 x 20 1RM %50-60 30-45 second
Plank 90 sec 30 second


First, a couple definitions: flexibility is the ability of a muscle to stretch and mobility is the ability of a joint to move freely through its range of motion. Both are important parts of overall fitness, and both should be incorporated into your fitness routine.

WARMING UP AND STRETCHING Warm-up helps prepare your body for aerobic activity. Because the main purpose of warming is to prepare your whole body for training. With a proper warm up exercise and stretching routine the elasticity and flexibility of the tendons and ligaments are increased. Warm-up and stretching is an activity that does not take much time, even a 5-10 minute warming routine will help you avoid injury.

Dynamic stretching consists of active movements. It is usually done before a workout to help warm up your muscles and increase your heart rate. Move slowly, stop and repeat, dig a little deeper each time and improve your range of motion. Pre-workout dynamic stretching improves circulation, prepares your muscles for movement, and temporarily increases your range of motion.

Static stretching, more commonly done at the end of a workout when your muscles are warm, is when stretches are held in place for a certain period of time, not moving. Static stretching is the most effective form of stretching for loosening up your muscles, joints, ligaments, and tendons, while also improving flexibility and range of motion. Static stretching requires you to move a muscle to the end of its range of motion and maintain this position for 20 to 45 seconds. Repeat this 2 to 3 times each.

  • Each time you perform aerobic or strength-training activities, take an extra 10 minutes to stretch the major muscle groups.
  • Hold stretches for at least 10 to 30 seconds and repeat each stretch 2 to 3 times

Nutrition for Fitness

The training methods given here are only part of achieving your fitness goals. The truth is, nutrition is the most important part of this business, and the links below will guide you to learn how to manage calories.

Understanding Energy and Calories for Weight Loss

Not: The purpose of this article is to provide information about fitness and more advanced training methods, sample training plans are just for you to get an idea of, and it does not promise definitive results to anyone. Each person’s body structure, metabolism, lifestyle and goals are different, it is recommended to consult a personal trainer for best results.