Stronger Daily: A Beginner-Friendly Workout Plan
This plan is designed to target every muscle group in your body using simple, easy-to-follow exercises. Don’t worry - there’s no need to memorise complicated moves. The goal is to help you build a routine that you can stick with, regardless of your fitness level.
How often should you work out?
As a beginner, it’s important not to overdo it. You want to give your body time to rest and recover between workouts. A good starting point is working out 3 days per week, with at least one rest day in between. This way, you’ll give your muscles time to recover, and you won’t feel burnt out.
What's the workout split?
We’re going to divide the workout into three main days, each focusing on a different part of your body:
Day 1: Lower Body (Legs and Glutes)
Day 2: Upper Body Push (Chest, Shoulders, Triceps)
Day 3: Upper Body Pull (Back, Biceps)
This split helps target different muscles on different days so you can work your body evenly, avoiding overworking one area.
Day 1: Lower Body (Legs & Glutes)
Focus: Leg muscles, glutes, and hamstrings.
1) Barbell Squats
What is it?
A squat is when you bend your knees and lower your body like you’re sitting in a chair. When you add a barbell, it helps strengthen your legs and glutes even more.
How to do it:
1) Begin by standing with your feet shoulder-width apart. Position the barbell across the back of your shoulders (not your neck), ensuring it feels balanced and stable.
2) Engage your core, as if you're about to brace for a punch. This will help protect your lower back during the movement.
3) Initiate the movement by pushing your hips back first, then bending your knees. Keep your chest upright and spine neutral throughout the movement.
4) Lower your body until your thighs are parallel to the floor or slightly deeper, keeping your knees in line with your toes.
5) Press through your heels to return to a standing position, focusing on driving your hips forward, and repeat.
Sets and Reps: 3 sets of 8-10 reps.
2) Leg Press
What is it?
A machine where you push a heavy platform with your legs. It’s easy to control and great for those of all abilities.
How to do it:
1) Sit down on the leg press machine, ensuring your back and hips are pressed against the seat.
2) Place your feet flat on the platform, shoulder-width apart, with your toes slightly pointed outwards. Make sure your heels are pressing into the platform more than your toes.
3) Unlock the safety pin or handle to allow the machine to move freely. Keep a firm grip on the handles (if available) for added stability.
4) Press the platform upward by extending your legs, but stop just before your knees lock out completely. Focus on driving through your heels to initiate the movement.
5) Slowly lower the weight by bending your knees, bringing the platform toward your body. Keep the movement controlled, ensuring your knees don’t go past your toes.
6) Press through your heels to return the platform to the starting position, straightening your legs without locking your knees. Make sure to keep your back and hips pressed firmly against the seat throughout, and repeat.
Sets and Reps: 3 sets of 10-12 reps.
3) Weighted Lunges
What is it?
Lunges involve stepping forward and lowering your body to work your legs. You hold dumbbells (weights in each hand) to make the exercise more rewarding.
How to do it:
1) Grab a dumbbell in each hand, holding them at your sides with a neutral grip (palms facing inward). Stand tall with your feet shoulder-width apart, keeping your chest upright.
2) Engage your core by drawing your belly button toward your spine. This will help protect your lower back during the movement.
3) Step forward with one leg, ensuring your knee forms a 90-degree angle and does not extend past your toes. Keep your back knee slightly bent, lowering your hips toward the floor.
4) Lower your body until your back knee is just above the ground, and your front thigh is parallel to the floor. Keep your torso upright and avoid leaning forward.
5) Push through your front heel to return to a standing position, bringing your back leg forward to meet the front leg, and repeat.
Pro tip: Focus on control and avoid rushing through the movement. Make sure to maintain balance and keep your knees tracking in line with your toes throughout the exercise.
Sets and Reps: 3 sets of 10 reps (each leg)
Day 2: Upper Body Push (Chest, Shoulders, Triceps)
Focus: Chest muscles, shoulder muscles, and triceps.
1) Incline Smith Machine Press
What is it?
A machine press that targets the upper chest, helping you push a barbell overhead, but it’s guided so you don’t have to worry about balancing it.
How to do it:
1) Set the bench to around a 30-45 degree angle and sit on the bench underneath the bar with your hands just wider than shoulder-width apart.
2) Unrack the bar and lower it towards the upper portion of your chest. Keep your elbows at about a 45-degree angle to your body.
3) Push the bar back up to the starting position, extending your arms fully while maintaining control of the weight, and repeat.
Pro tip: Avoid flaring your elbows out too wide or arching your lower back excessively. Focus on pressing the bar in a controlled motion.
Sets and Reps: 3 sets of 8-10 reps.
2) Shoulder Press Machine
What is it?
Using dumbbells, barbell, or a shoulder press machine to push weight vertically above your head, targeting your shoulders. For this plan, I would recommend using the shoulder press machine for maximum stability.
How to do it:
1) Sit down at the shoulder press machine, adjusting the seat so that the handles are aligned with your shoulders when your elbows are bent at 90 degrees.
2) Grip the handles firmly, with your palms facing forward and elbows in line with your shoulders.
3) Press the handles upward, fully extending your arms overhead. Keep your back against the seat and your core engaged to support your spine.
4) Slowly lower the handles back down to the starting position, maintaining full control and avoiding letting your elbows drop too far down below your shoulders, and repeat.
Sets and Reps: 3 sets of 8-10 reps.
3) Tricep Pushdown
What is it?
A cable machine movement that isolates the triceps (the muscles at the back of your arm).
How to do it:
1) Stand at the cable machine, ensuring that you adjust the height of the cable pulley so that the pin is just above your head. You can use a small bar, rope, or v-bar attachment for this but for this workout, I would advise using the small straight-bar attachment.
2) Ensuring that your elbows remain fixed close to your torso, grip the bar and press it downward until your arms are fully extended.
3) Squeeze your triceps when extended at the bottom, then slowly return the bar to the starting position, and repeat.
Pro tip: Keep your elbows stationary and avoid letting them flare out. Use slow, controlled movements to isolate the triceps.
Sets and Reps: 3 sets of 10-14 reps.
Day 3: Upper Body Pull (Back & Biceps)
Focus: Back muscles and biceps (the muscles at the front of your arms).
1) Cable Rows
What is it?
A machine where you pull a handle towards your torso, which works your back muscles (specifically the lats and rhomboids).
How to do it:
1) Sit at the cable row machine with your feet placed firmly on the platform, knees slightly bent.
2) Grab the narrow-grip seated row handle with both hands and extend your arms fully forward while keeping and upright posture.
3) As you pull the handle towards your torso, focus on pulling with your elbows, not your hands. Squeeze your shoulder blades together at the end of the movement.
4) Slowly return the handle to the starting position, maintaining slow control throughout the movement.
Pro tip: Avoid rounding your shoulders forward. Keep your chest up and maintain a neutral spine throughout the movement.
Sets and Reps: 3 sets of 8-12 reps.
2) Lat Pulldown
What is it?
A machine where you vertically pull a bar down above your head in front of you, which helps strengthen your back and also the rotator cuffs in your shoulders. This mainly targets the muscles of your lats (latissimus dorsi) and upper back.
How to do it:
1) Sit down at the lat pulldown machine and adjust the seat so that your thighs are firmly secured under the pads.
2) Grip the bar with your hands slightly wider than shoulder-width apart, making sure your thumbs go above the bar in level with your fingers (thumbless grip).
3) Pull the bar down towards the top of your chest, focusing on pulling with your elbows rather than your hands.
4) Slowly return the bar to the starting position, resisting gravity on the way up and feel the full stretch of your back at the top of the movement, ready to go into the next rep.
Sets and Reps: 3 sets of 8-10 reps.
3) Bicep Curls
What is it?
A simple but effective exercise that works the biceps (the muscles at the front of your arms).
How to do it:
1) Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
2) Ensuring that your elbows remain fixed close to your torso, grip the bar and press it downward until your arms are fully extended.
3) Squeeze your triceps when extended at the bottom, then slowly return the bar to the starting position, and repeat.
Pro tip: Keep your elbows stationary and avoid letting them flare out. Use slow, controlled movements to isolate the triceps.
Sets and Reps: 3 sets of 10-14 reps.
Cardio: Adding Endurance to Your Routine
Cardio is an essential part of any workout plan, helping improve heart health, burn some calories, and boost overall endurance. Here’s how to include it in your routine:
Why Cardio?
- Burns Calories & Fat: Can help with weight loss when paired with strength training.
- Improves Endurance: Boosts general stamina for all kinds of activities.
- Boosts Mental Health: Releases endorphins, improving your mood and reducing stress.
Cardio Options:
- Walking or Brisk Walking: Great for beginners. Aim for 20-30 minutes, 3-5 times a week. Using the treadmill at the end of each workout is recommended.
- Cycling: A low-impact option that targets legs and cardiovascular health.
- Running or Jogging: Ideal for those looking to boost endurance. Start slow and increase over time. Gym treadmill at the end of workout is recommended for this.
- HIIT: Short bursts of intense activity for a quick, fat-burning workout.
How to Fit Cardio In:
- Frequency: 2-3 times per week to start, gradually increasing as you progress.
- Duration: 20-30 minutes for steady-state cardio, or 15-20 minutes for HIIT.
- Intensity: Start with a manageable speed and gradually increase over time based on your fitness level.
Combining cardio with strength training will help you achieve a balanced, well-rounded fitness routine. We suggest adding in cardio of your choice at the end of each workout.
Nutrition: Fuelling Your Body
To build muscle, you need to eat enough to support your workouts. This means eating a balanced diet with high protein (to help your muscles recover), good quality carbs (for energy), healthy fats, and plenty of vegetables (for vitamins and overall health). Here are some beginner-friendly diet tips:
- Protein: Include lean meats (like chicken or turkey), beef, fish, eggs, tofu (vegan option), or beans in as many meals as you can.
- Carbohydrates: Don’t skip carbs! They provide the energy your muscles need for workouts. Whole grains like oats, brown rice, and sweet potatoes are great sources.
- Healthy Fats: Add some nuts, seeds, or avocado to your meals to keep your body fuelled.
- Vegetables: Include simple veggies like leafy greens (spinach, kale), carrots, cucumbers, bell peppers, and broccoli. These veggies are full of vitamins and fiber to support recovery, and can easily be added to most meals!
Why not check out our recipes in our news section for meal inspirations?
Progress and Tips for Success
Form First:
Make sure your form is on point before you add more weight. If you feel unsure about your technique, ask a trainer or someone else in the gym, watch a video, or use lighter weights until you feel confident to increase the weight.
Start Small:
Begin with light weights to get used to the movements. As you progress, you can slowly increase the weight. This is called progressive overload, and it helps you get stronger over time without the risk of injury.
Rest Days:
It’s crucial to allow your muscles to rest between workouts. Don’t worry about taking days off - they’re just as important as the workouts themselves!
Remember, fitness is a fun and rewarding journey, not a destination. Take it one step at a time, be patient with yourself, and celebrate all your progress and achievements - no matter how small they may feel.
By following this beginner-friendly plan, you’ll be on your way to becoming stronger, healthier, and more confident in no time!