A simple programme with three whole-body workouts a week that raises the load gradually from week one to week eight.
The most common mistake of people new to sport is doing too much in the first week and quitting in the second. A sustainable plan gives the body time to adapt. The 8-week plan below trains the whole body with three workouts a week, each 45–60 minutes. No experience is required.
The logic of the plan
Train three days a week on non-consecutive days (for example Monday-Wednesday-Friday). The days in between are for rest and light walking. Each workout: 5–8 minutes warm-up, 30–40 minutes main section, 5 minutes stretching.
Weeks 1–2: Learning the movements
- Six basic movements with light weights: goblet squat, bench or push-up, machine row, shoulder press, plank, glute bridge
- 2 sets × 12 reps of each movement; finish without strain
- 10 minutes of light cardio
Weeks 3–5: Increasing the load
- 3 sets × 10–12 reps of the same movements; make the last two reps challenging
- Raise the weight by about 2.5–5 percent each week or add a rep
- Cardio rises to 15 minutes; add intervals in one workout (1 min fast, 2 min slow)
Weeks 6–8: Getting stronger
- Move to an upper-lower split: 2 full-body days and 1 leg-and-core focused day
- Add new movements such as Romanian deadlift, lat pulldown and incline press
- Join a 30-minute group class once a week
Nutrition, sleep and tracking
Aim for about 1.6 g of protein per kilogram of body weight, sleep 7–9 hours a day and walk 8,000–10,000 steps a week. Log every workout in the app; weights, reps and sets are the most reliable indicator of progress. Look at a monthly body composition measurement rather than weekly weigh-ins.
Our clubs offer new members a free starter programme. If you have chest pain, dizziness or a known health problem, consult your doctor before training. This article is not personalised medical or training advice.
A sample weekly layout
Monday: full body A (squat, push, pull); Wednesday: full body B (deadlift variation, shoulders, core); Friday: full body A and 15 minutes of cardio. On Tuesday and Thursday take a 30-minute brisk walk, and at the weekend you can do a group class or swim. Tying workout days to fixed times is the easiest way to set the habit. At the end of the first four weeks repeat your measurements and update the programme with your coach.
Motivation tips
Find a training partner, write down your goals and set small rewards. An imperfect workout is always better than one not done at all. If you miss a week, do not feel guilty; continue from the next day.