Fitness routine for beginners: why the first step is easier than you think
Monday morning, 6:30 a.m., the alarm goes off. You have resolved to finally start training. But where do you begin? Which exercises? How often? And what do you actually eat afterwards? Most people who want to build a fitness routine for beginners know these questions – and this is exactly where many give up, before they have even put their trainers on.
Yet the figures paint an interesting picture: according to the Swiss Health Survey by the FSO, around 76% of the Swiss population aged 15 and over get enough exercise. That sounds like a lot. But roughly a quarter are considered insufficiently active or inactive, and around 11–13% do no physical activity at all in their free time. Is that you? Then this article is for you.
What many people underestimate: the biggest enemy is not a lack of fitness. It is perfectionism. Anyone who wants to train five times a week straight away rarely keeps it up for longer than three weeks.
How often should beginners really train?
The WHO recommends that adults between 18 and 64 do at least 150 to 300 minutes of moderate endurance activity a week – or 75 to 150 minutes of intensive exercise. On top of that come muscle-strengthening activities on at least two days a week. That sounds like a lot, but it can be divided up surprisingly easily.
A realistic start looks like this:
- Weeks 1–2: Two sessions of 20–30 minutes – for example a brisk walk and a short strength session at home.
- Weeks 3–4: Three sessions, one of them a little longer (40 minutes). Get the body used to the load slowly.
- From week 5: Three to four sessions with changing focuses – endurance, strength, mobility.
According to a meta-analysis by Schoenfeld et al. (2016, Journal of Sports Sciences), beginners already benefit from two to three strength training sessions a week with a moderate volume. You do not need a two-hour programme. Consistency beats intensity – every time.
The simple training plan for home
Not everyone has a gym around the corner. And to be honest: to begin with you do not need one either. Your body weight is entirely enough. A structured training plan gives you orientation without overwhelming you.
An example day could look like this:
- 5 minutes of warming up: jumping jacks, light jogging on the spot
- 3 × 10 squats – controlled, not fast
- 3 × 8 press-ups (on your knees if needed)
- 3 × 12 lunges per side
- 2 × 20 seconds of plank – building core stability
60–90 seconds of rest between sets. Then 5 minutes of stretching. The whole thing takes less than 30 minutes.
The real problem is not the training plan itself – it is that most people break the routine after two weeks and have to start again. So schedule fixed training times like a doctor's appointment: not to be moved.
Nutrition and training: what your body really needs
Training without the right nutrition is like a car without petrol. The Swiss Society for Nutrition (SGE) recommends 0.8 to 1.2 grams of protein per kilogram of body weight a day for moderately active people, plus complex carbohydrates and at least 1.5 to 2 litres of fluid. The EFSA also confirms that proteins contribute to the maintenance and growth of muscle mass.
What does that mean in concrete terms?
Before training you need energy. A balanced breakfast with carbohydrates and some protein – porridge oats with yoghurt, for example – lays the basis. If you have little time in the morning, you can fall back on a Herbalife Formula 1 shake, which, with around 18 g of protein per serving and numerous vitamins, is a practical addition.
After training it is about recovery. Here proteins play the main role. Herbalife H24 Rebuild Strength with 25 g of protein per serving can support recovery after more intensive sessions – especially when a complete meal is not immediately possible.
And hydration? Underestimated. Especially among beginners who are not yet used to sweating during training. CR7 Drive Acai Berry provides carbohydrates and electrolytes for longer training sessions and helps maintain your fluid balance.
The first results: patience as an underestimated skill
Let us be honest: visible changes take time. Most beginners feel improved energy and better sleep after two to three weeks. Muscular changes often only show after six to eight weeks of regular training.
What changes immediately is something else. The feeling afterwards. That peculiar mixture of tired and awake that flows through you after a training session. Every single set is worth it for that.
If you cannot always cover your protein requirement through meals in everyday life, Herbalife Protein Drink Mix made from whey and casein protein is an uncomplicated addition – simply stirred into water or milk, on rest days too.
Combine your new training with mindful nutrition and turn your expectations down. Not to zero – but to a realistic level. Three months done consistently beat twelve months done half-heartedly. You will find more wellness findings at herbalife.com.
Your body is not waiting for the perfect moment. It is waiting for you to start – today, with what you have. Discover our products at myherbal.ch and find the right support for your new fitness routine for beginners.