Fit Beginners Tax 2

Exercise Tips for Beginners

Taking that first step toward beginning an exercise regimen is an important one. Not only does exercise improve your fitness level and promote weight management, but it also helps ward off illnesses like heart disease and type 2 diabetes. Exercise also can improve your mood and reduce symptoms of depression. Plus, a little goes a long way. You don't have to spend hours exercising to reap the benefits.

So, if you have made the decision to begin exercising, congratulations! Regardless of your age or fitness level, you can get started as early as today—it is never too late to start exercising. This guide to getting in shape for beginners explains what you need to know about cardio, flexibility, strength training, and more.

Frequently Asked Questions

  • Does exercise lower blood pressure?

    According to the American Heart Association, exercise can help lower blood pressure. Plus, 150 minutes of moderate-intensity physical activity per week can also strengthen your heart and reduce stress levels. Exercise offers a number of other heart-health benefits, too. For instance, those who exercise consistently also have a lower resting heart rate and a reduced risk of cardiovascular disease.

  • What are the best ways to gain muscle?

    A combination of strength training and proper nutrition may help you build muscle. To achieve the best results, follow a strength training routine suited to your skill level and focus on a diet filled with lean proteins, complex carbohydrates, and heart-healthy fats. Keep in mind, increased muscle mass has a number of health benefits while low levels of muscle can contribute to cardiovascular disease as well as type 2 diabetes in adults.

  • What are cardio exercises for beginners?

    If you are brand new to physical activity, dedicated walking is the best place to begin. You also may want to experiment with an elliptical, stationary bike, or rowing machine if you have access to a gym. Monitor your heart rate, stay hydrated, and beware of signs of fatigue. As with any physical activity, clearance from a healthcare provider is advised before starting something new.

  • What are good stretches for beginners?

    Flexibility and stretching will support proper recovery as you embark on your fitness journey. When starting a beginner's stretching program, it is important to listen to your body and know when to stop or ease into a stretch. Simple moves, such as quad and hamstring stretches, are good to promote flexibility and prevent injury.

  • How do you exercise without equipment for beginners?

    Many forms of exercise can be performed without equipment. Walking, for one, requires nothing more than a properly-fitted pair of shoes. Yoga, while best performed at first under the guidance of an instructor, can be performed at home on a non-slip surface. And, bodyweight exercises can serve as a gateway to more strenuous strength training.

  • How do you do a plank?

    The most important aspect of the plank pose for a beginner isn’t the frequency or duration but rather the form. For instance, as you get into the plank position, you want to ensure your elbows are directly under your shoulders and that your forearms are facing forward. Keep your head relaxed, look at the floor between your forearms, and engage your core.

    In the beginning, you will hold this position for 10 to 20 seconds and gradually work up to longer durations. Beginners may find it easier to start with their knees on the floor and work up to extended legs as their strength increases.

Key Terms

woman looking at watch before workout
Exercises You Can Do in Just 9 Minutes
Man stretching at his desk
5 Office-Friendly Workouts Perfect for Your Lunch Break
Women doing a plank
How to Exercise in Each Phase of Your Menstrual Cycle
Woman in a group fitness class
Group Fitness Could Be the Boost Your Workout Routine Needs
two women talking at the gym
How to Get Over Your Gym Anxiety and Create a Workout Routine You Love
Woman jogging
How to Check Your Own Heart Rate
Young female athlete lifting Kettle bell while crouching in gym
How to Do Half Squats: Techniques, Benefits, Variations
side lunge with kettlebell
How to Do Side Lunges: Techniques, Benefits, Variations
Setting you workout space at home.
Here’s How to Create Your At-Home Workout Space
Women working out and sweating
Is Sweating Good for You?
What Are Isometric Exercises?
Lifting Dumbbells Together
What Are the Three Planes of Motion?
woman using band to stretch leg
How To Do a Banded Psoas March
woman doing seated tricep extension
How to Do a Triceps Extension: Techniques, Benefits, Variations
Two CrossFit athletes performing handstand push-ups against a wall.
How to Do Handstand Push-Ups: Techniques, Benefits, Variations
A young man performing aerobic exercise outdoors at a playground.
How to Do a Perfect Burpee
A woman doing weightlifting in her backyard.
How to Do Barbell Thrusters the Right Way
woman doing a squat in her living room
How to Do a Sumo Squat: Techniques, Benefits, Variations
Three athletes perform a barbell overhead shoulder press.
How to Do a Barbell Shoulder Press: Technique, Benefits, Variations
Man doing a front squat with a barbell
How to Barbell Front Squat: Techniques, Benefits, Variations
Lunge with Elbow
How to Lunge With Elbow to Instep: Techniques, Benefits, Variations
Women doing kettlebell windmills
How to Do a Kettlebell Windmill: Techniques, Benefits, Variations
Athletes training outdoors
How to Do a Partner Saw: Techniques, Benefits, Variations
Standing calf raises
How to Do Standing Calf Raises: Techniques, Benefits, Variations
woman in the middle of kettlebell figure eight
How to Do a Figure Eight: Techniques, Benefits, Variations
woman performing hay baler
How to Do Balers: Techniques, Benefits, Variations
woman doing a tuck crunch
How to Do an Ab Tuck: Techniques, Benefits, Variations
Woman holding barbell
How to Do a Rack Pull: Techniques, Benefits, Variations
wrist curl
How to Do a Wrist Curl: Techniques, Benefits, Variations
woman doing farmer's carry
How to Do a Farmer's Carry: Techniques, Benefits, Variations
woman doing bear crawl
How to Bear Crawl: Techniques, Benefits, Variations
woman doing hammer curl
How to Do a Hammer Curl: Techniques, Benefits, Variations
How to Do Jammers: Techniques, Benefits, Variations
Dumbbell reverse curl
How to Do a Reverse Bicep Curl: Techniques, Benefits, Variations
dirty dog
How to Do a Dirty Dog: Techniques, Benefits, Variations
woman doing side hip abductor with trainer
How to Do Side-Lying Hip Abductions: Techniques, Benefits, Variations
ab crunch
What It Really Means to Engage Your Core
Dumbbell Fly on Incline Bench
How to Do an Incline Dumbbell Fly: Techniques, Benefits, Variations
woman on bench doing dumbbell pullover
How to Do a Dumbbell Pullover: Techniques, Benefits, Variations
Woman doing suspended elbow side plank with trx
How to Perform the TRX Side Plank
woman using TRX
How to Perform the TRX Crunch
woman preparing to do TRX tricep overhead extension
How to Perform the TRX Triceps Press
TRX sprinter start
How to Do a TRX Sprinter Start: Techniques, Benefits, Variations
TRX Cross Balance Lunge
How to Do a TRX Cross Balance Lunge: Techniques, Benefits, Variations
people doing the trx pistol squat
How to Perform a TRX Pistol Squat
stability ball tucks
How to Knee Tuck: Techniques, Benefits, Variations
Woman using TRX to row
Strengthen your Upper Back With the TRX Row
Athletic man doing kettlebell swing exercise at gym
How to Do a Kettlebell Swing: Techniques, Benefits, Variations
woman doing trunk twist
How to Perform Trunk Rotation: Techniques, Benefits, Variations
woman doing side shuffle
How to Do Side Shuffles: Techniques, Benefits, Variations
woman getting ready to spider walk
Strengthen Your Body With the Spider Walk Exercise
group of people doing toe taps
How to Do Toe Taps: Techniques, Benefits, Variations
Male instructor looking at young woman training at gym
How to Do a Hang Clean: Techniques, Benefits, Variations
quadruped hip extension
How to Do a Quadruped Hip Extension: Techniques, Benefits, Variations
woman doing turkish kettlebell get up
How to Do a Turkish Get-Up: Techniques, Benefits, Variations
woman doing inchworm exercise
Get Warm, Get Loose, and Get Strong With the Inchworm Exercise
Woman doing overhead squat with dumbbells
How to Overhead Squat: Techniques, Benefits, Variations
dead bug exercise
Strengthen Your Core Stabilizers With the Dead Bug Exercise
How to Do an Uppercut for Improved Cardio and Strength
reverse fly exercise move
How to Do a Reverse Fly: Techniques, Benefits, Variations
Page Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. U.S. National Library of Medicine, MedlinePlus. Benefits of exercise.

  2. American Heart Association. Getting active to control high blood pressure.

  3. Nystoriak MA, Bhatnagar A. Cardiovascular effects and benefits of exercise. Front Cardiovasc Med. 2018 Sep 28;5:135. doi:10.3389/fcvm.2018.00135 PMID:30324108

  4. Krzysztofik, Wilk, Wojdała, Gołaś. Maximizing muscle hypertrophy: a systematic review of advanced resistance training techniques and methodsIJERPH. 2019;16(24):4897. doi:10.3390/ijerph16244897

  5. Perini R, Bortoletto M, Capogrosso M, Fertonani A, Miniussi C. Acute effects of aerobic exercise promote learningSci Rep. 2016;6:25440. Published 2016 May 5. doi:10.1038/srep25440

  6. Hart PD, Buck DJ. The effect of resistance training on health-related quality of life in older adults: Systematic review and meta-analysisHealth Promot Perspect. 2019;9(1):1-12. doi:10.15171/hpp.2019.01

  7. Lopes JSS, Machado AF, Micheletti JK, de Almeida AC, Cavina AP, Pastre CM. Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysisSAGE Open Medicine. 2019;7:205031211983111. doi:10.1177/2050312119831116