Workout Plan for Beginners: Building Stamina

Shelby Barry
Certified Personal Trainer and Registered Yoga Teacher
May 29, 2024
12 minutes


This workout plan is ideal for beginners who are new to exercise or returning after a long break. It aims to build stamina gradually through a balanced mix of cardiovascular exercises, strength training, and flexibility exercises, ensuring a balanced approach. The plan spans four weeks with incremental increases in intensity.

Why is exercise important while on GLP-1 treatment?

Combining exercise with GLP-1 treatment offers a comprehensive approach to improving health, enhancing the benefits of the medication, and contributing to overall well-being. A few key benefits include:

  • Maximizing Weight Loss: Exercise can help maximize weight loss and may be more effective than taking GLP-1 medication alone. Physical activity increases calorie expenditure, promoting greater fat loss.
  • Preserving Muscle Mass: While GLP-1 medication aids in weight loss, there is a potential risk of losing lean muscle mass. Strength training (in addition to increasing protein intake) helps build and preserve muscle mass, ensuring that weight loss is primarily from fat rather than muscle.
  • Enhancing Blood Sugar Control: GLP-1 medications improve insulin sensitivity and help regulate blood sugar levels. Regular exercise, particularly aerobic exercise, further enhances insulin sensitivity and glucose metabolism, leading to more stable blood sugar levels.
  • Improving Cardiovascular Health: GLP-1 medications have cardioprotective effects, such as reducing blood pressure and improving lipid profiles. Regular cardiovascular exercise strengthens the heart, improves circulation, and reduces risk factors for heart disease, leading to better overall cardiovascular health.

For individuals on GLP-1 medications, integrating a regular exercise routine can significantly amplify the positive effects on their health and quality of life.

Alan Meds Beginner Workout Plan

Who it’s for:

  • New to exercise or returning after a long break.
  • Looking for workouts that are quick and effective
  • A plan that’s easy to follow and stick to, and can be built upon

Weekly Workout Schedule:

  • Monday: Cardio
  • Tuesday: Strength Training
  • Wednesday: Rest or Active Recovery
  • Thursday: Cardio
  • Friday: Strength Training
  • Saturday: Cardio
  • Sunday: Rest or Active Recovery

Week 1

Equipment needed: Yoga mat, light weights or water bottles, and resistance bands (optional)

Week 2

  • Increase Cardio Duration:
    • Increase the duration of your cardio workouts by 5 minutes
    • Aim for 25 minutes on Monday and Thursday, and 30 minutes of alternating jog/walk on Saturday
  • Increase Strength Training Intensity:
    • Add one more set to each exercise (3 sets total)
    • Increase reps if comfortable (e.g., 12 reps instead of 10)

Week 3

  • Increase Cardio Intensity:
    • Add short bursts of higher intensity (e.g., 1-minute sprints) during cardio sessions
    • Aim for a 1:2 ratio of high intensity to moderate pace (e.g., 1-minute sprint, 2-minute walk)
  • Increase Strength Training Weight or Resistance:
    • Slightly increase the weight or resistance used in strength training
    • Ensure you can still perform exercises with proper form

Week 4

  • Longer Cardio Sessions:
    • Aim for 30 minutes of continuous cardio on Monday and Thursday
    • On Saturday, aim for 35 minutes with a mix of jogging and walking
  • Advanced Strength Training:
    • Continue with increased weights and reps
    • Look out for our Intermediate guide

Tips for Success

  1. Stay Hydrated: Drink plenty of water before, during, and after workouts.
  2. Eat Balanced Meals: Ensure you have a mix of protein, carbs, and fats to fuel your workouts.
  3. Listen to Your Body: If you feel pain (not just discomfort), stop and rest.
  4. Rest: Ensure you get adequate sleep and take rest days seriously to avoid burnout.

This plan should help build your stamina progressively. Adjust the intensity based on your comfort and fitness levels. Consistency is key, so stick with the plan and you'll see improvement!

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