This 4-Week Workout Plan Is a Great Place For Anyone to Start
Whether your goal is to lose weight or just stay healthy for life, there are two styles of training that are important to incorporate into your workout routine on the regular: strength training and cardio.
Why? For starters, the benefits of strength training "include an increase in bone mass and lean mass, improved body composition (due to decreased fat mass), cardiovascular fitness, strength, and an enhanced sense of well-being," according to the British Journal of Sports Medicine. Strength training can help prevent injury, strengthen your bones, and allow you to safely execute movements that are part of your daily life, from carrying groceries to closing your car trunk. Not to mention, it can be modified for all levels.
Cardio, on the other hand, adds fun and variety to your workout routines. Plus, it benefits your heart health and cholesterol, helps prevent cancer and diabetes, and also gives you the energy and endurance you need to do things like play with your kids or explore a new city on vacation. And any type of exercise is great for your mental health and mood.
The beauty of this routine is that, even though it's pegged as a weight loss workout plan, it can be beneficial for anyone, whether you want to lose weight, build muscle, become consistent with training, or simply stay moving. It's pretty straightforward; you'll do the following workouts consistently for four weeks, repeating each workout four times over a four-week span. This will help you learn the movement patterns and really be able to see your progress.
As you progress weekly, if you feel like the weights you're lifting are too easy, you can always increase the weight. (Here's how to choose the right weight for your level.) I recommend tracking how heavy you're lifting in order to see your progression over the four-week period, either on a notes app on your phone or by writing it down in a notebook. Ready to get started? Keep reading.