Beginner's overall fitness program

[Driven]

Here's a workout routine designed for beginners for overall fitness. Go for 4 sets of 10-12 reps on the weighted exercises; keep the weights light in order to get a handle on proper form.

Monday
Squat
Bench Press
Barbell Row

Wednesday
Slow jog or fast walk for 1 hour

Friday
Deadlift
Shoulder Press
Pull-down

[Jazi]

It's alright but IMO doing cardio enough to make you tired/start panting is excessive in terms of the aesthetics of a physique. Plus an overweight beginner would get demoralized just by the prospect of doing cardio for an hour. I'd reccomend to just walk 15 minutes a day rather than fitting it all into one more intense day. Walking also helps reduce soreness in legs IMO.

[dmeagher]

I would run as much as you can if your goal is to lose fat. It will show results faster than if you were to follow this routine. However, if you are set on this, as long as your diet is fine, it should work.

[1ufakin]

Very basic but it works, if you want to get more advanced split each muscle for a different day and then add more different exercises to hit more muscles.

[Sugarhill]

I would run as much as you can if your goal is to lose fat. It will show results faster than if you were to follow this routine. However, if you are set on this, as long as your diet is fine, it should work.

I'd do more sprints and suicides if all I wanted to do was lose fat. Plenty of people run and they still have skinny fat. Running would fall under static cardio. To lose fat, I'd push HIIT cardio.

[twinsmommy]

For a beginner trying to lose weight I would add more cardio, not just one day a week and definitely not an hour. That would stress most people out who are just getting started. Cardio is the best way to start losing and then they could add the basic weights/strength building exercises in as they get going.

[shaun]

The weight training looks good, basic compound movements and full body training. You do need to increase the cardio, though, cardio once a week is not enough. I would add one more cardio session and a sprint session as well. Sprints are very good for overall fitness.

[Dazoreilly]

I would try all pros beginners workout. You can find it on bodybuilding.com it really worked for me.

[Randomhero]

Sounds like a pretty decent starting program. You should just cater each day for what your goals are. If someone is looking to gain size they shouldnt do 10-12 reps or too much cardio. If their looking to lose weight 12-15 reps is good and more cardiovascular activity. You know what i mean

[Isabellas2007]

What kind of exercise program would you recommend for people without access to free weights? I have always tried to find these before, but never really had much in the way of success.