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Beginner program: getting back into exercise

Beginner · Free program

Beginner program: getting back into exercise

Get back into exercise gently in 8 weeks: three short 30 to 40 minute sessions, simple movements and a gradual build-up, without heavy soreness or complicated equipment.

  • 8 weeks
  • 2 phases
  • 3 sessions / week
  • 35 min / session
  • Beginner
  • Light equipment

By Coach PROGRAM · Updated on 14 Oct 2026

Woman tying her sneakers on an exercise mat in her living room

Tick off your exercises as you go: it is saved on this device.

3 weeks

Phase 1 — Get the body moving

Rebuild the habit of moving and learn the basic movements. The goal is not to get tired, it is to finish each session wanting to come back.

Coach's note

Before you start

If you have a medical condition, an ongoing injury or have been inactive for a long time, talk to your doctor before restarting. During these three weeks you should be able to hold a conversation while exercising. Mild muscle soreness the next day is normal; joint pain is not: reduce the range of motion or stop the exercise.

Workout

Session 1 — Full body

One pass over every muscle group with movements you can master in a few sessions.

  1. 01Brisk walk or bike (warm-up)5 minEasy pace
  2. 02Chair squat (sit to stand)2 × 8-10Rest 60 s
  3. 03Incline push-ups (hands on furniture)2 × 6-10Rest 60 s
  4. 04Band row or light dumbbell row2 × 10-12Rest 60 s
  5. 05Glute bridge2 × 10-12Rest 45 s
  6. 06Kneeling plank2 × 20 sRest 45 s

Workout

Session 2 — Easy cardio and mobility

A session for circulation, recovery and flexibility. It counts as much as the strength sessions.

  1. 01Brisk outdoor walk20-25 minComfortable pace
  2. 02Shoulder and hip circles2 × 10 each wayWithout forcing
  3. 03Hip flexor stretch2 × 30 s per sideSlow breathing
  4. 04Child's pose2 × 30 sLet your back relax

Workout

Session 3 — Full body (variation)

Same idea as session 1, with other angles of work so you do not get bored.

  1. 01Brisk walk or bike (warm-up)5 minEasy pace
  2. 02Reverse lunge with support2 × 6-8 per legRest 60 s
  3. 03Light dumbbell shoulder press2 × 8-10Rest 60 s
  4. 04Prone band pull2 × 10-12Rest 60 s
  5. 05Dead bug (alternating legs)2 × 8 per sideRest 45 s
  6. 06High-knee march in place2 × 30 sRest 45 s

Habits

Habits that make it stick

  • Put your 3 slots in your calendar like appointments. Pick the days when you really have time.
  • Lay out your kit the night before: it removes half the friction.
  • Tick off every session. Seeing a chain of completed sessions motivates more than any distant goal.

Recovery

Recovery

  • At least one rest day between two strength sessions.
  • Drink regularly throughout the day.
  • Go to bed at a fixed time: it is the best recovery aid.
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