Creating a workout plan for beginners sounds easy, but there is a right way to go about creating the best plan for each client.

As a Gym and Fitness instructor, its important to motivate your clients and make them feel as comfortable in the fitness world environment, as possible. You also need to stay consistent with your programming in order to establish your reputation.

A common problem for new and even experienced trainers is that they fail miserably when it comes to creating a workout plan for beginners, as they themselves have likely been working out and training for years, they find it hard to put themselves in their clients shoes and with a window of only 2-3 weeks to impress, they tend to run out of time.

This page, will show ways on how to keep your new clients happy and motivated as well as showing how to create a fitness plan accordingly for beginners that is enjoyable and most importantly achievable and realistic.

Gather all necessary information

fitness instructor providing workout plan for beginners

Before any fitness workout plan can be given, get to know where you’re at with your clients. Things like;

  • height
  • age
  • weight
  • measurements (if they feel comfortable)
  • body fat
  • experience
  • current activity

All need to be taken down in consideration so the fitness plan will be suited to them accurately



do the clients want to;

  • Gain weight
  • Lose weight
  • Improve their fitness
  • Improve on their skills and strength for other sports
  • Maintain current physique



A workout plan isn’t good unless its sustainable.

  • Do they have any physical limitations?
  • What will be the frequency/duration/volume
  • Does it fit with their lifestyle?
  • How much time can they devote to exercise?


Exercise selection for a Workout Plan for Beginners

Arguably the most important programming variable.

For beginners , its best to start with basic and compound exercises such as;

  • Bench press
  • Squat
  • Pull ups
  • Lunges
  • Shoulder press
  • Bent over rows
  • Dips
  • Planks

These exercises will hit the muscles harder as they allow you to lift more weight, This will also increase their metabolic rate a lot more then if they where doing isolation movements.

gym instructor helping beginner client

Stretching and mobility exercises are also required for a complete program to prevent injury and improve;

  • range of motion in the joints and muscles
  • flexibility


Keep It Short And Snappy For Best Results

When you start working out your body will naturally boost testosterone levels significantly higher than normal. This increased output peaks somewhere around a half hour into your workout.


After sixty minutes your body will start to produce less testosterone and more cortisol, which is a hormone that eats muscle tissue and increases body fat storage. Therefore the workouts should be of high intensity to maximize results.



These components are what i believe to be crucial to creating a workout plan for beginners and I hope this can help any trainer unsure of where to start or how to go about the layout when creating fitness plans for clients.

For more information on how Plan It Appy can be used to help easily create and share workout plans with your clients, why not register today and get a free trial and see for yourself!

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