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Beginner Workout Routine – 5×5

A Simple Yet Highly Effective Beginner Workout Routine

I like to every now and again go back to the basics and remind myself of when I started doing bodyweight only training for the majority of my workout regimen. There are so many variations that you can do it can get both complicated and difficult for someone who is just starting out. That is why I decided to create a beginner workout routine that anyone can do with the modifications that I will showcase. A beginner workout routine is for everyone, new and advanced. Sometimes when you put a title on a workout like "beginner workout routine" those who are well advanced may gloss over it. Well, even though this is a beginner workout routine, it can be modified to be one brutal workout. So lets unpack what the beginner workout routine is, then get into ways to either decrease or increase the intensity.

The Components Of My Beginner Workout Routine

I call this beginner workout routine 5X5. Its not the traditional 5X5 that you do with weights. For this routine, you do 5 push ups, 5 pull ups, and 5 squats for 5 minutes straight for 5 rounds. So round one you do the 5 push, pull ups, and squats for five minutes then rest one minute. Repeat this so that you do five total rounds. It is meant to be a circuit, so this will get you some cardio in as well. This beginner workout routine may sound hard to some and easy to others but either way I promise you that if you do this beginner workout routine as is, you will get a great workout in right about 30 minutes. But for some a single pull up is above their ability, and others only doing 5 pull ups for example is not a challenge. That is where the modification comes in to accommodate each person.

Modifications To The Beginner Workout Routine

If doing a single pull up, or 5 push ups, or 5 squats is hard to do for 5 minutes straight then scale the rep count back. If you can't do one pull up, do assisted pull ups with putting your feet on a chair to help you do the reps ( I had to when I started). You can also switch out the pull ups for bodyweight rows as well. Do push ups with your knees if you fatigue quickly, and modify your squat depth as well. For advanced folks, increase your rep count, tempo, or add in variety to your pull ups with different hand positions, different push up variations, and so on. If that is still not enough, increase the length of time per round up to 10 minutes. You can always strap on a weighted vest as well, I do from time to time.

This beginner workout routine is fast, effective, and a good way to measure progress. Make sure that you write down where you struggled, what went well, and where you stopped if you did. Then the next time you come back, use those notes as motivation to beat your previous time doing this workout. I would say for beginners to do this routine 3-4 times per week for a few weeks to build your foundation. Advanced folks, do this on your off weeks or your lighter weeks, or if you simply just need a new routine to do. Either way, this beginner workout routine will fit everyone's needs if you use it to fit your capabilities.