How Much Exercise Should Beginners Do? (Backed by Science!) to reduce risk of injuries while starting a workout program .
Are you new to fitness and wondering how much exercise you should be doing? As a sports surgeon, I want to help you start your fitness journey safely and sustainably. In this video, I break down the science-based recommendations on how beginners should train, based on research from ACSM, WHO, and leading sports medicine journals.
💡 Who is Considered a Beginner?
A beginner is someone who:
✅ Hasn’t exercised consistently for the past 6 months.
✅ Engages in low-intensity, irregular physical activity.
✅ Has never followed a structured workout program.
✅ May have low muscular strength or cardiovascular fitness.
✅ Is returning to exercise after a long break due to injury or other reasons.
🔹 How Much Should Beginners Exercise?
1️⃣ Aerobic Exercise:
✔️ 150 minutes of moderate-intensity cardio per week (30 min/day, 5 days a week).
✔️ Examples: Brisk walking, cycling, swimming, low-impact aerobics.
2️⃣ Strength Training:
✔️ 2 sessions per week focusing on major muscle groups.
✔️ Start with bodyweight exercises or light weights (1–3 kg), aiming for 8–12 reps for 1–2 sets.
✔️ Benefits: Prevents muscle loss, strengthens bones, and boosts metabolism (Journal of Strength & Conditioning Research).
3️⃣ Mobility & Flexibility:
✔️ 5–10 minutes per session for stretching or mobility work.
✔️ Dynamic stretches before workouts, static stretches after.
✔️ Improves joint health & reduces stiffness (American Journal of Sports Medicine).
🚨 Common Mistakes Beginners Should Avoid
❌ Doing too much, too soon → Leads to injuries & burnout.
❌ Skipping warm-ups & cool-downs → Increases injury risk.
❌ Ignoring strength training → Cardio alone won’t help build a strong, resilient body.
🔹 Follow the 10% Rule! Increase workout intensity or duration by no more than 10% per week to avoid overtraining and injuries.
📌 Key Takeaways
💪 Consistency over Intensity – Build the habit first.
📈 Progress, not perfection – Small improvements lead to long-term success.
⏳ Patience is key – Your body needs time to adapt.
📲 Like, Share & Subscribe for more evidence-based fitness insights! Got questions? Drop them in the comments below!
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21 comments
"Hi Santhosh Sir, could you please make a video about exercise schedules during Ramadan fasting?" "Ramadan fasting will start in 20 days."
Awesome video for beginners
Very helpful suggestions doctor. Thank you. Can you suggest workout plans for peri n menopausal women.
Thank you so much doctor
Sir , na daily 10K steps walking pannura weight loss healthy a panna na vera Enna Enna seiyanam gym illa near .. plz guide me from Sri Lanka
non drawal certificate
Aippatina ena sir
Sir one year ku 52 weeks than .
As I am doing yoga and walking with sterches is it ok age 55 plus veg woman
Dear doctor 55 plus age woman yoga is ok please reply
Sir, i am 58 years old healthy woman. Iam doing walking, cycling, swimming and strength training in alternate base. My doubt is how much calories shall i burn per day
Past 8 months weekly 6 days i am doing all those things u said dr but my weight loss is slow compared to strength gain is it ok or any changes to loss weight Sir
Doc can you suggest some exercise – strength training at home for muscle mass- I can’t go to gym here – I am 48 yrs old – and no medical condition –
Right time – doc I needed this –
👌🙏thank you so much sir
Good information
I do exercise to maintain a good health only not going to take part in any muscle building competition nor like to see bulk muscles on my body. Under this circumstances is it necessary to consider progressive over load?
sir iam going for walking for the past six years in between i will do strength training also but not consistent iam taking bp tablet and cholesterol tablet for cardio vascular disease for past four years i want to do strength training and little bit of muscle mass its possible for me iam 43 age now occassionally alcoholic
What about running sir? I've run 30-40 kilometres per week. 3 to 4 days
Sir Need marathon runner nutrition video and strength training videos for marathon runner
Sir u r such a excellent professor… Clean and clarity explanations… Love u sir ❤
Weight gain video poduga bro 😢 weight gain food and exercise solu ga
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