1. Start With Strength Training (2–3 Days a Week)

Strength training should be the foundation of your routine. It builds muscle, supports your joints, boosts metabolism, and improves everyday movement.
What to include:

• Squats

• Lunges

• Hinge movements (like deadlifts)

• Push exercises (like push-ups)

• Pull exercises (like rows)
  Aim for 30–45 minutes per session. Focus on form first, weight second. As a beginner, two sessions a week is enough to see results.

2. Add Cardio for Heart Health and Endurance (2–3 Days a Week)

Cardio doesn’t have to mean running if you hate running. It simply means getting your heart rate up. Choose something you enjoy so you’ll actually do it.
Options include:

• Brisk walking

• Cycling

• Swimming

• Jogging

• Rowing

• Dance or fitness classes
  Start with 20–30 minutes and build gradually. You can mix steady cardio with occasional intervals for more variety.

3. Include Mobility or Stretching (Daily or as Often as Possible)

Mobility isn’t about flexibility — it’s about moving your body comfortably and without stiffness. A few minutes a day goes a long way.
Try incorporating:

• Hip openers

• Shoulder mobility drills

• Gentle stretches

• Yoga-inspired flows
  Mobility prevents injuries, improves posture, and makes exercise feel easier.

4. Leave Room for Recovery

Rest days are not optional. Your muscles need time to rebuild and your nervous system needs time to reset. Good recovery includes:

• One full rest day each week

• Light movement like walking or stretching on “active recovery” days

• Adequate sleep
  Think of recovery as part of your routine, not a break from it.

5. Mix Up Your Training to Avoid Plateaus

Doing the same workout every week gets boring — and your body adapts. You can keep your routine simple while still adding variety:

• Change your weights or reps

• Try new cardio forms

• Add new variations of familiar exercises
  Small adjustments keep you progressing without overwhelming your schedule.

6. Keep Your Routine Realistic

The best routine isn’t the most ambitious one — it’s the one you can stick to.
Ask yourself:

• How many days can I realistically commit to?

• What time of day works best for me?

• What types of movement do I enjoy most?
  Your plan should support your lifestyle, not fight it.

7. Sample Balanced Weekly Schedule

Monday: Strength
Tuesday: Cardio
Wednesday: Mobility or light stretching
Thursday: Strength
Friday: Cardio
Saturday: Active recovery (walk, yoga)
Sunday: Rest
Adjust this to your preference — it’s just a template.