The only kit you need on day one
Don’t buy a garage full of equipment before your first session. A mat for comfort and a set of resistance bands to add a little load will get a beginner a long way. Add one light pair of dumbbells or a small kettlebell when bodyweight starts to feel easy.
Bands are especially beginner-friendly because they’re forgiving - you control exactly how much tension you take on, so you can start gentle and build.
A simple first week
Three short sessions a week, with a rest day between, is a great starting point. Keep every movement to a range you can control, and stop a couple of reps before it feels really hard. You’re building the habit and the technique first; the intensity comes later.
- Monday - full-body: squats, band rows, press-ups, glute bridges
- Wednesday - walk or gentle mobility on the mat
- Friday - full-body again, adding a little range or one extra round
- Weekend - rest, or a relaxed walk
Progress slowly and enjoy it
The best programme is the one you look forward to. Add a rep, a round or a touch more band tension each week rather than doubling everything at once, and give yourself permission to have off days.
If you like following along, our beginner workouts walk you through sessions step by step so you’re never guessing what comes next.
