Beginner’s Guide to Exercise: Decoding Training Types, Reps & Rest
Why Starting Can Feel Overwhelming
New gym smells. Rows of machines that look like medieval torture gear. Conflicting advice from influencers who disagree on everything. It’s no surprise beginners freeze. Good news: you only need a few fundamentals to train safely and progress confidently. Let’s break them down.
Training Modalities – Which Suits You?
1. Resistance (Strength) Training
Pushing or pulling weight – whether dumbbells, barbells, or resistance bands – stimulates muscle fibres to grow stronger and, over time, larger. Besides toning limbs, extra lean mass boosts daily calorie burn. Start with two full‑body sessions a week focusing on the “big five” moves: squat, hinge, push, pull, carry.
2. Cardiovascular Training
Anything that raises your heart rate for sustained periods: brisk walking, cycling, rowing, swimming. Cardio strengthens your heart and lungs, lowers blood pressure, and improves mood by releasing endorphins. Aim for 150 minutes of moderate cardio or 75 minutes vigorous spread across the week (NHS guidelines, 2024).
3. HIIT (High‑Intensity Interval Training)
Short bursts (20–60 s) of near‑max effort followed by active rest. Efficient for those short on time. Keep total HIIT to 20‑25 minutes, two sessions a week, to allow enough recovery for other modalities.
4. Mobility & Pre‑hab
Dynamic stretching, foam rolling, and controlled articular rotations keep joints healthy and prime muscles for load. Sprinkle 5‑minute micro‑sessions into warm‑ups or TV time.
Take‑home: Choose one resistance routine and one cardio style you enjoy; layer HIIT or mobility later.
Rep Ranges Demystified
Goal Reps per. Set Load (% of 1-RM) Rest
Max Strength. 1–5 85– 100% 2–5 min
Hypertrophy 6–12 65– 85% 60–120 s
Muscular Endurance 15+ ≤ 60% 30-60 s
1‑RM = one‑rep max (the heaviest weight you can lift once).
Why ranges? Muscle grows across all zones, but each emphasises a different adaptation. Begin in the 6–12 rep “goldilocks” range: heavy enough to stimulate growth, light enough to hone technique.
Rest Times Explained
Rest isn’t wasted time – it lets energy systems recharge. Too short and you compromise next‑set power; too long and your heart cools down. Use the table above as a guide. Pro tip: set a timer rather than chatting till you forget where you are.
A 3‑Day Beginner Template
Day 1 – Full Body A
• Goblet squat 3×10
• Dumbbell bench press 3×10
• Lat‑pulldown 3×12
• Plank 3×30 s
Day 2 – Cardio + Mobility
• 20‑min brisk incline walk (RPE 6/10)
• 10‑min mobility flow (hips, thoracic spine)
Day 3 – Full Body B
• Romanian deadlift 3×8
• Dumbbell overhead press 3×10
• Seated row 3×12
• Loaded carry 3×30 m
Common Beginner Questions
“How heavy should I start?” Pick a weight that feels like 7/10 effort by the final rep yet keeps form tidy.
“Can I train fasted?” Morning sessions fasted are fine for light cardio; eat protein + carbs beforehand for heavy lifting.
“Do I need supplements?” Not immediately. Prioritise whole food protein (chicken, yoghurt, beans) and sufficient sleep (>7 h).
Final Thoughts & Next Steps
Mastering the basics now prevents injuries and plateaus later. Bookmark this guide and revisit as you progress. Ready for hands‑on coaching?
Book a free intro to chat with us about your goals!
Information provided is for educational purposes only and is not a substitute for medical advice.
