If you are new to fitness, you have likely asked yourself the age-old question:







What is the ideal number of exercise sessions per week for a beginner to achieve actual results?







Should you dedicate yourself to exercising every day, maybe even twice a day, or is twice a week truly enough?























I’ve been coaching clients since 2014, helping hundreds of everyday people get stronger, leaner, and more confident—without wasting time on gimmicks or burnout routines. After more than a decade in the trenches, I’ve seen the same myth trip up beginners again and again: thinking they need to train 5 or even more times a week to see results.







This article and video below will cut through that noise and show you how to actually get started—with simple, proven principles that work, especially if you're new to working out



























The Real Foundation: Daily Movement You Can Actually Stick To







Before we even talk gym routines or running plans, let’s get one thing straight: if you want to stay healthy long-term, you need to move your body every single day. And no, that doesn’t mean you need fancy gym gear or a perfectly curated fitness schedule. It just means moving more, on purpose.







That might look like parking a little farther away, taking the stairs instead of the elevator, or going for a walk during your lunch break. You’ve probably heard all that before—and that’s kind of the point. The question isn’t do you know it? It’s are you actually doing it?







These small actions are your entry point. They add up fast. Daily movement builds the foundation your body needs before you ever touch a dumbbell or lace up for a run.















Start Simple: Just Two Workouts a Week







Once you’re ready to add structured workouts into the mix, here’s the honest truth: twice a week is enough to get real results if you’re starting from scratch.







Two 30-minute strength workouts per week—using weights or just your own bodyweight if you're at the very beginning of your fitness journey—is a perfect place to begin. Add daily walks to that and you are already making amazing progress.







And if that sounds too easy… it’s not. It’s smart. This is about building a base that lasts, not chasing burnout in week 2. Simple bodyweight workouts at home are a great way to start, and HERE is the one that will get you started. All you need is one resistance band; everything else is done with just your own bodyweight.















Walking: The King of Cardio







Cardio doesn’t have to mean running. In fact, for most people just getting into fitness, walking is your best form of cardio.







Want to make it more effective? Mix up your pace. Some days go slow, other days walk briskly or add some hills—just enough to get your heart rate up while still being able to hold a conversation. That “talk-test” level of effort is where the magic happens.







Forget HIIT for now. Forget sprints. If you enjoy that later on, great. But for now, just walk often and walk with intent.















Don’t Chase 10,000 Steps Right Away







Yes, 10,000 steps is a solid target—but it’s not a must-hit number out of the gate. What matters most is where you are now, and how to build from there.







If you’re averaging 3,000 steps a day, aim for 4,000 next week. Once that feels normal, bump it up again.