A good beginner workout for men over 30 at home is a 15-minute circuit of squats, push-ups, bridges and planks, done three times a week at an easy pace. Easy is the point. The first month is about learning moves and building the habit.
Pick a short workout and choose the shortest one.
The starter workout
Set a 15-minute timer. Do as many easy rounds as you can:
- 8 squats (to a chair if needed)
- 6 push-ups (hands on a counter is fine)
- 10 hip bridges
- 20-second plank (knees down is fine)
Rest when you need to. Stop with reps left. Frozen Dash and Bellhop Chipper in the app are 8-minute starters if 15 feels like too much.
What should the first two weeks feel like?
Mildly challenging, a bit sore and slightly proud. If you're wrecked for three days, you did too much. Read sore for days after working out and why do muscles get sore two days after working out.
How do you scale it?
- Too hard: fewer reps, longer rests, shorter timer
- Too easy: more reps, slower lowering, more minutes
- Just right: repeat it twice and then add one thing
What are the best habits for week one?
- Train on fixed days
- Put your shoes on first
- Track every session
- Walk on rest days
Read make working out a habit.
What about a long break?
If you've been away for years, drop the intensity further. Our first workout after a long break post walks through day one gently.
What do you need?
A floor, a chair, a counter and a timer. Later, a kettlebell. Read the one-kettlebell home gym.
Common mistakes
- Doing too much on day one
- Training every day
- Copying a workout meant for fit people
- Giving up when the mirror doesn't change
What should you do on days off?
Walk, stretch or do some easy gardening. Rest days are where your body adapts, so don't treat them as wasted. Read what to do on rest days. A 20-minute walk after dinner is a great habit and helps with sleep as well.
How do you know you're ready to progress?
When you can do the starter workout for three sessions in a row without stopping, and you finish feeling good rather than wrecked, it's time to add a round, a rep or a little weight.
FAQs
How long should the workout be?
Ten to fifteen minutes is plenty. Read how long should a workout be.
How many days a week?
Three. See how many days a week should I work out.
Should I lose weight first?
No. Train as you lose.
The bottom line
Start small, repeat it and add a little each week. Pick a short workout today. The next step is workout routine for men over 30.
Go train, FATBOY.
This article is general information, not medical advice. Train at your own risk. If you have a health condition, take medication or are unsure whether exercise or a diet change is right for you, talk to your doctor first.
- home workouts
- men over 30