A weekly workout plan for beginners, with a low-energy option

Build the week around a few anchors

A weekly workout plan works best when it has a few fixed points and some flexible extras. For most beginners, three movement sessions, two walks and two gentle or rest days is a realistic starting shape. The sample week below is a starting point you can move around to suit work, family and energy.

Keep the sessions short enough that you can finish them even on a busy day.

A sample seven-day week

Each session has a minimum version. If you only have a few minutes, do that and count the day.

• Monday: a 15-minute beginner workout at home, using a chair and a wall.
• Tuesday: a 20-minute walk at a pace where you can still talk.
• Wednesday: a five-minute stretch or a lazy workout idea.
• Thursday: a 15-minute beginner workout at home, repeating the same movements.
• Friday: a 20-minute walk, or an indoor walking workout on a wet day.
• Saturday: a free choice, such as a longer walk, a class or time outdoors.
• Sunday: rest, gentle mobility and a quick look at the week ahead.

Adjust on low-energy days

When energy is low, switch to the minimum version rather than skipping the whole week. Five minutes of walking or stretching keeps the habit alive. You can also swap days, for example moving Tuesday's walk to Wednesday, as long as you do not pile several sessions into one day.

If you have a health condition or have not exercised for a long time, speak with your doctor before starting a new plan. Stop if you feel pain, dizziness or unusual breathlessness.

Track the week, not the day

Mark the days you moved, even briefly. A week with four marks is a good week, and a week with two marks is still useful information about what needs to change. Avoid judging a single day, because one missed session does not undo the progress you have made.