How To Split Workouts For Beginners

Are you new to working out and looking for a way to split your workouts effectively? Splitting workouts is a great way to ensure that you are targeting all of your muscles and giving them the proper amount of rest. In this article, we will discuss how to split workouts for beginners in a relaxed and easy-to-understand language.

Table of Contents

• How to Split Workouts for Beginners
• Step-by-Step Guide
• Tips for Splitting Workouts
• Solution to Common Problems
• Frequently Asked Questions
• Pros and Cons of Splitting Workouts

How to Split Workouts for Beginners

The first thing to consider when splitting your workouts is how many days per week you want to work out. For beginners, it is recommended to start with three or four days per week, allowing for adequate rest and recovery time. Once you have decided on the number of days, you can start dividing your workout routine.

There are several ways to split your workouts, but the most common method is to divide them by muscle group or body part. This means that you will work on specific muscle groups each day, allowing for a more focused workout and better results.

Splitting Workouts by Muscle Group

One way to split your workouts is to focus on different muscle groups each day. Here is an example of a four-day split:

• Day 1: Chest and triceps
• Day 2: Back and biceps
• Day 3: Legs and shoulders
• Day 4: Rest day

This split allows you to target each muscle group and give them proper rest time. It also ensures that you are not overworking any one muscle group, which can lead to injury or burnout.

Splitting Workouts by Body Part

Another way to split your workouts is to focus on different body parts each day. Here is an example of a three-day split:

• Day 1: Upper body (chest, back, shoulders, and arms)
• Day 2: Lower body (legs and glutes)
• Day 3: Core (abs and lower back)

This split allows you to target specific areas of your body and gives each area enough time to rest and recover.

Step-by-Step Guide

Here is a step-by-step guide to splitting your workouts:

1. Decide on the number of days per week you want to work out.
2. Choose a split that works for your fitness goals and schedule.
3. Create a workout plan for each day, focusing on specific muscle groups or body parts.
4. Make sure to include rest days in your plan.
5. Stick to your plan and adjust as needed.

Tips for Splitting Workouts

Here are some tips to keep in mind when splitting your workouts:

• Make sure to warm up properly before each workout.
• Incorporate a variety of exercises to target each muscle group.
• Don't overwork any one muscle group – give them time to rest and recover.
• Include rest days in your plan to allow your body to recover.
• Stay hydrated before, during, and after your workouts.

Solution to Common Problems

Here are some common problems beginners face when splitting workouts and how to solve them:

Not Seeing Results

If you are not seeing results, it may be time to switch up your workout routine. Try adding more weight or reps, changing your exercises, or increasing your workout frequency.

Feeling Burnt Out

If you are feeling burnt out, it may be time to take a break or reduce your workout frequency. Make sure to include rest days in your plan and listen to your body.

Injury

If you experience an injury, stop working out immediately and seek medical attention if needed. Take time to rest and recover before returning to your workout routine.

Frequently Asked Questions

How many days per week should I work out?

For beginners, it is recommended to start with three or four days per week.

How long should my workouts be?

Workouts should be around 45-60 minutes long for beginners.

Should I do cardio on my rest days?

It is recommended to take complete rest days and not do any strenuous exercise, including cardio.

Pros and Cons of Splitting Workouts

Pros

• Allows for more focused workouts
• Targets specific muscle groups or body parts
• Provides proper rest time for each muscle group
• Prevents overworking any one muscle group

Cons

• Can be time-consuming
• May require more planning and preparation
• May not work for everyone

Overall, splitting workouts can be a great way for beginners to target specific muscle groups and prevent overworking any one area. By following the tips and advice in this article, you can create a workout plan that works for your fitness goals and schedule.