Basic / Your starting line
Your first chapter in the gym starts with a clear plan. Learn the movements, find a rhythm, and build confidence one session at a time.
Explore the plansSmall steps. Stronger habits. Your pace.
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Basic plans
Simple routines for beginners building strength, technique, and consistency. Each letter is a different routine within the same difficulty level.
3 sessions per week · 70–90 minutes · 8 weeks
Estimated burn: 180–240 kcal / session
Weekly estimate: 540–720 kcal across 3 sessions
75 kg male reference profile. Actual burn varies by body weight and workout intensity. Personalize your goals in Vitalo.
Build strength and support fat loss through consistent training, nutrition and recovery.
View 8-Week Gym Plan2 sessions per week · 35–50 minutes · 4 weeks
Maintain comfortable movement, practise basic strength exercises, and build an activity routine that can adapt throughout pregnancy. This is general educational guidance, not an individually assessed prescription.
View Prenatal3 sessions per week · 45–60 minutes · 8 weeks
A 3-day beginner gym workout plan for women who want to learn fundamental movements and build general strength. Each session includes lower-body, pushing, pulling and core work. Women do not need a separate set of strength-training rules: your starting point, health, preferences and recovery matter more than gender. This routine is not a weight-loss promise or a specialist pregnancy or postpartum programme.
View Women’s Beginner PlanKeep the rhythm going
Track meals, hydration, habits, mood, and body progress together in Vitalo.