Training Plan for Beginners: How to Prepare Your Body for More Demanding Outdoor Activities

Regular movement is the first step toward better fitness, health and mental well-being for all of us. If you are preparing for more demanding outdoor activities such as mountain hiking, trail running or long bike rides, it is a good idea to gradually prepare your body for this type of load.

A well-designed training plan will help you build basic physical fitness, improve endurance and prevent injuries. In this article, you will learn how to set up your training correctly so you can explore the outdoors safely and with joy.

Setting your goal

• Strengthen key areas of the body (legs, core, back)
• Improve your fitness and body coordination
• Prevent injuries and overloading during outdoor activities

Sample systematic schedule

• Strength training 3× a week (30–45 min)
• Light cardio activity 2× a week – walking, brisk walking, cycling, light running, swimming
• 2 days of rest or active recovery (yoga, stretching)

Universal warm-up

(approx. 6–8 minutes, suitable for training at home or in the gym)

1. Joint mobilisation and movement preparation (2–3 minutes)

Goal: Mobilise the joints and prepare them for exercise

Circular movements – always 10× in each direction:

• Ankles and knees – a great option is lying on your back with your legs lifted at a right angle. First rotate both ankles outward, then inward, and then do the same with the knees.
• Hips – large pelvic circles while standing, with the option to add a light dynamic trunk rotation
• Shoulders – large arm circles forward and backward
• Elbows and wrists

What not to forget:

• Breathe freely, no jerky movements
• Perform smooth, controlled movements
• Do not skip smaller joints
• If you feel stiffness in any joint, spend a little more time mobilising it

2. Dynamic warm-up (3–5 minutes)

Goal: Increase your heart rate, warm up the muscles and prepare both your body and mind for performance

Warm-up block – no breaks (1–2 rounds)

1. 20 jumping jacks
2. 10–15 regular squats
3. 30s running in place – high knees
4. 10× dynamic standing trunk rotations (engaged core, alternating right and left)

Home training version

Main part (30 minutes)

I recommend doing the following exercises as a circuit training session – meaning you perform one set of each exercise and then move straight on to the next one.

In total, complete 3–4 sets of each exercise, depending on how much time and energy you have.

For each exercise, perform 10–15 repetitions depending on your perceived effort – it should not feel completely easy. If the exercise feels easy, try a more difficult variation or add extra repetitions. For the plank, hold a strong position for 30–60s.

1. Bird-dog

• 10 repetitions on each side
• ➡️ Strengthens: deep core muscles, trunk and spine stability
• How to perform: Start on your hands and knees. Alternately extend one arm and the opposite leg. Keep your balance and avoid arching your lower back.

2. Jump squats

• ➡️ Targets: explosiveness, glutes, quadriceps, fitness
• How to perform: Perform a regular squat and jump up at the end of the movement. Land softly and immediately move into the next repetition.

3. Push-ups

• ➡️ Strengthen: chest, triceps, core
• How to perform: Keep your body in one straight line, with your palms slightly wider than shoulder-width apart to put more focus on the chest. Your elbows should point slightly out to the sides. Lower your body almost to the floor and push back up.
• Alternative: Knee push-ups for beginners or anyone who needs an easier variation.

4. Reverse lunges

• ➡️ Strengthen: thighs, glutes, stability
• How to perform: Take a long step backward, lower the back knee almost to the ground and keep the front knee roughly above the toes. Keep most of the weight on the heel of the front foot.

5. Glute bridge + arm raise

• ➡️ Strengthens: glutes, core and shoulders
• How to perform: Lie on your back, knees bent hip-width apart, feet flat on the floor. Lift your pelvis upward while raising your straight arms overhead. Then return to the starting position.

6. Plank

• 30–60 seconds
• ➡️ Strengthens: core, stabilising muscles
• How to perform: Support yourself on your forearms and toes, keeping your body in one straight line. Do not push your shoulders up toward your ears, keep your core active and avoid arching your lower back.

Cardio (optional extra 10–20 minutes)

Jump rope, fast stair walking, running in place, mountain climbers.

Final static stretching (5 minutes)

After training, it is ideal to include a short static stretching session, where you hold the muscle under mild tension for several seconds, without significant pain or bouncing. Stretching helps release tension, support recovery and improve mobility in the long term.

What to focus on:

Focus mainly on muscle groups that are the tightest or were most loaded during training. These are usually:

• Hamstrings
• Glutes
• Spinal erectors and lower back
• Chest muscles
• Optionally calves, neck and hips

Hold each stretched muscle for at least 20–30 seconds, breathe deeply and try to release tension.

Gym training version

Again, start with the universal warm-up and then move on to the main part of the training session.

Main part (40–50 minutes)

For the following exercises, complete 3–4 sets of each exercise, depending on how much time and energy you have.

For each exercise, perform 10–15 repetitions depending on your perceived effort – it should not feel completely easy. If the exercise feels too easy, increase the load or add extra repetitions.

1. Crunches on a stability ball or BOSU

• ➡️ Strengthen: abdominal muscles
• How to perform: Lie with your lower back on the ball/BOSU, feet on the floor, hands behind your head or on your chest. Smoothly lift your chest toward the ceiling while keeping your lower back supported. Do not strain your neck.

2. Dumbbell sumo squats

• ➡️ Strengthen: thighs, glutes, core
• How to perform: Stand with a wide stance, toes turned outward, holding a dumbbell with both hands between your legs. Squat down with a straight back and engaged core, then return to the standing position.

3. Walking lunges with dumbbells

• ➡️ Strengthen: thighs and glutes, support stability
• How to perform: Hold dumbbells by your sides and step forward alternately with your right and left leg. Lower the back knee close to the ground and keep the front knee roughly above the toes. Keep your torso upright.

4. Medicine ball or cable rotations

• ➡️ Targets: oblique abdominal muscles, trunk rotation
• How to perform: From a standing position, perform a rotational movement diagonally across the body.

5. Kettlebell swings

• ➡️ Target: glutes, hamstrings, core
• How to perform: Stand shoulder-width apart and hold the kettlebell with both hands. Drive the movement from your hips – not your arms. Swing the kettlebell up to chest height, then let it drop naturally between your legs. Keep your back straight – the movement comes from the hips.

6. Lat pulldown to the chest

• ➡️ Strengthens: back muscles, especially around the shoulder blades
• How to perform: Sit under the cable machine and grip the bar with an overhand grip wider than shoulder-width. Pull the bar smoothly toward the upper chest, drawing the shoulder blades together. Slowly return to the starting position.

7. Dumbbell bench press on a flat bench

• ➡️ Strengthens: chest, triceps, shoulders
• How to perform: Lie on a flat bench, holding the dumbbells next to your chest. Press them upward until they almost touch, then slowly lower them back down. Keep a slight natural arch in your back and your feet firmly on the floor.

Just like in the home training version, you can add optional cardio (10–20 minutes).

I would also recommend not skipping the final static stretching (5 minutes).