Let’s be real: Starting a beginner workout routine in a world full of fitness influencers, trending TikTok exercises, and Instagram body goals can feel like walking into the gym with 50 people yelling advice in your ear. It’s overwhelming. It’s confusing. And it can lead to burnout before you’ve even given your body a chance to see progress.
When I first got serious about my fitness journey, I had to make a decision: was I going to try to copy every “glute girl” workout I saw online, or was I going to slow down, get intentional, and figure out what actually worked for me? Spoiler alert: copying everyone else didn’t work. What did work? Getting real about my goals, listening to my body, and building a routine that honored where I was—not where someone else was.
So if you’re in the early stages of building your beginner workout routine and already feel the burnout creeping in, here’s exactly how I created a sustainable, motivating, and realistic plan without losing my mind (or my motivation).
Step 1: Separate Yourself From the Influencer Fitness Pipeline
This is the biggest game-changer right here.
One of the first things I had to unlearn was thinking I needed to work out like the girls I followed on Instagram. The truth? Most influencers you see online are in year 4 or 5 of their fitness journeys. They’re training for aesthetics, or hypertrophy, or sculpting a physique they’ve already spent years building. I was just trying to get consistent without collapsing after three sets of squats.
It took me a while to realize: I’m not training like them because I’m not where they are. And that’s not shade—it’s strategy.
So I stopped trying to do “the best workout for glute growth” or “the top 3 back-building exercises.” Because let’s be honest, every week there’s a new “top 3.” Instead, I focused on learning my body. My goals. My limitations. My likes and dislikes. And that’s where everything shifted.
Want to learn more about how I got started on my fitness journey Check out my post, My Fitness Transformation Journey: From Struggle to Strength.
Step 2: Give Your Routine Time to Work
In the beginning, I was tempted to tweak my workout every single week. I’d watch a TikTok, see a new exercise, and feel like, “Oh no, I’ve been doing it wrong!” It was constant second-guessing and no real consistency. That led to burnout faster than I could blink.
Eventually, I committed to this: do the same workout routine for at least 4–6 weeks before deciding if it’s not working.
That doesn’t mean no flexibility—but it does mean giving your body a chance to adapt and grow.
When you switch too fast, you’re not giving yourself the data to track real progress. Instead, stick with a core set of movements (like squats, RDLs, seated rows, etc.), track how they feel week to week, and then adjust based on performance, not panic.
If you’re working through unrealistic expectations about what progress “should” look like, I break it all down in my post: What it Means to Have a Realistic Fitness Journey. It’s a must-read if you’ve ever felt behind just because your journey doesn’t look like someone else’s.
Step 3: Personalize the Workout to Fit You
Here’s my unpopular opinion: I’m not doing exercises I hate. Period.
I don’t care if Bulgarian split squats are the “holy grail” of glute growth. I tried them. I hated them. And guess what? I took them out of my routine.
Same with burpees. Don’t even talk to me about burpees.
There are so many ways to target the same muscle groups. So if you absolutely dread a movement? Replace it. Find an alternative that targets the same area and makes you actually want to show up.
If you’re trying to build a beginner workout routine that lasts, it needs to fit your preferences. That’s how it becomes a habit instead of a punishment.
I recently got into running, and if you’re interested in diversifying your workouts, check it out at Beginner Running Tips: What I’ve Learned in My First 5 Weeks!
Step 4: Block Out the Noise and Avoid Decision Fatigue
Influencers love to tell you “this is the best way to get results.” But guess what? They all say different things. And when you’re consuming 15 different creators with 15 different routines, it gets loud real fast.
In the beginning, I felt like I was doing it wrong no matter what I did. I’d see one creator say, “You have to hip thrust to grow glutes,” while another swore by lunges. And it made me spiral: “Wait, am I missing the key move?”
The truth is, there is no one “perfect” beginner workout routine. There is only the routine that works best for your goals, your schedule, and your energy levels. You don’t need 30 exercises to build muscle. You need 5–6 solid ones that you do consistently, with good form and intentionality.
Also, if you’re starting your beginner workout routine and want to avoid decision fatigue at the gym, I put together an Amazon list of my absolute gym faves—stuff I actually use every week. From ankle straps to cute resistance bands, it’s all in there. Shop my Amazon Gym Faves here
(Note: As an Amazon Associate, I earn from qualifying purchases—aka, your support helps keep the nerdy magic alive! 💫)
Step 5: Ask for Help—and Yes, I Asked ChatGPT
This is the part where I shamelessly plug my favorite personal assistant: ChatGPT.
When I finally got clear on my goals (fat loss, muscle definition, and not crying through my workouts), I went to ChatGPT and said:
“Hey, I’m 6 feet tall, weigh XYZ, and want to lose fat while building muscle. I can workout 4 times a week realisticly and I don’t like these exercises. Please make me a beginner workout routine.”
And it did. I also sent it some pics of my before body and that helped it as well. It created a full gym split that aligned with my energy levels, preferences, and goals. I tested it, tweaked it slightly, and committed to it for a month. I stopped wondering what was “best” and started doing what worked.
Pro tip: if you’re not sure where to start, don’t be afraid to outsource. Get support. And then test what you receive before assuming it’s gospel.
Step 6: Prioritize Proper Form Over Heavy Weight
Let me say this louder for the gym newbies in the back: your form matters more than your weight.
I used to think, “If I’m not lifting heavy, I’m not progressing.” But I learned that a 15 lb RDL with proper form will destroy your hamstrings and glutes in the best way—way more than a sloppy 40 lb rep ever will.
Some of the most effective progress I’ve made has come from:
- Slowing down the reps
- Adding pauses at the bottom
- Holding the contraction longer
- Controlling the eccentric (lowering) portion
These are all forms of progressive overload. You don’t have to keep jumping up in weight. You just have to challenge your muscles intentionally.
Step 7: Learn As You Go—Tutorials Are Your Best Friend
If you’re not 100% sure what you’re doing, that’s okay. No one walked into the gym knowing how to brace their core or set up for a proper row.
That’s why I’d literally pull up TikTok or YouTube videos mid-set—yes, phone brightness on low—to make sure I was doing things right.
Focus on cues like:
- Core engaged
- Pelvis tucked (not flared)
- Shoulders down and back
- Knees tracking over toes
- Full range of motion
These little things add up. And they prevent injuries, boost results, and build confidence fast.
Final Thoughts: Build Your Routine, Not Theirs
If you’re trying to build a beginner workout routine without burning out, here’s the core truth:
You don’t need to be perfect. You just need to be consistent.
Don’t try to copy everyone. Don’t chase every trend. And don’t force yourself to do movements you hate just because someone online told you to.
Your routine should feel empowering, not exhausting. Challenging, not soul-crushing. Motivating, not defeating.
Let your body adapt. Let your preferences lead. And give yourself permission to learn, adjust, and thrive.
Ready to Build Your Routine?
Start by writing down:
- Your current fitness level
- Your weekly schedule availability
- Your goals (fat loss, strength, aesthetics, etc.)
- Movements you love—and ones you refuse to do
Then take that list to ChatGPT, your journal, or a personal trainer, and build from there. You’ve got this, and I’m rooting for you every single step of the way.
Stay strong, stay consistent, and keep pushing forward.
Happy growing, Nerdy Babes! ✨💖
✨ Don’t Miss a Thing! ✨
Let’s keep the nerdy vibes going! 📚🎉 Follow me on TikTok, Pinterest, and Instagram for bookish fun, anime recs, and self-love magic.
Want more? Everything I mentioned — plus links to my favorite tools, routines, and Amazon faves — lives here on my Shop Page!
📥 Free Soft Life Reset Kit
7 aesthetic digital downloads to help you glow up with structure, softness, and style.
Sign up below to unlock planners, trackers, and cozy routine tools — free inside The Nerdy Babe Vault.
More on fitness…