75 Medium Beginner Workout Plan: Week-by-Week Guide for Complete Beginners

Starting the 75 Medium Challenge as a fitness beginner might feel intimidating, but it's actually the perfect program for building lasting exercise habits. According to the CDC's Physical Activity Guidelines, adults need at least 150 minutes of moderate-intensity activity per week—and 75 Medium's daily 45-minute workout gets you there while creating sustainable habits.

This plan is designed specifically for those who haven't exercised regularly (or at all) before starting 75 Medium. You'll progress gradually from walking and basic movements to more challenging workouts over the 75 days.

Before You Start: Setting Yourself Up for Success

The most important thing for beginners is to start where you are—not where you think you should be. Here's how to prepare:

Get the Right Gear

• Comfortable shoes: Proper walking or cross-training shoes prevent injury
• Moisture-wicking clothes: You'll be more comfortable and consistent
• Water bottle: Hydration is crucial for workout performance
• Timer or phone: To track your 45 minutes

Establish Your Baseline

On Day 1, note where you're starting:

• How far can you walk in 20 minutes?
• How many push-ups (on knees is fine)?
• How many squats before you need a break?
• Can you hold a plank? For how long?

These numbers aren't judgment—they're your starting point. You'll compare against them on Day 75.

Weeks 1-2: Foundation Phase

Goal: Build the habit and prepare your body for consistent movement.

Primary Focus: Walking + Basic Movement

Your first two weeks should prioritize getting comfortable with daily exercise. Don't worry about intensity—focus on showing up.

Weeks 3-4: Building Phase

Goal: Introduce structured strength training and cardio intervals.

Weekly Structure

• 3 days: Walking or light cardio (45 min)
• 2 days: Bodyweight strength circuits (45 min)
• 2 days: Mixed cardio + strength (45 min)

Strength Exercises to Master

Practice these fundamental movements with perfect form before adding difficulty:

• Wall push-ups: Progress toward floor push-ups
• Chair squats: Sit back to a chair, stand up
• Assisted lunges: Hold a wall or chair for balance
• Dead bugs: Core work without straining your back
• Glute bridges: Essential for hip strength

Weeks 5-6: Progressing Phase

Goal: Increase intensity and introduce new exercise types.

By now your body has adapted significantly. The Mayo Clinic notes that fitness improvements typically become noticeable after 4-6 weeks of consistent exercise.

New Workout Options

• Incline walking: Find hills or use treadmill incline
• Light jogging intervals: Jog 1 minute, walk 4 minutes, repeat
• Floor push-ups: On knees if needed
• Unassisted squats: Full depth without chair
• Plank holds: Build up to 30-second holds

Sample Week 5 Schedule

Weeks 7-8: Challenging Phase

Goal: Push your limits while maintaining consistency.

Progressive Challenges

Now you're ready to increase difficulty:

• Add resistance bands to strength exercises
• Increase walking pace or add more jogging intervals
• Try new activities (swimming, cycling, dance classes)
• Increase reps or sets in your strength workouts

Listen to Your Body

At this stage, some soreness is normal, but sharp pain is not. If you experience:

• Joint pain that doesn't resolve with rest
• Extreme fatigue affecting daily life
• Persistent muscle soreness beyond 48 hours

Consider an extra recovery day. Read our overtraining and recovery guide for more details.

Weeks 9-11: Peak Performance Phase

Goal: Maintain momentum and finish strong without burnout.

The Final Stretch Strategy

You've come so far! The last few weeks are about:

• Maintaining consistency: Don't increase intensity too much
• Enjoying the process: Try fun activities you've been curious about
• Celebrating progress: Compare to your Day 1 baseline
• Planning beyond 75: Think about your post-challenge routine

Sample Beginner Workouts

45-Minute Beginner Full Body Circuit

Warm-up (5 min): March in place, arm circles, gentle squats

Circuit 1 (12 min): 3 rounds

• 10 wall push-ups
• 10 chair squats
• 20-second plank (or as long as possible)
• Rest 30 seconds

Circuit 2 (12 min): 3 rounds

• 10 alternating lunges (5 each leg)
• 10 glute bridges
• 10 dead bugs (5 each side)
• Rest 30 seconds

Cardio Block (10 min):

• March in place 2 minutes
• Step touches 2 minutes
• Repeat twice

Cool-down (6 min): Stretch all major muscle groups

45-Minute Walking Workout

• 0-5 min: Easy pace warm-up
• 5-15 min: Brisk walking (can hold conversation but slightly breathless)
• 15-20 min: Moderate pace recovery
• 20-30 min: Brisk walking with arm swings
• 30-35 min: Power walking (fastest sustainable pace)
• 35-40 min: Moderate pace cool-down
• 40-45 min: Easy pace + stretching breaks

Essential Form Tips

Squat Form

• Feet shoulder-width apart, toes slightly out
• Push hips back first, then bend knees
• Keep weight in heels, knees tracking over toes
• Chest up, core engaged

Push-Up Form

• Hands slightly wider than shoulders
• Body in straight line from head to heels (or knees)
• Lower chest toward floor, elbows at 45-degree angle
• Push through palms to return

Plank Form

• Forearms flat, elbows under shoulders
• Body in straight line—no sagging or piking
• Engage core by pulling belly button toward spine
• Breathe steadily throughout

Common Beginner Mistakes to Avoid

1. Starting Too Intense

The biggest mistake is going all-out on Day 1. You have 75 days—pace yourself. Starting too hard leads to burnout, injury, and quitting.

2. Skipping Rest Days

Active recovery isn't cheating—it's essential. Your muscles grow during rest, not during the workout itself.

3. Comparing to Others

Your only competition is yesterday's version of you. Someone else's workout video doesn't define your success.

4. Neglecting Warm-Up and Cool-Down

Five minutes of warm-up prevents weeks of injury recovery. Always prepare your body before intense movement.

5. Not Tracking Progress

Keep a simple log of what you did each day. You'll be motivated by seeing how far you've come.

Related Resources

• ← Back to Complete Guide
• Workout Guide Overview
• Strength Training Plan
• Cardio Plan
• Overtraining & Recovery Guide
• 75 Medium for Absolute Beginners