If you're new to working out, starting can feel a little scary. But the good news is, you don’t have to be an athlete to get stronger. This 30-day exercise challenge for beginners is made just for you. It’s easy to follow, doesn’t require a gym, and will help you build strong habits one day at a time.

Each day includes light movement, bodyweight exercises, and rest when needed. Just focus on showing up every day, and you'll start to feel the difference.

Here’s a sample of what your beginner challenge could look like:

• Day 1: 10 squats, 10 wall push-ups, 20-second plank
• Day 2: 15 jumping jacks, 10 crunches, 10 lunges
• Day 3: Rest day
• Day 4: 12 squats, 12 wall push-ups, 25-second plank
• Day 5: 15 jumping jacks, 12 crunches, 10-second wall sit
• Day 6: Rest day
• Day 7: Light 10-minute walk or stretch
• Day 8–30: Repeat and increase reps slowly

You can adjust the challenge based on your fitness level. If something feels too hard, do fewer reps. If it feels too easy, add more. The goal is to build a routine and stay consistent.

Tips for success:

• Drink plenty of water
• Wear comfortable clothes
• Warm up and cool down
• Listen to your body
• Celebrate small wins

Track Your Progress with PumpPal

PumpPal makes it easy to follow your beginner challenge. You can log exercises, track your streak, and watch your progress grow over time. Whether you’re working out at home or at the gym, PumpPal helps you stay focused and motivated.

• Create your own challenge or follow a pre-made plan
• Log workouts with just a few taps
• Stay on track with daily reminders
• Watch your fitness journey unfold

Download PumpPal now and take the first step toward a stronger, healthier you.