September puts everyone back on a schedule. If your workouts fell off over the summer, or you've never had a routine at all, this is a good month to start.
The hard part is knowing how. Most people pick up whatever they did last, at the pace they did it last, and end up hurt or discouraged by week three. A low-impact workout for beginners and returners, built around strength training, is one you can repeat two or three times a week without wearing down your joints.
This guide has two paths: one if you've never worked out before, and one if you want to start working out again after time off.
New to [solidcore]? Start here.
Start with low-impact strength training two or three times a week, and give it two months.
A beginner class is a Starter50 or a Foundation50. Book a Starter50 first whenever you can get one.
New to [solidcore]? Start with a Starter50.
A low-impact workout is any exercise where at least one foot stays on the ground, or where your body is supported by water or equipment. Walking, cycling, swimming, and most strength training count. Running and jumping are high-impact.
The term describes the force on your joints. It says nothing about how hard the workout is. [solidcore] is a 50-minute, full-body strength class on our custom-built reformers. Every movement is slow and controlled, which targets your slow-twitch muscle fibers and keeps each muscle group under tension until it reaches failure. Your joints are spared, and your muscles will still shake.
The best beginner workout comes with a coach, so start with Starter50, our intro class. Your coach walks you through the machine before class begins, demonstrates every exercise, and builds rest into the workout. Everyone in the room is learning, so you can stop worrying about who's watching. We recommend three to five beginner classes before your first Signature50. If you're brand new to exercise, plan on five.
You don't need to get in shape before you come. Getting you there is what the class is for.
Your muscles remember more than you'd expect. A University study had people lifted for 10 weeks then Completely stop for 10 weeks and then start again. Based on their findings, the participants were back to their pre-break strength within 5 weeks and finished at the same level as the group that never stopped.
A summer off is about that long. That head start makes your path shorter but the machine is still new to you, so you begin with beginner classes too.
Coming back to [solidcore] after a break? You already know the machine, so go straight to Signature50 and tell your coach you've been away.* They'll cue lighter spring loads while you build back up. If you've been out because of an injury, a surgery, or a pregnancy, check with your doctor first.
Try these in order:
Wear something fitted, bring water, and arrive 10 minutes early so your coach can set you up on the machine. Expect to shake, and expect to be sore for a day or two. Our 101 beginner guide covers the rest, and our guide to [solidcore] classes for beginners compares the class formats. After week four, plan on two to three classes a week if you also run, lift, or play a sport, and four to five if [solidcore] is your main workout.
Not sure which path? Book your first class.
A 2024 review of 20 studies found that a new health habit takes a median of 59 to 66 days to become automatic. Start this week and that puts you right around Thanksgiving. Your routine will be in place before the holidays arrive to test it, and by the time everyone else is making a resolution, you'll be three months in.
What is the best low-impact workout for beginners?
The best low-impact workout for beginners builds strength, keeps force off your joints, and comes with instruction. Walking, cycling, and swimming are good low-impact cardio. For strength, look for slow, controlled resistance training with a coach who can check your form, like a Starter50 class at [solidcore].
Is low-impact the same as low-intensity?
No. Low-impact means there's no jumping or landing, so your joints absorb very little force. Intensity is how hard your muscles and heart are working. [solidcore] is both low-impact and high-intensity.
Can you build muscle with low-impact strength training?
Yes. Research shows that lighter resistance builds muscle about as well as heavy weight when each set is taken to failure. A slow tempo and more time under tension get you there without heavy loads.
How do I start working out again after a long break?
Start with two or three sessions a week at a lower intensity than where you left off, with a rest day between them. Choose low-impact strength training so your joints can catch up with your muscles. In one study, people who stopped lifting for 10 weeks were back to their previous strength within five weeks.
How many days a week should a beginner work out?
Two to three days of strength training a week is a good starting point. The CDC recommends at least two days of muscle-strengthening activity a week for adults.
How many Starter50 classes should I take before Signature50?
We recommend three to five Starter50 or Foundation50 classes before your first Signature50. Plan on five if you've never worked out before, and three if you're starting again after time off. If Starter50 is booked or isn't on the schedule, a Foundation50 or a Signature50: Full Body works too.
Ready to Start?
Pick your path, book your first class, and tell your coach whether you're brand new or starting again. Give it two classes a week through Thanksgiving. You'll head into the holidays stronger for it.
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