Start Here: Build Your First Training Week

You do not need to work on every skill in this site at once. Choose one strength routine, one comfortable mobility option, and a way to record what you actually did. Treat the first week as a chance to find a repeatable starting level.

1. Choose the problem you want to solve

I want a simple strength routine

Start with thebeginner bodyweight workout. Use the easiest variations first. Read the equipment section before setting up any pulling exercise.

I feel stiff after sitting

Try thedesk-worker mobility routine. Work in a comfortable range. A mobility routine is not a treatment for unexplained pain.

I want to learn a gymnastics skill

Read the prerequisites in thehandstand guide orcartwheel guide. Arrange qualified instruction for inversions and new acrobatic movements.

2. Make the first session small

Clear your floor space. Check that equipment is designed for the load and secured as its manufacturer requires.
Use the warm-up guide, then try a few easy repetitions.
Choose a variation you can control while breathing normally. Stop before technique breaks down.
Record the variation, repetitions or hold time, and how you felt afterward.
If a movement hurts, stop it. Replacing it with rest is a valid choice.

If you have an injury, symptoms, a health condition, or uncertainty about exercise suitability, get individual advice first. Read our disclaimer before following a routine.

3. Use a weekly example, not every article at once

This example is for a reader starting general strength work. Days are interchangeable. It is not a full aerobic activity plan or a requirement to train through fatigue.

Day	Example choice	What to record
Monday	Beginner strength, using easy variations	Variation and controlled repetitions
Tuesday	Comfortable walk or rest	Energy and any lingering soreness
Wednesday	Repeat strength if recovered	Whether the same workload feels manageable
Thursday	Optional gentle mobility	Comfort, rather than maximum depth
Friday	Rest or another easy session if ready	Fatigue and exercise control
Weekend	Rest, walking, or an enjoyable activity	What you want to repeat next week

For broader activity goals, see theCDC's adult physical activity guidance. The schedule here is an illustration of organizing Ko Myat articles; it is not a CDC program.

4. Decide what to do next time

Comfortable and controlled: repeat the same session before adding difficulty.
Too demanding: use an easier variation, fewer repetitions, or more rest.
Sore or unusually tired: see the recovery guide and reduce the workload.
Pain, dizziness, numbness, or feeling unwell: stop and seek appropriate advice.

When progress becomes consistent, change just one training variable. Thebodyweight progression guideexplains ways to do that without changing the whole plan.

5. Copy or print this practice log

Use your browser's Print command, or copy these columns into a notebook. Nothing you write in your own log is sent to Ko Myat.

Date	Exercise / variation	Sets × reps / seconds	Notes / next choice
________	________	________	________
________	________	________	________
________	________	________	________
________	________	________	________
________	________	________	________

Questions or a confusing instruction? Contact Ko Myat with the article URL. Read our editorial policy for how sources and corrections are handled.