Beginner workout guide: CDC guidelines for exercise beginners!

Indian woman in gym - CDC textThe CDC has a few tips for those starting a workout program or exercise routine. These are listed below.

Still need more guidance? Visit my new website for a customized workout program specific to your body and goals! GymMenu!

What Is Physical Activity?

“Physical activity is any body movement that works your muscles and requires more energy than resting. Walking, running, dancing, swimming, yoga, and gardening are a few examples of physical activity. According to the Department of Health and Human Services’“2008 Physical Activity Guidelines for Americans,”external link icon physical activity generally refers to movement that enhances health. Exercise is a type of physical activity that’s planned and structured. Lifting weights, taking an aerobics class, and playing on a sports team are examples of exercise. Physical activity is good for many parts of your body.” – Source,

Physical Activity Guidelines


If you are a healthy pregnant or postpartum woman, physical activity is good for your overall health. See our section on Healthy Pregnant or Postpartum Women.*The 2008 Physical Activity Guidelines for Americans do not include guidelines for children younger than 6 years old.

The Perfect Muscle Workout order from start to finish!

This article explains how exercise is more effective when working out from largest to smallest body parts.


A full body workout order from largest muscles groups to smallest is best for every body!

Squat An ideal workout order includes: Squats, lunges, or leg press first, followed by chest, pushups, and back next.

Start big, work smaller.

This muscle workout order ensures rapid calorie burn and faster metabolism gains ideal for every body type!


Working out the larger muscle groups first is the most efficient workout format for the following reasons:

  1. You burn more calories
  2. You speed up/elevate your metabolism
  3. You see faster muscle mass and tone gains
  4. Your body burns more calories in less time!


Knowing which body part to workout first can make or break your workout program or exercise routine. I advocate the “largest to smallest” body part workout order because you will maximize results and minimize time in the gym! – Justin Stobbs, Founder

It is silly to work the smaller body parts first like biceps and triceps (arms) THEN try to perform pullups or pushups next. You will be too tired because you already fatigued your arms. Think of it like this; when you wash your car you do not start with the “detailing” first and then wash the car. You wash the entire car with a very general broad cleaning then work to the finer points like the tires, rims, carpet, etc. Do the same thing with your body! Start big then work small.


So what muscle workout order is best for you?

Exercise your large body parts using squats, lunges, pullups and pushups FIRST. Next perform your isolation movements for abs, shoulders, biceps and triceps! I tell clients ABS work as great “rest sets” between other sets of legs and arms. Sneak them in between sets! This way your arms rest while working out your abs. No more “forgetting to exercise the stomach”!


Now that you are ready to workout and get fit, try my workout video and exercise how-to photos below!

Learn how to Exercise and Improve your body!
Learn how to Exercise and Improve your body!

Muscle workout order is important. When your goal is to burn the most calories, exercise the larger muscle groups!

* Less muscle used = less calories burned = slow results.  


* More muscle used = more calories burned = fast results.


*Muscle workout order is a general guide for beginners: Muscle workout order, muscle training order, gym workout order, exercise workout order, exercise program, work out order, gym exercise orders, best workout order, easy muscle workout program, should all be supervised by fitness professionals. Muscle workout order is very important!*