10 Best Workout Apps for Beginners in 2026

Matt Dustin, CSCS, PN1-NC, says that personalized workout programs can be very beneficial, especially once you’re past the beginner stage. To earn 3 out of 5 stars, an app should have programs you can join that give you a structured workout schedule, but they are not coached programs or group programs (you just follow it on your own terms). Maybe you get push notifications, or there’s a feature where you can integrate the workout app with your online calendar, but no human support or interaction. If an app requires you to have access to a full gym or only has a small percentage of workouts that can be performed with minimal equipment, that was cause for a 1- or 2-star rating.

Best for building fitness habits: Nike Training Club

Thanks to a relatively recent acquisition of software company Runtastic, adidas delivers two of the best workout apps for iOS and Android. On the running app, you’ll find route tracking, coaching, and various challenges. The training app targets bodyweight routines and includes guided sessions, amongst other things. Bolstered by cutting-edge technology, this top fitness app tracks your biometric data and then reacts in real-time.

An Old-School Live Service

For those who are training for a race or looking to add running to their high-intensity workout regimen, I think Nike is among the best running apps. After using this app for years myself, I think this one is hard to beat, especially if you have new running goals. An audio-focused streaming workout app that lets you take your workouts anywhere you want to go. However, there isn’t much of an accountability factor, so I’d give this category a 2 out of 5. There’s no option to work with a coach, nor is there a live in-app community.

Petra Mendoza, a fan of Down Dog, used it for prenatal yoga throughout her pregnancy. While a handful of apps are free, many of these workout apps require a subscription. Take advantage of any trial period and then try a monthly subscription to see if the app meets your needs. If you like what you see, you can always switch to an annual subscription, which usually lowers your monthly cost.

• If you’re trying to bulk up, you may also want to consider using SHRED in tandem with a supplement—perhaps one found on our list of the best protein powders for muscle gain.
• You’ll be able to choose machine specific workouts, including treadmills, ellipticals, rowers, and exercise bikes.
• The biggest things you’ll want to think about before starting a fitness program are your current fitness level, a realistic and balanced program pace and equipment you have access to.
• We appreciated the clear labels that explained the duration of each flow, along with the intended intensity level.
• Explore the milestones that have shaped our story for nearly two centuries.
• However, for strength workouts, Centr is an excellent option, especially as you can filter classes by the equipment you have at hand.

Thankfully, there are a ton of free workout apps that make it easy to do exactly that. The app is also easy to navigate, which our testers agree is important for beginners. SHRED users have the ability to search and filter workouts by muscle group, fitness level, equipment, and type of workout (like strength or cardio). Certified personal trainer and expert product tester Anthony O’Reilly gives SHRED a 5-out-of-5-star rating in the ease of use category. Additionally, you’ll want to download a fitness app that actually provides workouts in your preferred discipline.

The good news is that any kind of movement is better than being sedentary, so there’s nothing wrong with starting small and working your way up to longer workouts. Your goal should be no less than 150 minutes of moderate-intensity activity per week, but if you can’t start at that level, work up to it (and then past it). While there are many dedicated forms of exercise and fitness for adults, you also want to stay physically active throughout the day by taking the stairs, doing yard work, and playing with your grandkids.

Best workout app for meal plans

Currin said it’s known in the medical community that certain ethnic populations have heavier bone density and nuanced body composition. Despite body mass index (BMI) being widely dispelled and not accurate for certain groups of people, BetterMe still uses it and identified her as «morbidly obese.» You can work out in real time with expert instructors and other members from around the world or take a prerecorded class. And, crucially, when you start a workout, think about whether you’re actually enjoying it or have to force yourself to finish.

What is the best workout app for men?

The iFIT app can make your indoor cardio workouts more engaging through a few different avenues. You’ll have the opportunity to join instructor-led workouts, participate in challenges and live races, and choose location-based scenic workouts. The app’s creators bring you this mobile workout trainer that helps you achieve specific fitness goals. It helps you plan your daily workout routines and allows you to decide the number of reps and sets needed.

The 12 best brain games for adults to train memory and focus

JuggernautAI costs slightly more than the average app, thought it offers a longer trial period than most so new users can experience the programming. If you’re not a powerlifter looking to boost your big three lifts, you may want to consider an app service like Shred, which offers workouts for a variety of fitness goals. Although more equipment is needed than in other apps we reviewed, Amanda still gives JuggernautAI a 4-out-of-5-star rating for equipment demands. “You can swap in exercises each day or for an entire block based on what you have handy,” she explains. I primarily train for strength and hypertrophy, and Boostcamp is the best app I’ve ever used.

Best AI Workout App for Men: TR NER by Element 26

You likely have some Nike gear that you rock at the gym—so it might feel right to work out with the Swoosh, too. The Nike Training Club app features more than 180 routines from trainers in categories like yoga, strength training, and more. PUSH will help you tailor a plan to your needs based on the equipment you have available (you will need some equipment).

This app also gives an approximate duration of when you’ll reach your fitness goals. Others will use your GPS to track and provide you with the best routes for running, walking, trekking or hiking. Of course, Strava isn’t going to be an ideal fit for athletes that typically work out at home or who only hit the streets as part of their commute to independent workout app reviews the gym. If you enjoy some outdoor cardio sessions within your regimen, though, this can be an excellent service to keep you on the right path (literally) and informed on your performance results. The MWH Method aims to help you sculpt long, lean lines by practicing controlled, low-impact movements. At the beginning of each practice, you’re prompted to set an intention for your workout.

Best Running App for Women: MapMyFitness

In March 2020, Nike made its Nike Training Club app content completely free for 90 days to help people keep fit while they stayed at home during the COVID-19 pandemic. Since then, the app has been completely free for users, and unlike others on this list, there’s no paid version anymore. However, with so many options out there, including both free and paid apps, it can be hard to know which will suit your training needs.

Healthy Living

The app is free, but you can pay for the Abel Runner’s Club version to access all eight seasons and features. In addition to heart-pounding audio storylines and narrated adventures, there are also virtual races, stat tracking, GPS-enabled maps, and the ability to connect with your Apple Watch or Google Pixel Watch. I have no doubt it’s effective—I burned at least 5 to 10 calories just listening in fear to the YouTube trailer.

Best Workout App for Women: Aaptiv

To earn a 4- or 5-star rating, the trial needs to last for seven days (some apps offer 14 days) and either doesn’t require your credit card to sign up or sends a reminder that your trial is about to end. However, it’s worth noting that not all categories applied to every app we tested. For example, a running app won’t offer much training variety and doesn’t require equipment (aside from your best running shoes, of course).

We’ll translate cutting-edge exercise science into a practical, step-by-step process. I’ve designed the two best calisthenics workout plans for building muscle, strength, and aesthetics; one for beginners and the other for intermediates. Or you could go directly to a 3- or 6-day Push/Pull/Legs (PPL), which splits your body into three workouts based on movement patterns.

Kettlebell Pistol Squat

Excess sodium intake leads to water retention and bloating, which negatively affects your physique on fitness website contact stage. Phase 1 provides around 1,500 calories daily with a high-protein intake. Phase 2 drops calories slightly while maintaining protein levels. Phase 3 further reduces carbs to reveal maximum definition.

This is also the most effective way to make you involuntarily swear at inanimate objects because you’re so tired and beat up. A compound exercise would be the yin to the yang of the isolation exercise. BUT, with the information I’m hitting you with, technically you should have no excuse for not exercising unless (you’re injured or sick). If you’re paying attention here, you may notice I’m setting you up to work out no matter what your current situation is.

Day Workout Split (The Best Weekly Strength Training Plan for Women)

But getting the scales out at every single meal is awkward, tiresome, and confusing (and not to mention a little antisocial). But without strength training, a lot of the weight you lose will be muscle. That leaves you lighter but weaker, and your metabolism drops. Losing about one to two pounds per week is considered steady and sustainable progress. Faster weight loss often means losing muscle along with fat, which can slow your metabolism and make it harder to maintain results long term.

Bodyweight Strength Workout

This Cajun chicken pasta is a super tasty way to pack in protein and keep you full and feeling good. Meal prep in advance for pre-packed, pre-portioned meals to support your fitness goals. Continue to make progress after Stronglifts 5×5 by switching to the following workouts variations and intermediate programs. Sustainable weight loss takes exercise, nutrition, consistency, and recovery.

This Muscle Building Workout Routine is for Anyone Looking to:

You can focus 100% on working the right muscles. The above is just an example of a 2-day training week. You have even more freedom to rearrange your workouts and rest days so that they fit your schedule with only two sessions. If you eat what is needed for building muscles and stick to the routine, you’ll see improvement in strength and size over time, typically after 8 weeks. You can substitute bodyweight versions—push-ups for bench press, split squats for lunges, resistance bands for rows/curls, etc.

That keeps the stimulus fresh and prevents your body from adapting to the same routine. Time your carbohydrate intake strategically around workouts for maximum performance and recovery. Pre-workout carbs provide energy for intense training sessions, while post-workout carbs replenish glycogen stores and support muscle repair. Drinking at least one gallon of water daily promotes fat loss and keeps your metabolism functioning optimally.

There are a seemingly infinite number of exercises, sets, reps, and programs to choose from. Don’t worry – together, we’ll cut through the noise and get to the good stuff. Now you train four times per week, splitting your body into upper and lower workouts so you can do more work for each muscle group per session.

• A superset pairs two exercises back-to-back with short rest, while a circuit moves you through several exercises in sequence before resting.
• Armour means packing on muscle, anaconda is the harnessing of internal pressure (bracing) for stability, and arrow refers to the ability to move powerfully.
• I’ve designed the two best calisthenics workout plans for building muscle, strength, and aesthetics; one for beginners and the other for intermediates.
• And with 9g of protein, it makes a pretty good snack.
• You’ll then transition to the dark blue blocks, and go through your accessory work there.
• The barbell curl is very similar to the dumbbell curl you did in workout A, only it locks you into a fixed path so you can drive the weight up with more power.

The experts at the Center for Disease Control and Prevention state that 20 minutes of exercise a day is really enough to make a difference. And provide significant health benefits like reduced risk of heart disease and improve overall fitness. Week 12 gives you a chance to retest the same lifts or endurance markers from Week 11 and see how your training has changed. Compare how the weight feels, how steady your form is, or how long you can maintain an effort.

Lateral Squat

It includes 150 minutes of moderate exercise and two muscle-strengthening days a week. Whether you’re new to strength training or need a new routine, this 7-day program will lead you through a structured, progressive approach to muscle building. Instead of just burning calories during the session, it builds muscle that increases your resting metabolism over time. Yes, you can build muscle mass with bodyweight exercises, but you have to be strategic about it.

Alternate Kettlebell Shoulder Press

In this section, I’ll go through all the exercises you’ll be doing, the benefits of each, and help you do them correctly. It is perfect as your first program, but can also serve as an ideal point of return if you’ve taken a break from training and want to get back into it. Your routine will perfectly fit the workout setup you have at home. Select this option if you have access to a barbell setup and squat rack and are comfortable with barbell lifts like squat, bench, row, and deadlift.

Increasing intensity

Consider starting with this version if you’re a beginner. Once you’ve finished this program, you can gain access to even more workout plans by joining MH MVP Premium. Make your meatball filling ahead of time, grab your bread, and assemble in the office. Packed with tender steak and rich beefy broth for plenty of protein in a delicious way. This ramen is super easy to meal prep too — simply make your broth separately, and add all your elements together once you’re ready to eat. This Asian-inspired salmon is the perfect meal prep recipe that is heavy on flavour but light on calories.

Bench Press

To start transforming your fitness, simply grab a kettlebell and get into the swing of things. Prep your meals, keep protein high, carbs timed right, and stay hydrated. In just 4 weeks, you can transform your body, reveal hard-earned muscle, and boost your confidence.

Week 2 — Establish Consistency and Confidence

Hit each muscle group 2 to 3 times per week directly or indirectly. Push pull legs or upper and lower splits work well for most. Use progressive overload, good sleep, and enough protein to support growth. You’ll need dumbbells, resistance bands, and a bench. Free weights and machines are good for beginners. Machines are safer to start with before moving to free weights.