How to Do Push-ups: A Guide for Beginners

Looking to start with something new? Starting a new workout routine, whether to stay on top of your health or to reach new fitness goals, is a fantastic endeavor—and anaerobic exercise is a great way to begin.

Anaerobic workouts involve short, intense bursts of exercise and offer many benefits. In this guide, we’ll explain what anaerobic exercise is and why it’s so rewarding. We’ll also provide a simple anaerobic workout plan designed for beginners just starting out, with tips to keep you safe and strong along the way.

Ready to dive in? Keep reading to learn how anaerobic exercise can take your fitness to the next level—then try our beginner-friendly workout plan. Or, jumpstart your routine today with the PF App for free!

What is Anaerobic Exercise?

Anaerobic exercise involves short, intense bursts of physical activity that push your body to work without oxygen. 

The term “anaerobic” literally means “without oxygen,” which is the opposite of “aerobic” or “with oxygen.” Unlike aerobic exercises—such as running or swimming—that require steady, long-term oxygen consumption, anaerobic exercises like sprinting, weightlifting, and high-intensity interval training (HIIT) push your muscles to their limits in a short amount of time.

Examples of anaerobic exercises include:

• Sprinting

• Weightlifting

• High-Intensity Interval Training (HIIT)

Here’s a simple breakdown of how anaerobic exercise works and why it’s so effective: 

During anaerobic exercise, your body uses stored energy from your muscles rather than relying on oxygen as it does with longer, steady activities (like jogging). This is why anaerobic exercises are short but intense—they don’t need oxygen to fuel them.

That burning feeling in your muscles? It’s from lactic acid, which builds up when your body works hard without oxygen. While it can be uncomfortable, it’s actually a sign that your muscles are getting stronger. Plus, one of the most extraordinary things about anaerobic exercise is that you keep burning calories even after you’re done. This happens because your body needs to recover and clear out the lactic acid, which means extra calorie burn for hours after you finish.

Benefits of Anaerobic Exercise for Beginners

Why should beginners incorporate anaerobic exercises into their fitness routine? 

Let’s break down the key benefits of anaerobic exercise:

Builds Strength and Muscle Mass

Anaerobic exercises, such as weightlifting and bodyweight training, force your muscles to work harder by using energy stored within the muscles. When you do anaerobic exercises, your muscles get tiny tears. Don’t worry—it’s a good thing! As your muscles repair themselves, they grow back stronger. The more muscle you have, the more calories you burn throughout the day, even when you're just sitting around.

Improves Endurance and Performance

By challenging your muscles and pushing your body to its limits, anaerobic exercises improve your overall endurance. Over time, this helps improve your performance in other types of physical activity, letting you go harder for extended periods.

Boosts Metabolism

Anaerobic workouts are particularly effective for boosting your metabolism. After an intense anaerobic workout, your body continues to burn calories even at rest—Excess Post-Exercise Oxygen Consumption (EPOC). This effect leads to more significant calorie burn throughout the day.

Supports Weight Loss

Because of the high-intensity nature of anaerobic exercises, they are excellent for fat burning. The short, intense bursts of energy can help you shed fat more efficiently than traditional steady-state cardio exercises.

Beginner’s Anaerobic Exercise Workout Plan

Ready to get started? Here’s a simple workout plan for beginners that focuses on building strength and endurance through anaerobic exercises. Make sure to follow each step to get the most out of your routine.

Warm-Up. Warming up is essential for preparing your muscles and reducing the risk of injury. Begin with 5 minutes of dynamic stretching—focus on movements like arm circles, leg swings, and gentle lunges to get your blood flowing.

1. Sprints

   • Run at maximum speed for 30 seconds, then rest for 90 seconds. Repeat 4 times.

   • Focus on maintaining good posture and driving your knees up during each sprint.

2. Bodyweight Squats

   • Perform 3 sets of 12 reps.

   • Stand with your feet shoulder-width apart, lower your hips back and down, and keep your chest up as you return to standing.

3. Push-Ups

   • Perform 3 sets of 10-12 reps.

   • Keep your body in a straight line, lower yourself until your chest is just above the ground, and push back up.

4. High Knees

   • Perform 20 seconds of high knees, followed by 40 seconds of rest. Repeat 4 times.

   • Focus on lifting your knees toward your chest while staying light on your feet.

5. Planks

   • Hold a plank position for 30 seconds, then rest. Repeat 3 times.

   • Engage your core and keep your body straight from head to heels. 

Cool Down. After completing the workout, take 5 minutes to cool down with some gentle stretches. This will help prevent soreness and aid in recovery. Stretch your legs, arms, and back, it will improve your flexibility while reducing your risk of injury.

Additional Exercises to Try Out

Want to mix up the workout routine above, or just looking for different exercises? Anaerobic exercises come in many forms. 

Here are some easy-to-try options:

1. Burpees

• Start standing, squat down, kick your feet back into a plank, do a push-up, jump your feet back toward your hands, and jump up.

• Burpees work your whole body and help with both strength and cardio.

2. Box Jumps

• Stand in front of a sturdy box or step. Squat down and jump onto the box with both feet, then step back down.

• This exercise builds explosive leg strength and helps improve balance.

3. Deadlifts

• Stand with feet hip-width apart, bend down and grip a barbell or dumbbell, and lift by standing up straight. Keep your back flat.

• Deadlifts target your legs, back, and core, making you stronger overall.

4. Mountain Climbers

• Start in a plank position and quickly alternate driving your knees to your chest, like you're running in place.

• This exercise strengthens your core.

5. Kettlebell Swings

• Hold a kettlebell with both hands, swing it between your legs, and power it up to chest height by thrusting your hips forward.

• Kettlebell swings help boost power in your legs and core while giving you a great cardio workout.

Interchanging your exercises for your routines is perfect for variation. Not only do you get to customize your routines to any personal goals you may have, but switching up your workouts keeps your body balanced.

Tips for Performing Anaerobic Exercises Safely

Staying safe while exercising is crucial, especially when doing high-intensity workouts like anaerobic exercises. Here are a few safety tips to keep in mind:

• Start Slow. Don’t push yourself too hard at the beginning. Focus on gradually building up your endurance and strength.

• Form Over Speed. Proper form is key to preventing injury, especially when doing squats and push-ups.

• Hydration and Nutrition. Drink water before and after your workout, and make sure you’re eating a balanced diet to support your fitness goals.

• Rest. Rest days are just as important as workout days. Give your muscles time to recover to prevent burnout and injuries.

How to Progress in Anaerobic Workouts as a Beginner

As you become more comfortable with your anaerobic routine, here are some ways to keep making progress:

• Gradual Intensity Increase. Over time, try increasing the weight, reps, or intensity of your workouts. Add more sets or reduce rest time for an added challenge.

• Progress Tracking. Keep a log of your workouts. Tracking improvements in reps, weights, or running times can help you stay motivated.

• Cross-Training. Balance your fitness routine by incorporating aerobic exercises, like jogging or cycling, on alternating days.

• Setting Achievable Goals. Set realistic fitness goals that challenge you but are still attainable. This will help keep you motivated and prevent burnout.

Putting it into Practice

Starting anaerobic exercises can be intimidating, but with the right plan and approach, you'll find that they are incredibly effective in building strength, endurance, and overall fitness. Don't be afraid to start slow—everyone begins somewhere, and learning proper technique is the first step toward long-term success.

Ready to get started? Download the PF App now for a customized anaerobic workout plan, and explore a gym near you to kick off your fitness journey today.

Are calves getting left behind in your workout routine? It's time to give them some love with the standing calf raise! The standing calf raise is a practical, easy-to-do exercise that can help you build stronger legs.

Don’t run the race alone! Find a club near you for support and expert guidance when you need it. 

What is the Standing Calf Raise? 

A standing calf raise is a simple, low-impact exercise aimed at strengthening your lower-leg muscles, particularly your calves and ankles. It involves lifting and lowering your heels, while in a standing position, giving your muscles a beneficial workout that helps with daily function. Standing calf raises are just one type of calf raise, and can be performed on the ground or an elevated surface. This exercise, like any calf raise, can be modified depending on your specific fitness needs and goals.

The Benefits of Standing Calf Raises for Beginners

Some think calf raises are merely just to build strength, and while the standing calf raise is great for that, there are many other benefits. These include:

• Strengthens Calf Muscles. The obvious one, but still worth a mention. Calf raises work the upper and lower part of your calf muscles. They improve ankle strength and stability and, in turn, are good for walking, running, and other fun activities.

• Enhances Athletic Performance. Want explosive power? Then you need strong, athletic calves. Many sports require good calf strength. 

• Reduces Risk of Injury. Anything that stresses the lower legs can increase the risk of injury. The calf raise strengthens and stabilizes your ankle muscles, helping prevent sprains and strains.

• Improves Balance and Coordination. The standing calf raise forces you to balance. Balance exercises prevent falls or injuries in exercise and daily life. 

Enough of the benefits—let’s get moving!

How to Do a Standing Calf Raise: Step-by-Step Guide

The standing calf raise is a great exercise for beginners, but it can still be tricky! Some equipment is valuable, like a step-up or a chair for balance. While you can find a way to make this work at home, every PF location provides free equipment to focus on your workout instead of worrying that you’ll have what you need.

The standing calf raise may be a pretty straightforward exercise, but to maximize benefits and avoid injury, it’s pivotal you follow the correct form:

1. Set Up

Stand on a raised surface with the balls of your feet on the edge and your heels dangling off. If you need to, grab a stable surface for support.

2. Starting Position

Spread your feet hip-width apart. Keep your knees slightly bent to target those lower leg muscles and get a deeper workout. Put your weight on the balls of your feet, so when your heels drop below the surface, you are fully stretching those muscles. 

3. Lifting Motion

With your body weight still in the balls of your feet, raise your heels as high as you can. Straighten your legs but don’t lock your knees to maintain flexibility. 

4. Peak Position

Keep your calves raised for 2-3 seconds. This lets your calf muscles fully contract and focuses on controlled movement. 

5. Lowering Motion

Very slowly, lower your heels to the starting position beneath the edge of the step. 

6. Repeat

You should feel the burn soon, but just in case, perform 8-12 repetitions for 3 sets. 

Common Mistakes to Avoid with Standing Calf Raises

Calf raises are an exercise like any other, so improper form can reduce the effectiveness and increase the risk of injury. 

Avoid common mistakes like:

• Bouncing at the Top or Bottom. Too much momentum is detrimental to this movement. Instead, focus on slow and controlled movements–this engages the muscles the right way. 

• Not Using a Full Range of Motion. Lower your heels below the step and raise them to your maximum height to fully engage your calves.

• Locking the Knees. Keeping a slight bent to your knees a.) makes sure you focus on your calf muscles and b.) reduces unnecessary strain on your joints. 

• Leaning Forward or Backward. A neutral spine will ensure your weight stays in the balls of your feet to maximize the effectiveness of the exercise.

• Rushing Through Reps. It’s easy to rush through this simple movement, but to fully activate the calves—you need to take it slow and move deliberately. 

Variations of the Standing Calf Raise for Increased Challenge

As you do the standing calf raise, it’s likely your legs will get stronger, and your body weight won’t be enough. Or, you may want to target specific muscles in your calves. Below are some ways to modify the calf raises for your fitness goals. If you enjoy these exercises, check out these other bodyweight workouts to challenge yourself!

Seated Calf Raise (Plate-Loaded)

On a machine or with a barbell across your knees, you can add resistance to target the lower part of your calf. 

Standing Calf Raise (Plate-Loaded)

To work the upper calf muscle, follow the same steps outlined while holding a weight (or any household object—a plate will work!). 

Calf Extension Machine

The calf-extension machine works wonders at isolating your calf muscles through resistance. It’s ideal for building endurance and muscle mass.

Dumbbell Calf Raise

Similar to the plate-loaded standing calf raise, try holding a dumbbell in each hand. This adds resistance and difficulty, challenging your balance and coordination. 

Single-Leg Calf Raise

In this variation, only raise one calf at a time. This helps individually target your calf muscles and is excellent for improving balance and fixing muscle imbalances.

That’s How to Do Standing Calf Raises Like a Pro

Standing calf raises are a simple, fundamental exercise that helps build lower leg strength, improves balance, and enhances athletic performance. Once you master the proper form of the calf raise and avoid mistakes to truly target the muscles, you can then move on to more challenging variations. 

Congratulations! You are well on your way to developing stronger calves through the calf raise!

Regardless of gym exercise, the standing calf raise is a versatile and valuable exercise for any fitness level. Want to learn more exercises like this one? Get started now for free on the PF App!

If you’re suffering from lower back pain-you’re not alone! Whether it’s from hunching over a desk, lifting too heavy in household chores, or clinical medical issues, lower back pain is a common complaint that can dampen our day-to-day lives. 

Sometimes, relief feels impossible, but there is hope in sight! Below, we’ll explore seven simple stretches that can help ease your pain, with step-by-step instructions for beginners. We’ll also unpack the benefits of stretching for lower back pain and offer tips for getting the most out of your routine.

Don’t accept chronic back pain-embark on a fitness journey for support and expert guidance when you need it. 

Why Stretching Helps Lower Back Pain

Stretching is a great way to ease discomfort and relieve tension in your body. But you’ll also find a few other amazing benefits of stretching your lower back, such as:

Increased Flexibility

Lower back pain is often caused by tight hamstring, back, and hip muscles. By stretching, these muscles are loosened, reducing tension and discomfort in your back. Research shows that consistent lower back stretches significantly reduce lower back pain. 

Better Range of Motion

Even gentle stretching and light movement can help improve mobility, making daily tasks easier. Daily stressors on your body can be improved through daily stretching and increasing the range of motion.

Enhanced Blood Flow and Healing

Stretching improves blood circulation. With increased blood flow, more nutrients can reach the parts of your body you need. This can reduce inflammation and tightness in the lower back and speed up the healing process. 

How to Safely Stretch for Lower Back Pain Relief

Stretching is meant to be a remedy for pain, not a cause. We care about your safety. Here are some essential tips to stretch safely for lower back pain:

Warm Up Before Stretching

Partaking in light aerobic activity, like walking or cycling for five minutes, prepares your muscles for back stretches. This helps prevent injury as the movement loosens your muscles and increases your heart rate. 

Listen to Your Body

Pay attention to how your body feels and moves during lower back stretches. Stop immediately if there’s sharp or persistent pain during a movement. Stretching should only relieve tension, not create it. 

Use Proper Form and Technique

To avoid injury, use good posture by maintaining a neutral spine and proper alignment during each stretch for lower back pain. In centering yourself this way, you will have a deep stretch without hurting your muscles or joints. 

Beginner-Friendly Lower Back Stretches: Step-by-Step Instructions

These beginner back stretches are perfect for everyone—from beginners to lifelong gym buffs. Follow these step-by-step instructions to help aid lower back pain. 

1. Child’s Pose

This lower back stretch elongates the spine and relieves tension in the lower back.

• Kneel on the floor and sit back on your heels, extending your arms forward.

• Place your forehead on the floor.

• Relax and breathe deeply.

• Hold for 20-30 seconds.

2. Cat-Cow Stretch

Cat-Cow improves spinal flexibility, which alleviates muscle stiffness.

• Start on all fours.

• Switch between arching your spine (cow) and rounding it (cat).

  • Cat pose should look like a startled, arched-back Halloween cat

• Repeat slowly 8-10 times.

3. Knees-to-Chest Stretch

An easy stretch—just lie down and hug yourself!

• Lie on your back with your knees bent.

• Bring one or both knees to your chest.

• Hold for 20-30 seconds and relax.

• Repeat 2-3 times.

4. Seated Hamstring Stretch

Hamstrings and lower back pain are often related. Stretching your hamstrings removes pressure from your lower back.

• Sit with your legs long in front of you.

• Reach for your toes, keeping your spine straight.

• Hold for 20-30 seconds.

5. Figure Four Stretch

Figure Four targets the hips and stretches the lower back muscles to loosen your muscles and increase flexibility. 

• Lie on your back. 

• Cross your right ankle over your left knee.

• Pull the left leg toward your chest.

• Hold for 20-30 seconds, then switch sides.

6. Pelvic Tilts

A slightly more dynamic stretch that strengthens your lower back and core while soothing pain.

• Lie on your back with your knees bent.

• Tilt your pelvis upward.

  • This should naturally flatten your lower back against the floor.

• Tighten your core and hold for a few seconds, then relax.

• Do 10-12 slow repetitions. 

7. Standing Forward Bend

Like the seated hamstring stretch, this movement releases tension in your lower back and hamstrings. 

• Keep your feet hip-width apart.

• Slowly bend towards your toes.

• Hold for 20-30 seconds.

Quick Tips for Getting the Most Out of Your Back Stretches

• Warm up before stretching. Light activity helps loosen your muscles and prepare for lower back stretches.

• Hold each stretch for 20-30 seconds. Avoid bouncing or jerking movements, as they can lead to injury. Steadily, holding a stretch deeply works the muscles.

• Listen to your body. Don’t push through the pain. If a stretch hurts, stop, rest, and modify as your body requires. 

Seeking Professional Help for Lower Back Pain

Numerous experts agree on the incredible benefits of stretching. While stretching can be helpful, it may not solve persistent lower back pain. If lower back pain lasts for weeks on end, it is time to seek medical advice. 

Stretch Safely at Planet Fitness

Incorporating regular lower back stretches into your daily routine can improve the frustration caused by lower back pain, relieve uncomfortable symptoms, and increase mobility. Back stretches abound with benefits—increased flexibility for muscle relief, enhanced blood flow for expedited healing, and a better range of motion. In fact, they’re likely to be the first thing your doctor recommends! 

Every Planet Fitness club features a dedicated stretching area, giving you the space to work through each of these moves with proper form, away from the equipment and at your own pace. It's part of our Judgement-Free Zone, designed so you feel comfortable taking the time your body needs.

Not able to make it into the club, or want to build a routine before you go? The PF App offers guided mobility videos you can follow along with anytime, anywhere, making it easy to stay consistent with your stretching even on the go.

For more stretches and fitness tips, keep poking around our blog—or get started on the go for free with the PF App.