1. Set goals: First, define your fitness goals, whether to gain muscle, lose fat or shape. Make appropriate training plan and diet plan according to the goal.

2. Make a plan: Make a reasonable fitness plan according to your physical condition and time schedule. The plan should include the number of training per week, the time of each training, the intensity and content of training, etc.

3. Warm-up and stretching: Warm-up exercises should be carried out before each exercise to improve the flexibility of muscles and joints and reduce the risk of sports injuries. Stretching exercise should be carried out after exercise to help muscles recover.

4. Gradually increase the intensity: at the beginning of the exercise, you should choose a lower intensity, and gradually increase the training intensity with the improvement of physical adaptability and strength. Avoid high-intensity training from the beginning and avoid sports injuries.

5. Pay attention to the whole body exercise: novices try to do comprehensive exercise, including the muscles of chest, back, shoulders, arms, abdomen, legs and buttocks. This can improve the coordination and balance of the body and avoid the disharmony caused by the over-development of some parts.

6. Maintain recovery: During the training process, pay attention to giving the body enough recovery time. Arrange a rest day for one or two days a week so that muscles can be fully repaired. In addition, ensuring adequate sleep and good eating habits also contributes to the recovery of the body.

7. Record adjustment: record your own training process and results, and adjust your plan regularly. According to the actual situation, increase the training intensity, change the training content or adjust the diet plan in time.

8. Seek professional guidance: If possible, you can consult a professional fitness coach to make a more scientific and reasonable fitness plan for yourself. At the same time, you can also take some fitness courses and learn the correct exercise methods and skills.