You’ve decided to become leaner, more muscular, and healthier. That’s awesome! But let’s face it: the first step can be daunting, particularly when the internet is overrun with messages of "Lift heavy!" or "Go keto!" (Please don’t go keto...)
Honestly, vegan strength and fitness training need not be confusing. This is our guide for getting you off the couch and feeling unstoppable.
1. Start Small and Stay Consistent
There is no need to set yourself up for two hours of gym pounding every day. Start with just 15-20 minutes every other day. Squats, push-ups, and planks with your bodyweight are powerful exercises for strengthening—and you don’t even have to leave your living room.
Consistency, rather than intensity, is important in the early days. It’s all about just sowing up, even for a little while. Every step (or rep) is an upward march.
2. Fuel Your Body Right
You need fuel to move — and recover. A well-balanced vegan diet can do just that, as long as you keep these things in mind:
Protein: Consume 0.7–9g of protein per pound of body weight each day. Begin with staples such as lentils, tofu, and tempeh. Later, experiment with unfamiliar foods such as seitan or lupini beans.
Carbs: Don’t fear them! Grain, sweet potatoes, and fruits are your body’s primary fuel source.
Fats: Add healthy fats from avocado, nuts, and seeds to keep your body functioning well.
A nutrient-dense post-workout dinner might consist of quinoa, roasted vegetables, marinated tempeh, and a bit of tahini. It's easy, delicious, and effective.
3. Master the Basics First
We might be tempted to jump right into the latest moves or fancy exercises, but the foundations are important. The classics are classics for a reason - they work. Learn these five fundamental movements:
Push: Push-ups or dumbbell presses.
Pull: Rows (with a resistance band or dumbbells).
Squat: Doing bodyweight squats or goblet squats.
Hinge: Deadlifts or hip thrusts.
Core: Planks or bird dogs.
Master these, and you’ll be well on your way to your goals.
4. Make It Fun
The most effective fitness regimen is the one you’ll stick to! Hate running? Don’t need to do it! Prefer yoga to HIIT? That’s cool! Do something you enjoy, whether it’s dancing, hiking or powerlifting, and turn it into the focal point of your day.
Celebrate small wins, too. Did you get a pull-up for the first time? Heck yeah! Share it, text someone, or pat yourself on the back.
5. Surround Yourself with Support
Going at this by yourself is not the best idea. Surround yourself with people who can help and support you. You can do all this through online communities, group classes or a workout buddy.
At Vegan Strong, we’re cheering you on from beginning to end. We care about seeing you thrive, whether that’s through education, fitness advice or just motivation!
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