[{"data":1,"prerenderedAt":699},["ShallowReactive",2],{"site-content-en":3,"blog-post-\u002Fblog\u002Fbeginner-guide-to-training-in-phuket":56},{"id":4,"author":5,"brand":9,"contact":11,"extension":13,"footer":14,"meta":28,"nav":29,"seo":45,"socials":49,"stem":54,"__hash__":55},"site\u002Fsite.yml",{"name":6,"credential":7,"bio":8},"Jeejee","NASM-CPT Certified Personal Trainer","Jeejee is a NASM-CPT certified personal trainer based in Phuket, Thailand, specialising in women's fitness — glute building, body sculpting and personalised nutrition coaching, in person and online.",{"logoText":6,"logoAccent":10},"PT",{"phone":12},"","yml",{"tagline":15,"services":16,"copyright":27},"Women's fitness specialist in Phuket. Glute building, body sculpting, and nutrition coaching — in person or online.",[17,20,22,24],{"label":18,"to":19},"Single Sessions","\u002F#programs",{"label":21,"to":19},"Block of 10",{"label":23,"to":19},"Online Coaching",{"label":25,"to":26},"Nutrition Planning","\u002F#about","JeejeePT · jeejeeptphuket.com · Personal Trainer Phuket",{},{"links":30,"ctaLabel":44},[31,33,35,38,41],{"label":32,"to":26},"About",{"label":34,"to":19},"Programs",{"label":36,"to":37},"How It Works","\u002F#process",{"label":39,"to":40},"Results","\u002F#testimonials",{"label":42,"to":43},"Blog","\u002Fblog","Book a session",{"title":46,"description":47,"keywords":48},"Personal Trainer Phuket | Women's Fitness & Glutes | Jeejee PT","Certified female personal trainer in Phuket — glute building, body sculpting & nutrition coaching for women, in person or online. From 1,800 THB.","personal trainer Phuket, female personal trainer Phuket, women's fitness Phuket, glute training Phuket, body sculpting Phuket, nutrition coach Phuket, personal training Thailand, PT Phuket, fitness trainer Phuket Thailand",{"instagram":50,"tiktok":51,"whatsapp":52,"line":53},"https:\u002F\u002Fwww.instagram.com\u002Fjeejeediary","https:\u002F\u002Fwww.tiktok.com\u002F@jeejeediary","https:\u002F\u002Fwa.me\u002F66000000000","https:\u002F\u002Fline.me\u002Fti\u002Fp\u002F~jeejee_pt","site","5UeHA83xT9iu56JLLl3XWPfpVB40Ll6Kwmh-FwH8mhk",{"post":57,"fallback":698},{"id":58,"title":59,"author":6,"body":60,"coverImage":680,"coverImageAlt":681,"date":682,"description":683,"emoji":684,"extension":685,"focusKeyword":686,"meta":687,"minutes":688,"navigation":689,"path":690,"seo":691,"seoTitle":692,"stem":693,"tag":694,"tagLabel":695,"tint":696,"__hash__":697},"blog\u002Fblog\u002Fbeginner-guide-to-training-in-phuket.md","How to get fit in Phuket: a complete beginner's guide",{"type":61,"value":62,"toc":651},"minimark",[63,67,70,75,78,81,85,88,91,120,123,131,137,141,144,183,186,190,201,210,214,217,226,286,295,302,307,311,314,386,394,398,401,409,413,416,419,439,447,451,454,492,495,499,502,505,509,512,515,519,522,539,543,548,551,555,558,562,565,569,572,576,579,583,586,590,593,597,600,604,607,611,644,648],[64,65,66],"p",{},"Getting fit in Phuket as a beginner comes down to four things: train two to three times a week, work out in the cool hours of early morning or late afternoon, drink far more water than you think you need, and build the habit before you worry about the details. Phuket is one of the easiest places in the world to get started, with year-round sunshine, affordable coaching, and everything from air-conditioned gyms to beach workouts within reach. The one thing that trips beginners up is the heat, and once you plan around that, the island works in your favour.",[64,68,69],{},"This guide walks you through exactly how to begin, what a sensible first month looks like, and how to keep going.",[71,72,74],"h2",{"id":73},"why-phuket-is-a-great-place-to-get-fit","Why Phuket is a great place to get fit",[64,76,77],{},"Phuket is a genuinely great place to get fit because fitness is built into the culture here, and the options are cheap and varied. The island is famous for its training scene, including the well-known \"Fitness Street\" (Soi Ta-iad) in Chalong, a stretch packed with gyms, Muay Thai camps, CrossFit boxes and recovery spas that draws people from all over the world.",[64,79,80],{},"For a beginner, that culture translates into real advantages: you can train outdoors almost every day of the year, private coaching costs a fraction of what it does in the West, and you are surrounded by people who take their health seriously, which is quietly motivating. Whether you are a resident settling into a routine or a visitor wanting to stay active, the hardest part is simply starting. The rest of this guide removes the guesswork.",[71,82,84],{"id":83},"start-here-your-first-month-of-training","Start here: your first month of training",[64,86,87],{},"The best first month for a beginner is simple and repeatable: two to three short strength sessions a week, daily walking, and a focus on turning up rather than going hard. You do not need a complicated programme or two-hour sessions. You need consistency that you can sustain once the initial motivation fades.",[64,89,90],{},"A realistic first-month template looks like this:",[92,93,94,102,108,114],"ul",{},[95,96,97,101],"li",{},[98,99,100],"strong",{},"Two to three strength sessions."," Full-body workouts of 30 to 45 minutes, hitting the main movements: a squat, a hinge, a push, a pull and something for the core.",[95,103,104,107],{},[98,105,106],{},"Daily movement."," Aim for a walk most days, ideally in the cooler morning or evening. This builds the base without burning you out.",[95,109,110,113],{},[98,111,112],{},"One or two rest days."," Recovery is when your body adapts. Beginners who train every day usually burn out or get injured.",[95,115,116,119],{},[98,117,118],{},"A focus on form."," Learn the movements properly now and everything you build on top will be safer and more effective.",[64,121,122],{},"Keep the bar low enough that you never skip. Three consistent months of this beats one heroic week followed by quitting, every single time.",[64,124,125],{},[126,127],"img",{"alt":128,"src":129,"title":130},"Close-up of running shoes climbing steps, starting a beginner fitness routine in Phuket","\u002Fimages\u002Fblog\u002Fbeginner-guide-to-training-in-phuket-steps.jpg","Getting fit in Phuket starts with consistency",[64,132,133],{},[134,135,136],"em",{},"Getting fit in Phuket is about consistency: small, repeatable sessions you will actually keep.",[71,138,140],{"id":139},"a-simple-full-body-workout-to-start-with","A simple full-body workout to start with",[64,142,143],{},"A good beginner workout hits every major muscle group in one short session, using a squat, a hinge, a push, a pull and some core work. Full-body sessions are ideal when you train two to three times a week, because each muscle gets worked several times across the week. Here is a straightforward session you can start with, three times a week on non-consecutive days.",[145,146,147,153,159,165,171,177],"ol",{},[95,148,149,152],{},[98,150,151],{},"Goblet squat."," 3 sets of 10 to 12, holding a single dumbbell at your chest. Trains your legs and glutes.",[95,154,155,158],{},[98,156,157],{},"Dumbbell Romanian deadlift."," 3 sets of 10, hinging at the hips with a flat back. Trains the back of your legs and glutes.",[95,160,161,164],{},[98,162,163],{},"Push-up or dumbbell chest press."," 3 sets of 8 to 12. Trains your chest, shoulders and arms.",[95,166,167,170],{},[98,168,169],{},"Seated or bent-over row."," 3 sets of 10 to 12. Trains your back and improves posture.",[95,172,173,176],{},[98,174,175],{},"Glute bridge."," 3 sets of 15, squeezing hard at the top. Wakes up and strengthens the glutes.",[95,178,179,182],{},[98,180,181],{},"Plank."," 3 holds of 20 to 40 seconds for your core.",[64,184,185],{},"Rest for 60 to 90 seconds between sets and focus on good form over heavy weight. Each week, try to add a little, another rep or slightly more weight, so the work gradually gets harder. That gentle progression is what drives results. Once this feels comfortable after a few weeks, a trainer can help you build the next stage.",[71,187,189],{"id":188},"how-often-should-a-beginner-work-out","How often should a beginner work out",[64,191,192,193,200],{},"Most beginners should work out two to three times a week for structured strength training, plus general daily activity like walking. That is enough to drive real progress while leaving time to recover, which is when your body actually adapts. ",[194,195,199],"a",{"href":196,"rel":197},"https:\u002F\u002Fwww.planetfitness.com\u002Fblog\u002Farticles\u002Fweight-lifting-for-weight-loss-beginners-guide",[198],"nofollow","Fitness guidance for beginners suggests starting with no more than two to three weekly sessions"," to allow adequate recovery.",[64,202,203,204,209],{},"On top of strength work, general health guidance is a useful target. The ",[194,205,208],{"href":206,"rel":207},"https:\u002F\u002Fwww.mayoclinic.org\u002Fhealthy-lifestyle\u002Fweight-loss\u002Fin-depth\u002Fexercise\u002Fart-20050999",[198],"Mayo Clinic recommends at least 150 minutes of moderate aerobic activity a week",", which in Phuket is easily covered by brisk morning walks, swimming, or a couple of classes. If your goal is fat loss, more activity helps, but nutrition matters more than piling on extra sessions. Start at two or three, get consistent, and add more only once that is a solid habit.",[71,211,213],{"id":212},"training-in-phukets-heat-and-humidity","Training in Phuket's heat and humidity",[64,215,216],{},"The single most important adjustment for training in Phuket is to work out in the cool parts of the day and hydrate aggressively, because the heat and humidity make everything feel harder and can be genuinely risky if ignored. Your body cannot cool itself as efficiently when the air is humid, so the same workout that felt easy back home can leave you dizzy here.",[64,218,219,220,225],{},"The best times to exercise in Phuket are early morning and late afternoon, when temperatures are at their lowest. Avoid the midday sun, roughly 10am to 4pm, for anything strenuous outdoors. Give yourself two to three weeks to acclimatise when you first arrive, starting with shorter, gentler sessions. ",[194,221,224],{"href":222,"rel":223},"https:\u002F\u002Fwww.hopkinsmedicine.org\u002F-\u002Fmedia\u002Fgeneral-internal-medicine\u002Fdocuments\u002Ffaculty-resource\u002Fhot-weather-exercise.pdf",[198],"Johns Hopkins Medicine advises keeping hot-weather workouts easy and steady and avoiding long, hard bouts"," in extreme heat.",[227,228,229,242],"table",{},[230,231,232],"thead",{},[233,234,235,239],"tr",{},[236,237,238],"th",{},"Do",[236,240,241],{},"Avoid",[243,244,245,254,262,270,278],"tbody",{},[233,246,247,251],{},[248,249,250],"td",{},"Train early morning or after 4pm",[248,252,253],{},"Hard outdoor sessions from 10am to 4pm",[233,255,256,259],{},[248,257,258],{},"Drink water before, during and after",[248,260,261],{},"Waiting until you feel thirsty",[233,263,264,267],{},[248,265,266],{},"Wear light, loose, moisture-wicking clothing",[248,268,269],{},"Heavy cotton that traps heat and sweat",[233,271,272,275],{},[248,273,274],{},"Ease off intensity for your first two weeks",[248,276,277],{},"Going full effort before you acclimatise",[233,279,280,283],{},[248,281,282],{},"Use air-conditioned gyms on the hottest days",[248,284,285],{},"Ignoring dizziness, nausea or cramps",[64,287,288,289,294],{},"Hydration is not optional here. The ",[194,290,293],{"href":291,"rel":292},"https:\u002F\u002Fwww.texasheart.org\u002Fheart-health\u002Fheart-information-center\u002Ftopics\u002Fhot-weather-exercise-tips\u002F",[198],"Texas Heart Institute suggests drinking around 16 oz of water in the hours before exercise and sipping regularly throughout",", adding electrolytes for longer sessions. In Phuket's climate you will sweat more than you expect, so keep a bottle with you at all times.",[64,296,297],{},[126,298],{"alt":299,"src":300,"title":301},"Sunrise over a Phuket beach, the best time to exercise in the cool of the day","\u002Fimages\u002Fblog\u002Fbeginner-guide-to-training-in-phuket-sunrise.jpg","Best time to exercise in Phuket",[64,303,304],{},[134,305,306],{},"Early morning is the best time to train in Phuket, before the heat of the day builds.",[71,308,310],{"id":309},"where-to-train-in-phuket","Where to train in Phuket",[64,312,313],{},"Phuket offers every training environment a beginner could want, from air-conditioned gyms to the beach, so you can pick whatever removes the most friction for you. The best option is simply the one you will actually use consistently.",[227,315,316,329],{},[230,317,318],{},[233,319,320,323,326],{},[236,321,322],{},"Option",[236,324,325],{},"Good for",[236,327,328],{},"Worth knowing",[243,330,331,342,353,364,375],{},[233,332,333,336,339],{},[248,334,335],{},"Commercial gyms",[248,337,338],{},"Air-conditioning, full equipment, classes",[248,340,341],{},"The comfortable choice on hot days",[233,343,344,347,350],{},[248,345,346],{},"Home or condo gym",[248,348,349],{},"Convenience, privacy, no travel",[248,351,352],{},"Bands and dumbbells are enough to start",[233,354,355,358,361],{},[248,356,357],{},"Outdoor and beach training",[248,359,360],{},"Fresh air, free, scenic",[248,362,363],{},"Best in the early morning before the heat",[233,365,366,369,372],{},[248,367,368],{},"Muay Thai camps",[248,370,371],{},"Cardio, discipline, a real Thai experience",[248,373,374],{},"Beginner classes are widely available",[233,376,377,380,383],{},[248,378,379],{},"Personal trainer or small group",[248,381,382],{},"Guidance, accountability, faster results",[248,384,385],{},"Affordable in Phuket compared with the West",[64,387,388,389,393],{},"Many beginners mix these, training with weights a couple of times a week and walking or swimming on the other days. If you are unsure where to start, a few sessions with a trainer will teach you the basics safely. You can compare what that costs in the guide to ",[194,390,392],{"href":391},"\u002Fblog\u002Fpersonal-trainer-cost-phuket","personal trainer prices in Phuket",".",[71,395,397],{"id":396},"strength-training-or-cardio-what-beginners-should-prioritise","Strength training or cardio: what beginners should prioritise",[64,399,400],{},"Beginners should prioritise strength training while using cardio to support it, because strength work reshapes your body, protects your joints and keeps your metabolism up, while cardio mainly adds to your daily energy burn. The old idea that women should only do cardio to get lean is simply wrong; lifting is what creates a toned, strong shape.",[64,402,403,404,408],{},"A sensible balance for most beginners is two to three strength sessions a week built around the main movements, plus walking most days and one or two optional cardio or class sessions if you enjoy them. Cardio is excellent for your heart and helps with fat loss, but if you only have three sessions a week, spend them lifting. If you want to understand how strength training shapes a specific area, the guide on ",[194,405,407],{"href":406},"\u002Fblog\u002Fhow-to-grow-your-glutes","how to grow your glutes"," is a good example of the principles in action.",[71,410,412],{"id":411},"nutrition-basics-for-getting-fit-in-phuket","Nutrition basics for getting fit in Phuket",[64,414,415],{},"Getting fit is roughly 70 percent about what you eat, so your nutrition matters more than any single workout, and Phuket makes healthy eating genuinely easy. Fresh fish, lean meats, fruit and vegetables are everywhere and cheap, and you can eat extremely well without cooking much yourself.",[64,417,418],{},"The basics for a beginner are simple: eat enough protein at every meal, drink plenty of water in the heat, and be mindful of the hidden sugar in smoothies, cocktails and some Thai sauces. Thai cuisine actually makes this easy once you know what to reach for.",[92,420,421,427,433],{},[95,422,423,426],{},[98,424,425],{},"Great everyday choices."," Grilled chicken or fish, som tam (green papaya salad), stir-fried vegetables, tom yum soup, and plain rice in sensible portions are high in protein and nutrients.",[95,428,429,432],{},[98,430,431],{},"Watch the hidden calories."," Sweetened Thai iced coffees and teas, fruit smoothies with added syrup, deep-fried dishes, and heavy peanut or coconut sauces add up fast.",[95,434,435,438],{},[98,436,437],{},"Hydrate all day."," In the heat you need water constantly, not just around workouts. Carry a bottle and refill it often.",[64,440,441,442,446],{},"You do not need a restrictive crash diet, and you should avoid one; sustainable habits beat short-term extremes every time. If you want a structure to follow, a ",[194,443,445],{"href":444},"\u002Fblog\u002Fdiet-plan-for-women-body-sculpting","personalised diet and nutrition plan"," takes the guesswork out and works alongside your training rather than fighting it.",[71,448,450],{"id":449},"common-beginner-mistakes-to-avoid","Common beginner mistakes to avoid",[64,452,453],{},"Most beginners who quit do so because of a handful of avoidable mistakes, not because they lack willpower. Sidestep these and your odds of sticking with it rise dramatically.",[92,455,456,462,468,474,480,486],{},[95,457,458,461],{},[98,459,460],{},"Doing too much too soon."," Training six days a week from a standing start leads to soreness, burnout and quitting. Start with two or three.",[95,463,464,467],{},[98,465,466],{},"Training in the midday heat."," The fastest way to hate exercise in Phuket is a hard noon workout. Use the cool hours.",[95,469,470,473],{},[98,471,472],{},"Skipping rest days."," Recovery is when you get fitter, not weaker. Rest is part of the plan.",[95,475,476,479],{},[98,477,478],{},"No plan."," Wandering the gym doing random machines rarely works. Follow a simple structure.",[95,481,482,485],{},[98,483,484],{},"Crash dieting."," Extreme diets kill your energy and your results. Eat enough to fuel your training.",[95,487,488,491],{},[98,489,490],{},"Chasing the scale."," As a beginner you can build muscle and lose fat at once, so the scale can stall while your body changes. Use photos and how clothes fit.",[64,493,494],{},"None of these are about talent or genetics. They are about setting up a routine you can actually keep.",[71,496,498],{"id":497},"how-to-stay-consistent","How to stay consistent",[64,500,501],{},"Consistency, not intensity, is what gets a beginner fit, so the goal of your first few months is simply to keep showing up. Motivation always fades; systems and habits are what carry you through the weeks when you do not feel like it.",[64,503,504],{},"A few things make consistency far easier. Schedule your sessions at the same time each day so they become automatic, ideally in the cool morning before the day gets in the way. Make starting easy by keeping your kit ready and your plan decided in advance. Track your progress so you can see it building, because visible progress is the best motivator there is. And get some accountability, whether that is a training partner or a coach expecting you to turn up. If you can string together three consistent months, fitness stops being something you force and starts being something you simply do.",[71,506,508],{"id":507},"how-long-until-you-see-results","How long until you see results",[64,510,511],{},"Most beginners feel fitter and stronger within two to three weeks, and start to see visible changes in the mirror around six to eight weeks, with clearer results by twelve weeks of consistent training and sensible eating. The early wins are how you feel: more energy, better sleep, and weights that felt hard becoming easy. Those internal changes come first and are the best sign you are on track.",[64,513,514],{},"Visible changes take a little longer because your body reshapes gradually. As a beginner you have a real advantage, though: you can build muscle and lose fat at the same time in your first few months, so progress often comes faster than it will later. The people who see the biggest changes are simply the ones who kept training and eating well the whole time, rather than starting and stopping. Take a progress photo every four weeks in the same light and clothing, because it is far more honest than the daily mirror or the scale.",[71,516,518],{"id":517},"do-you-need-a-personal-trainer-as-a-beginner","Do you need a personal trainer as a beginner",[64,520,521],{},"You do not strictly need a personal trainer as a beginner, but a few sessions early on are one of the best investments you can make, because they teach you correct form and give you a plan built for your body. The two most common beginner problems, not knowing what to do and not doing it safely, are exactly what a trainer solves.",[64,523,524,525,529,530,533,534,538],{},"A good trainer gets you past the awkward, intimidating first few weeks quickly, makes sure you are training the right way, and keeps you accountable so the habit sticks. In Phuket that guidance is affordable, and it can save you months of spinning your wheels. If you would like a plan built around your goals and starting point, whether in person across south Phuket or online, you can ",[194,526,528],{"href":527},"\u002F#contact","book a free consultation"," or look at the ",[194,531,532],{"href":19},"training options and programmes"," to see what suits you. There are more ",[194,535,537],{"href":536},"\u002Fblog\u002Fcategory\u002Fphuket-training","Phuket training guides"," on the blog too.",[71,540,542],{"id":541},"frequently-asked-questions","Frequently asked questions",[544,545,547],"h3",{"id":546},"how-do-i-get-fit-in-phuket-as-a-beginner","How do I get fit in Phuket as a beginner?",[64,549,550],{},"Start with two to three short strength sessions a week, walk most days, train in the cool early morning or late afternoon, and drink plenty of water. Keep it simple and consistent for the first few months rather than doing too much too soon, and consider a few sessions with a trainer to learn the basics safely.",[544,552,554],{"id":553},"how-often-should-a-beginner-work-out-1","How often should a beginner work out?",[64,556,557],{},"Two to three structured strength sessions a week is ideal for most beginners, plus daily walking or general activity. That gives enough stimulus to progress while allowing recovery, which is when your body adapts. Aim for the widely recommended 150 minutes of moderate activity a week in total, and add more sessions only once the habit is solid.",[544,559,561],{"id":560},"is-it-safe-to-exercise-in-hot-humid-weather","Is it safe to exercise in hot, humid weather?",[64,563,564],{},"Yes, if you take sensible precautions. Train in the cooler morning or evening, avoid hard outdoor sessions from 10am to 4pm, keep the intensity easy while you acclimatise over your first two to three weeks, wear light clothing and hydrate constantly. Stop immediately if you feel dizzy, nauseous or crampy, as these can be signs of heat illness.",[544,566,568],{"id":567},"what-is-the-best-time-to-exercise-in-phuket","What is the best time to exercise in Phuket?",[64,570,571],{},"Early morning and late afternoon or early evening are the best times, as these are the coolest parts of the day. Mornings are ideal because you beat the heat and get the session done before the day fills up. Save the midday hours for the pool, the air-conditioned gym, or rest.",[544,573,575],{"id":574},"is-working-out-three-times-a-week-enough-to-lose-weight","Is working out three times a week enough to lose weight?",[64,577,578],{},"Yes, three well-structured sessions a week, combined with daily walking and sensible eating, is plenty for most beginners to lose weight. Weight loss is driven mainly by your nutrition, so three consistent training sessions plus a reasonable diet will get results. More sessions can help, but consistency and food matter more than sheer volume.",[544,580,582],{"id":581},"should-beginners-do-strength-training-or-cardio-first","Should beginners do strength training or cardio first?",[64,584,585],{},"Prioritise strength training, and use cardio to support it. Strength work reshapes your body, protects your joints and keeps your metabolism up, which is why it should be the backbone of a beginner's plan. Cardio is great for your heart and fat loss, but if your weekly sessions are limited, spend most of them lifting.",[544,587,589],{"id":588},"can-i-get-fit-in-phuket-without-a-gym","Can I get fit in Phuket without a gym?",[64,591,592],{},"Absolutely. Phuket is ideal for training outdoors, at home, or on the beach, and bodyweight exercises plus a set of resistance bands or dumbbells are enough to build real fitness as a beginner. Walking, swimming and Muay Thai classes add variety. The key is consistency and a simple plan, not fancy equipment.",[544,594,596],{"id":595},"do-i-need-a-personal-trainer-to-start","Do I need a personal trainer to start?",[64,598,599],{},"No, but a few sessions early on are highly worthwhile. A trainer teaches you correct form, builds a plan for your body and keeps you accountable through the tricky first weeks, which is where most beginners give up. Personal training is affordable in Phuket, so even a short block of sessions can save you months of trial and error.",[544,601,603],{"id":602},"how-much-water-should-i-drink-when-exercising-in-phuket","How much water should I drink when exercising in Phuket?",[64,605,606],{},"More than you would at home. Drink around 16 oz (roughly half a litre) in the couple of hours before training, sip regularly during your session, and rehydrate afterwards. For longer or sweatier workouts, add electrolytes. In Phuket's heat and humidity you lose a lot of fluid through sweat, so keep water with you all day, not just at the gym.",[71,608,610],{"id":609},"sources","Sources",[145,612,613,619,625,631,637],{},[95,614,615],{},[194,616,618],{"href":206,"rel":617},[198],"Mayo Clinic, exercise for weight loss and weekly activity targets",[95,620,621],{},[194,622,624],{"href":222,"rel":623},[198],"Johns Hopkins Medicine, hot weather exercise guidance",[95,626,627],{},[194,628,630],{"href":291,"rel":629},[198],"The Texas Heart Institute, hot weather exercise and hydration tips",[95,632,633],{},[194,634,636],{"href":196,"rel":635},[198],"Planet Fitness, weight lifting for beginners",[95,638,639],{},[194,640,643],{"href":641,"rel":642},"https:\u002F\u002Fwww.nhs.uk\u002Flive-well\u002Fexercise\u002F",[198],"NHS, physical activity and exercise guidelines",[71,645,647],{"id":646},"about-this-guide","About this guide",[64,649,650],{},"This guide was written and reviewed by Jeejee, a NASM-certified personal trainer (NASM-CPT) based in Phuket who coaches beginners and women across south Phuket and online in fat loss, strength, body sculpting and nutrition. It is general educational information rather than medical advice, so if you have a health condition or have not exercised in a long time, check with a doctor before starting. Last reviewed July 2026.",{"title":12,"searchDepth":652,"depth":652,"links":653},2,[654,655,656,657,658,659,660,661,662,663,664,665,666,678,679],{"id":73,"depth":652,"text":74},{"id":83,"depth":652,"text":84},{"id":139,"depth":652,"text":140},{"id":188,"depth":652,"text":189},{"id":212,"depth":652,"text":213},{"id":309,"depth":652,"text":310},{"id":396,"depth":652,"text":397},{"id":411,"depth":652,"text":412},{"id":449,"depth":652,"text":450},{"id":497,"depth":652,"text":498},{"id":507,"depth":652,"text":508},{"id":517,"depth":652,"text":518},{"id":541,"depth":652,"text":542,"children":667},[668,670,671,672,673,674,675,676,677],{"id":546,"depth":669,"text":547},3,{"id":553,"depth":669,"text":554},{"id":560,"depth":669,"text":561},{"id":567,"depth":669,"text":568},{"id":574,"depth":669,"text":575},{"id":581,"depth":669,"text":582},{"id":588,"depth":669,"text":589},{"id":595,"depth":669,"text":596},{"id":602,"depth":669,"text":603},{"id":609,"depth":652,"text":610},{"id":646,"depth":652,"text":647},"\u002Fimages\u002Fblog\u002Fbeginner-guide-to-training-in-phuket-cover.jpg","Woman practising yoga at sunrise among palm trees, getting fit in Phuket","2026-07-23","New to training in Phuket? A beginner's guide to getting fit: how often to train, working out in the heat, where to train and a simple starter workout.","🏖️","md","getting fit in Phuket",{},13,true,"\u002Fblog\u002Fbeginner-guide-to-training-in-phuket",{"title":59,"description":683},"How to get fit in Phuket: a beginner's guide","blog\u002Fbeginner-guide-to-training-in-phuket","Phuket Training",null,"blue","-zSWoihEI4B7k8i43PQdZIB_U0nGAhuFE0UQE-VGUuM",false,1785992078362]