How to build your workout plan can seem like a daunting task. After all, there are so many things to think about to make sure you’re hitting all the right spots from the set of exercises you’ve chosen to the reps you’re using to the rest you’re taking in between sets. But don’t be afraid, there are plenty of ways to make sure you’re doing everything right. Whether you’re new to the gym or you’re a seasoned veteran, you’ve most likely hit a fitness plateau. You know what happens when you push through the plateau, right? You hit the wall, and you don’t know what to do to break through that wall and keep going. Hopefully, you’ve heard this many times before, but this is exactly what happens when you plateau at the gym.
Whether you are a complete beginner or a seasoned professional, building a workout plan is crucial to achieving your fitness goals. Many times, it is easier said than done. This step-by-step guide will help you create a workout plan that is tailored to your needs and fitness goals. The guide includes sample workouts, workout descriptions, and tips that you can use to guide your workouts and reach your goals. This guide will also help you differentiate between cardio and strength training, and help you decide on how much you should be lifting and how often.. Read more about step by step fitness routine at home and let us know what you think.
Let’s say you’re just starting out in fitness, but you don’t want or can’t afford a personal trainer. If you are a beginner, it can be difficult to know what your training program should be. A number of questions arise, such as: Can I train every day? Should you separate your workouts by muscle group or by whole body? What should a training program for beginners look like at home or in the gym? Well, I’m here to answer ALL those questions and give you a step-by-step guide on how to easily create a workout plan.
Step 1: FIND OUT WHAT YOUR FITNESS GOALS ARE
This first step is essential to your training plan. Since we all have different training and fitness goals, our training plans will be different. So what’s your goal? Is it to gain muscle mass and start bodybuilding? Maybe it’s to gain stamina so you don’t choke on walking up and down stairs (I’ve had my share of those moments)? Or just be healthy and active? You should also think about what will give you the motivation and inspiration to begin your journey. Do you have a goal for your body (e.g. flat stomach, lose belly fat, etc.)? Whatever your fitness goals are, write them down to visualize them and start planning from there! Before moving on to the next steps, I would also recommend that you keep track of your workouts to see your progress! You may be recording how you felt during your workout that day, or you may be tracking your heart rate or calories burned with a fitness tracker. I use the Apple Watch to track my workouts and honestly, it’s the best I can get for my health and fitness. Honestly, I don’t think you need the latest model (I just switched from the Series 1 to the Series 3 – I know, I’m a bit late) to perform the basic functions!
Step 2: DECIDE HOW MANY DAYS A WEEK YOU WANT TO TRAIN
If fitness is new to you, having specific days with specific workouts will help you make great progress. You will learn what works for your body and what doesn’t by sticking to a planned program. So, in answer to the question at the beginning of this post, can I work every day? the answer is simple: Yes, you can. The more complicated answer is this: …. Is it worth it? When we lift weights or perform explosive movements (like jumping), we are essentially tearing our muscle fibers. I know it sounds scary, but it’s a GOOD thing! Over time, the muscle will recover and become bigger and stronger! However, putting constant strain on our already torn muscles by working out every day can harm our muscles instead of helping them grow. My advice is to give yourself plenty of time so your muscles can recover without undue stress. It all depends on your fitness level! So, if you are just starting out, you may have 3 to 4 days of rest or recovery per week. But a person in good physical condition can train 1 to 3 days a week.
So if you want to build muscle mass, your training plan could look like this
- Monday: Elevator
- Tuesday: Elevator
- Wednesday: REST
- Thursday: Elevator
- Friday: Cardio
- Saturday: Elevator
- Sunday: REST
But if you just want to lose weight and build lean muscle at the same time, your training plan may look like this
- Monday: HIIT
- Tuesday: Elevator
- Wednesday: REST
- Thursday: Cardio
- Friday: HIIT
- Saturday: REST
- Sunday: REST
Creating such a plan depends on both your fitness goals and your personal schedule. When you set up an exercise program, remember to format it so that you are encouraged to stick with it. If training 5 days a week already sounds terrible, try it on 3 days. And if you can’t exercise some days because of work, that’s okay too! That’s how we’re going to play the long game of fitness, my friend.
Step 3: WHAT KIND OF TRAINING DO I NEED?
This step now answers the next question I asked earlier in this post: Should I divide my workouts by muscle group or by body? In my opinion, both options work very well! However, if you want to build muscle and increase your body mass, I suggest you break down your training program by muscle group. This way, you maximize the effectiveness of training specific muscle groups in one session, rather than spreading it out over the week. It is important to think about accessibility in this step of creating a training plan. Do you have access to fitness equipment (e.g., bands or weights)? Do I work out at home or use the gym in the garage?
So if your goal is to build muscle, your workout could look like this
- Monday: Weightlifting – biceps and back
- Tuesday: Weightlifting – Quadriceps
- Wednesday: REST
- Thursday: Weightlifting – shoulders/chest/triceps
- Friday: Cardio – Outdoor running
- Saturday: Lifting – hamstrings and glutes
- Sunday: REST
And if we want to lose weight and build muscle mass at the same time, your training plan could look like this
- Monday: HIIT – full body (cardio based)
- Tuesday: Lifting – whole body
- Wednesday: REST
- Thursday: Cardio – Ladder machine
- Friday: HIIT – full body (strength training – with some weights)
- Saturday: REST
- Sunday: REST
A VERY IMPORTANT fitness tip I want to mention: Whatever your fitness goals are, lifting weights should be part of your workout routine at least once a week! As you get older, your GENERAL HEALTH is important. Unfortunately, as we age, we begin to lose muscle fibers (especially those fibers that contract quickly). A weightlifting fitness session increases our chances of slowing the contraction of muscle fibers. It happens to all of us from time to time, but lifting weights will definitely help slow down the process.
Step 4: HOW MANY AND WHICH EXERCISES SHOULD I DO PER WORKOUT?
The main question people ask is: Okay, I know what muscles I want to work on, but… What’s next? What are the best exercises to do? How many exercises should I include in my workout? Hey, I got it. There are so many options, it’s hard to choose! But do not worry, my friend, I will ease your worries in a moment. As for the types of workouts, it all depends on your fitness goals (remember I said this was very important) and your fitness level. So while an advanced athlete can do combination exercises, such as. B. Bulgarian squats combined with RDL on one leg, this is not suitable for a beginner as they have not had any exercise to improve their form. Beginners should focus on simpler, more basic exercises to apply the proper FORM (in this case, a personal trainer may be helpful). This is so important to prevent injuries! Learn how to perform a certain exercise correctly and practice it until you master it!
So, here are some beginner workouts you can do targeting specific muscle groups:
- Mountain biking: squats, front lunges, box jumps
- glutes and hamstrings: Hello, Romanian deadlift, hip extension, gluteal bypass with bandages.
- Biceps and back: biceps curls, overhead squats, superman
- Triceps, shoulders and chest: Triceps flexion, frontal and lateral elevation, chest presses.
- HIIT: Jumping lunges, jumping squats, burpees, shoulder push-ups.
And this is what an advanced can do
- MOUNTAINBIKES: Squats, front lunges, goblet squats.
- glutes and hamstrings: Single legged RDL, Bulgarian squats, deadlift
- Biceps and back: Biceps curls, overhead squats, one-arm planks.
- Triceps, shoulders and chest: triceps inclines with weights, sit-ups front and side, chest presses.
- HIIT: Thumb presses with superman push-ups, burpees with pull-ups, 10 hill climbs to 10 high knees.
(PSST… I also wrote a complete fat burning HIIT workout program if you need recommendations or inspiration for a new workout). If you start to get tired of your workouts (and believe me, you will!), don’t be afraid to change them! Divide the day’s workout into parts, but alternate exercises. There is no perfect formula for fitness. It’s up to you. The amount of movement in a workout also depends on you (see the trend?). How long do you have to train? Do you have the energy you usually have at the end of the day? How many exercises can you do before you get tired of the workout? However, as a rule of thumb, each workout should last at least 30 minutes to be effective, so plan accordingly!
Step 5: SO HOW MANY REPETITIONS AND SENTENCES SHOULD I DO?
And now we come to the fun part. Often I hear many people say: Lift light weights with lots of repetitions to get lean muscle, or lift heavy weights with few repetitions to get fat. And that scares most of us. We don’t know what to do, especially women.
So here are some standard reps ranges for each exercise you do:
- 1-5 REP RANGE: Building dense and strong muscles (great muscle growth)
- REPEAT SCALE 6-12 : Create some kind of balance between muscle strength and size
- 12+ REP RANGE: Development of muscle endurance
There is no perfect formula for this yet either. If you wrote that you wanted to do 12 reps, but decided not to: Hey, I feel good today. Let’s go to 15. Let’s go! Or maybe you had a busy day at work and cut the number of reps from 12 to 8 – that’s fine too! Do everything you can to reach your fitness goals, starting with step 1! But in general, this is what I recommend: If you’re just starting out, aim for 8-12 reps and 3-5 sets. This will give you a balanced approach to start your fitness journey and after you have done this for 4-6 weeks, you can change the amount based on the results.
BONUS QUESTION: WHEN SHOULD I ADD WEIGHT OR INCREASE THE NUMBER OF REPETITIONS?
That’s a good question. On average, you should maintain your training program with the same number of repetitions, sets and weights for 4-6 weeks. As you progress, you can increase the weight by making it lighter and increasing or decreasing the number of repetitions or sets. But again, this is all determined by your FITNESS PURPOSE!
BONUS QUESTION: IS GENDER IMPORTANT WHEN IT COMES TO FITNESS?
The short and simple answer to this question is: Yes! Male and female bodies are created so differently, but that’s okay! This is why training plans for women differ from training plans for men. But I would say that we shouldn’t be afraid to lift heavy weights (yes, I’m talking to you ladies reading this!), even though we are biologically designed to be different. You will NOT become voluminous if you lift weights like a woman! This is a very brief explanation of the subject. So I’ll save that for another article.
Final reflections on the training plan
Every training plan will be different, and that’s a good thing. All the steps I’ve listed above should get you thinking about what’s best for you. Let me know if you have any questions and have fun planning!
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Frequently Asked Questions
How do you create a workout plan?
If you’re a fitness-savvy blogger, you’ve probably been asked this question a few times: “How do you create a workout plan?” Just follow these steps and you’ll be on your way to building a workout plan in no time! You can find a workout plan that will work for you in many places. Most of them will have different sets of exercises, each with their own set of benefits and drawbacks. To help you determine which workout plan will work best for you, you need to know a few things about your preferences.
How do you plan a workout routine for beginners?
If you’re a newcomer to the world of fitness, it can seem like there are lots of places to turn for help, which can make it hard to figure out which route to follow. This article is here to help by taking you step-by-step through the process of designing your own workout routine. If you’re just starting out in the gym, the odds are you’re feeling lack of motivation, even dread, at the thought of working out. You dread the gym because you’re afraid of making mistakes. You dread working out because you don’t know what to do.
How do I create a workout plan to sell?
I’ve created a step-by-step guide to help you create a workout plan for your next trip to the gym. It contains everything you need to know to create a plan that is enjoyable and easy to follow. I’ve included a 3-week workout plan to get you started, and also examples of actual workout plans that I’ve used to help me reach my fitness goals. In today’s day and age, workout plans are sold online to anyone who is willing to pay for it. It is very common that these plans are not effective, especially if you are trying to lose weight and keep your body healthy. The most common excuse is that they are not doing it correctly. Ask any of your friends or family members who are trying to lose weight, and they will tell you that they feel like they are not getting the results they want. There is a lot more to weight loss than being able to do a certain exercise. That is why I want to share a workout plan that anyone can follow, no matter what their fitness level is.
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