Easy way to plan your workouts (step by step guide)

Making a realistic workout plan is the first step on the road of success. This can be confusing as there are a lot of options and ways to customize plans to your needs. When I first started working out, planning was incredibly overwhelming and paralyzed me. It was frustrating not seeing the progress I wanted, but there was not route for me to accomplish my goals. Take these helpful tips for getting started. It’s set up for you to be able to pick one from each section in order to outline your weekly workout plan. 

Days and Times

How many days can you workout? The ideal is 4-6 active days with 1-3 rest days. Figure out how many days, what time of day, and how long you’re willing to set aside for the workout. (Be sure to communicate with those who are apart of your day to day schedule to ensure they know that time is set aside for your goals)

• 3 days

• 4 days

• 5 days

• 6 days

Plan Muscle Groups

Some common muscle group splits are listed below. Rest for your muscle group is just as important as its activity. It’s crucial to have a split of major muscle groups to have an effective workout, especially if you are lifting weights. If you choose to do body weight exercises or are working out from home, the two day upper/lower, or daily full body workouts are more feasible. You should allow 48 hours to pass before revisiting a muscle group. 

• Chest/Arms, Back/Shoulders, Legs

• Chest/Triceps, Back/Biceps, Legs

• Push, Pull, Legs

• Upper Body, Lower Body

• Full Body

Cardio

Though it’s not my favorite, cardio should be worked into the routine. If you choose 3 or 4 days, 10-20 minutes of cardio should follow your workout. If you choose 5 or 6 days, it may be best to have 3 weight lifting days alternated with 2-3 days of cardio and core! Find a cardio you enjoy to make this more manageable. Personally, I enjoy running, but require a low impact cardio choice leaving me with the elliptical or bike while enjoying an episode of anime, youtube video, or music. 

• Walking

• Running

• Elliptical 

• Biking

• Stairmaster

Evaluate equipment

A workout routine is available with anything on hand. If you are working out at home, look at Calisthenics workouts to leverage your body weight. If you have elastics or dumbbells at home, there are many options available including some resources below. With gym access, there are many more options, but there can be a little more to learn in terms of navigation. 

• Bodyweight

• Elastic Bands

• Dumbbells

• Barbell

• Machines

Plan the workout

Write down 4-5 workouts you would like to accomplish with an added Core routine: ADD CORE ROUTINES HERE. If you are headed to the gym, be ready to have a little flexibility in case your next machine is occupied. Make the commitment and keep an open mind to changing things up every couple weeks.Listen to your body and make changes as needed. 

Conclusion

Use these options to pick a plan that works for you. Between planning, commitment, and accountability, you’re a short time away from accomplishing your goals!