When it comes to putting pen to paper on your exact workout plan, there are a few things you’ll want to get your head around first. Questions like where will your workout be taking place – what your specific goals are and what kind of equipment you’ll be using. Here’s how you can develop your ideal workout routine and a few helpful tips on how to design a workout plan that you’re going to want to do.
Let your goals guide you
Take a good look at where you are, and where you want to be in your fitness journey. The first step in creating a workout plan is getting the right trajectory in your fitness goals. No matter what the goal is – the difference between where you are now and your destination will decide on the nitty-gritty of your workout. Whether you’re in it for weight loss, muscle gain, endurance – whatever it is that’s gotten you here in the first place – let that be your main motivation.
Decide on how often you’ll be working out
Think carefully about how much time you’re going to spend working out. Don’t aim for unrealistic amounts of time – you’ll only be putting more pressure on yourself. Just be honest with yourself about how much time you’re willing to give over to the sweat and soreness. Being up-front with yourself about this will ultimately make your workout far easier to fit into your schedule. This will often depend on your goals and how much time you’ll need to get there. Here are a few suggestions for ways to break up the time you spend working out:
- 5 days/week for 30 mins
- Every second day for 60 mins
- 3 days/week for 1.5 hours each
- Weekends 2 hours each day
There are almost limitless ways of scheduling your workout – but sometimes it’s good to sit down with your calendar and start by setting yourself some baseline days that you ‘can’t miss’. And then anything on top of that is just you being extra good.
Decide where you’ll be working out
This seems almost a bit obvious – but it will impact the kinds of routines you complete. Workouts down at the park gym will look a lot different from a home workout or a gym session. Make sure you’ve got access to clean water, a towel, and first aid if you’re planning on going to a quiet park on a Sunday morning.
Equipment or no equipment
If your goal is strength and conditioning, then working out from home will require some equipment like:
- Resistance bands
- Pull-up bar (the ones you can fit on a door frame)
- Foam roller
- Click here for a yoga mat
If you’re not looking to get any new equipment but still want a proper DIY approach – check out the exercise below that doesn’t require anything.
Leg day huh? Why each day should get its muscle group
Targeting different muscle groups on certain days allows your muscles time to recover before you throw them back into workout chaos. If you’re smart you can use compound exercises that target various groups of muscles at the same time thus giving you a more efficient workout. Classy hey.
Build up your plan
When you’ve decided on the basics of your goals and where this fitness party is going to take place – it’s time to get down to the workout routine. The following routine can be adjusted proportionally to suit different bodyweight, strengths, and endurance levels:
- bench press x 20
- overhead press x 20
- push-ups x 20
- dips x 20
- pull-ups x 20
- dumbbell-curls x 15
- standing barbell curl x 15
- treadmill/run x 30 mins
- box jumps x 30
- lunges x 30
- deadlifts 8-12
- hip raises x 30
- squats x 30
- crunches/weighted crunches x 40
- hanging leg raises x 15
- mountain climbers x 20
- plank x 4 mins
*Adjust time and reps accordingly to your level of fitness to achieve the best results.
How can I make all this easier?
Don’t go in thinking this will be easy, because it isn’t. That being said, there are ways you can make the experience of working out more comfortable for yourself. The clothes you wear to the gym have a bow impact on how we engage with our body and workout. Having the right gear is more than just having the right flexibility. Next time you’re scrolling through your favourite gym apparel store – don’t just think about what makes you most comfortable – but match that with clothes that will make you confident in the mirror.
Never underestimate how important the right workout clothes are when it comes to finding that motivation, and comfort during your routines. Get gym apparel that makes you actually want to work out – something to remind you about your goals.