Designing your own workout routine will make you think twice about hiring a personal trainer. It may seem difficult to put together, but it’s actually quite simple. Researching is the key component to create your workout plan as you need access to vital information such as effective exercises for specific body targeting and proper form to prevent injuries. Knowing the basics of what you should do and how to do it properly is how you will create your own workout plan effectively. You also need to be organized with yourself and your thought process.
We came up with several easy steps to guide you through creating your workout routine. Get your calendar and pen ready to start planning!
Here is how to create your own workout plan:
Find out what your goal is:
Your goal ultimately determines the exercises that need to be part of your workout routine. Are you trying to improve your strength, endurance, or build muscle mass? Lift heavy weights in fewer reps to build strength? Maximize your afterburn effect by increasing the intensity? Having defined objectives can help you measure and motivate your progress, which will help you create your own workout plan.
Set your workout days:
To create your own workout plan you need to decide how often you should work out. Dividing your days should coincide with your fitness level and your schedule. For example, if you want to workout 5 times a week, break your days to prevent burning out- 3 days weight training and 2 days of cardio. For your weight training workout routine, schedule 1 day of targeting specific muscle groups such as legs and shoulders, backs and biceps, chest and triceps, or abs. For beginners, start by working out 3 times a week, with 2 days of weight training and 1 day of cardio. Make sure to schedule at least one rest day to prevent any injuries.
How many exercises to do:
Determining how many exercises you should do depends on your fitness level and goal priority. Generally, when you want to create your workout plan, you need to focus on 2-4 exercises per muscle group. Choosing the exercises for your workout routine will help you isolate each muscle group. For example, if you want to target your glutes, do squats, lunges, and hip thrusts.
Determine your sets, reps, and rest:
The amount of sets and reps relates back to your fitness goal, and deciding how many sets and reps you will perform will help create your workout plan. If your goal is to improve your strength, do a low number of reps with high set schemes like 6 sets of 3-5 reps. To lose fat, do high rep schemes like 3 sets of 15-20 reps along with circuits. Don’t forget to add a resting stage in your workout routine, which depends on how much you’re lifting. Lifting heavier weights with fewer reps, rest 2-3 minutes. Otherwise, 45-60 seconds rest is best for keeping your heart rate up and burning more calories.
Switch your workout routine:
Since you are trying to create your own workout plan, it’s also good to keep in mind to constantly change your exercises. Your body will adapt to the workout routine you’ve created in 12-14 weeks, so you need to alternate your workout routine every 8-12 weeks to prevent your body from plateauing and repetitive strain injuries. You can still perform the same exercises, however, do variations of them, use different equipment, and modify your set and rep scheme. This will also help you from getting bored with your workout and stimulate your muscles.
These are simple steps to create your own workout plan. By the end of your workout plan, you should have your calendar boxes filled with your exercises. Remember the most effective way to achieve your fitness goals is to be consistent! Follow your workout routine and you will see amazing results.