How To Build Your Own Workout Routine

Published On : 17th Oct 2024 website template image

It can be enjoyable and very beneficial to create your own workout routine. By understanding your goals, assessing your current fitness level, and following a structured plan, you’ll be well on your way to achieving your fitness aspirations. Let’s start then,

Step 1: Define Your Goals

No matter what your objectives may be, make sure to write them down or learn them and remain mindful of what you are aiming to achieve.

Step 1: Define Your Goals
  • Identify Your Objectives: Do you want to increase your flexibility, durability, muscle mass, or weight loss? Ask yourselves whether I want to be flexible or I want to be strong or whether I only wanted to loose my weight/fat whichever you needed. If I choose to be Flexible, I have to consider incorporating yoga, Pilates, or stretching. If I want to be Durable, I need to focus on cardiovascular exercises like running, cycling, or swimming, and also high-rep strength training. If I have to increase Muscle Mass, I need to prioritize strength training with heavier weights and lower reps. If Weight Loss is my aim, then I have to combine a calorie-controlled diet with a mix of cardio and strength training to maximize fat loss while preserving muscle. These are the basic goals related questions you need to keep in your mind.
  • Set Specific Goals: Aim for something measurable or easy, such as "I want to run 5000 steps in under 30 minutes," rather than just saying, "I want to get fit". Start with easy. Instead of “I want to lose weight,” try: “I want to lose 10kgs in three months.” Instead of “I want to be more active,” try: “I want to go for a 30-minute walk five times a week.” Instead of “I want to get stronger,” try: “I want to increase my strength in six weeks.”

Another goal which should be in your mind is "Where Do You Want To Workout?"

atgym At A Gym- If you need access to a wide variety of equipment, enjoy a social environment, or want access to classes, then Gym is the best. It's great for strength training, cardio, and group fitness. athome At Home- Convenient and private. Ideal if you prefer flexibility, don't need a lot of equipment, or enjoy working out alone. You can also save time and money on travel and memberships. inapark In a Park- If you are an outdoor enthusiasts, then Park is perfect for you. You can do bodyweight exercises, running, or use outdoor fitness equipment. It's more refreshing.

These goals are time-bound and specific, allowing you to track progress and make adjustments as needed.

Step 2: Assess Your Current Fitness Level

Assessing your current fitness level is an important step in creating a personalized workout plan and tracking your progress over time.

Step 2: Assess Your Current Fitness Level
  • Evaluate Your Strengths and Weaknesses: There are various ways to testify your strengths and weaknesses. First of all, perform the Cardiovascular Endurance Test by simply Running 1Km or take a 3-minute Step Test by stepping up & down on a 12-inch bench or stairs for 3 minutes and then check your heart rate to see how quickly it returns to normal. Check your Muscular Strength by doing Push-ups and count how many you can do without stopping. Check your Muscular Endurance by Wall Sit, hold a wall sit for as long as you can, this will test your lower body mascular endurance. You can also perform a Plank Test. Hold a plank position for as long as possible to test core strength.
    Check your Flexibility. Sit on the floor with your legs straight, then reach forward as far as you can without bending your knees. This will measure flexibility, particularly in the hamstrings and lower back. sitandreach You can also refer to the Sit and Reach Test Here.
    By testing different aspects of your fitness, you can determine your strengths and weaknesses, which will help in setting realistic goals for improvement.
  • Health Considerations: See a medical or health professional before beginning your workout routine if you have any injuries or health concerns. Because, health is important.

Step 3: Choose Your Workout Types

Choosing the right workout types is essential to achieving your fitness goals, whether you're aiming for strength, flexibility, endurance, or general well-being.

Step 3: Choose Your Workout Types
  • Cardio Workouts: Activities like running, cycling, exercising, or swimming improve cardiovascular fitness. It also helps in weight loss but in limited amount.
  • Strength Training: Include exercises using only your bodyweight, such as push-ups and squats, or use weights. It enhances your muscle mass and improves body shape too.
  • Flexibility: Include stretching or yoga to enhance flexibility and prevent injuries.
  • Balance: If you are older or recovering from an injury, think about engaging in activities that enhance your balance.

Step 4: Design Your Weekly Schedule

Designing a weekly workout schedule helps maintain consistency and ensures that you're targeting all aspects of fitness—whether it's strength, endurance, flexibility, or balance.

Step 4: Design Your Weekly Schedule
  • Frequency: Aim for a minimum of 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise weekly, in addition to two sessions of strength training per week.
  • Choose Your Workout Focus for Each Day: Design your week to ensure you’re working on different areas of fitness. Here’s an example of a balanced weekly plan:
    Example of a 5-Day Workout Schedule:
    • Day 1: Full-Body Strength Training - Focus on compound movements (squats, lunges, push-ups, pull-ups) to engage multiple muscle groups.
    • Day 2: Cardio (Endurance/HIIT) - 30–45 minutes of moderate-intensity cardio (cycling, running, swimming) or 20–30 minutes of HIIT to improve cardiovascular health.
    • Day 3: Lower Body Strength + Core - Focus on legs, glutes, and core exercises (deadlifts, leg presses, planks, crunches).
    • Day 4: Active Recovery or Flexibility - Light activities like yoga, stretching, or a walk to allow muscles to recover.
    • Day 5: Upper Body Strength + Core - Target arms, chest, shoulders, and core (bench press, bicep curls, push-ups, shoulder presses, core workouts).
    • Day 6: Cardio or Functional Training - Do a different form of cardio or engage in functional training for overall body movement (boxing, sports, circuits).
    • Day 7: Rest Day - Complete rest or very light stretching to give your body time to recover

Step 5: Monitor Your Progress

Monitoring your progress is a crucial step in staying motivated and ensuring that you're on track to reach your fitness goals. It allows you to adjust your workout routine as needed and celebrate your milestones.

Step 5: Monitor Your Progress
  • Use Tracking Tools: There are a variety of tools that can help you monitor your progress more efficiently:
    • Fitness Apps- Apps like MyFitnessPal, Strava, or Fitbit and many more can track workouts, nutrition, and weight loss progress.
    • Wearables- Fitness trackers like Apple Watch, Fitbit, or Garmin and many more can monitor your heart rate, steps, calories burned, and sleep quality.
    • Workout Journal- A simple notebook or digital document can serve as a workout log to track your progress in strength, endurance, or flexibility over time.
    • Progress Photos- Keep a folder or album of progress photos, taken regularly to visually see changes.
      progressphoto1 progressphoto1

      "Yeah ! ! ! I Am Improving....Let's Take A Photo."
  • Assess and Adjust Your Plan:
    • Weekly Review- At the end of each week, review your workouts and progress. Did you hit your goals? Are you feeling stronger or more energized?
    • Monthly Progress Check- Every 4–6 weeks, assess your overall progress. This could include body composition measurements, fitness test improvements, or strength gains.
    • Adjust the Plan- If you’re consistently hitting your goals, increase the intensity, weights, or complexity of your workouts. If progress has stalled, make necessary adjustments such as changing exercises, increasing rest days, or adjusting nutrition.

Step 6: Stay Motivated

Staying motivated is key to sticking with your fitness routine and achieving your long-term goals.

Step 6: Stay Motivated
  • Variety: Switch up your routine every 4-6 weeks to avoid difficulties and feeling bored. Keep things fresh by varying your exercises, changing locations, or trying new types of fitness. This prevents boredom and keeps your body challenged.
  • Find a Workout Buddy: Exercising with someone can boost motivation and accountability. It’s harder to skip a workout when someone else is counting on you. Join a fitness group or community, whether it’s an online group, a gym class, or a local running club, being part of a fitness community gives you support, encouragement, and accountability.
  • Reward Yourself: Set small rewards for reaching milestones, like new workout gear or a massage.

Step 7: Rest and Recovery

Rest and recovery are essential components of any fitness routine. They allow your body to heal, rebuild, and come back stronger after workouts. Proper recovery can prevent injury, reduce fatigue, and improve performance over time.

Step 7: Rest and Recovery
  • Importance of Rest: Schedule regular rest days to allow your body to recover and rebuild like make your Sundays the rest days. There is no need to give your body the tight exercising of workouts on Sundays.
  • Active Recovery: Light activities like walking or gentle stretching can promote recovery on off days.

Tips for Success

  • Listen to Your Body: If you experience pain (different from discomfort), either rest or seek advice from a professional.
  • Stay Hydrated: Drink plenty of water before, during, and after workouts.
  • Nutrition Matters: Pair your routine with a balanced diet that supports your fitness goals.

As our topic said, creating your own exercise plan can be enjoyable and extremely advantageous. Understanding your objectives, evaluating your current level of fitness, and adhering to a structured plan will help you reach your fitness goals. Have a joyful training session!

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