How To Build Your Own Workout Routine

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.

• 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. 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.

• 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.

• 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.

• 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.
    
    
    "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.

• 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.

• 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.