Having a workout plan is the best way to keep yourself motivated to workout, and to make sure you stay on track with your fitness routine. I do not like to follow other people’s workout plans, nor am I into group fitness. I am the person who loves to freestyle and do my own workouts. But freestyling is not always an option when time is not on your side. Because of this, I decided to create a document that I fill in each week to map out my workouts. So now you might be asking, how to create a workout plan, right? Keep reading, because I’ve got you covered.
The benefits of having a workout plan.
Having a plan keeps me challenged, and when we are challenged, we are less likely to give up. Also, when you create your customized plan, you can pull the things you like from multiple sources.
Can plans created by others work? Absolutely! But when I have my own plan, I feel more confident about what I am doing, and because I have learned over time what works for my body, I feel more in control.
As you begin or continue your fitness journey, you will start to understand what works best for you, and this knowledge will help you to further craft your workout plans.
How do you begin working out?
The most important aspect of starting any new routine is to plan for it properly. You do this by starting slowly, finding what works best for you, and picking a time of day that you can realistically commit too. I have mapped some beginner exercises with those of you who want to know how to begin working out in mind.
Things to consider when creating a workout plan
What are you currently doing for exercise?
What are your fitness goals? Lose weight? Gain muscle? Tone your body?
Where will you workout? At home? At the gym?
How much time can you realistically dedicate to working out? Days per week? Duration per workout?
What should my workout routine be?
I like to work my entire body each week. I think of it as zone training. Typically arms, back, and abs are done together. Leg’s and butt next time, and then a full cardio only workout. If you’re looking for info on what muscles to workout together each day, check out this post that is filled with one full week’s worth of exercises.
How to Make a Workout Plan for Women?
A good strategy for sticking to your workout plan is to pick a day each week to map out your workouts. I like to create my workout plan for a week on Sunday’s. This way, I have more free time to think about what I want to focus on for the week, and I can take the time to look up exercises because, for me to see results, I must vary what I am doing.
Besides, doing the same routine each day can become monotonous.
Step 1: Decide when you want to workout and for how long
I typically workout for 30 minutes in the morning during the week about 3 – 4 times and 1 – 2 times per week in the gym for 1 hour.
The key here is finding what works for you. For me, I know that if I give myself too many days off, I will find an excuse to continue to give myself days off.
Pick the days that work best for you, and decide on a time that you know you will realistically be able to complete a workout.
If you are planning to work out at home, be sure to prepare your workout space. This is especially important if you are going to workout in the morning. Try taking out your workout mat, and any weights you are planning to use to save yourself some time.
If you are planning to go to the gym, set your alarm 15 minutes earlier to allow enough time to get up, brush your teeth, wash your face, and get your workout clothes on ( we don’t want to scare the other gym goers with our morning breath).
I am a huge fan of morning workouts. Want to know how I keep myself motivated to workout in the mornings? Read here to learn more.
Step 2: Research and find the workouts that best suit you
I have tried countless workouts over the years, there are some that I love ( weight-lifting), and some that I am not fond of, but know I have to do (cardio).
When I find a workout I like, I add it to my routine, but it is important to vary your routine because if the body gets used to the same movements, they become less effective.
The most important thing here is to get moving. A short workout is better than no workout at all; you can build and increase your workouts over time.
After time, you will explore and find what you like to incorporate into your workout plan.
Youtube is an excellent resource to look up new workouts, and Instagram also surprisingly has a lot of good workouts.
Step 3: Vary your routine
When you create your workout plan, it is important to vary your routine. I could probably train legs 4 times a week, but is this the best use of my workout time? Probably not.
Also, this would make my old knees ache like crazy, and I would be doing myself a disservice by putting too much pressure on my knees.
So for this reason, I vary my workouts, by zone training. If I work out six times a week, I vary as follows.
1 full body workout per week. On this day I train my whole body and the next day I want to stay in bed, but then adulting calls.
The next workout I’ll do a lot of cardio ( even though I don’t like to)
I’ll add in a couple of ab and glute workouts, and finally, to give my body a little bit of a break, I’ll do yoga at home to stretch and have a lower impact on my body because, by day 5 of zone training, I am toast.
How does all of this help you to craft your workout plan?
If you are anything like me, you spend time browsing Youtube and Instagram, by having your workout plan template, you can add new routines to your list to try.
It is essential to take the time, do the research, and find that workouts that work for you and your body type. Use this workout plan template, print it out, and write down your workouts for the week.
Also, don’t forget to plan your rest days, because we all deserve a day of rest.
Remember, consistency and planning are key to achieving your fitness goals. Having a plan leads to better choices, and the body of your dreams because who doesn’t want to look like a snack?!
What’s Next?
Now you have a workout plan template that is easy to use. Create your plan, start your workouts, and reach your goals.
I genuinely hope that you find these tips useful, and begin to incorporate them into your workout planning routine.
Finally, if you know someone else who could benefit from this information, please share this post with them to help them get on the right path.
Wondering what muscles to workout together in a day? Check out this full week’s worth of workouts.
Been working out for awhile and not seeing your desired results? Check out some common mistakes people make that keep them from reaching their weight loss goals.
Download your Workout Plan Template.