Just like anything in life, success requires a constant sense of preparation. If we’re to achieve any fitness goal, we need to go into the gym knowing what we’ll be focusing on from the moment we enter to when we leave. I don’t know what it is about keeping organized, but it just works and is so much better than attempting to freestyle our way to a better body.
If you look at the most successful people in the gym, they always carry some kind of log with them. It keeps you organized, more motivated and on track to reaching each and every one of your fitness goals. You may even find yourself on the lookout for other fitness plans to incorporate the following week and prevent you from doing the same mundane workouts time after time.
I find using a simple workout journal like this one by GymPad to stay on track with my goals is best. The hardest part is being diligent about it. But as long as you take it with you every time you hit the gym, you’ll be just fine.
So how do you come up or create your own workout plan?
Well for one, it’s important to use online sources for inspiration like Pinterest (here’s my workout board), where you’ll find a ton of different workout plans you can incorporate into your own routines at anytime. Many of these workouts or exercises may very well seem unfamiliar to you (at first), but that’s a good thing and will give you a better sense of the kind of exercises and workouts that are working for other people!
Keep in mind here that just like every other industry, fitness is constantly evolving! Remember when running mile after mile was the go to “thing” for weight loss? Well now we can rely on trends like HIIT training, cutting the time we spend on working out by over half the time spent on a treadmill! Thus, we should do more than just create a workout plan, but also do our due diligence of finding workouts that others love and that you feel comfortable doing.
In order to build a properly well-thought workout plan, we need to cover a few things.
Workout Plan Guideline:
#1. Choosing your ideal number of repetitions.
- 1-5 Rep Range = Used for building lots of strength and mass by putting your muscles into a state called hypertrophy.
- 6-12 Rep Range = Used for increasing both muscular endurance & strength.
- 12+ Rep Range = Great for toning muscles and building endurance.
Now depending on what you’re trying to achieve with each body part, it’s best to mix up your rep range for best results.
#2. Number of exercises to choose.
- Aim for around 15.
- The higher the intensity of your workout, the better, and the less time you should spend in your workout to allow for recovery.
#3. How much time you should spend exercising.
- 45 minutes to an hour is a good bet and should allow you to finish your exercises on time.
- For a more intense exercises (or one that involves HIIT), aim between 25 and 30 minutes.
#4. What your workout plan might look like:
- 5 minute warm up – this could be as simple as a quick jog, using a jump rope, or going on the bike.
- Choose one exercise per big muscle group (e.g. lunges for lower body, cable crossovers for chest)
- Choose your ideal rep range for each exercise.
- Try and incorporate a new exercise each week to keep your body guessing!
- Make time to foam roll (preferably with the Trigger GRID Point) or stretch after your workout for better recovery and for keeping your muscles in healthy condition.
Now that you’ve got a good sense of how to create a workout plan, here are 5 of my favorite workout plans and exercises I’ve seen being shared as of lately. Feel free to save them on your board for later!
Workout Plan #1: 30 Day Abs and Squat Challenge
The 30 Day Abs and Squat Challenge by Fitness Republic is a great way to kick your core and abs training up a notch. The thing I like about it is how we’re presented with a full 30-day workout designed to gradually increase the amount of reps we can do. In my opinion, the 30 Days Abs and Squat Challenge can be a great way to supplement our pre-designed workouts, especially if you’re looking to work out your abs and glutes. While it might not give us an entire workout plan to work with, it’s a great idea to implement due to its emphasis on core training.
Workout Plan #2: Fall Workout Plan
The Fall Workout Plan by FitPossible Coach literally has it all and gives you every reason to want to implement at this time of year. We are given a set of exercises to do for each day of the week.
Here’s how it’s broken down:
Monday: Cardio, Legs, & Arms
Tuesday: Cardio, Arms, & Abs
Wednesday: Cardio, Legs, & Abs
Thursday: Cardio, Arms, & Abs
Friday: Cardio, Legs, & Abs
Saturday: Legs, Arms, & Abs
Sunday: Yoga/Stretch Or Pilates
I think my favorite aspect of this workout is that you’re literally given no days off. But you should definitely take a day off if you need it. One can never underestimate the importance of recovery. The other great aspect of this workout plan is its incorporation of HIIT training, Tabata workouts, and the fact everything can be done using just your body-weight, meaning you don’t need to hit the gym if you’d rather work it from home.
Workout Plan #3: 21-Day Arm Sculpting Challenge
If you’re looking to strengthen and tone your arms, this workout plan by PopSugar is simply perfect and another great one to supplement your workout plan. With it, you’re given a 21-day challenge that focuses on 5 arm exercises. In terms of the schedule, it’s pretty lenient, so you can definitely use it to supplement any other workouts you may have or are working on.
The following workout involves bicep curls, upright rows, tricep kickbacks, overhead shoulder press, and bent over fly’s. Shouldn’t be too bad 🙂
Workout Plan #4: Fat Shredder HIIT Workout
For those of you who know me, one of my favorite kind of workouts is HIIT. This one by Blogilates.com is simply perfect to help accelerate your weight loss efforts and involves some of my favorite workouts such as mountain climbers, burpees, and different squat variations. This workout should get you in a sweat in no time!
Workout Plan #5: Customize Your Own!
One of my favorite things about pinterest is the never-ending variety of workouts you can find on there. Some of my favorite and most creative workouts are by NeilaRay, which you can use to create your own highly creative workout plans. If you’re looking for something where you can incorporate more resistance and gym machines, then definitely check out WorkoutLabs, which could be a great way for you to prepare for your gym sessions up ahead.
Anyway I hope you enjoyed this post and I hope it helps inspire more ways to create a more effective workout plan that you really enjoy using!