So you want to start working out, build muscle, and lose fat but you can’t afford a trainer or a coach. That’s okay, you can still create a workout that’s effective, balanced, and will help you see results, all on your own. Here’s how…
First things first- you need to decide how many days a week you’re wanting to train. In order to see results you need to be consistent and the only way you’re going to be able to do that is if you’re able to stick to the plan you’ve set up for yourself. Remember that the best workout routine is useless if you don’t stick to it.
So grab a piece of paper and jot down the days of the week you’ll be working out and which days will be your rest days. It’s important to incorporate rest days into your workout schedule as your muscles need time to recover. You can take active rest days too where you can incorporate things like stretching, mobility sessions, yoga, walks, or foam rolling. The next step is picking the time of day you’ll be working out. This may change as life is unpredictable, but it’s better to get into a routine as this will help keep you consistent.
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Now to the actual programming. Break it up into specific body parts, this allows you to focus on one muscle group, exhaust it and then give it a long enough break to recover and repair itself, which is where muscle growth happens.
If you can workout 5 days a week here’s an example of how your week could be structured.
- Monday: Biceps and back
- Tuesday: Legs (Glutes and Quads)
- Wednesday: Chest and Triceps
- Thursday: Active recovery ( 45min walk/ foam rolling/ stretching/ yoga)
- Friday: Legs (Glutes and Hamstrings)
- Saturday: Shoulders and Abs
- Sunday: Active Recovery ( 45min walk/ foam rolling/ stretching/ yoga)
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If you can workout 3 days a week here’s an example of how your week could be structured.
- Monday: Legs (Glutes, hamstrings, quads)
- Tuesday: Active recovery ( 45min walk/ foam rolling/ stretching/ yoga)
- Wednesday: Upper body (Biceps, triceps, back, and shoulders)
- Thursday: Active recovery ( 45min walk/ foam rolling/ stretching/ yoga)
- Friday: Full body HIIT
- Saturday: Rest
- Sunday: Active recovery ( 45min walk/ foam rolling/ stretching/ yoga)
Add a variety of exercises to your workouts. You want to avoid repeating the same workout too many times as this can lead you to plateau, injury, or boredom (which will make it that much more difficult to stick to your program).
Remember to track your progress! When you’re finished your workout, jot down how many reps and sets you completed. Don’t forget to include the weight you lifted and then set yourself a goal to slowly increase the weight in the sessions to come (progressive overload).
Creating your own workout plan may seem daunting, but if you take the time to research and ask yourself the right questions, it’ll make it that much easier. By putting in that extra effort to tailor a program specific to your needs and goals will definitely help you commit to your new program.
Author: Logan Leigh Rix
Logan blends her passion and profession by working as a digital and social media marketer and content creator in the fitness, health and wellness industry. She’s also a personal trainer, former Face of Fitness finalist and Fitness Magazine featured athlete.
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