What workout plan is best for me? You will come across most people who start an exercise routine but eventually stop. They are the ones who end up blaming themselves for being lazy and undisciplined, but quitting exercise is not about character flaws.
At times it’s the exercise plan they chose, which did not turn out to be a good fit for them.
A well-designed workout plan is more about improving your lifestyle, understanding yourself, and your life responsibilities than about mastering squats, lunges, or crunches.
You don’t need to be a pro or prove yourself to anyone; you just need a plan that works for you.
Why do you need a workout plan?
First and foremost, it is essential to understand why you need a workout plan. A balanced workout plan helps prevention of over and under training.
That is perhaps one of the most important reasons to have an exercise plan before actually hitting the gym. If you try bits and pieces of different exercises, not fit for your body, you might not be training your body well enough.
Also, working out too much or too long may not suit your exercise goals.
A workout plan provides a structure
A workout plan makes sure you do not wander around or stick to the same old exercising routine. A well laid out plan will tell you what to do when to do and how much to do. It even allows you to track your progress.
Workout Programs result in a more efficient workout
When you enroll for a workout program, you have a plan in place which allows you to be more focused on what you are doing. If your plans are vague or you have no idea how even to start, then probably your efficiency during the workout will be low or even nil.
Since you have not set up any strategy, you will lose your focus during workouts.
Progress is trackable with workout plans
When you have goals to meet and have a fitness program in place, you track to see the progress you are making as a result of the efforts that you put in.
The good thing is that a fitness program is measurable; you can check your weight variations or measure the inches from your waist. That lets you know if you are on track and whether the efforts are paying off.
Set up your goals
The first thing you need to ask yourself before joining a workout program is “what is your goal?”. That is because there are so many different ways that you can train your body.
So, to start with, find out what your goal is. Is it to become healthier? Do you want to build up some muscle? Or you want to work on your endurance? Or maybe you want to shed weight? While some would just want to stay fit.
There are different techniques for whatever your goal is.
With clear goals, you can maximize your training strategy that fits your body type and persona. It is always better to have an achievable, specific goal chalked out for yourself as you work harder towards achieving than opposed to just working out without a clear plan.
Goals Make changes seem possible
A lot of people are hesitant when it comes to getting involved in a workout program because, for some, it’s a new change. They need to have the right amount of courage to start something that would work on their bulky weight, something they don’t like.
That may seem to be an unachievable mission at the start, but with an actionable goal in place, it will be easier to take the first small steps and then glide towards your aim.
Goals lead to motivation
Inconsistent workout routine by most people is as a result of lack of motivation. The reason why people are not motivated enough and fail to stick to fitness programs for long is an unclear vision.
When we set a specific and achievable goal, and one has to work towards it, it gives you something to return to and hence spurs motivation.
Success is elusive without having fitness goals
A sense of achievement or success comes when you manage to secure the level you want. Without an aim, you can not be sure if you are successful with what you have achieved from your training.
Maybe you managed to lose a few pounds or even reduced a few inches around your waist, but will it count as a success if you have no goal to compare it to? So, the best is to have a fitness program against which you can measure your progress.
How to choose a workout plan?
Whether you are a beginner or an expert, there will be a time when you have to choose between different workout regimes. So, it all starts with your preferences and goals.
However, please keep in mind no matter what health program you opt for, your health should not be compromised. Going for a weight loss program when you do not even have enough fat to lose is highly condemned by all trainers.
Keeping in view your health conditions, opt for a program, you can reap the maximum benefit. Below are some of the preferences you should consider when choosing a workout program for yourself.
Fitness body workout plan
To get a fitness body, you have to go to the gym and start lifting weights as soon as possible. You must make progress in your workouts and lifts.
But even more important than training is diet. To get a fit body, you have to follow a strict and balanced diet.
You can find more information in our article “How to get a MODEL BODY-SECRETS to having a perfect body.”
Now I leave you with a specific board to get a woman’s fitness body.
Four-day workout routine to get a fitness body
|Stationary bicycle||20 minutes|
|Step machine||20 minutes|
|Bent over raises||3×15|
Saturday and Sunday
Fitness workout routine for weight loss and toning, women
Now we are going to give you a four-day routine to lose weight and tone your body in a super effective way.
For this routine working properly, you have to start a balanced diet and not skip it. If you do, you will lose everything you progress in your training.
In this routine, we will divide the body into two parts:
- Upper body (chest, shoulders, back, and arms).
- Lower body (abdomen, legs, and buttocks).
- The third day will be just cardio.
- We will repeat the sequence on the fourth day.
Exercise workout routine for weight loss and toning
|Elliptical machine||20 minutes|
|Stationary bicycle||30 minutes|
|Elliptical machine||30 minutes|
|Bent over raises||3×15|
|Elliptical machine||20 minutes|
|Seated calf raises||3×20|
|Stationary bicycle||30 minutes|
|Elliptical machine||30 minutes|
On Sunday, we will rest, always remembering that we must take care of our food and not overdo it with the calories we eat.
Strength workout plan for a woman
Strength exercises require the use of equipment such as weight machines and free weights. Aside from weight lifting, strength exercises are incomplete without resistance bands.
Strength training ensures protection against bone loss and builds up muscle. The ratio of lean muscle mass to fat is also improved. Therefore, hence, strength training is an essential part of a workout routine.
Technically, strength training involves a challenge to the muscles. You have to use weights progressively, like lifting dumbbells and increasing resistance gradually.
If you train your strength, you are not only strengthening your muscles and toning your body, but you are preparing yourself for everyday routine tasks. For example: carrying groceries, moving furniture, getting out of your chair, and much more.
There is a different set of exercises that you can do three or four times a week to get the most benefit. To gain strength, we always recommend the basics.
Squats strengthen the lower body and assist in the functional movement of the major leg muscles. They also help to improve our stabilizing muscles.
- Place a barbell with a load appropriate for you on the back of your neck.
- In the standing position, spread your feet shoulder-width apart.
- Then lower your body until your thighs are parallel to the floor.
- Move back up and control the movement.
- To gain strength, you need to do 6-10 repetitions.
The bench press allows you to develop your chest, shoulder, and triceps muscles as well as strengthen your upper body.
- Start by placing a weight on the barbell to complete the scheduled repetitions.
- Lie down on the press bench.
- Grab the barbell about 10 centimeters from your shoulder width.
- Slowly lower the barbell until it touches your chest (without dropping it).
- Pause briefly and push up the barbell.
- Repeat the process.
- Complete 6-10 repetitions.
Barbell shoulder press or military press
This exercise serves to strengthen the shoulders. It helps tone the abs and strengthen the stabilizing muscles of the upper body.
- Sit on a shoulder press bench (you can also do it standing up).
- Hold the barbell with your hands about 6 inches apart from your shoulders.
- Raise the barbell to a point where your arms are not entirely straight.
- Lower the bar in a controlled manner until it reaches chin height.
- Repeat the movement.
- Do 6-10 repetitions.
It is an exercise that works the whole body, especially the back, buttocks, and femur. In this movement, it is fundamental to respect the technique in its execution so as not to injure us.
- Place the barbell on the floor with a suitable load for you.
- Put your feet at shoulder height.
- Hold the bar with your back straight and your legs slightly bent.
- Lift the weight in a controlled manner until your back is straight and standing upright.
- Lower the weight again by keeping it under control at all times.
- Complete 6-8 repetitions.
Make these exercises the foundation of your training plan and try to combine these exercises in your workout plan and try to balance it between days.
Doing them will increase your strength in a way that is not
Four-day workout routine for strength
|Barbell biceps curl||3×10-12|
|Dumbbell biceps curl||3×10-12|
|Seated calf raises||3×15|
Balance workout for stability
As we age, it becomes difficult to maintain body balance. Medical conditions such as neuropathy can further worsen it. Having a poor balance can lead to falls, which may result in injuries and, in worst cases, may even cause disabilities. Hip fractures can particularly lead to complicated health situations.
Balance exercises are not only essential for the elderly but also for the young generation. With improved balance, you can enhance your overall movement function. By working on your balance, you can attain control of your body’s position and maintain an upright posture.
There are different balance exercises for both the elderly and the younger ones.
Seniors can follow exercises such as simple grapevine, which starts by crossing one leg over the other in turns. And repeat the process.
Standing crunch with under the leg clap
This exercise is for active and physically fit people.
- It starts by balancing yourself on one leg while you raise the other leg above the knee.
- Then crunch forward and clap under the lifted leg. Repeat the process.
Single leg cross-body punches
This exercise is particularly useful for athletes.
- You need two dumbbells. Hold them at your chest height.
- Lift one of your legs to a backward angle.
- With this position, punch the weights across your body one at a time.
- After a few punches, switch legs and repeat the process.
This stabilization routine is recommended to be done every day if you do not feel comfortable you can do it on alternate days. Here below I leave you more exercises for balance and stability.
Get an athlete’s body with flexibility exercises
Flexibility exercises are useful for stretching the elastic fibers that surround muscles and help counteract it. Stretching helps to improve flexibility and reduce tightness, which eventually makes working out safe.
Those who are keen to improve their athletic performance should train themselves with flexibility exercises. It would help to improve their reach and smooth bending during a game.
However, as per the recent studies, stretching is not recommended before the start of the exercise. Instead, experts recommend starting the workout regime with a warm-up like walking or jogging. That lets the blood and oxygen to reach muscles fast.
Figure four stretch
Figure four stretch focuses on piriformis and iliopsoas muscles and helps to relieve symptoms associated with knee pain.
- Just lie on your back in a quad position and cross one foot over your right quad.
- Then lift your right leg and grab it with your hands and pull the leg towards your chest.
- When you have reached a comfortable stretch, pause for a few seconds or minutes and repeat
If you are an athlete or a runner, then this exercise is for you.
- Sit on the floor.
- The soles of your feet joined together and your knees bent out on the outer sides.
- Hold your feet with your hands and lower down your body while pressing your knees to the floor.
- Bend to a level where you feel too tight. Hold on for a few seconds and repeat.
This stretching routine can be done on any day you choose, but at least four times a week. Here is a stretching routine that you can follow very easily.
Burn fat and get in shape with cardio exercises
The first thing that pops up in our mind when we hear the word “cardio” is usually running and jogging. That is not the case as there is more to cardio exercises than just running.
If you want to burn the extra fat on your body, then cardio, also known as Cardiovascular exercises is for you. It raises your heartbeat, which in turn pumps blood faster. That helps to carry oxygen throughout the body and helps to keep both heart and lungs healthy.
Regular cardio exercises are essential for those seeking to lose weight and get better sleep. Additionally, these exercises will let you have a full-body workout than just working on particular parts of the body.
Let’s start our fat loss and fitness routine with a 20-30 minute exercise bike. Try to get enough pedal resistance to get your heart rate up and sweat out
Squat jumps are undoubtedly a powerful exercise that increases your heartbeat to a level that results in significant calorie burn.
- Make a perfect squat position
- Then as you rise, jump up by extending your legs and push your arms to a downward direction and drop down to the squat position.
There are very few exercises that target the glute, and donkey kick is one of them.
- Begin with a high plank position and tighten your core.
- Then jump and kick butt with pushing your heels forward. Make sure your wrists are in line with your shoulders.
- Extend legs in the air and return to the same position.
This exercise helps to tone your hips and your legs.
- Put one foot ahead of the other one and make a low lunge position.
- Then bend both knees to 90 degrees.
- Jump up and switch your feet in between and return to a lunging position.
In just one move, the frogger aims to target the entire body by working on the legs, abs, glutes, and arms.
- In a frogger style, you will stand as wide as you can with your toes slightly turned outside. Then start by squatting down.
- That is the position you have to maintain the entire time.
- Then take your hips upward halfway and make it right back down.
To finish our training we have to do half an hour to 45 minutes on the treadmill. We have to keep a rhythm that makes us tired and sweat without going over 120 beats per minute.
|Stationary bicycle||20 to 30 minutes|
|Treadmill||30 to 45 minutes|
Essential tips to keep in mind?
Control your body form
It is essential to focus on each exercise and align your body accordingly. Poor form can result in injuries. For a strength training routine, start with light weights and then gradually move to heavier weights.
Concentrate on smooth lifts and control your posture. A well-designed workout plan will help you on how to get started. Since it is for people according to their age groups, gender, current weight, etc., a workout plan would give you better guidance.
Maintaining your tempo is key to an effective fitness routine. Rhythm helps you to stay in control and effectively lead the method.
Breathe and breathe
Yes, a workout program increases your blood pressure and makes you exhausted. If you hold your breath while performing strength exercises, then the blood pressure may even raise more.
So, to avoid a drastic increase in blood pressure, make sure you exhale when you lift or push and inhale when you release during an exercise.
Challenge muscles with the right weight
When challenging muscles with weights, make sure to pick the correct load the first time. Choose a weight that makes your targeted muscles exhausted in a few repetitions while allowing you to maintain good form at the same time.
If you are struggling even to do the minimum number of repetitions, then go for a lighter weight. Once you are comfortable and can continue doing reps, then challenge your muscles by adding additional weight.
Try not to overdo it. So, the right way is to add extra weights to your workout only when you feel you can do the min reps with it.
Can you take out time for your workout plan?
Do you have the time to carry out intense exercises every day? If not, then design a workout plan that goes in line with your schedule. Skipping days of your exercise routine will only make you lose your tempo.
Have such a workout plan that you can easily manage and stay committed to even with a tight schedule.
Know what you enjoy most
Exercises are undoubtedly challenging but enjoyable. There is no point in starting a workout plan if you are not going to enjoy it. Go for a fitness program that has a combination of different exercises and keeps you engaged.
In no way should you feel bored or tired with the workout. Go for something you would want to do more and more. Something that keeps you motivated.
A legitimate workout program is extremely crucial for a healthy being. Every workout plan is different. Some have the same exercises for days and weeks, while some come up with new and focused movements every week.
Choose a workout plan that you think will train your body in all main aspects, as discussed above, even if each day has the same exercises.
A workout you enjoy is the one you will stick to for a more extended time. Make sure you choose a plan for which you can hold yourself accountable.
Choosing something that you know is beyond your strength and capability will only lower your morale. When you start a workout, keep a schedule with you, track your progress, and jot down your weaknesses that you should work on to improve.