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Setting a consistent routine is the key to achieving success and results in the gym. If you are having trouble deciding what to do each day, consider this your guide! From beginner to veteran, there is always more to learn about working out.
Content
Step #1 - Define Your Goals
This is the most important step in building a routine. By defining a certain goal (e.g bulking/cutting), you can do research on what type of workouts are designed for that purpose. The goal will serve as a positive motivator to help you stay consistent. Goals can be just about anything that is measurable: body weight, BMI, number of reps, general fitness, appearance, or physical ability. Setting a goal gives your mind something to focus on in the future, and a reason to keep going.
Identify Your Level
If you are just starting out, consider doing research on what types of workouts and exercises are popular for achieving your target. Then get either a coach or watch videos on how to effectively and safely perform the exercises. Be honest with yourself and never be afraid to ask for advice.
Define Your Commitment
How much time are you willing to spend each day? What about each week? Are you willing to invest in a gym membership or some at-home equipment? You should know that the more time you invest, the quicker results will come. Set a date for when you want to achieve your goal. Having a defined time constraint that isn't too soon or too far away will help to keep motivation high. When first starting out, set a goal that is realistically doable in 1-3 months.
Step #2 - Build a Workout Split
A split is a set weekly routine where each day is dedicated to a specific workout or goal. For example, if your week were to consist of several days weight training different muscle groups, it may look something like this.
Monday - Chest and Triceps
Tuesday - Back and Biceps
Wednesday - Legs (Glute focus)
Thursday - Shoulders and Arms
Friday - Flex day*
Saturday - Legs (Quad focus)
Sunday - Light Cardio and Stretch
*A flex day would be to make-up any day missed or to target whatever muscle group I want to fatigue extra
Find Diverse Workouts
Do research on different types of workouts. Depending on your goal, the split should have a minimum of 3 different types of days. Doing the same exact drills everyday could lead to unbalanced growth and burn out from excess fatigue.
"If it doesn't challenge you, it doesn't change you." – Fred Devito
Step #3 - Learn Targeted Exercises
For each day of the split, you should have a rough idea of what you want to do. Unless your goal is for a specific exercise, try and mix things up each week. Have one new exercise you mix into the workout. Over time by trying new exercises, you will be able to create several different workouts that target the same area in slightly different ways.
For example, during a chest workout you can do any of the following to target the same muscle group in varying ways: barbell press, dumbbell press, push-ups, chest press machine, or cable chest press. Each variation targets the same muscles, but in a way that allows for more variable workouts. Plus it will never get boring!
For each muscle group of the split, you should try to have 12-15 different exercises that you know and can mix and match each week. This also applies to any type of work out. Yoga has different types of flows. Runners can vary their speed, distance, and intervals for variation. The key is to follow the type of workouts listed in your split, while varying the exercises you do each week.
Step #4 - Be Consistent but Flexible
Consistency is the key to getting results out of your newfound routine. Early on this will be that hardest part to get down. About 80% of New Years Resolutions end in failure, and this is in no small part due to inconsistency (Howley). If your goal is to seriously set into a weekly routine with working out, try these two tips.
Start small with a 2-3 day per week commitment; then add in more days when you are ready.
Life happens, but if you miss a day, double down your effort for the next day. Never miss two in a row.
Know When to Pivot
If you are being consistent, but you aren't excited about the workouts you have, it may be time to change things up. It is better to set a smaller goal or try a different kind of workout than to give up entirely. Creating a routine is meant to make life easier, not cause additional stress.
Step #5 - Rest and Nutrition
It is always important to remember that time spent exercising is only one part of the fitness equation. Rest is important to allow the body to recover and repair. Exercise is meant to put physical strain on our muscles. If you do not give them proper time to recover, it could lead to underperforming, injury, and loss of progress.
Proper Nutrition
It is important to give our bodies the right amount and type of nutrition. Otherwise, we won't achieve lasting results or perform at our best. Proper nutrition allows each workout to be as effective as it could possibly be. Additionally, its not just about how much you eat, its also about what you eat. Check here for some of our hand-picked favorite recipes for getting proper nutrition.
Track Your Progress
Decide on a metric that you can use to track progress towards the goal. Don't take the measurement every day, but try to check-in to ensure your current plan is working. Even small successes can be key motivators that help to build long-term habits.
Conclusion
Whether you are just starting out, or you are just looking to change things up, building a weekly split is a great way to reach your fitness goals. Remember to be safe and enjoy yourself. Try something new every once in a while.
Click here to read more about more fitness tips!
Sources
Howley, E. (2023) ‘Why Most New Year’s Resolutions Fail’, US News and World Report. Available at: https://health.usnews.com/wellness/articles/why-new-years-resolutions-fail?trk=article-ssr-frontend-pulse_little-text-block.
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