Sure, trainers will hold you accountable to your goals and workout classes require you to show up for scheduled sessions, but the responsibility to exercise ultimately falls on you. When building a workout plan, you’ll want to make sure 1) It works and 2) It works for YOU. A tailored workout plan will help you be more consistent and achieve the results you’re looking for. Here’s how to get started.
DETERMINE YOUR GOALS
So you’re ready to take the next step towards building a workout plan. Now what? The first thing you’ll want to think about is which goals you’re trying to achieve. For most people, those fall under two categories: strength training and weight loss.
If you’re trying to build strength, you’re going to want to focus on doing total movements with high intensity and short duration, Things like deadlifts, squats, push-ups and sprints.
If weight loss is the primary goal, we recommend first working to build a 12,000/day step count and streamlining your diet. For beginners, working out is a catalyst to creating positivity, If you get in a morning workout, you’re more likely to eat a healthier lunch.
Eating right is so important for energizing workouts, maintaining results and helping your body recover, and Hydrate. Focus on lean proteins. And fill your plate with leafy greens.
Haworth says that weight loss and strength training usually go hand in hand because increasing lean muscle mass helps increase metabolism, which helps you lose weight. Once you’re in a position to take things up a notch, increase your reps and weights but make sure to incorporate rest periods for muscle recovery.
And it’s important to make sure your goals are realistic. A good workout plan should be consistent and sustainable. While having a specific fitness goal in mind is key to keeping you motivated and focused, achieving that goal is more about a lifestyle shift rather than a quick fix. Results take time and dedication. Once you see your body change, the workout will become habitual.
CREATE YOUR PLAN
If you’re just getting started, we recommend starting with three workouts per week and building from there. The last thing you want to do is come in too hot with your workouts. If you do, you’ll either get burned out or, worse, injured.
Focus on one new small habit at a time. When you get that right for two weeks in a row, bump it up and build from there. For a simple workout plan beginners can do at home without equipment.
We recommend these workouts:
Push-Ups on Knees (8-15 reps)
Great for building upper body strength. Be sure to walk your knees a bit further back from your hips to maintain a long spine and not dive into the shoulders.
Jumping Jack Modification (30 seconds)
Great for getting your heart rate up. If jumping jacks are too hard, simply step one foot out to the side while raising your arms up.
Elbow Plank Modification (30 seconds)
Great for building core strength. Like the push-ups on your knees, be sure to walk your knees further back from the hips to keep a long spine.