May 28, 2016

The perfect workout program should be developed around a person’s biology, diet, age, free time, goals, and many other details that should be considered. Once you understand the basics, you won’t find it that difficult to develop your own custom workout routine. By developing your own custom plan, you’ll be able to structure your workouts correctly for maximum results. Why is that? Because the one person that knows you best, is you!

Let’s go through 5 steps you should keep in mind when designing your own workout routine.


  1. Determine the time you have available

Whether you work out at home or at a gym, determining your time commitment is crucial.

Depending on the reps, sets and type of exercises you do, your workout should be about 45 minute to an hour.


  1. What type of exercises you want to do

Set your goals and decide what type of change you want your body to go through. Do you want a weight loss program, or a muscle mass gain? Whether you have one or two goals, they should be exact and realistic.


If you want to do a full body workout routine, this should include exercises for:

- core – planks, side planks, hanging leg raises, mountain climbers, exercise ball crunches

- butt and hamstrings (back of your legs) – hip raises, step ups, deadlifts,  straight leg deadlifts

- quads (front of your legs) – box jumps, squats, lunges

- back, biceps, forearms – dumbbell rows, pull ups, chin ups

- chest, triceps, shoulders – bench press, push ups, dips, overhead press


These are just some examples of what you can do. Pick some exercises and alternate them so you won’t get bored with the same exercise routine.


  1. Find a reason for every exercise

When selecting certain exercises, ask yourself what the purpose is for each one. Planning exercises aimlessly won’t help you meet your needs and goals. Create a program that’s tailor-made for you.


  1. Determine the amount of rest between exercises and the number of reps

If training for muscle mass you should go with one minute and a half for resting and vary your rep ranges depending on the workout. The best way to get harder, stronger muscles is by constantly forcing them to adapt to different routines.

 For losing weight, the amount of rest should be from zero to one minute, and from five to eight repetitions per set. You should also change your reps every few weeks.


  1. How much you should lift

In order to decide on how much is enough, you have to try and see for yourself. After all, this is a workout plan build on your physique and biology. You should lift enough to get through the set, but not too much so you can’t exercise after that.


  1. Keep track of everything

Use a journal or a workout blog. It will help you see how each day makes you stronger (maybe you can lift more weight each week), faster and more fit.

Writing everything down will help you track your activities, input your stats and chart your progress


  1. Choose exercises that keep you moving in all directions.

Stationary bikes, treadmills, deadlifts, lounges, squats – all move front-to-back.  If you want to build an athletic body and prevent injuries, you should include exercises from all planes


  1. Keep it balanced

Make sure nothing is neglected. Work all your muscle groups to avoid muscle imbalance. Keep your body in equilibrium.


We hope these steps will help you create the best workout your body needs. Don’t forget to also create a program you believe in and that it resonates with you.

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