April Pretz, APRNBeginner Workout Plan
Build the Perfect Plan
This is where it all begins! Congrats on taking the first step to building a better you. In this article, you will learn exactly how to create your own, personalized workout plan. You don't need a professional trainer or a large budget to hire an expert. Below you will learn how to think and train as a professional.
5 Steps in building your plan.
1: Consistency
If you want to truly reach your goals, right now make the decision that you will follow the plan you set. Now we want to create a program that will keep you in the game and engaged. A boring workout routine is an easy way to lose motivation. Keep your training simple from the start. Set a goal that you know you can reach from the start.
Create A program that is doable for you. The first step is simple: write a general schedule. What are you going to do each day, Monday through Sunday?
Write down your plan on your phone, notepad, or get a notebook. Choose what days to work out and which days to rest. To begin, plan for 3-4 days spaced out with a rest day for recovery. For most people, this is a great way to get good results. Keep in mind that every training day shouldn't be the same.
Action Step 1:
Choose your days right now that you can commit to working out. Make sure to cut out 20-30 minutes before and after your workout to get prepared and too cool off when you are done.
Make a promise to yourself to train no matter how tired or unmotivated you feel at that moment. Remember, achieving the results you want requires doing what you know is best even if it isn't easy. Stick with it, you got this!
Here’s what my program looks like after introducing consistency:
Day General Activity
Sunday Rest
Monday Workout
Tuesday Rest
Wednesday Workout
Thursday Rest
Friday Workout
Saturday Rest
What Days Should Be Recovery Days?
Factor 2: Active Recovery
Recovery days and active recovery days, allow you to exercise and recharge without straining the body
A few favorites are:
A long walk on the beach
Yoga and deep breathing
Foam rolling
Swimming (casual)
Biking
Keep it Simple:
You want to keep moving while repairing your muscles. This will boost your metabolism and help with many other health issues.
A long walk burns calories, lower stress, and warms your muscles and joints. Add some stretching to increase your range of motion and flexibility. Light swimming and yoga are also a great combination for active recovery days.
Remember, you can fulfill your training goals with easy movement or light exercise. Don't over-exert yourself. The end goal is to live well, feel better in your skin, and enjoy this new lifestyle!
Foam rolling for recovery.
Grab a mat and foam roller and pull up a quick youtube video if you want muscle-specific stretches. This style of stretching will break down accumulated adhesions and scar tissue in your muscles and restore their natural flexibility. Incorporate deep breaths in and out as well for a therapeutic effect. This will help with circulation from your feet to your head.
Action Step 2:
Take your workout plan notebook and choose one of your rest days and one of your five workout days for active recovery. We recommend an active recovery day during the week to allow a break between intense training days. Now, choose a few of the recovery activities to form our list above or add your favorites.
3: Variety
You want to avoid too many workouts that are rigid and don't vary in style. Reps, times, distance, weight, and activities need to be varied regularly.
Repeating the same training daily is a great way to cause mental fatigue and bodily injury. Choosing a variety that addresses your athletic deficiencies while building up your strengths, is the best place to start.
Action Step 3:
Spend time adding color to your workout routine. Choose what specific exercises you’ll do each day, along with reps and dynamic weight load. This will help you avoid injury and strengthen major and minor muscles.
4: Challenge
Set new goals with all your exercises to boost motivation. As you progress you'll notice how quickly certain exercises will get easier for you. This is good! Step up your workout with increased weight, speed of completion, and reps or sets. This will increase your mental vigor, overall health, and stamina.
Do not rush into heavy weights or intense new workouts. Instead, you should create challenges gradually, ensuring adequate recovery from previous workouts. This will ensure your body doesn't become overly sore or prone to injury.
Train for two months before ramping up difficult. Listen to your body. If you are not recovering from your training, change your workout to lower intensity and load. Give your body time to fully adjust to a higher level of activity before pushing the throttle further.
Action Step 4:
Create a timeline for your training across three months, adding challenges gradually.
5: Recording Progress
To track your results, you need to keep records. Your notebook should be objective (tracking times, weight load, distances, etc) and personal, recording how you felt, your mentality, and your recovery.
Keep these records with you during your workouts. This will give you insight into how your body is reacting over time and how far you've progressed. Don't forget to celebrate your growth!
Action Step 5:
Record your results and compare them to your goals. Are you on track with the result you wanted? If not, take time to analyze new workouts and training styles to better help you succeed. Remember, it's not a race! The goal is to lead a better lifestyle that makes you feel healthier and happier.
Making It Happen
Designing your program is now within your capacity. Keep in mind that if you’ve never done it before, you’ll make some errors along the way. This is okay! Remember, this is part of the learning process. Even the most experienced coaches still make mistakes.
Don’t let your lack of experience stop you from trying. The only way to get better is to give it a shot!
To help you avoid common mistakes, use these guidelines:
Create consistency by keeping a regular weekly training schedule
Include one full rest day and two active recovery days in your program each week.
Use variety in your workouts to build multiple physical qualities, helping you avoid injury, reinforce strengths, and build weaknesses.
Add challenge over time, adding volume, load, or speed gradually and sensibly to drive continued progress.
Keep a record of your training, including objective and subjective measures, to better inform your future programming decisions.
Your Journey starts today! Congratulations! If you made it to the end of this article, we challenge you to get started today. Take out your notebook and make it happen!