When you've made the decision to start a workout program, the first thing you need to decide is how many days a week you can commit to training. Try to aim for about 3-4 days a week for optimal gains. If you're training for a specific sport or event, more or less days may be necessary. When you know how many days a week you can dedicate to exercise, the next step is to figure out how you're going to divide up those days throughout the week for strength training.
For those that are new to exercise, getting back into exercise after being inactive for an extended period of time, or have little time to spend working out, your best bet would be to do full body workouts or a 2-day split workout program. An example of a split workout would be one workout for the lower body and one for the upper body.
For the intermediate exerciser, or off-season advanced exerciser, doing a 2-day split workout program or 3-day split workout would be the most efficient way to get the results you want. Advanced or competitive exercisers should focus on 3-4 day split workout programs.
There are so many different ways to set up a workout schedule and it's important that you spend some time figuring out what would work best for your lifestyle. Once you have set up a program it will be much easier to stick with and you'll be less likely to get distracted or stray from the routine.
General things to think about when setting up your program:
- Frequency; how many days a week can you commit to exercise?
- What is the best time of day for you to exercise (avoid times when you find you're usually tired or busy)
- Time; how much time can you dedicate in a day to exercise? (you will see benefits with as little as 30 minutes- if you're doing it right!)
- Type; what workouts are you going to do on the specific days you've designated for exercise?
- Where are you going to exercise? (home, gym, or the great outdoors all have their benefits)
Once you've set up your program, remember that you will probably need to make changes within about 6 weeks for variety and to prevent yourself from plateauing. Enjoy the process and get excited about your routine! Get yourself pumped up for it and you'll find that the results will come much faster!
If you need help setting up a program, you know who to contact ;)
Hey Bryt,
ReplyDeleteI'm going to the gym every morning Mon to Fri
alternating upper and lower body each day and on the weekend I walk for 60 min ( I walk 30 min every morning Mon to Fri ). Should I be doing a full body workout in there some where? I wanted to have a break from the gym on the weekends? Is that ok?
Your routine sounds great! You're actually going to the gym quite often (3-4 weeks is ideal) so taking a break on the weekends is a good idea! It's also fantastic that you're walking everyday! Just make sure you don't overdo it. Like I said in a previous blog, sometimes jumping in full force is such a huge change that it's hard to stick to. You sound like you're doing great though, so stay in the same mindset, set goals, and go for it!
ReplyDeleteAs for whether or not you should incorporate full body workouts, that is entirely up to you. If you want to switch it up now and again, go for it. Just make sure to give the exercised muscles time to recover before you work them again (at LEAST 24 hours- but ideally 48).
Thanks for the info :)
ReplyDelete