Embarking on a journey towards physical fitness can often be overwhelming, with a plethora of exercise machines, weights, and fitness regimens to choose from. However, having a workout program can simplify this process and make it less intimidating. A workout program not only outlines your training schedule but also defines the exercises you’ll do and the amount of work you’ll do on each day. Following a workout program can help you stay committed – here’s how to write your own.
Why a Workout Program?
A workout program is more than just a list of exercises. It’s a roadmap that guides you towards your fitness goals. It gives you a sense of direction and purpose when you enter the gym, eliminating the confusion and uncertainty about what to do next. As Nsuani Baffoe, a personal trainer and owner of the Toronto gym Ferris 360, puts it, “The most important thing about a workout program is helping you stay committed. It’s the plan that helps you show up day after day, week after week, month after month.”
Key Principles of a Workout Program
One of the cornerstones of a successful workout program is the principle of progressive overload. This principle suggests that to build strength, you have to continuously challenge your muscles. You can do this by either increasing the weight you’re lifting, the number of times you lift it, or the speed at which you move.
While working with a personal trainer can be highly beneficial in building a workout program, it might not be feasible for everyone. However, with some planning and research, you can create your own workout program that aligns with your fitness goals and availability.
Creating Your Workout Program
Before you begin designing your workout program, start by identifying your ‘why’. This ‘why’ is essentially your motivation – your reason for wanting to improve your fitness. Keep this ‘why’ in mind when you’re planning your workouts and when things get challenging. It could be anything from wanting to move things around the house on your own, lifting grocery bags, to picking up your kids or grandkids.
Next, consider your availability. How much time can you dedicate to your training? The Canadian physical activity guidelines recommend two days of strength training a week, but if you can add a third, that’s even better. Your program should ideally be four to six weeks long, and you can even use a basic template from the internet as a starting point.
Designing Your Workouts
Each day should include a set of exercises that works your entire body. Start with the bigger, more challenging movements first such as squats, deadlifts, and presses. Most of your exercises should work multiple joints and muscle groups at once to get the most out of your workout. You can add isolation exercises like bicep curls at the end of your workout.
The goal for each exercise should be two to four sets with a goal of 10-12 repetitions a set. If by the end of the second set, you’re not feeling fatigued and your form is still solid, consider adding more weight or another set.
Tracking Your Progress
As you train, it’s essential to track your progress. This could be within the program sheet or in a plain notebook. Keeping a record of your workouts not only helps you know where to start your next workout but also serves as a reminder of how far you’ve come, which can be a powerful motivator.
Remember, the key to a successful workout program is simplicity. As Baffoe says, “For the average person, let’s just get the basics down. Move your body with a stimulus for a prescribed amount of time and get to the end of that time. You’ll feel much better about yourself.”
Keep this guide in mind as you create your workout program and embark on your fitness journey. Remember, consistency is key, and a well-structured workout program can be your ticket to achieving your fitness goals.
Author Alyssa Ages is a journalist and the author of Secrets of Giants: A Journey to Uncover the True Meaning of Strength. She is also a strongman competitor and endurance athlete, as well as a former personal trainer and group fitness instructor.
