How to plan a workout? TOP tips

Jadon Lawson
It takes approx. 3 minutes to read this article

Let’s not kid ourselves – training with a personal trainer is a big expense. With an experienced trainer you will achieve your goals in a short time, but is it really necessary to achieve them?

In this article, we will suggest you how to create your own effective workout plan without spending a fortune. Below, we will identify important factors to consider when creating a professional workout program.

Training days and rest days

When we undertake a goal, it is very important to be rational about our abilities. Also, when planning a workout, we should not immediately set excessive goals for ourselves and demand more of ourselves than we are able to do. This also applies to training time. The most important thing is consistency, not achieving results quickly.

At the beginning it is worth planning your workout for the next week. For a beginner, 3-5 workouts per week will be optimal. Remember that workouts don’t have to be the same intensity!

Basic training plan:

  1. Monday: workout
  2. Tuesday: rest
  3. Wednesday: training
  4. Thursday: rest
  5. Friday: training
  6. Saturday: training
  7. Sunday: rest

Active regeneration

Once we have our training days and rest days scheduled, we can decide which rest days should be active rest. These are usually the days where you have time just for yourself.

Active recovery is to help you recover from an intense workout. Choose an activity that you enjoy the most. It can be yoga, walking, stretching with rolling, swimming, dancing. The purpose of active rest is simple: to continue to develop a habit of movement, to regenerate muscles, to improve range of motion, to eliminate stress.

Workout plan with active rest:

  1. Monday: workout
  2. Tuesday: yoga
  3. Wednesday: workout
  4. Thursday: swimming pool
  5. Friday: a workout
  6. Saturday: a workout
  7. Sunday: rest

Reduce injuries and be consistent

It is well known that people get bored quickly when they do the same activities. That’s why it’s very important that our workouts are varied. Such variety not only has a positive effect on the psyche, but also has advantages in the physical context. Doing the same movements over and over again can lead to injuries. One part of the body is strengthened over and over again, while the other is completely forgotten about.

Final workout plan:

  1. Monday: interval running/sprints – high effort
  2. Tuesday: yoga – muscle and fascia relaxation
  3. Wednesday: slow long-distance run – medium effort
  4. Thursday: swimming pool – regeneration
  5. Friday: fast medium distance run – maximum effort
  6. Saturday: strength training – muscle strengthening
  7. Sunday: rest

Increasing intensity

The training plan should be adapted to your capabilities. You should modify your program systematically, but don’t rush it. Typically, you will increase the intensity of your workouts after 4-6 weeks of training.

Tracking your progress

This is a good way not only to maintain motivation, but also to check if your training plan is still suitable for you.

Developing the habit of training

Many people say that it’s best to set goals at the very beginning. While this is true in many cases, beginners should focus on making exercise a habit. Overly demanding, inflexible goals can be a huge hindrance! In the very beginning, it’s best to listen to your body and just enjoy the workout!

Main Photo: Glenn Carstens-Peters/

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