How to create an effective workout plan; A guide for beginners

How to create an effective workout plan; A guide for beginners

You want a workout plan? Great!
Well, nice idea! because only the best workout schedule will ensure that you keep up with your exercise routine and it will help you achieve your fitness goals.

Creating your own workout schedule is an important step toward your fitness goals. However, it’s not as easy as it sounds.

Don’t worry though—the following steps will help you create the best workout schedule for your workout needs.

Before you create your workout plan, you need to consider the following factors first. That is the only way your workout plan will be effective.

  • Consistency

The more consistently you work out, the more you progress. You should aim to workout at least three times a week. If you can work out up to five times a week then give it a go!


But please don’t work out too much because it can cause muscles injury or burn out. Getting consistent means you will be less likely to quit and more likely to see results.

Active recovery workouts to prevent soreness
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  • Active Recovery:

It is necessary to take time off from intense training. How can you do this? The best way is active recovery. This is to include gentle forms of exercise such as walking and easy cycling to let your body recover from the intense training that it has undergone.

For example, after weight lifting you could go for a bike ride or a walk. This will benefit your muscles to recover from soreness, also slowing down heart rate back to normal.


Active recovery should be done after each type of workout because that makes it easy for your body to naturally recover before the next session.

  • Variety

You should know no one workout works all of the muscle groups in the same way. That is why you need to include different workouts to train different muscle groups so that each muscle group gets to be exercised.

Most of the time, if you have the same workouts, exercising becomes boring or repetitive, that can push you away from your exercise routine. Spicing routine from time to time, maybe a week can help keep you motivated and fight workout boredom.

  • Challenge

How hard are the exercises? How long are the sets? You have to figure out all these when creating your workout plan. Working out is all about challenging the muscles to your specific goal.

  • Progress

Everyone progresses differently, some people can start a new routine and see results in days, while others don’t see results for months. It all depends on what your starting point is, how committed you are.

Setting realistic goals for yourself will assist in making sure that you stay consistent. It’s important to schedule your workouts so that they become a habit.

Can’t make your own workout plan now? You can start with our beginner workout plan to get to started.

So what should you include in your workout plan? Don’t worry, I got you! Check out these tips that will make help you create the best workout schedule.

How to create a workout plan for beginners
Credit; Mikhail Nilov from Pexels

Best tips to help you create an effective workout plan.

1. What exercises to do.

Make sure that you have a wide range of exercises in your plan so that you don’t get bored after a couple of weeks.

You should include exercises that target all the muscle groups, such as upper body, lower body, core and cardio. You can also choose bodyweight exercises as they require no equipment at all.

Or include compound exercises as they help target multiple muscle groups at once rather than Isolation movements which focus on one muscle group, for example the bicep curls. A variety of workouts should help you feel the best from exercising and target the right muscles.

2. Sets and Reps:

Choose how many sets of each exercise you’ll be doing per workout based on how much time you have available to exercise and how challenging you want the workouts to be. A rep is the number of cycles done continuously and a set is a number of repetitions.

This number depends on what you want achieve. If you want maximum strength you should go for lower reps (5-7 reps) with more weight.

Medium reps (8-12 reps) will help gain maximum muscle with modest strength increase. High reps (13 and above) focus more on muscular endurance and metabolic conditioning with little strength.

Best beginner workout schedule
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3. How much weight to lift

First, if you are not in good health or have any injuries, get a doctor’s permission. Then, consider your fitness level and what you’re hoping to achieve with this new workout schedule before deciding on the weights.


You may want to add or take away certain exercises depending on your goals. Since these goals are meant to be challenging, it is recommended that you start with smaller weights as a beginner just to get used to an exercise before you add weight.


How will you know this is the weight to start from? If you can lift it while still in a proper form and if you can lift to attain the final rep, the start from there.

4. How many days a week to workout

Next, determine how many days a week you’ll work out, as well as the frequency of that workout plan. For example, if your goal is to exercise three times a week you have to alternate between upper body, lower body and full body workout. You won’t want some muscles becoming stronger while leaving out others.

The ideal frequency will depend on what kind of results you’re looking for, the physical limitations of your body, as well as available time you have for exercise. Just make sure you have rest days in your plan.

How to create a workout schedule
credit; Mikhail Nilov from Pexels

5. Duration of each workout.

You should consider when creating a workout plan, the duration of each exercise. A good duration should not be more than some 45 minutes per day for beginners;
anything longer could make put stress for the muscles.

The duration of each exercise also depends on your fitness goals; if you’re trying to build muscle, for example, longer duration workouts are more effective than short ones.

If you still can’t figure out how to start, you can get our free template workout plan for a better start. Then you can then figure it out what your body needs as you continue to work out.

Wrapping up!

The best way to figure out how to workout is to consider what you want to achieve. Do you want bigger muscles? Do you want to improve your maximal strength? Do you have a certain goal in mind? Once you know what you’re trying to achieve in your workouts, it will help you come up with the plan that is best for your goals.

FAQs

How long to wait between sets?

You should not aim for very few seconds that will not give your muscles a good break or many minutes that will deactivate the muscles. For most people, 30 seconds to a full minute work well.

Should you workout in the morning or evening?

From a routine, the next thing you’ll need is to decide when you should do each exercise. Some exercises might be better for doing in the morning as they will make you active throughout the day.

For example, running or lifting weights can be too tiring to do right before bed as they may disrupt your sleep. It’s important to consider your schedule and decide on a time that works best for you.

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Yasinta

Hi, I am a radiation therapist who loves writing about health, beauty and fitness. I also like book reviewing and socializing with people. Hope to share ideas and experiences with you.

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