Create Your Own Weekly Fitness Schedule

When you join a gym or try and create your own “at home” fitness plan, it can be very difficult to stick to it and continue to work on the right parts of your body at the right time to achieve the optimum results. It’s also very difficult to persevere with your plan when you’re not seeing the results as quickly as you’d like, mainly because it makes you question whether it’s right or not…

Those who are dedicated to their fitness and willing to put in the time to achieve their results often create their own schedules, documenting the parts of the body they’re going to work on each day, the exercises and also their weight, percentage body fat or BMI (body mass index). If you keep doing the same exercises day after day, you might find that the workouts get easier as you get fitter, but that’s all it is. At some point you’re going to have to make some changes to not only freshen up your routine, but to get to the next level.

Creating your own schedule doesn’t have to be complicated or full of exercise designed by an instructor. You know your body and the things you want to work on, so give it a go yourself – you can always change it after all! Sometimes adapting the clothing you’re wearing could help you to reach a new level with your training and wearing some different compression clothing to help keep your muscles warm or new trainers to relieve the stress on your troublesome ankle will help, but more often than not it’s just adapting your training now and again that will give you that motivational kick up the backside you need!

To start with, get out the pen and paper, (or laptop, smartphone or tablet, whatever you want to use). In your document, write down the day of the week and how long you’re allocating to your workout. Some days you’ll have more time available than others – you might have to collect the kids on a Thursday for instance, meaning you have two hours less than you do on the other days of the week.

Then create a column that explains what workout you’re doing – weights, cardio or classes, for example. This gives you the base for your workout schedule and then it’s onto designing the plan itself.

Don’t go listening to your friends telling you “you need to try this class” or “I lift 150kg on one arm”, because what suits them is different to what suits you, we all have different bodies and different abilities and pain thresholds.

Start off on day one by just writing in the exercises you DO, not what you plan to do. For example, “2 x 12 reps, 40kg, shoulder presses.” Then evaluate how you feel after you train – were you too tired, aching in a good way or feeling as though you hadn’t worked hard enough. You should also include the length of your workout, for example “2 hours” to help evaluate in your own mind why you felt how you feel.

Making any extra notes would also help going forwards, such as “40kg on the pectorals is too low, 50kg next time” or “run 5km on the treadmill rather than 2.5km”. This will allow you to properly evaluate the rest of your programme, making it much simpler to enter the details into the rest of the schedule so you can hit the gym hard – or softer – next time!


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