Your workout routine depends on your age, weight, lifestyle, free time, goals, and diet. Just because something works for someone with a similar profile doesn’t mean it’ll work for you. A personal trainer can help create a plan, but they need to understand what you want to achieve. So, where should you start?
### Assess Your Situation
First, figure out how much time you can dedicate to working out. Do you have family commitments? Will you exercise at home, the gym, or both? Decide whether you’ll use free weights or stick to bodyweight exercises, which you can do anywhere, including the gym.
### Choose the Right Exercises
For beginners, a full-body workout routine is usually best. It ensures you develop evenly rather than overdeveloping one body part. Some effective full-body exercises include squats, hip raises, jumping knee tucks, dumbbell rows, step-ups, hanging leg raises, and straight-leg deadlifts. Remember to mix up your exercises occasionally for the best results.
### Determine Sets and Repetitions
Aim for three to five sets per exercise. Doing more than 25 sets in total can be counterproductive. If you feel like 25 sets are too easy, you’re probably not pushing yourself enough.
For repetitions, aim for 8 to 15 reps to burn fat and build muscle. To build size and strength, vary your rep range during the week. For example:
– Monday: 5–8 reps,
– Wednesday: 12–15 reps,
– Friday: 8–12 reps.
You can also vary the weight you lift during these workouts.
### Manage Workout Duration
Keep your workouts between 45 minutes to an hour, including a 5-10 minute warm-up, breaks between sets, and stretching afterward. If you can go over an hour without feeling tired, it’s time to step up the intensity. Seek advice from a personal trainer on how to challenge yourself more effectively.
### Have Fun with Your Fitness
Staying in shape can actually be enjoyable. Experiment with different exercises and workout routines to see what you like best and what meets your fitness goals.