Hi there, fitness geese! If you have just started going to the gym or you are a workout monster now, well done! Having a gym workout routine is essential to making the most of the time and effort you are investing into finding a routine. If you want to find a gym workout routine that fits your lifestyle, preferences, and goals, the prospect of doing this can feel overwhelming! I’m here to help you sort through it and choosing a gym workout routine: A friendly guide to getting fit that is going to make sense to you! Grab your water, hit play on your playlist, and let’s get started.
Purpose of a Routine
Let’s first talk about why you should do a workout routine. If you were trying to make a meal but you had no recipe, you might accidentally make something amazing, but I promise you that it will be a mess more times than not! Without the same workout on repeat, you will be unorganized with your workouts and likely unmotivated and unfocused towards your goals; it can be compared to cooking dessert without a recipe! Besides that, if you’re going to workout randomly you are very likely risking injury or no longer targeting all of the major muscle groups.
Finding Your Fit: Types of Workout Routines
1. Full Body Workouts:
These will feel best for beginners or anyone with limited time. A full-body workout with some major compound exercises will hit multiple muscle groups in one session; depending on your fitness level you can smash it out and have more time free during the week! Lots of fitness professionals often recommend large compound exercises like squats, push-ups, lunges, rows for full-body workouts. I remember when I first started training, I leaned into full-body workouts as it was a great way to learn and understand my body and practice my form.
2. Split Routines:
And for those desiring to focus in on specific muscle groups split routines could be your style. Perhaps a day for legs, a day for arms, and so on. With fewer muscle groups you can focus and go ham. My buddy Steve has a specific split routine that he swears by and has some crazy results!
3. Circuit Training:
Circuit training provides a combination of strength training and cardio and is an amazing workout! You will move from exercise to exercise, only stopping to rest minimally, which will keep your heart rate up and can really save you time if you have a busy schedule. I remember doing my first circuit training and I was incredibly winded yet loving the whole experience. It felt like I was part of a really sweaty dance party!
4. HIIT (High-Intensity Interval Training):
If you like short bursts of high-intensity exercise followed by short recovery periods, HIIT might be your best friend. HIIT is a great way to burn calories in a short amount of time for those who want to see big results and have busy schedules. You just have to get ready to sweat, because you will definitely be feeling it in no time!
Developing Your Own Routine: What Should You Include?
Now that you understand the types of routines, let’s take a deeper dive into some of the important components that you may want to take into consideration while developing your own personalized routine:
1. Warm-Up and Cool Down:
Warming up is important! Warming up prepares your muscles for the upcoming effort and can help prevent injury! Take 5-10 minutes of light cardio and full dynamic stretches to prepare your heart rate. And don’t forget to cool down! Cooling down allows your body to transition back to a resting state and may help with soreness.
2. Strength Training:
Aim for at least two days of weekly strength training! Consider adding some compound movements (deadlifts, bench press, and squats) to your routine, as they work multiple muscle groups at once while also being the most efficient.
3. Cardio:
Don’t forget to show some love for your heart! Whether you jog on the treadmill, spin on the bike, or shake your thing in a Zumba class, make sure you get in at least 150 minutes of moderate intensity aerobic activity each week.
4. Flexibility and Mobility Work:
Lastly, don’t forget to include stretching and flexibility work. Think yoga or just simple stretches after your workout. It can help to maintain your range of motion, prevent injuries, and just feels freaking amazing.
Personal Experience: Finding a Routine That Works
The beginning of my fitness journey was a lot to take in trying to figure out what worked for me. I tried it all! I tried taking group classes, going to the gym by myself and running outdoors. The absolute best thing I learned was to listen to my body. Some weeks I wanted to lift weights while other weeks it felt better to take a chill yoga class. The most important lesson I learned was to be flexible.
A Closing Encouragement
Ultimately, each one of you will find your own routine that works for your body in the way that you want it to work. Your routine may not look like anybody else’s routine but that is okay! Don’t hesitate to change it a different week, try some classes that you have not taken yet or change what you are working towards and read our blog choosing a gym workout routine: A friendly guide to getting fit. Just know that you have to take the time to enjoy the journey because fitness is a journey and not a destination! You got this!
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