30 Days of Motivation: How to Set an Effective Workout Schedule

gym

As one of our members came in to the club today, I asked her “what are you training today?” She said she didn’t know yet. Although this member knew what she was doing and could easily come up with a good workout, it made me think of all the people who drive all the way from work to the gym without even the slightest consideration of what they are going to do once they get there.

If you fail to plan, you plan to fail.

How can you succeed without a plan? How motivated could you possibly be to go to the gym if you have no idea what you are going to do when you get there? You need a plan!

The problem is, many people don’t know HOW to plan an effective workout program. They don’t know what muscles to work, and how often to train. So, I decided to post a few examples to beginners with scheduling an effective workout routine. But before I share those, here are a few tips! NOTE: There are a ton of great variations, but the following workout schedules are just a few ideas to help give you some ideas.

5 Weight Training Tips

weight machine backTIP #1: Save your small muscle groups (like arms) for the last part of the week, and do your large muscle groups (like chest, back or legs) for the first of the week.

TIP #2: You need at least one day of rest before working the same body part.

TIP #3: You can do abs everyday, but weighted abs will require a day of rest, just like other weight training.

TIP #4: Try to workout every body part twice a week.

TIP #5: Just because you are sore, doesn’t mean you shouldn’t workout. If you are still sore from an earlier workout, the best thing to do is stay active. Either do a light workout, or do some cardio – and drink lots of water to help flush out the toxins. Whatever you do, don’t stay still. It will only make it worse.

Sample Workout Schedules:

3 Days a Week Beginner Workout
If you only have 3 days a week, then make the best of it with this simple full-body workout.

Do a full-body workout three days a week, like Monday, Wednesday, Friday. For example, a body toning class is a great choice for a beginner because you’ll learn a ton of moves in class from a pro. Local Vero Beach peeps, try Paula‘s FIRM body toning classes or MaxFit classes at Max Fitness. Even Shannon‘s Power yoga class is a great one to strengthen your body and tone up.

weight training4 Days a Week Option 1 Beginner
Monday: Upper Body
Tuesday: Lower Body
Thursday: Upper Body
Friday: Lower Body

4 Days a Week Option 2 Advanced
Monday: Chest, Triceps
Tuesday: Back and Biceps
Wednesday: Legs and Shoulders
Thursday: Abs and Cardio

5 Days a Week
Monday: Chest & Abs
Tuesday: Back
Wednesday: Legs
Thursday: Shoulders
Friday: Arms

5 Days a Week
Monday: Chest & Back
Tuesday: Legs
Wednesday: Shoulders
Thursday: Arms
Friday: Light Full Body Functional Workout (Multi-joint movement like squat press, overhead walking lunges, push-ups, pull-ups, etc. Be sure to subscribe to get more on this topic!

Tomorrow I will give you a list of the most common and reliable exercises to include in your routine. We’ll keep it simple, but I promise, it will be effective!

NOTE: Max Members have access to over 100 different workout routines. Just ask our staff to help you choose a workout to follow! 

 

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About Bonnie Pfiester

Fitness Columnist and Lifestyle Coach, Resident Trainer for Designer Whey, Fitness Advisor for FitStudio, powered by Sears, FitFluential Ambassador and Owner of Max Fitness Club, home of BCx Boot Camp in Vero Beach, Florida.

Posted on January 22, 2013, in Exercise & Training, PFIT TIPS, Workout and tagged , , , , , , , , , , , . Bookmark the permalink. 9 Comments.

  1. great post. love the info.

  2. Great post! Must say, I’m lil bit lost myself:(

  3. Have you posted the list of exercises? I don’t remember seeing them anywhere. I am really interested in the list to make sure I am doing the right ones.

    Thanks for all of your great advice

  1. Pingback: 50 Go-To Exercises for Your Gym Routine « pFIT blog

  2. Pingback: Top 5 Tips Every Fitness Newbie Should Know « pFIT blog

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