You will come across most people who start an exercise routine but eventually stop. They are the ones who end up blaming themselves for being lazy and undisciplined, but quitting exercise is not about character flaws. At times it’s the exercise plan they chose, which did not turn out to be a good fit for them.

A well-designed workout plan is more about improving your lifestyle, understanding yourself, and your life responsibilities than about mastering squats, lunges, or crunches. You don’t need to be a pro or prove yourself to anyone; you just need a plan that works for you. 

Why do you need a workout plan?

First and foremost, it is important to understand why you need a workout plan. A balanced workout plan helps prevention of over and under training. This is perhaps one of the most important reasons to have an exercise plan before actually hitting the gym.

If you try bits and pieces of different exercises, not fit for your body, you might not be training your body well enough. Also, working out too much or too long may not fit your exercise goals.

1. A workout plan provides a structure

A workout plan makes sure you do not wander around or stick to the same old exercising routine. A well laid out plan will tell you what to do when to do and how much to do. It even allows you to track your progress.

2. Workout Programs result in a more efficient workout

When you enroll for a workout program, you have a plan in place which allows you to be more focused on what you are doing. If your plans are vague or you have no idea how to even start, then probably your efficiency during the workout will be low or even nil. Since you have not set up any strategy, you will lose your focus during workouts.

3. Progress is trackable with workout plans

When you have goals to meet and have a fitness program in place, you actually track to see the progress you are making as a result of the efforts that you put in. The good thing is that a fitness program is measurable; you can check your weight variations or measure the inches from your waist. This lets you know if you are on track and whether the efforts are really paying off.

Set up your goals

The first thing you need to ask yourself before joining a workout program is “what is your goal?”. This is because there are so many different ways that you can train your body. So, to start with, find out what your goal is. Is it to become stronger? Do you want to build up some muscle? Or you want to work on your endurance? Or maybe you want to shed weight? While some would just want to stay fit. There are different techniques for whatever your goal is.

Benefits of having a goal

With clear goals, you can maximize your training strategy that fits your body type and persona. It is always better to have an achievable, specific goal chalked out for yourself as you work harder towards achieving than opposed to just working out without a clear plan.

1. Goals Make changes seem possible

A lot of people are hesitant when it comes to getting involved in a workout program because, for some, it’s a new change. They need to have a good amount of courage to start something that would work on their bulky weight, something they are already uncomfortable about.

This may seem to be an unachievable mission at the start, but with an actionable goal in place, it will be easier to take the first small steps and then glide towards your aim.

2. Goals lead to motivation

Inconsistent workout routine by most people is as a result of lack of motivation. The reason why people are not motivated enough and fail to stick to fitness programs for long is an unclear vision. When a specific and achievable goal is set, and one has to work towards it, it gives you something to return to and hence spurs motivation.

3. Success is elusive without having fitness goals

A sense of achievement or success comes when you actually manage to secure the level you have been aiming for. Without an aim, you can not be sure if you are successful with what you have achieved from your training. Maybe you managed to lose a few pounds or even reduced a few inches around your waist, but will it be counted as a success if you have no goal to compare against? So, the best is to have a fitness program against which you can measure your success.

How to choose a workout plan?

Whether you are a beginner or an expert, there will be a time when you have to choose between different workout regimes to commit to. So, it all starts with your own preferences and goals. However, please keep in mind no matter what health program you opt for, your health should not be compromised. Going for a weight loss program when you do not even have enough fat to lose is highly condemned by all trainers.

Keeping in view your health conditions, opt for a program you can reap maximum benefit from. Below are some of the preferences you should consider when choosing a workout program for yourself.

Exercises for incredible strength

Strength exercises require the use of equipment such as weight machines and free weights. Other than weight lifting, strength exercises are incomplete without resistance bands or tubing.

Strength training ensures protection against bone loss and builds up muscle. Furthermore, your body ratio of lean muscle mass to fat is also improved. Hence, strength training is an important part of a workout routine.

Technically strength training involves challenging your muscles. When you use heavy weights progressively, like lifting a dumbbell or increase your resistance gradually, by pushing yourself against the wall, you are not only strengthening your muscles and toning your body.

However,  you are in fact preparing yourself for everyday routine tasks like lifting groceries, moving furniture, rising from the chair, and a lot more.

There are a different set of exercises that you can do three to four times a week for maximum benefits.

Bodyweight squat

Bodyweight squat strengthens the lower body and helps in the functional movement of the leg’s major muscles.

Steps:

• Lift your hands at the back of your head, and in the standing position, put your feet shoulder-width apart.
• Then lower down your body until your thighs are parallel to the floor.
• You may pause and repeat the above steps.

Pushups

Pushups let you build muscles around your chest and shoulder and strengthen the upper body part.

Steps:

• Start by getting down on your feet and hands and straighten your legs and arms.
• Lower down your body until your chest touches the ground.
• Pause for a bit and push your body upwards. You may then repeat the process.

Plank

This exercise strengthens the entire body from shoulders, arms to legs. It helps to tone your abs and build up your upper body.

Steps:

• Make a pushup position but lie on your forearms by bending your arms at the elbow.
• Tighten your abs and keep your body in a straight position from head to toe.
• Stay in this position for a few seconds, relax, and repeat.

Mountain Climbers

This is a full-body exercise. This exercise particularly targets the triceps, abs, back, hamstrings, and hips.

Steps:

• Start by putting your hands and knees on the floor.
• Place your right foot parallel to your right hand and extend the other leg
• Switch your legs in a smooth motion without moving your arms

Make these exercises a combination of your workout plan and try to balance it between days.

Maintain stability with balance workout

As we age, it becomes difficult to maintain body balance. Medical conditions such as neuropathy can further worsen it.

 Having a poor balance can lead to falls, which may result in injuries and, in worst cases, may even cause disabilities. Hip fractures can particularly lead to complicated health situations.

Balance exercises are not only essential for the elderly but also for the young generation. With improved balance, you can enhance your overall movement function. By working on your balance, you can attain control of your body’s position and maintain an upright posture.

There are different balance exercises for both the elderly and the younger ones.

Simple Grapevine

Seniors can follow exercises such as simple grapevine, which starts by crossing one leg over the other in turns. And repeat the process.

Standing crunch with under the leg clap

This exercise is for active and physically fit people.

Steps:

• It starts by balancing yourself on one leg while the other leg is raised above the knee.
• Then crunch forward and clap under the lifted leg. Repeat the process.

Single leg cross-body punches

This exercise is particularly useful for athletes.

Steps:

• You need two dumbbells. Hold them at your chest height.
• Lift one of your legs to a backward angle.
• With this position, punch the weights across your body one at a time.
• After a few punches, switch legs and repeat the process.

Get an athlete’s body with flexibility exercises

Flexibility exercises are aimed at stretching the elastic fibers that surround muscles and help counteract it. 

Stretching basically helps to improve flexibility and reduce tightness, which eventually makes working out safe. Those who are keen to improve their athletic performance should train themselves with flexibility exercises.

It would help to improve their reach and smooth bending during a game. However, as per the recent studies, stretching is not recommended before the start of the exercise.

Instead, experts recommend starting off the workout regime with a warm-up like walking or jogging. This lets the blood and oxygen to reach muscles fast.

Figure four stretch

Figure four stretch focuses on piriformis and iliopsoas muscles and helps to relieve symptoms associated with knee pain.

Steps:

• Just lie on your back in a quad position and cross one foot over your right quad.
• Then lift up your right leg and grab it with your hands and pull the leg towards your chest.
• When you have reached a comfortable stretch, pause for a few seconds or minutes and repeat

Butterfly stretch

If you are an athlete or a runner, then this exercise is for you.

Steps:

• Sit on the floor with the soles of your feet joined together and your knees bent out on the outer sides.
• Hold your feet with your hands and lower down your body while pressing your knees to the floor.
• Bend to a level where you feel too tight. Hold on for a few seconds and repeat.

Burn fat and get in shape with cardio exercises

The first thing that pops up in our mind when we hear the word “cardio” is usually running and jogging. This is not the case as there is more to cardio exercises than just running.

If you want to burn the extra fat on your body, then cardio, also known as Cardiovascular exercises is for you. It raises your heartbeat, which in turn pumps blood faster. This helps to carry oxygen throughout the body and helps to keep both heart and lungs healthy.

Regular cardio exercises are important for those seeking to lose weight and get better sleep. Additionally, these exercises will let you have a full-body workout than just working on particular parts of the body.

Squat Jumps

Squat jumps are undoubtedly a powerful exercise that increases your heartbeat to a level that results in significant calorie burn.

Steps:

• Make a perfect squat position
• Then as you rise, jump up by extending your legs and push your arms to a downward direction and drop down to the squat position.

Donkey Kick

There are very few exercises that target the glute, and donkey kick is one of them.

Steps:

• Begin with a high plank position and tighten your core.
• Then jump and kick butt with pushing your heels forward. Make sure your wrists are in line with your shoulders.
• Extend legs in the air and return to the same position.

Jumping lunges

This exercise helps to tone your hips and your legs.

Steps:

• Put one foot ahead of the other one and make a low lunge position.
• Then bend both knees to 90 degrees.
• Jump up and switch your feet in between and return to a lunging position.

Frogger

In just one move, the frogger aims to target the entire body by working on the legs, abs, glutes, and arms.

Steps:

• In a frogger style, you will stand as wide as you can with your toes slightly turned outside. Then start off by squatting all the way down.
• This is the position you have to maintain the entire time.
• Then take your hips upward halfway and take it right back down.

Key tips to keep in mind?

1. Control your body form

It is important to focus on each exercise and align your body accordingly. Poor form can result in injuries. For a strength training routine, start with light weights and then gradually move to heavier weights. Concentrate on smooth lifts and control your posture.

A well-designed workout plan will help you on how to get started. Since it is designed for people according to their age groups, gender, current weight and etc., a workout plan would give you better guidance.

2. Maintain tempo

Maintaining your tempo is key to an effective fitness routine. Tempo helps you to stay in control and effectively lead the routine.

3. Breathe and breathe

Yes, a workout program increases your blood pressure and makes you exhausted. If you hold your breath while performing strength exercises, then the blood pressure may even raise more. So, in order to avoid a drastic increase in blood pressure, make sure you exhale when you lift or push and inhale when you release during an exercise.

4. Challenge muscles with the right weight

When challenging muscles with weights, make sure to pick the right weight the first time. Choose a weight that makes your targeted muscles exhausted in a few repetitions while allowing you to maintain good form at the same time. If you are struggling to even do the minimum number of repetitions, then go for a lighter weight. Once you are comfortable and can continue doing reps, then challenge your muscles by adding additional weight. Try not to overdo it. So, the right way is to add additional weights to your workout only when you feel you can do the min reps with it.

Can you take out time for your workout plan?

 Do you have the time to carry out intense exercises every day? If not, then design a workout plan that goes in line with your schedule.

Skipping days of your exercise routine will only make you lose your tempo. Have such a workout plan that you can easily manage and stay committed to even with a tight schedule.

Know what you enjoy most

 Exercises are undoubtedly challenging but enjoyable. There is no point in starting a workout plan if you are not going to enjoy it. Go for a fitness program that has a combination of different exercises and keeps you engaged.

In no way should you feel bored or tired with the workout. In fact, go for something you would want to do more and more. Something that keeps you motivated.

The bottom line!

A legitimate workout program is extremely crucial for a healthy being. Every workout plan is different. Some have the same exercises for days and weeks, while some come up with new and focused exercises every week. Choose a workout plan that you think will train your body in all main aspects, as discussed above, even if each day has the same exercises.

A workout you enjoy is the one you will stick to for a longer period of time. Make sure you choose a plan for which you can hold yourself accountable. Choosing something that you know is beyond your strength and capability will only lower your morale.

When you start a workout, keep a schedule with you, track your progress, and jot down your weaknesses that you should work on to improve.