There is a wide variety of generic workout plans available online, but many fitness experts will point out that no two bodies are the same. You need to modify the available generic workouts or create one individualized to your personal needs. In order to create an efficient but effective workout plan, you need to incorporate all the factors of exercise: goals, resistance training, and cardiovascular conditioning. Covering each of these bases within your overall plan will lead you to the most effective plan for you.
Set Your Goals
Step 1
Determine what your personal goals are. Do you want to be bigger? Do you want to be stronger without getting bigger? Do you want to gain muscle, lose fat, or both? Do you want to train for a specific sport, or do you just want overall health and longevity benefits?
Step 2
Be specific when you set your goals. Don't just say, "I want to be fit." There are multiple definitions of "fit," and you need to determine which of those definitions fits your needs. Write down your goals and revise them as you continue your research.
Step 3
Plan out where you will be enacting your workout plan. Do you have a gym membership? What equipment do you have at home? If you will need to buy more equipment, take this into consideration when planning your workout regimen.
Do Resistance Training
Step 1
Incorporate a solid resistance training element into your program. Resistance training can make you stronger, provide larger muscles, and reduce body fat levels. It can also be necessary to sport-specific training.
Step 2
Lift weights if your goals include being stronger or larger. If you participate in a strength-based sport or activity, like football, rock climbing, or gymnastics, weight lifting will help make you better at it.
Step 3
Try to focus on multi-joint, compound-movement exercises like the squat, deadlift, bench press, and rows for your weight-lifting. Olympic lifts like the clean-and-press and snatch may require specialized instruction and coaching.
Step 4
Perform bodyweight exercises like push-ups, dips, and pull-ups, if you can't or don't want to, lift weights. While they won't make you as strong as lifting weights, depending on your specific goals, calisthenics may provide adequate strength training. Calisthenics may also be used as assistance or accessory exercises, in addition to weight lifting.
Get Some Cardio In
Step 1
Determine what type of conditioning is most important for your fitness and sports goals. There is little sense, from a scientific standpoint, of doing long-slow distance work like running for ten miles if you are interested in being a sprinter, or fighting in mixed-martial arts. A marathoner has little need to do short, high-intensity intervals.
Step 2
Try "Tabata Intervals" if you are in a sport that requires short, high-intensity bursts of energy like judo or sprint skating. These condition the "lactic acid" or "anaerobic" energy system that your body uses in these types of sports.
Step 3
Go on long, slower runs, walks, or bicycle rides if you need more long-term energy for sports like backpacking or just daily life. Getting outside of the gym for your cardio can help alleviate boredom and lead to more enjoyment of your program.
Things You'll Need
- pen and paper
- gym or weights
- workout attire
References
- "Starting Strength," Mark Rippetoe and Lon Kilgore, c 2007
- "Muscle Logic," Charles Staley, c 2005
- "Fitness Programs: 5 Steps to Getting Started," Mayo Clinic
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