Well this is very broad and depends….. But we can make it a little simpler. Decide on your goals, timeline, space, commitment levels and so much more. Then you may be able to come up with a better workout that you may actually enjoy more than what you’re doing now. Write these things down, look at them often. I actually received some amazing advice from a college coach back in high school – Coach K from UIC when he was trying to recruit me. He said – write 5 things down on paper, hang it up where you look often, list your weakness/things you need/want to work on, from most important to least. So I did just that. Did it work? Well YES of course, it was by my desk or next to my bed. I even kept it through college when I became more serious about running.
Since I had to look at it all the time, you bet I worked on those things. I worked on the number one thing the most (2-3 x a week) and then down the list. Maybe the last one or two I only did once a week but hey way better than 0! Anyways I suppose that was a side track. Anyways, just a reminder or pro tip – write things down, look at them often.
Back to there’s so many ways to write workouts – with this I highly suggest deciding how many days of the week you can commit. This may determine what you do and on what days. Do you want a day off on the weekend or during a hard work day or both? What day of the week is it hardest to workout? (suggest working out on this day or seeing a trainer it will help you through the week) Very side note, I sometimes ask clients “what day of the week are you least likely to workout?” Their response “XXX day” Me – “Okay lets plan on working out that day, so you can get it out of the way and don’t have to worry!”
I personally workout 5-6 days a week, therefore I DON’T like lifting full body – why? because full body 5-6 days a week is a lot and personally I think boring. BUT if 3 of those days you’ll be doing cardio and 2-3 weights the other days it’s totally cool to do full body. You will have to play around with what you like and will keep you motivated. I know some people that ONLY do full body, again just doesn’t work for me, I only do this ~1x a week if that and it’s usually if I’m working out with someone else.
Okay so – when working out typically the biggest lift is towards the beginning of the workout and the more simple stuff after. Does it HAVE to be like this EVERY workout – no, I’ve done workouts backwards, I actually learned that from a body building friend he would get so used to his workouts every so often would do them backwards and be so sore the next day. I highly recommend NOT starting a workout with HIIT and if you do get ready for your heart rate to be elevated way more then normal for the rest of your workout. Highly recommend HIIT and other things similar to be towards the end of your workout so you don’t end up barbell lifting with sloppy form and hurting your back from being so exhausted from your ropes, med ball slams and sled pushes. I’d rather you do those big important things more fresh!
As your workout goes on from the bigger lift if you’re not having an upside down day, the movements typically get smaller, and they can be similar to the first big lift or the complete opposite depending on the next day. Some weeks I do all squat patterns together then the next day all hinge patterns. Some days I’ll do all legs whatever I feel like. Some people to push/pull days, or the body building split. There’s more than one way to do nearly anything, even give birth. As long as it makes sense that the next day you won’t be using the exact same muscle groups at the exact same effort you should be in the clear to survive. I also want to remind that muscle repairs itself when it’s resting. Rest days ARE important. Which is often forgotten or they’re seen as negative days. This makes me sad. I personally love rest days – sometimes I’m like how many steps can I not get today…..
I’m here to tell you your progress isn’t going to be linear, it’s not going to be what you thought or always liked or feel as amazing as your last squat or deadlift day. Why? because we ARE human. We do get tired, we can’t always lift perfectly the same everyday. I’m also here to remind you that’s totally okay, this doesn’t mean you won’t hit your goals or feel amazing in that wedding dress, or run as fast as you wanted. These days remind us of how good we can and do usually feel. They remind us and re-motivate us at the end of the day to keep going.
Okay, not sure if this made sense but I just went with the flow. Peace, Love, Lift Weights.
Thanks for sharing this Soph. I love the list idea.