A balanced workout routines can help you reap the benefits of physical activity, such as improved mood and better sleep. An effective workout plan's key is challenging your body and engaging your mind by incorporating a variety of aerobic exercises, full-body workouts, stretching, and weightlifting routines.
While general physical activity recommendations for adults include aerobic activities and strength training, your workout habits will also depend on your fitness goals.
Exercise Plan Faxaze has designed a seven-day workout plan to help you build consistent exercise habits.
The CDC recommends that adults get at least 150 minutes of moderate-intensity physical activity per week. This amount equals five days a week for at least 30 minutes. The second part of the recommendation is to add two days of muscle-strengthening activities per week.
Warm-up and Cool Down
Spend five to ten minutes warming up before each workout to prevent injury. Try dynamic stretches (such as butt kicks and high knees) to promote blood flow to the muscles and activate the joints. End your workout by cooling down with stretches or a brisk walk to calm your mind and safely return your heart rate to normal.
Upper/Lower Split
In this workout plan, it is suggested you do four muscle-strengthening sessions: Two days a week focus on the upper body, and two days focus on the lower body. Stick to the same exercises during each session, gradually increasing the weight and repetitions as you grow stronger.
Progressive Overload
Faxaze recommends progressive overload, doing the same exercises but challenging yourself with heavier weights or more repetitions. Start by doing 10 reps of each exercise, resting one minute between sets. Various factors, such as your age or activity level, can affect how many reps you do and the weight you use as a beginner. The key is if an exercise feels too easy, increase your weight so you can challenge your muscles.
Stretching
Some people might skip stretching altogether before or after exercising. However, flexibility is key to maintaining a range of motion in the joints and preventing injury. Hold each stretch for 30 seconds and repeat on the other side:
- · Calf Stretch: Lean against a wall with your right foot bent upwards, toes against the wall. Move closer to the wall until you feel the stretch.
- · Hamstring Stretch: Lie on the floor next to a wall. Raise your right leg, heel against the wall. Straighten your leg until you feel the stretch.
- · Hip Flexor Stretch: Kneel on the ground, placing a towel under your left knee. Place your right foot forward, bending your right knee. Move your hips forward until you feel the stretch, shifting your body weight onto your right leg.
- · Shoulder Stretch: Hold your right arm across your chest with your left arm.
- · Quadriceps Stretch: Hold onto a wall or chair back for balance. Grab your right ankle, pulling your heel up towards your glutes. Keep your knees together.
Monday: Aerobic
Exercise Do at least 30 minutes of aerobic exercise such as cycling, jogging, running, or walking. During moderate-intensity exercise, you can talk while working out. In contrast, vigorous exercise means you can only say a few words without stopping.
You can also measure the intensity of your workout using your maximum heart rate and target heart rate. A good rule of thumb for finding your maximum heart rate is to subtract your age from 220. The target heart rate for moderate-intensity exercise lies between 50% and 70% of your maximum heart rate. By comparison, the target heart rate for vigorous exercise lies between 70% and 85% of your maximum heart rate.
Steady-state cardio (endurance exercise) improves the endurance of your heart and lungs, reduces the risk of diabetes, heart disease, and stroke. Your body learns to deliver oxygen and nutrients to your muscles more efficiently while removing waste products. Therefore, these exercises become easier over time, so you need to gradually increase the pace.
Tuesday: Lower Body
With four compound lifts, your first muscle-strengthening session of the week targets your lower body, including hamstrings, glutes, and quadriceps. Compound lifts are exercises that use multiple muscle groups.
Perform three sets of 10 reps for each exercise, resting one minute between sets:
- · Deadlift: Stand shoulder-width apart, push your hips back, slightly bend your knees, lean forward while keeping your back straight. Grasp a barbell or a pair of dumbbells with both hands. Push your hips forward to lift the weight while keeping your back flat. Slowly lower the weight back to the ground.
- · Glute Bridge: Sit on the floor with your shoulders resting on a bench or sturdy chair behind you. Plant your feet firmly on the ground and then thrust your hips upward. Squeeze your glutes until your knees form a 90-degree angle. Lower your hips back to the ground.
- · Lunges: Stand with your feet hip-width apart, place one foot a few feet in front of the other. Keep your torso upright, then bend your knees until your rear knee is just above the ground and your front thigh is parallel to the ground. Push off with your rear foot to return to the starting position. Repeat on the other side.
- · Squats: Lower your body as if sitting in a chair. Stand with your feet shoulder-width apart and your feet flat on the floor. Push through your heels to stand back up.
Make sure to perfect your form before adding weight to avoid injury. Add enough weight so that your last few reps make your muscles burn and your heart race.
Wednesday: Upper Body and Core
Your legs may be sore, but today you get a break as you focus on your arms. You'll work your biceps, triceps, and chest with the following movements:
- · Bicep Curl: Hold a dumbbell in each hand or use a barbell with both hands. Keep your elbows at your sides with your forearms extended parallel to the ground. Bend your elbows to move the weight toward your shoulders, then return to the starting position.
- · Chest Press: Lie on a bench with your feet flat on the floor, holding a dumbbell in each hand or a barbell with both hands. Keep your arms perpendicular to your body with your palms facing forward. Extend your elbows to press the dumbbells upward. Lower the dumbbells back to the starting position.
- · Tricep Dips: Sit on a chair or bench, then grasp the edge of the seat beside your hips. Slide your hips off the chair and lower your body so your elbows bend to 45 or 90 degrees. Push yourself back up to the starting position. Do 10 reps of each exercise for three sets, resting one minute between sets. Finish this session with a quick core circuit. Choose some core moves (such as crunches, planks, and Russian twists), performing each exercise for 30 seconds, with 10-15 seconds of rest. Repeat the circuit until you reach 10-15 minutes.
Thursday: Active Rest and Recovery
Give your body a chance to recover and recharge. Muscle-strengthening activities create tiny tears in your muscle fibers, making your muscles sore. While this might sound concerning, it actually means your muscles will come back stronger than before. Not letting your muscles recover increases your risk of injury and prevents your muscles from strengthening.
Even on rest days, engage in some form of movement if you're not too sore or tired. Active rest might include walking and stretching, which can ease post-workout muscle tension.
Friday: Lower Body, Focusing on Hips
This lower-body workout will focus on the hip muscles. Warm up the hip muscles with five resistance band exercises like bridges, clamshells, and squats, doing three rounds.
After activating the hip muscles, proceed to weighted exercises. Romanos suggests doing three sets of hinge movements, including deadlifts, glute bridges, and single-leg glute bridges. These exercises target the hips and hamstrings.
Saturday: Upper Body
For your final workout of the week, focus on the back and shoulders. Before lifting weights, warm up your muscles. Try doing three sets of push-ups and pull-ups, 10 reps each. Adjust incline push-ups and assisted pull-ups until you gain strength.
Then, complete five weighted exercises, 10 reps each for three sets. These exercises include:
- · Single-arm Dumbbell Row: Place one hand on a bench directly under your shoulder with your arm extended. Place the corresponding knee on the bench, with your other leg extended to the side and your foot flat on the floor. Hold a dumbbell in your free hand and pull your elbow upward toward your side until it's parallel to the ground. Lower and repeat on the other side.
- · Pull-ups: Grip a pull-up bar with your palms facing outward and shoulder-width apart. Ensure you sit on a bench or kneel on the floor. Pull the bar to your chest, then slowly return to the starting position.
- · Lateral Raises: Stand or sit with a dumbbell in each hand, arms at your sides, and engage your core. Slowly raise the dumbbells out to the sides until your arms are parallel to the ground. Slowly lower back to the starting position.
- · Reverse Fly: Stand with your feet shoulder-width apart and a slight bend in your waist, holding a dumbbell in each hand. Lift your arms out to the sides, squeezing your shoulder blades together. Return to the starting position.
- · Shoulder Press: Sit or stand with a dumbbell in each hand at shoulder height. Palms facing outward, elbows bent at 90 degrees. Press the dumbbells upward until your arms are fully extended and the dumbbells touch overhead. Slowly lower to the starting position.
Sunday: Rest and Recovery Day
Allow your body time to recover and celebrate a week of hard work. Try yoga or stretching to prevent muscle stiffness and soreness. Taking a day completely off is also okay. Whether it's reading a book or watching TV on the couch, active relaxation on a rest day is part of your weekly routine. Most importantly, listen to your body and how you feel.
Quick Recap
Try following this seven-day workout plan to make exercise a lasting habit. It offers a schedule that balances various types of physical activity with warm-ups, cool-downs, and rest. Inviting friends, making workouts fun, and trying group classes can help you stay committed to regular exercise. But remember, your workout plan depends on your goals. Eating a balanced diet is also important so your body gets the healthy nutrition it needs. As you progress, adjust this plan to better achieve those goals.