How To Create A Personalized Workout Plan

Personalized Workout Plan

We receive direct messages, emails and comments every week asking “What is your best workout plan?”. Our answer is always the exact same: The best Personalized Workout Plan.

Today, we will give you all the tools necessary to create your own personalized workout.

Contact us now to get scheduled for your free trial!

In Hurry? Call us at 586-453-9846

What’s the best of all?

It’s straightforward.

Let’s get started. How to create an exercise plan that includes both nutrition and exercise.

How to create a personalized workout plan: EXERCISE and NUTRITION

Step 1: Assess your abilities

Assess your skills first.

Every personalized exercise program begins with a consideration of your current abilities. Here are three questions to ask yourself in order to evaluate your abilities.

What is the composition of your body?

What is your ability to move?

How fit are you?

Let’s look at each one individually to see how it will affect your exercise plan.

What is the composition of your body?

Body composition is the ratio of your lean muscle mass to body fat.

Before you begin your exercise plan, we recommend you to check your body composition. Your current composition will help you set goals and track your progress.

Take a picture of yourself, or have an Inbody body analysis done.

What is your ability to move?

Remember the last time that you exercised. What movements did you find easy and which movements painful or difficult?

You will need to write down your answers later when you choose the exact exercises.

To get the best results, you should have a fitness professional assess your movements.

How fit are you?

Finding the right level of difficulty is key to achieving results with your exercise plan. You don’t need something too easy or difficult. You want to challenge yourself, but not too much.

Think back to the different exercises you have done. What was too easy, and what was too difficult?

This will determine how long and what your cardio and weight training workouts will last.

These tests can be used to determine work capacity if you have an airbike, rower or other similar device.

Assess Your Resources

Take stock of all your resources as part of the final section of your assessment.

How many times a week do you have to work out?

How much mucc do you get out of a day?

What fitness equipment are you able to use?

What is the maximum amount you can spend on food?

Understanding your resources is important. Your personal workout plan will be impacted by your resources.

Step 2: Identify Your goals

Once you have determined your starting point it is time to set your goals.

Ask yourself: Why do you want a workout?

Don’t just settle for the first answer. Investigate your deeper motivations.

Why is it important for you to lose weight?

To be an example to your family? Or, is it to achieve your full human potential?

Understanding your motivation is key to sticking to your personal workout plan.

Create a SMART (smart, measurable, achievable and realistic) goal.

It is important to set a goal which is Specific, Measurable and Achievable.

You can gain muscle by saying: “I would like to gain 2 pounds in two months.”

You can lose weight by saying: “I would like to lose 3 pounds in 2 months”.

The SMART goal is specific (it’s a number of lbs), measurable (pounds are easily measured), achievable (it’s not a drastic goal), pertinent (the weight gain or loss is related to your goal), time-based, (you include a time period), and relevant.

We recommend starting with small goals that focus on consistency if you are new to exercising. Doing 30 minutes of exercise 3 times a week over a period of a month is an example. As you achieve these smaller goals, your confidence will grow.

Step 3: Create a Personal Workout Plan

It is now time to create a personalized exercise plan based on the results of the assessment.

Weight training (resistance) and aerobic training should be included in a balanced exercise plan to promote general health.

Combining these two types is a good idea because resistance training gives you a metabolic advantage while an aerobic system that is strong will boost your immune system and help you recover quicker.

There are two types of workout plans

This article will show you how to create two customized workout plans, one for beginners and another for advanced individuals.

Start with the beginner program if you are unsure of your level. Even the most advanced users will notice results.

Weekly Beginner Training Split

Exercise between 4 to 5 times per week if you’re a beginner.

Do full-body weight lifting on 2 or 3 days.

Do sustainable cardio exercises on the other days. You can do these days in the gym or outside, for example, by walking, biking, hiking, or playing sports.

Alternate resistance and aerobic exercises throughout the week.

Sample Beginner Weekly Divide:

  • Monday: Full Body Weight Training
  • Tuesday: Bike, Walk or Hike
  • Wednesday: Weight training (full body).
  • Thursday: Bike, Walk or Hike
  • Friday: Full Body Weight Training
  • Saturday: Active rest day
  • Sunday: Active rest day

The Advanced Training Split

You will likely be exercising between 4 and six days per week if you are an advanced exerciser.

You can lift weights on 2-4 days. Divide your training days between upper- and lower-body days.

Walking is a great way to stay active and do cardio on the days you don’t train.

Sample Advanced Weekly Divide:

  • Monday: Weight training (upper body)
  • Tuesday: Cardio (Rowing or Biking)
  • Wednesday: Weight Training (Lower body)
  • Weight training (upper body) on Thursday
  • Friday: Cardio (Rowing or Biking)
  • Saturday: Weight training (lower body)
  • Sunday: Active rest day

What Exercises to Choose?

Let’s now add the daily exercises to the weekly split.

Six movement patterns are used in weight training. These include squats, lunges, pushes, pulls, and core exercises.

Beginners should train five to six of these patterns each time they work out. Here you can find out more about the benefits full-body exercises.

You can also divide the movement patterns into upper body (push, core, and pull) and lower body (squats, bends, lunges, and core).

Order exercises from most complex to the least complex when writing them for a training session.

The first thing to do in the morning is multi-joint compound exercises. The squat is one example, as are the bench press and deadlift.

Simple single joint movements come next. Next, we’ll do simple single joint movements.

As an example:

A) Bench Press, @3010, 8-10 reps x 3 sets; rest 60 seconds

B1) Bent Over Barbell Row, @2021, 8-10 reps x 3 sets; rest 60 seconds

B2) Landmine Press, @2021 8-10 reps x 3 sets; rest 60 seconds

C1) Seated Single Arm Bicep Curls, @2021 8-10 repetitions x 3 sets with rest of 60 seconds

C2) Chest supported cable tricep pushdown, @2021 10-12 repetitions x 3 sets with rest of 60 seconds

Select rep ranges, sets, and rest time

We recommend a range of 8-15 repetitions for beginners. This range of reps is best for improving your muscle endurance and motor control. Beginners usually do 2-4 sets.

You can increase the load and lower repetitions as you progress to build strength endurance, and ultimately, maximal contractions.

Don’t forget to take time for rest. It’s common to perform exercises in succession for maximum intensity. However, it is also important to take breaks between each exercise. Resting allows you to recover, and then repeat the same exercise with a similar intensity.

Quality over Quantity

Weight training is all about learning the movements and creating tension in your muscles.

For the best results you should keep this in your mind and concentrate on quality over quantity. Reps of poor quality or tension will reinforce bad habits and are ineffective. Twenty really good reps is better than 100 really poor ones.

Contact us now to get scheduled for your free trial!

In Hurry? Call us at 586-453-9846

Step 4: Create an Exercise Plan

Cardio workouts consist of sustained aerobic exercise that is performed over a long period of time. Cardio benefits include improved immunity, cognitive function and faster recovery.

Choose an exercise to create a cardio session. Walking, cycling, rowing and hiking are our favorite exercises.

Then, choose a distance or duration and move at a speed that is comfortable for you. Begin by doing the exercise at the distance or duration you have chosen. Over time, increase the distance or duration.

Your aerobic system will be built by gradually increasing your workouts.

Example Cardio Workout Progressions:

  • Week 1: Walk 20 minutes
  • Week 2: Walking for 30 minutes
  • Week 3: Walk 40 minutes
  • Week 4: Walk 50 minutes

 Or

  • Week 1: Ride 4 miles
  • Week 2: Ride 5 miles
  • Week 3: Ride 6 miles
  • Week 4: Ride 7 miles

It may sound simple, but this is a highly effective exercise. You need to repeat a slow, easy movement. You will be amazed at the foundation you can build.

Sample Workout Plans

Sample Beginner Workout Plan for the Whole Body:

A1) Kettlebell Romanian Deadlift at 3030, 8-10 reps for 3 sets with a 60 second rest.

A2) Dumbbell Bench Press at 2111, 8-10 reps for 3 sets; rest 60 secs

B1) Goblet Squat at 3311, 8-10 reps for 3 sets with a 60-second rest.

B2) Seated lat pull down @3012, 8-10 repetitions x 3 set; rest 60 second

C) Banded Dead Bug at 3030, 10-12 repetitions x 3 sets with a 60 second rest

Example Advanced Workout Plans:

Upper Body Training Day:

A) Weighted pull up @1221, 4 sets of 3 reps each, resting 2-3 minutes

B1) Seated Dumbbell Press at 2121, 5-6 reps per set x 3 sets with 90 second rest

B2) Single Arm Landmine Row at 2121, 5-6 reps per set x 3 sets with 2 minute rest

C1) Dumbbell Fly at 2111, 8-10 reps x 3 sets with 90 second rest

C2) Plate Loaded deadbug 10 per leg, x 3 sets. Rest 90 seconds

Lower Body Training Day

A) Romanian Deadlift @1120, 3-4 reps x 4 sets; rest 2-3 minutes

B) Front Rack Split Squat @2121, 5-6 reps x 3 sets; rest 2 minutes

C1) Kettlebell Front Wall Sit: 30-45 secs x 3 sets; rest 90 secs

C2) Weighted Front Plank, 60 seconds x 3 sets, rest 90 seconds

Step 5: Create a Personalized Nutrition Plan

Have you ever heard that “abs are made at the kitchen?”

Well, it’s true. Nutrition is a major factor in achieving your fitness and health goals.

It’s the most difficult part. It can be difficult to know where to begin with so much information available.

We recommend that you master the Apex Performance Guidelines first before making any changes to your diet. These guidelines form the basis of a healthy life style and, when mastered, will have a dramatic effect on your goals.

The Apex Performance Lifestyle Guide:

There are 24 hour in a day. Work and rest should be balanced.

The moon and sun are related to our energy patterns. When the moon is in full, get some sunshine and rest.

You will die one day; accept it and start living.

Daily routines include water, proper digestion, and blood movement.

Every day, drink 1/2 your body weight (in ounces) in water

Get moving every day. Increased blood flow promotes faster healing and recovery.

Every day, go to sleep and get up at the exact same time.

Digestion: Food takes 36-44 hours to digest. Sit down, enjoy the food you are eating, put your phone away, and engage in a conversation.

The BLGs may be easy to understand but they can be difficult to master. Do not skip to the next step. Instead, put the BLGs into place.

Focus on quality over quantity

You can now think about specific foods. Prioritize quality whole foods. Unprocessed, natural foods are the best.

A paleo food list can be a good resource if you are new to whole foods. This resource is great for learning about whole foods, even though we don’t recommend a paleo diet to everyone.

Let’s quickly address the notion that calories are king. Your caloric intake is important. Before you start tracking calories, it is important to understand the BLGs (basic life needs) and food quality. These two steps are usually enough to help most people reach their health goal.

It is difficult to achieve your fitness and health goals.

It is a fact that cannot be avoided.

If you want to see results, you will need to challenge yourself and change your behavior.

It is possible.

You will find it easier to stick to a personalized workout program, as this will be tailored specifically for you, rather than random workouts on Instagram.

Find Apex Performance and our coaches will help you create a customized program. They will then monitor your progress, and help you reach your goals.

Do you want to become a fitness trainer?

It is rewarding to help people achieve their fitness and nutrition goals.

This is a skill which can also be acquired. You can be an independent fitness trainer in just six months. You will run your own business and have a dramatic impact on the lives of others.

All these features combined make it easy why so many people choose Apex Performance Gym over other options in Tampa: Its convenient location coupled with its comprehensive approach towards physical activity & health make it an ideal place for anyone wanting to achieve peak performance levels both mentally & physically! Members can take advantage of personal training in Tampa, one-on-one training, small group classes, and specialized courses for a wide variety of athletics, youth sports training, and nutritional guidance! Check out what others are saying about Apex and its trainers and contact us today to get started on your fitness journey!

Contact us now to get scheduled for your free trial!

In Hurry? Call us at 586-453-9846

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