How to Create Your Ideal Weekly Workout Template
Once you’ve set a fitness goal, it’s time to build a structured weekly workout template. This plan is crucial for two main reasons: consistency and progression. You likely started working out to achieve specific changes, such as weight loss, muscle gain, or strength improvement. These goals—and any meaningful adaptation your body will undergo—require consistent, strategic effort. Creating a well-structured workout routine that fits into your lifestyle is the best way to stay on track and maximize results.
1. Decide How Many Days a Week to Work Out
Begin by honestly assessing how many times a week you can realistically commit to working out. For our purposes, let’s define “workout” as an intentional session of physical activity, whether that’s strength training or cardio. Here are a few questions to help guide your weekly structure:
• How many days can you commit to working out?
• How many of those sessions should be strength vs. cardio?
• How long will each session be?
• What activities will you do during each session?
In general, the more days you’re active, the faster you’ll likely see results. That said, recovery is crucial. Beginners don’t necessarily need to limit their workouts; they may simply need to keep their initial sessions easier to allow for recovery. For example, a strength workout could involve 2-3 exercises, and a cardio session could be just 10-15 minutes with a raised heart rate. Listen to your body—if you’re struggling to finish workouts or your performance is dipping, it might be time to add a rest day.
2. Determine Your Strength Training and Cardio Split
Once you’ve selected a realistic number of workout days, decide how to split them between strength training and cardio based on your goals:
• For Muscle Gain/Strength: Aim to lift weights at least two days a week. For general health, two days is the baseline for maintaining or building muscle. For noticeable gains, three to four days is ideal, while advanced lifters might go up to five or six days, focusing on specific muscle groups.
• For Weight Loss/Cardio Fitness: If losing weight or improving cardiovascular health is your goal, the same guidelines apply: a minimum of two days per week, three to four days as a balanced approach, and five to six days for advanced results. If possible, give yourself one complete rest day to support recovery.
You can combine strength and cardio in the same session, but make sure your body has enough time to recover.
3. Plan Your Workout Duration
Workout duration varies based on personal goals and available time:
• Strength Training: Rest between sets to maximize performance, which maximizes results. While some minimize rest time for a faster workout, strength exercises work best when they don’t compromise on recovery between sets. Generally, 30 minutes for beginners, 45 minutes for intermediates, and 60 minutes for advanced lifters is a great starting point. Add time as needed to address your specific goals.
• Cardio: For general health, aim for 2-3 cardio sessions per week, ranging from 10-45 minutes. For weight loss, 3-5 sessions of 30-60 minutes is typically effective. Cardio variety keeps things interesting—try different methods like cycling, running, or interval training. If training for a specific event, such as a 5K, prioritize training within that activity.
4. Customize Your Workout Content
The specifics of each workout should align with your primary fitness goal:
• Strength Training: Structure your sessions to work specific muscle groups throughout the week. If you want to focus on a particular area (e.g., arms or legs), ensure it gets extra attention by targeting it multiple times each week.
• Cardio: For calorie-burning, choose an intensity and duration that allow you to complete the entire session. For heart health, aim to work at varied intensities once a week, combining longer moderate sessions with shorter, more intense ones.
Align Your Weekly Workout with Your Goals
When building your weekly workout routine, make sure it’s tailored to your main goal. For weight loss, incorporate strength sessions to preserve muscle while staying active enough to burn calories (and remember, nutrition is key!). For muscle gain, structure your week to lift multiple times, focusing on different muscle groups each session. For general health, include a mix of both strength and cardio.
Remember: start simple, then build complexity as you progress to stay healthy and consistent.
Ready for a Customized Workout?
If you’d rather focus on showing up and working out without planning, hiring a personal trainer can help with accountability and optimized results. If you’re in the Beaverton area, book a session with me for guidance tailored to your goals!