How To Design a Simple Workout Routine

A simple workout routine has its main advantages in the fact that you can save a lot of time in the gym, making more space for other activities like work, playing with your kids, dinner with your folks, etc.

In this article I will give you a solid game plan that helps you to build your routine so it adapts to your daily life.

Be ready for the gains, baby.

Many people struggle with the idea of designing a workout routine. It can be overwhelming trying to figure out what exercises to do, how many sets and reps to perform, and how often to work out. Keeping it simple can be the key to success.

Here are some steps to follow when designing a simple workout routine:

Determine Your Goals is the Key for a Simple Workout Routine

The first step in designing a workout routine is to determine your fitness goals. Do you want to lose weight, gain muscle, increase strength, or improve your overall health and fitness? Whatever your goals are, they will help guide the exercises you choose and the intensity of your workouts.

Setting fitness goals is an essential part of any fitness journey. Without specific goals, it can be challenging to stay motivated and track progress. Determining your fitness goals will help you create a roadmap for your workouts, keep you focused, and ultimately help you achieve the results you desire. In this article, we’ll explore how to determine your fitness goals and set yourself up for success.

The first step in determining your fitness goals is to identify what you want to achieve. Do you want to lose weight, gain muscle, improve endurance, or increase strength? Your answer will guide the type of exercise and the intensity of your workouts.

Setting Realistic Goals is Key

It’s important to set realistic and achievable goals. Unrealistic goals can lead to frustration and disappointment, which can ultimately derail your fitness journey. Setting achievable goals will help you stay motivated and celebrate small successes along the way.

Once you have identified your fitness goals, it’s time to make them specific. Instead of saying, “I want to lose weight,” set a specific goal such as, “I want to lose 10 pounds in the next three months.” Specific goals are easier to track and measure progress.

Measurable goals are also important. Being able to track your progress will help you stay motivated and focused. For example, if your goal is to increase strength, set a specific weightlifting goal, such as increasing your bench press by 10 pounds in the next month.

Setting a timeframe for your goals is critical. It’s easy to put off making progress if you don’t have a deadline in mind. Setting a deadline for your fitness goals will help you stay accountable and focused.

It’s important to make your fitness goals relevant to your life. If you have a busy schedule, setting a goal to work out six days a week may not be realistic or achievable. Consider your lifestyle and make sure your fitness goals align with your priorities.

Challenging but Achievable Goals

Lastly, your fitness goals should be challenging but achievable. Setting goals that are too easy won’t push you to make progress, while setting goals that are too difficult can lead to frustration and disappointment. Finding the right balance will help you stay motivated and achieve your desired results.

Setting specific, measurable, achievable, relevant, time-bound, and challenging goals will help you stay focused and motivated. Keep in mind that your fitness goals may evolve over time, and that’s okay. As you achieve your goals, set new ones to continue pushing yourself and making progress. With determination and consistency, you can achieve your desired results and improve your overall health and well-being.

What Exercises To Do for a Simple Workout Routine

Once you know your fitness goals, it’s time to choose the exercises that will help you achieve them. A simple workout routine should include compound exercises that work multiple muscle groups at once, such as squats, lunges, push-ups, and pull-ups. You can also include isolation exercises that target specific muscles, such as bicep curls or tricep extensions. Choose exercises that you enjoy and that you can perform with proper form.

The simpler, the better. In this case you would select based on movements. A squat can be done with a barbell, dumbbells, cables, a kettlebell. It can be adapted for a Front, Zercher, High Bar or a basic Low Bar Squat. The important thing to notice is that the exercise variation you choose to use must be sustained over a consistent period of time to see the results.

There are seven basic movements that you need to choose:

Lunge

Push Up

Pull Up

Row

Squat

Hinge

Curl

These must be applied 3-4 times a week for an effective workout. Only choose 3 per session. You might do a Lunge, Row and a Hinge on Mondays, maybe a Squat, Push Up and a Pull Up on Fridays.

And repeat. That’s the gist of it.

Numbers, Numbers, Numbers

The number of sets and reps you perform will depend on your fitness goals and the intensity of your workouts. If you’re looking to build strength, you may want to perform fewer reps with heavier weights. If you’re looking to improve endurance, you may want to perform more reps with lighter weights. A good place to start is with three sets of 10-15 reps for each exercise.

What is a rep? what is a set?

Firstly, it is important to understand the difference between sets and reps. Repetitions (reps) refer to the number of times you perform a specific exercise movement within a set, while sets refer to a group of consecutive repetitions of an exercise. For example, if you perform 12 squats in a row, that would be considered one set of 12 reps.

Heavier weights, Lighter weights

The number of sets and reps you perform will depend on your fitness goals. If your goal is to build strength and power, you should aim for fewer reps (typically 1-6) with heavier weights. This is because heavier weights will recruit more muscle fibers, which will help you to build strength and power more effectively. For example, if you are performing a barbell squat, you might aim for 4 sets of 4 reps with a weight that is challenging for you to lift.

On the other hand, if your goal is to build muscular endurance and improve cardiovascular health, you should aim for more reps (typically 12-20) with lighter weights. This is because lighter weights will allow you to perform more repetitions before reaching fatigue, which will help to improve your endurance. For example, if you are performing a dumbbell bicep curl, you might aim for 3 sets of 15 reps with a weight that is challenging but not too heavy.

Intensity

It is also important to consider the intensity of your workouts when determining the appropriate number of sets and reps. If you are performing high-intensity workouts such as HIIT (high-intensity interval training) or CrossFit, you may need to adjust your sets and reps accordingly. In these types of workouts, you may need to perform fewer sets and reps due to the high intensity of the exercises.

To build strength and power, aim for fewer reps with heavier weights, while to build muscular endurance and improve cardiovascular health, aim for more reps with lighter weights. Remember to also consider the intensity of your workouts when determining the appropriate number of sets and reps for your goals. By tailoring your sets and reps to your specific fitness goals and workout intensity, you can maximize your results and make the most of your time in the gym.

How Much To Rest?

The amount of rest you take between sets will also depend on your fitness goals and the intensity of your workouts. If you’re looking to build strength, you may want to rest for 2-3 minutes between sets. If you’re looking to improve endurance, you may want to rest for 30-60 seconds between sets.

When it comes to lifting weights, rest and recovery are just as important as the actual workout itself. Without proper rest, your body won’t have the time it needs to repair and rebuild the muscles that you’ve worked so hard to develop. If you’re following a lifting weights routine four times a week, it’s important to know how to approach rest in order to get the most out of your workouts and prevent injury.

First Step

First and foremost, it’s important to listen to your body. If you’re feeling fatigued, sore, or run down, it might be a sign that you need to take a break or adjust your workout routine. Pushing yourself too hard without proper rest can lead to injury and burnout, so it’s important to give your body the time it needs to recover.

One way to approach rest when doing a lifting weights routine four times a week is to incorporate active recovery days into your routine. Active recovery involves low-intensity exercise that helps to increase blood flow, reduce muscle soreness, and promote recovery. Examples of active recovery activities include yoga, swimming, or a leisurely bike ride. By incorporating active recovery days into your routine, you can give your body the rest it needs while still staying active and maintaining your fitness level.

Don’t Ignore Nutrition

Another important factor when it comes to rest and recovery is nutrition. Eating a balanced diet that includes plenty of protein, healthy fats, and complex carbohydrates can help to fuel your workouts and promote recovery. It’s also important to stay hydrated, as dehydration can lead to muscle cramps, fatigue, and other issues that can interfere with your workouts.

Sleep Well

In addition to active recovery and nutrition, getting adequate sleep is also crucial for rest and recovery. Your body needs sleep in order to repair and rebuild muscle tissue, so it’s important to make sure you’re getting enough rest each night. Aim for seven to eight hours of sleep per night, and try to establish a consistent sleep schedule to help regulate your body’s natural sleep-wake cycle.

To conclude

Finally, it’s important to remember that rest and recovery are not one-size-fits-all. Everyone’s body is different, and what works for one person may not work for another. Experiment with different rest and recovery strategies to find what works best for you, and don’t be afraid to adjust your routine as needed.

Look At The Calendar for Your Work

Now that you have your exercises, sets, reps, and rest periods figured out, it’s time to plan your schedule. A simple workout routine can be done 2-3 times per week, with at least one day of rest in between workouts. You can also alternate between upper body and lower body exercises to give your muscles time to recover.

Track Your Progress and Keep It Simple

Finally, it’s important to track your progress. Keep a log of the exercises you perform, the weights you use, and the number of sets and reps you complete. This will help you see your progress over time and make adjustments to your workout routine as needed.

In conclusion, designing a simple workout routine doesn’t have to be complicated. By following these steps, you can create a workout routine that is tailored to your fitness goals and that you can stick to over time. Remember to keep it simple, choose exercises you enjoy, and track your progress to stay motivated and see results.

Now, if you want access to a sample simple workout routine that a made so you can get inspired, join us now down below and get your FREE workout today. With this you get access to the FREE newsletter which contains ton of great information and actionable advice to improve your fitness and health.

Scroll to Top