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• 13 Things Every Fitness Beginner Needs to Know

Every journey begins with a step. We answer your biggest questions about starting on the road to a fitter, healthier you.

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Starting a fitness journey can be intimidating. There are workouts to learn, diets to follow, willpower to conjure, and self-consciousness to overcome. But making the decision to start a fitness regimen and making strides toward improving your health are the absolute best things you can do for yourself— mind and body . So give yourself a big pat on the back, then listen to the sage advice of trainer, coach, natural bodybuilder, and gym owner Eric Broser . 

Here, Eric answers the most common training questions he gets from people who are starting their quest toward fitness. 

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I don’t know how to use the equipment or do any workouts. How do I get started?

As a complete beginner, the gym can certainly be an intimidating place. This is why I suggest hiring a personal trainer for a good eight to 10 sessions. He or she can teach you what muscle groups each piece of equipment works, as well as proper exercise technique, breathing patterns, and rep cadence. A good trainer will also help you develop a workout program that is suited to your present level of fitness, particular goals, and that addresses any injuries or limitations that you may have.

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What type of training should I do to lose weight?

When it comes to losing weight, you need a combination of weight/resistance training and cardiovascular exercise. Many people make the error of performing too much cardio and neglecting weightlifting, thinking that only treadmills, stationary bikes, and stair steppers are responsible for burning fat—but this is far from true.

While cardio will certainly help you burn extra calories, it’s weight training that is going to stimulate the metabolism (so that you become a fat-burning machine), change the composition of your body, and bring about the shape and contours you want. I suggest at least three to four days per week lifting weights and four to five performing cardio—preferably first thing in the morning or right after resistance training.

What type of training should I do to build strength and muscle?

For building strength and muscle, you’ll need a well-designed weight training program that primarily utilizes free weights and compound (multi-joint) exercises. A four-day-per-week program works quite well for most, using a two on, one off; two on, two off pattern. This allows you to hit each muscle group hard once per week, while providing you three days for rest and recovery (which is when actual growth takes place). 

I suggest starting with about four exercises for three sets each for major muscles like back, quads, hamstrings, chest, and shoulders. For smaller groups like biceps, triceps, traps, abs, forearms, and calves, you’ll do well with just three movements for two to three sets each. Perform one to three warmup sets before each exercise (more are needed earlier in the workout), and then work sets of 13 to 15, 10 to 12, and 7 to 9 reps.

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How often do I need to work out?

How often you need to work out depends on your fitness level, goals, and time limitations. The loftier the goal, the more time you will have to spend going after it. That said, if you have a very demanding job, a family, or other important personal responsibilities, you may not be able to spend hours per week working out. Then you’ll need to be patient when it comes to reaching your goal.

To make decent progress you need to hit the gym at least three days per week for an hour at a time. However, as time passes, you’ll begin to require more time in order to see continued progress. I suggest starting out with three gym sessions per week and adding to your program every month or so.

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How much time should I spend in the gym?

Like the last question, this depends on how fit you currently are, what goals you have set for yourself, and how much time you have to devote to working out. For some people it may be best to schedule three hour-long workouts per week, while others may find it more convenient and beneficial to train five to six days per week—but for only 30 minutes. 

In other words, it’s best to think about how many total hours per week you’ll spend in the gym, and then decide how best to spread it out. Another important point to consider is quality of time and not just quantity. Someone who is very dedicated and focused on their training can often get far more accomplished in just 30 minutes than someone who’s there for an hour, but constantly distracted by their phone, chatting with others, and watching rather than doing.

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How much rest do I need?

Certain exercises are far more demanding on the body than others and require more rest between sets. For example, a set of 15 reps of barbell squats will not only tax the thighs, glutes, and lower back, but will also have you breathing like a freight train. You may find that you need a good three to four minutes before you are ready to get to the next set. On the other hand, performing 15 dumbbell side laterals may only require 45 to 60 seconds of recovery time. 

Another point to consider is what your primary goal is and how weight training will work best to reach it. Someone who’s in the gym to build massive size and power will want to rest for longer periods in between sets so as to be able to lift maximum weight for maximum reps. When you’re looking to burn body fat and increase endurance, it’s best to keep heart rate elevated and move quickly from set to set, even if the weights are lighter. 

As for between workouts, you may find that as a beginner that a full day of rest is needed in between weight training sessions. However, as you progress and become more resilient, it’s possible to train for days without a break, just as long as you never work the same muscles two days in a row. Cardio can be done daily.

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Should I start a supplement regimen?

In the beginning of your health and fitness journey, the main focus should be on implementing an intelligent and efficient workout regimen and a healthy and balanced nutrition program. Anyone who tells you to immediately jump on all sorts of sports supplements is either misinformed or trying to make a buck (well, most of them). After spending eight to 12 solid weeks in the gym, working hard and consistently while carefully following a sound diet, it’s appropriate to think about adding supplements into the mix. 

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Is there really a 30- to 60-minute window to consume protein post-workout? Why?

It’s actually true that within the first hour after working out intensely with weights, the body is in a special metabolic state where protein and carbohydrates are partitioned toward muscles and away from fat cells. This is because during this period, insulin sensitivity is extremely high, which means amino acids and carbs will very readily be absorbed, assimilated, and stored directly into damaged muscle cells. This allows for repair, recovery, and recuperation to start immediately, and over time you’ll get far better results than eating your post-workout meal outside of this anabolic window.

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I’m severely out of shape. Is there anything that isn’t safe for me to do?

While it’s likely safe for you to begin a light workout program, preferably under the care of an experienced and educated personal trainer, it would be best for you to consult with your physician before even stepping into a gym. Getting the green light from your doc will give you peace of mind and keep you from needlessly causing yourself harm, illness, or injury, especially when you are taking steps to improve your health and wellness. Don’t be disheartened; just talk to your doctor first to get a physical and come up with a strategy. 

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Do you recommend any non-workout activities to get fit?

Absolutely, yes. Not only are  outside activities  great for your body, they’ve been proven to improve your mental wellbeing —depression is often a factor for people who find it difficult to get in shape. These types of activities are especially great when it comes to getting in your cardiovascular training. It’s far more enjoyable to hike, dance, bike, run stairs, or swim than to walk on a treadmill every session. 

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How do I know my training is working? What performance measures should I be tracking?

Carefully tracking your progress is extremely important when embarking on any kind of physical fitness program. If possible, it’s a good idea to meet with a coach or trainer every two to four weeks to have your weight, body fat, and complete measurements taken. You can take it a step further by having regular blood tests via your primary physician if you are trying to regulate general health measures like total cholesterol, ratio of LDL to HDL, triglycerides, and blood pressure. 

Oddly enough, a very good indicator of progress is feeling how your clothes fit. Obviously if you are looking to get bigger and more muscular, you know you are headed in the right direction if your shirts are fitting tighter in the arms, chest, and through the back. The scale is not always a telltale sign of whether your program is yielding results, since it’s very possible for people, especially women, to drop several sizes without losing a single pound. Always remember that muscle weighs more than fat, but it takes up far less space.

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What do I do when I hit a plateau?

When stagnation sets in, it’s time to look carefully at your overall program and decide what changes need to be made to kickstart progress once again. Sometimes it’s a case of simply adding in more work or tweaking your diet by adding or subtracting calories (depending on the goal). Other times you have to ask yourself if you are truly giving it 100 percent every day in the gym. Simply showing up is not going to get the job done—you need to focus, concentrate, and give your all to every set and rep.

Another possibility is that your body and mind have adapted to the exercises and types of cardio you have been doing and need a change. Try changing some of your weight training movements, switching to different cardio machines, using more or less resistance, or altering rest between sets. 

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I’m really struggling, how do I stick with it?

This may be the toughest question of all to answer. The desire and will to keep pushing yourself day after day has to come from within. While the people close to you may lend their support (and you should question anyone who doesn’t), it’s still you that has to take the journey. You’re the one who has to skip the cheat meals, pass on the booze, pump the weights, and sweat on the treadmill, bike, and stepper. 

But just like anything in life, few things worth having come easy. And honestly, nothing is more important than your health. That said, a few suggestions I have that may help are: 

• See if a friend, family member, or another gym goer will work out with you. It’s great having a partner . 
• Watch inspirational videos or movies that can help psyche you up to go to the gym. 
• Always wear headphones with your favorite motivational music when you work out. 
• Contemplate how you will feel about quitting . Think about looking back months from now and knowing what you might have accomplished had you stuck with it.
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The Ultimate Roadmap to an Empowering Fitness Journey

Embarking on a fitness journey refers to the intentional and structured pursuit of improving one’s physical fitness, overall health, and well-being. It involves setting goals, adopting healthy lifestyle habits, and engaging in regular exercise and physical activity to achieve desired outcomes. A fitness journey is a personal and transformative experience that goes beyond short-term goals and focuses on long-term sustainable changes.

A fitness journey is unique to each individual, as it is tailored to their specific needs, preferences, and starting point. It can involve a wide range of activities such as cardio exercises, strength training, flexibility exercises, and mindful practices like yoga or meditation. The journey may also include modifications to one’s diet, sleep patterns, stress management techniques, and overall lifestyle choices.

Embarking on a fitness journey holds immense significance for individuals seeking to improve their health and overall quality of life. Here are some key reasons why a fitness journey is important:

• Physical health improvement: Engaging in regular exercise and physical activity has numerous benefits for physical health. It helps strengthen the cardiovascular system, improves muscle tone and strength, enhances flexibility, boosts metabolism, and promotes weight management. Regular physical activity also reduces the risk of chronic conditions such as heart disease, diabetes, and certain types of cancer.
• Mental and emotional well-being: Exercise has a profound impact on mental and emotional health. It releases endorphins, commonly known as “feel-good” hormones, which promote a positive mood, and reduce stress, anxiety, and symptoms of depression. Regular exercise also improves cognitive function, enhances focus, and increases self-confidence and self-esteem.
• Energy and vitality: A fitness journey can significantly increase energy levels and overall vitality. Regular physical activity improves circulation, delivering more oxygen and nutrients to the body’s tissues and organs. This leads to increased energy, improved alertness, and a greater sense of vitality throughout the day.
• Longevity and quality of life: Adopting a fitness journey can positively influence longevity and overall quality of life. Regular exercise has been shown to increase life expectancy and reduce the risk of premature death. It enhances functional abilities, promotes independence, and enables individuals to enjoy an active and fulfilling life well into older age.
• Personal growth and self-discovery: A fitness journey is not just about physical transformation but also about personal growth and self-discovery. It provides an opportunity to challenge oneself, push beyond comfort zones, and discover new strengths and capabilities. It cultivates discipline, perseverance, and resilience, fostering a sense of accomplishment and personal empowerment.

By embarking on a fitness journey, individuals can experience holistic improvements in their physical, mental, and emotional well-being. It offers an empowering path toward self-improvement, personal growth, and a healthier, more fulfilling life.

Starting Your Fitness Journey

One of the first steps in starting a fitness journey is setting clear and realistic goals. Goals provide direction, motivation, and a sense of purpose throughout the journey. When setting fitness goals, it’s important to make them specific, measurable, attainable, relevant, and time-bound (SMART). This means defining the desired outcome, determining measurable indicators of progress, ensuring the goals are within reach, aligning them with personal values and aspirations, and setting a timeframe for achievement.

Examples of fitness goals could include losing a certain amount of weight, increasing strength and muscle tone, improving cardiovascular endurance, participating in a specific event or sport, or simply adopting a more active and healthy lifestyle. Setting goals that are meaningful to you will keep you focused and motivated along your fitness journey.

Before starting any fitness program, it’s essential to assess your current fitness level. This assessment helps you understand your strengths, weaknesses, and areas that need improvement. It also provides a baseline against which you can track your progress and measure the effectiveness of your fitness journey.

There are various ways to assess your fitness level. You can start by evaluating your cardiovascular fitness through exercises like walking, jogging, or cycling to determine your endurance and aerobic capacity. Strength tests, such as push-ups, squats, or lifting weights, can assess your muscular strength. Additionally, flexibility tests like reaching for your toes or performing stretches can evaluate your range of motion.

Alternatively, you may consider seeking professional help from a certified fitness trainer or healthcare professional who can conduct a comprehensive fitness assessment. They can provide a more accurate evaluation of your fitness level, identify any potential limitations or health concerns, and tailor a fitness plan that suits your specific needs and goals.

Before embarking on a fitness journey, it is advisable to consult with a healthcare professional, especially if you have any underlying health conditions or concerns. A healthcare professional, such as a doctor or a registered dietitian, can provide valuable guidance and support to ensure your fitness journey is safe and effective.

During the consultation, you can discuss your goals, medical history, and any concerns you may have. The healthcare professional can assess your overall health, provide recommendations on exercise intensity and duration, discuss dietary considerations, and offer insights into managing any health conditions or medications that may impact your fitness journey.

This consultation is particularly important if you have a history of chronic conditions, are pregnant or postpartum, are over the age of 40, or have been inactive for an extended period. The healthcare professional can help create a personalized fitness plan that takes into account your individual needs, abilities, and limitations, ensuring a safe and successful start to your fitness journey.

By setting clear goals, assessing your current fitness level, and consulting with a healthcare professional, you establish a solid foundation for your fitness journey. This proactive approach enables you to create a personalized plan that aligns with your aspirations, minimizes the risk of injury, and sets you up for long-term success.

Benefits of a Fitness Journey

Embarking on a fitness journey brings numerous benefits to your physical health. Regular exercise and physical activity have been shown to reduce the risk of chronic diseases and improve overall health. Here are some of the key physical health benefits of a fitness journey:

• Weight management: Engaging in regular physical activity helps in weight management by burning calories and building lean muscle mass. It can assist in achieving and maintaining healthy body weight, reducing the risk of obesity-related conditions such as heart disease, diabetes, and certain cancers.
• Cardiovascular health: Regular exercise strengthens the heart muscle, improves blood circulation, and lowers blood pressure. It reduces the risk of developing cardiovascular diseases, including heart attacks, strokes, and coronary artery disease.
• Stronger bones and muscles: Weight-bearing exercises, such as resistance training and weightlifting, stimulate bone growth and increase bone density, reducing the risk of osteoporosis. Additionally, strength training exercises help build and maintain muscle mass, improving overall strength and stability.
• Improved immune system: Regular physical activity has been shown to enhance the immune system’s function, reducing the risk of certain illnesses and infections.
• Better sleep: Engaging in physical activity can improve the quality of sleep, helping you fall asleep faster and enjoy deeper, more restorative sleep. It also helps regulate your sleep-wake cycle, promoting a consistent and refreshing sleep pattern.

In addition to the physical benefits, a fitness journey has a positive impact on mental and emotional well-being. Regular exercise has been linked to improved mood, reduced symptoms of anxiety and depression, and enhanced overall mental well-being. Here’s how a fitness journey can boost your mental health:

• Stress relief: Physical activity stimulates the release of endorphins, the body’s natural “feel-good” chemicals, which help reduce stress and improve mood. Exercise provides a healthy outlet for managing stress and promoting relaxation.
• Enhanced cognitive function: Regular exercise has been shown to improve cognitive function, including memory, attention, and problem-solving skills. It stimulates the growth of new brain cells and enhances the brain’s ability to form connections.
• Increased self-esteem: Achieving fitness goals, improving physical fitness, and taking care of your health can boost self-confidence and self-esteem. The sense of accomplishment from overcoming challenges and making progress in your fitness journey contributes to a positive self-image.
• Mood regulation: Exercise has a positive impact on mood regulation, helping to alleviate symptoms of anxiety and depression. It promotes the release of neurotransmitters like serotonin and dopamine, which are associated with improved mood and a sense of well-being.

Regular physical activity improves energy levels and enhances stamina. As you engage in a fitness journey, you’ll experience increased endurance, allowing you to perform daily activities with less fatigue. Regular exercise helps your cardiovascular system work more efficiently, delivering oxygen and nutrients to your muscles, which boosts overall energy levels.

A fitness journey can significantly improve self-confidence and body image. As you progress in your fitness goals, achieving milestones and overcoming obstacles, you’ll develop a sense of pride and self-assurance. Your physical transformations and increased fitness levels contribute to a positive self-perception and improved self-confidence in various areas of life.

In summary, a fitness journey offers a multitude of benefits for both physical and mental well-being. From weight management and cardiovascular health to improved mood and self-confidence, embracing a fitness journey positively impacts various aspects of your life. By committing to regular physical activity and making fitness a priority, you can reap the rewards of a healthier, happier, and more confident you.

Duration of a Fitness Journey

When embarking on a fitness journey, it’s essential to recognize that it is not a temporary endeavor but a lifelong commitment to your health and well-being. Fitness is a continuous journey that involves adopting healthy habits, maintaining consistency, and adapting to various stages of life. While specific goals may have time frames attached to them, the overall fitness journey extends beyond reaching those goals. It’s about cultivating a sustainable and healthy lifestyle that you can maintain in the long run.

The duration of a fitness journey varies for each individual and depends on several factors, including starting points, goals, commitment, and lifestyle. It’s crucial to set realistic expectations for progress and avoid comparing your journey to others. Progress is not always linear, and there may be periods of plateaus or setbacks along the way. It’s important to focus on gradual improvements and celebrate small victories, as they contribute to long-term success.

Instead of fixating on a specific timeline, shift your focus to building healthy habits and making consistent progress. Embrace the concept of sustainable change rather than seeking quick fixes or rapid transformations. Remember that the most significant transformations occur over time and require patience, dedication, and perseverance.

A fitness journey is not a destination but an ongoing process of continuous improvement. As you progress, your goals may evolve, and new challenges and opportunities may arise. Embrace the mindset of constantly striving to be better and finding new ways to challenge yourself physically and mentally.

Set new goals or milestones periodically to keep yourself motivated and engaged in your fitness journey. This could involve increasing the intensity or duration of your workouts, trying new forms of exercise, participating in fitness events or competitions, or exploring different fitness disciplines.

Furthermore, focus on holistic growth beyond physical fitness. Consider incorporating other elements into your fitness journey, such as improving flexibility, practicing mindfulness and stress management techniques, or enhancing your nutrition. The key is to maintain a growth mindset and embrace opportunities for self-improvement in all aspects of your well-being.

In summary, the duration of a fitness journey is not limited to a specific timeframe but is an ongoing commitment to a healthy and active lifestyle. Understand that progress may take time, and it’s important to set realistic expectations and avoid comparing yourself to others. Embrace the concept of continuous improvement, continually challenging yourself, and exploring new growth opportunities. Remember, a fitness journey is a personal and lifelong endeavor that extends far beyond reaching initial goals, and the key to success lies in maintaining consistency and a positive mindset throughout the journey.

Creating a Fitness Journey Plan

One of the keys to a successful fitness journey is finding activities and exercises that you genuinely enjoy. When you engage in activities you like, you’re more likely to stay motivated and committed to your fitness plan. Take some time to explore different types of physical activities, such as running, swimming, dancing, hiking, cycling, or playing a sport. Experiment with various exercises and discover what brings you joy and fulfillment.

Consider your preferences, interests, and lifestyle when choosing activities. If you enjoy being outdoors, you might opt for activities like hiking or cycling. If you prefer a social environment, group fitness classes or team sports could be a great fit. The goal is to find activities that keep you engaged, excited, and eager to participate.

A well-rounded fitness journey plan includes a combination of cardio, strength training, and flexibility exercises. Each component plays a vital role in improving overall fitness, health, and functional ability.

Cardiovascular exercises, such as jogging, swimming, or cycling, elevate your heart rate and help improve cardiovascular health, endurance, and calorie burn. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week.

Strength training exercises, such as weightlifting or bodyweight exercises, help build muscle strength, improve bone density, and enhance overall body composition. Include strength training exercises at least two days a week, targeting all major muscle groups.

Flexibility exercises, such as yoga or stretching routines, improve joint mobility, muscle flexibility, and posture. Incorporate stretching exercises into your fitness plan to enhance your range of motion and reduce the risk of injuries.

Remember to start gradually and progress gradually. If you’re new to exercise or returning after a break, begin with low-intensity activities and gradually increase the duration and intensity as your fitness level improves.

To stay organized and motivated, it’s essential to design a fitness journey plan that includes a schedule and milestones. Set aside specific days and times for your workouts, treating them as non-negotiable appointments with yourself. Consistency is key, so aim for regular exercise sessions throughout the week.

Consider your personal schedule and commitments when designing your fitness plan. Find a balance that works for you, whether it’s early morning workouts, lunchtime sessions, or evening exercises. Choose a time when you’re most likely to follow through with your fitness routine and when you feel energized and focused.

Setting milestones can provide a sense of direction and accomplishment throughout your fitness journey. Break down your goals into smaller, manageable milestones that you can work towards. These could include increasing the duration or intensity of your workouts, reaching a specific weight or body composition target, or achieving a certain fitness milestone, like running a 5K race.

Track your progress regularly, celebrating each milestone you achieve. This can help you stay motivated and provide tangible evidence of your growth and improvement. Consider using a fitness tracker or journal to record your workouts, measurements, and milestones.

In conclusion, creating a fitness journey plan involves identifying enjoyable activities, incorporating a variety of exercises, and designing a schedule with milestones. Choose activities that you genuinely enjoy and that align with your preferences and lifestyle. Incorporate cardio, strength training, and flexibility exercises to improve overall fitness and health. Design a schedule that suits your routine and set realistic milestones to work towards. Remember, the key is to find a balance that is sustainable and enjoyable, making your fitness journey a positive and fulfilling experience.

Staying Motivated During Your Fitness Journey

One of the most important factors in staying motivated during your fitness journey is finding your inner motivation and purpose. This involves identifying the reasons why you want to embark on this journey and understanding the personal benefits it will bring to your life. Ask yourself what drives you and what you hope to achieve through your fitness journey.

Some common motivations for embarking on a fitness journey include improving overall health, increasing energy levels, boosting self-confidence, managing stress, or achieving specific fitness goals. Reflect on your own aspirations and values to determine what truly inspires you. By connecting with your inner motivation and purpose, you’ll have a strong foundation to stay committed even when challenges arise.

Setting rewards and incentives along the way can provide an extra boost of motivation during your fitness journey. Rewards serve as positive reinforcement for your efforts and help you stay focused on your goals. Consider setting both short-term and long-term rewards to celebrate milestones and accomplishments.

Short-term rewards can be simple and immediate, such as treating yourself to a massage, buying new workout gear, or enjoying a favorite healthy meal. These rewards act as reminders of the progress you’ve made and encourage you to continue moving forward.

Long-term rewards can be more significant and aligned with your ultimate fitness goals. For example, if your goal is to run a marathon, treat yourself to a weekend getaway after completing the race. These rewards serve as a culmination of your hard work and dedication.

Remember that rewards don’t always have to be material. Consider rewarding yourself with non-food-related treats, like a day off to relax, a movie night with friends, or a spa day. The key is to choose rewards that are meaningful to you and that reinforce the positive behaviors you’re cultivating throughout your fitness journey.

Building a support system can greatly contribute to your motivation and accountability during your fitness journey. Surrounding yourself with positive and like-minded individuals who share similar goals can provide the encouragement and support you need to stay on track.

Reach out to friends, family members, or colleagues who have an interest in fitness or who are also on their own fitness journey. Share your goals with them and ask if they would like to join you or provide support along the way. Having a workout buddy or a group of people who understand and share your challenges and successes can be incredibly motivating.

Additionally, consider joining a fitness community or finding an online support group. These communities offer a sense of belonging and can provide valuable insights, tips, and encouragement. Engaging with others who are also striving for better health and fitness can create a sense of camaraderie and inspire you to keep pushing forward.

Don’t hesitate to lean on your support system when you face obstacles or moments of doubt. They can offer guidance, celebrate your victories, and remind you of your progress. Likewise, be a source of support for others, as helping others on their fitness journey can reinforce your own commitment and sense of purpose.

In conclusion, staying motivated during your fitness journey requires finding your inner motivation and purpose, setting rewards and incentives, and seeking support from friends, family, or a fitness community. Connect with the reasons why you want to embark on this journey and use them as a source of inspiration. Set rewards and incentives to celebrate your progress and keep you motivated along the way. Surround yourself with a supportive community that understands and shares your goals. By implementing these strategies, you’ll maintain the motivation needed to stay committed and achieve long-term success in your fitness journey.

Diet and Nutrition during Your Fitness Journey

When it comes to your fitness journey, diet and nutrition play a crucial role in supporting your overall health, optimizing your physical performance, and achieving your fitness goals. A balanced and nutritious diet provides the necessary fuel, nutrients, and building blocks for your body to function optimally.

A balanced diet consists of a variety of nutrient-dense foods from different food groups, including fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential vitamins, minerals, antioxidants, and fiber that promote overall well-being and support your fitness endeavors.

To maintain a balanced diet, aim to include a wide range of colorful fruits and vegetables in your meals, as they offer an array of vitamins, minerals, and antioxidants. Incorporate whole grains like brown rice, quinoa, and whole wheat bread to provide sustained energy and fiber. Choose lean proteins such as chicken, fish, legumes, and tofu to support muscle repair and growth. Additionally, incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil for their beneficial effects on heart health and nutrient absorption.

Different individuals may have different dietary preferences and requirements. It’s important to explore and find a dietary approach that aligns with your goals, preferences, and lifestyle. Some popular dietary approaches that people incorporate into their fitness journey include:

• Mediterranean Diet: This diet emphasizes whole foods, such as fruits, vegetables, whole grains, legumes, fish, and healthy fats like olive oil. It’s known for its heart-healthy benefits and is rich in antioxidants and anti-inflammatory compounds.
• Plant-Based or Vegan Diet: This diet focuses on consuming plant-based foods and excludes animal products. It emphasizes fruits, vegetables, whole grains, legumes, nuts, and seeds. It can be beneficial for those seeking a diet that is higher in fiber, lower in saturated fat, and environmentally sustainable.
• Low-Carb or Ketogenic Diet: These diets restrict carbohydrate intake and prioritize fats and proteins. They aim to shift the body into a state of ketosis, where it primarily burns fat for energy. These approaches may be suitable for some individuals, but it’s important to consult with a healthcare professional before adopting such a diet, especially if you have any underlying health conditions.
• Intuitive Eating: This approach focuses on listening to your body’s hunger and fullness cues, eating mindfully, and cultivating a positive relationship with food. It encourages honoring your cravings while also prioritizing nutrient-dense foods.

Remember, there is no one-size-fits-all approach to nutrition. What works for one person may not work for another. It’s essential to experiment, listen to your body, and find a dietary approach that supports your fitness goals while nourishing your body and promoting overall well-being.

If you find yourself unsure about the dietary aspects of your fitness journey, it can be helpful to seek guidance from a registered dietitian (RD) or a nutritionist. These professionals are trained in nutrition science and can provide personalized advice based on your specific needs, goals, and health conditions.

An RD can assess your current dietary habits, help you identify areas for improvement, and provide practical strategies for incorporating nutritious foods into your daily routine. They can also address any concerns or questions you may have regarding supplements, portion sizes, meal timing, and navigating social situations that involve food.

Working with an RD can provide you with the knowledge, support, and accountability necessary to optimize your nutrition and achieve your fitness goals in a safe and sustainable manner. They can tailor their recommendations to your unique circumstances, ensuring that your dietary choices align with your fitness journey.

In conclusion, during your fitness journey, it’s important to prioritize a balanced and nutritious diet to support your overall health and fitness goals. Aim for a variety of nutrient-dense foods from different food groups and explore different dietary approaches to find what works best for you. If you need further guidance, consider consulting with a registered dietitian or nutritionist who can provide personalized advice and support. By nourishing your body with the right foods and seeking professional guidance when needed, you’ll optimize your nutrition and enhance the benefits of your fitness journey.

Embarking on a fitness journey is a transformative and empowering experience that can positively impact your life in numerous ways. Whether you’re just beginning your journey or have been on it for a while, remember that every step you take toward a healthier lifestyle matters. Take pride in the progress you make, no matter how small, and celebrate your achievements along the way.

If you haven’t started your fitness journey yet, now is the perfect time to take that first step. Embrace the opportunity to prioritize your health, well-being, and happiness. Remember, every fitness journey is unique, and there is no right or wrong path to follow. It’s about finding what works for you and creating sustainable habits that align with your goals and values.

Your fitness journey is not just about physical transformation; it’s also about improving your mental and emotional well-being. It’s an opportunity to discover your inner strength, challenge your limits, and unlock your full potential. Embrace the journey as an opportunity for self-discovery and growth.

Throughout your fitness journey, it’s essential to practice self-compassion and kindness. Be patient with yourself and recognize that progress takes time. There will be ups and downs, setbacks and obstacles, but remember that each setback is a chance to learn, grow, and come back even stronger.

Surround yourself with a supportive network of friends, family, or like-minded individuals who share your passion for a healthier lifestyle. Seek inspiration from success stories and individuals who have overcome challenges similar to yours. Their stories can serve as a reminder that you’re not alone and that your goals are achievable with dedication and perseverance.

Lastly, remember that a fitness journey is not just a temporary phase but a lifelong commitment to your well-being. Embrace the changes you make as lasting lifestyle choices rather than quick fixes. Continually reassess your goals, set new challenges, and adapt your routines as you progress. Embrace the joy of movement, nourish your body with wholesome foods, and prioritize self-care in all aspects of your life.

Your fitness journey is an ongoing adventure, full of growth , self-discovery, and opportunities for a healthier and happier life. Embrace it with enthusiasm, dedication, and an open mind. Believe in yourself, stay committed to your goals, and never forget the incredible potential that lies within you.

As you embark on or continue your fitness journey, remember that the power to transform your life is in your hands. You have the ability to create a healthier, stronger, and more vibrant version of yourself. Embrace the journey, enjoy the process, and savor the rewards of a fitter, happier, and more fulfilling life.

Thank you for joining us on this fitness journey! We hope you found our The Ultimate Roadmap to an Empowering Fitness Journey blog insightful and inspiring. Our aim is to provide you with valuable information, expert advice, and motivational content to support you in your wellness endeavors.

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FAQs about Fitness Journey

What is a fitness journey.

A fitness journey refers to the process of adopting a healthier and more active lifestyle with the goal of improving physical fitness, overall well-being, and achieving personal fitness goals.

How do I start my fitness journey?

To start your fitness journey, begin by setting clear and realistic goals, assessing your current fitness level, and designing a fitness plan that includes a variety of exercises and activities. Start with small steps and gradually increase intensity and duration as you progress.

What are the benefits of embarking on a fitness journey?

Embarking on a fitness journey offers numerous benefits, including improved cardiovascular health, increased strength and endurance, weight management, stress reduction, enhanced mood, and mental well-being, increased energy levels, and reduced risk of chronic diseases.

How long does a fitness journey usually take?

The duration of a fitness journey varies for each individual and depends on factors such as starting fitness level, goals, consistency, and dedication. It is important to view fitness as a lifelong journey rather than a short-term endeavor, as maintaining a healthy lifestyle is a continuous process.

What should I include in my fitness journey plan?

Your fitness journey plan should include a combination of cardiovascular exercises, strength training, flexibility exercises, and adequate rest and recovery. It should be tailored to your goals, preferences, and fitness level. It is also important to incorporate proper nutrition and hydration into your plan.

How do I stay motivated during my fitness journey?

To stay motivated, set specific and realistic goals, track your progress, celebrate achievements, find activities you enjoy, vary your workouts, seek support from friends or a fitness community, reward yourself for milestones, and remind yourself of the benefits and positive changes that come with a consistent fitness routine.

What are some common challenges people face during their fitness journey?

Some common challenges during a fitness journey include lack of motivation, time constraints, plateaus in progress, dealing with injuries or setbacks, balancing fitness with other responsibilities, and overcoming self-doubt or negative thoughts. It is important to stay resilient, adapt to challenges, and seek support when needed.

Can I embark on a fitness journey without a gym membership?

Absolutely! A fitness journey can be pursued without a gym membership. There are numerous options for home workouts, outdoor activities, bodyweight exercises, and fitness classes or programs available online. It's important to find activities that suit your preferences and fit your lifestyle.

What are some effective exercises for a fitness journey?

Effective exercises for a fitness journey include activities such as running, walking, cycling, swimming, strength training with weights or resistance bands, yoga, Pilates, HIIT (High-Intensity Interval Training), and functional training exercises that engage multiple muscle groups. Choose exercises that align with your goals and preferences.

How can I track my progress during my fitness journey?

You can track your progress by keeping a fitness journal, recording workout sessions, tracking measurements, monitoring changes in weight or body composition, using fitness apps or wearable devices, and assessing improvements in endurance, strength, flexibility, or performance. Regularly review your progress to stay motivated and make necessary adjustments to your fitness plan.

Meet Pradeep Singh, your go-to guide for all things fitness, health, and motivation. With over 7 years in the field, Pradeep brings a blend of expertise and real-world experience to his writing. From workout tips to healthy living insights, he simplifies complex topics, making fitness accessible for everyone. His authentic approach and genuine passion aim to inspire and support your wellness journey. Get ready to embark on a path to a healthier lifestyle with Pradeep as your trusted companion and motivator.

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JUSTIN THOMAS MILLER

How do I start my fitness journey? A free 12-week beginner plan

How to start your fitness journey for beginners.

I went down a Reddit rabbit hole and stumbled upon this question. 

I’m finally starting my journey of losing weight which has been much needed for a while now. The only thing is that I am extremely out of shape and have difficulty completing exercises and workouts I find online. So I was wondering if anyone had any suggestions for a workout plan or videos you like. I’d really appreciate it. If so and thank you so much in advance.

Which led me to write this article.

Just so we’re clear, I’m defining a beginner as anyone that has been training and working on their nutrition consistently for less than 6 months. Consistently is the keyword here.

Table of Contents

Using the “how to start your fitness journey for beginners guide”

First things first, bookmark this page or email it to yourself. You’ll want to come back to it later.

• Read the entire article
• Download the free habit tracker
• Practice and establish each skill for 2 weeks before leveling up to the next one
• Contact me if you need some help navigating it

Pretty simple, right? 

How to start your fitness journey for beginners pre-work: Know what to expect 

I’ve coached thousands of clients in-person and online and there are five challenges I can guarantee will present themselves when starting your fitness journey.

• You won’t always feel motivated
• At some point, you’ll feel tired
• Stress will make things hard and you may feel like you have a lot on your plate
• You’ll get bored with your routines, workouts, meals, and more
• You will not be perfect. You will make mistakes

All of this is ok and to be expected. The best thing you can do is to accept and embrace these challenges. There are two simple strategies I recommend practicing over the course of your journey.

Strategy #1: Never two in a row (and always something)

This means exactly what you think it means. It’s ok to make mistakes but never two in a row. 

Eat a shitty meal? Cool, just not two in a row. Miss a workout? Cool, just not two in a row.

The second part of this is to focus on always something. Do something, anything, that helps you move closer to your goals. Can’t do your full workout? Cool, do one set of everything.

Can’t do one set of everything? Cool, just do the first exercise. Can’t do that? Ok, do 10 push-ups. That’s not going to work? Walk to the mailbox and back.

Do these small actions get you closer to your goals? No, but they keep you in the game and there’s something to be said for showing up every day.

Strategy #2: The if-then strategy

Here’s how it works.

If I’m not motivated, then I will [insert a small action you’re confident you can take].

For example, if I’m not motivated to cook, then I will order a meal that I know is healthy and meets my calorie needs.

If I don’t have time to go to the grocery store, then I will order them online for delivery. And set this up to recur each week until I have more time. 

I’m sure you’ve heard the cliche take it day by day. Which I get and totally understand. When you make mistakes it’s nice to wipe the slate clean and pick it right back up at your next workout or next meal. But I’d also like you to look at the bigger picture.

Think of all the workouts you’ll be doing this year. Imagine all the healthy and calorie-friendly meals you can create for yourself this year too. For example, say your plan is to work out 3 times per week and eat 1 healthy meal each day. Over the course of a year, that’s 156 workouts and 365 meals.

Let’s say you miss a workout and enjoy some of the best pizza of your life in Chicago. That’s 1 out of 156 or 99%.

Now let’s get a little more realistic. You miss 10 workouts and eat 10 bowls of ice cream for dinner because butter pecan is the best. Disagree with me and I will fight you. That’s 146 out of 156 workouts or 93% and 355 out of 365 meals. Say what? That’s awesome.

Ok, let’s keep going down this rabbit hole. You miss 20 workouts and 20 meals. That’s 136 out of 156 or 87% and 345 meals out of 365. That’s pretty amazing.

I say all this because health and fitness are a long game and while taking it day by day is a great strategy seeing the bigger picture for health is just as important.

Rabbi Shlomo Zalman Bregman has a beautiful quote I love.

I have a phrase that I live by: ‘Add some zeros to it.’ There is not any one thing you can do that will be enough to get you the results you want. For example, working out at the gym one time isn’t going to help you lose a lot of weight. However, if you add some zeros to it, and repeat that one workout 100 times or 1,000 times, you’re going to get somewhere.

It starts with that single workout or meal. But it’s that workout or meal repeated over time that leads to results, and the good news is you don’t need to be perfect to be successful.

You just need to be good enough.

How to start your fitness journey for beginners: Weeks 1 & 2, start walking and explore meaningful movement

Change is more about consistency and momentum and less about motivation and willpower . Sure, there is a certain level of those things that are needed, but relying on them to get started and maintain progress is a common mistake I see.

One way to get around this is by creating a keystone habit for yourself. A keystone habit is a habit that usually leads to other habits falling into place. One of the easiest keystone habits to develop is a regular walking routine.

If you’re like most people, at best you have 30 to 60 minutes, two to four times per week that you can dedicate both physically and mentally to a strenuous workout. But finding a few minutes here or there to walk is much easier.

Some benefits of walking daily:

• Helps with recovery by improving blood flow throughout the body
• Low-intensity activity that doesn’t take away from weight training recovery
• Burns calories without exhausting you
• Keystone habit for a lot of people
• Physical and mental health benefits, stress relief, and can boost mood and energy ( 1 )
• A great way to connect with loved ones or get time away on your own.
• Lower blood pressure ( 2 )

I love a good run. There’s nothing like that high you get after it. But running is a high-impact exercise that can make it tough on the joints and muscles and even increase appetite.

While there is a difference in calories burned walking one mile versus running you can use walking and NEAT as a great way to expend calories.

NEAT stands for non-exercise activity thermogenesis. It is all the activity that is not exercise you do in a day, Things like walking, playing with your kids, cleaning, and fidgeting can all help you burn more calories.

Making time for more steps

Take mini-breaks to get some steps in or play. Start and end your day with a walk, park further away, and walk to local places.

• Aim to walk a few times this week. Even if it’s just to the mailbox and back
• Record your steps and then try to slowly increase by 100, 200, or even 500+
• Eventually aim for 8-15k per day
• Make it fun. Take the mile everyday challenge.
• Use it for conversation, podcasts, and audiobooks.

One of my favorite ways to move more outside of walking is to build a meaningful movement routine.

Recommended reading: Getting started with movement guide: Meaningful movement. Move your body in ways you enjoy .

How to start your fitness journey for beginners: Week 3 thru 10, fix your diet

Eating healthy and nutrition for maintaining a healthy body weight has been made way too difficult. There isn’t the best diet, perfect macro percentage, or certain foods you HAVE TO start or stop eating.

Here’s a big secret. Every single diet works for weight management.

• To lose weight the diet needs to create a calorie deficit. This means you need to eat fewer calories than the body needs.
• To gain weight the diet needs to create a calorie surplus. This means you need to eat more calories than the body needs.

This is regardless of what you eat. So yes, you can eat carbs and lose or gain weight. You can eat ice cream and lose or gain weight. You can drink wine and lose or gain weight. You can eat meat and lose or gain weight. You can “eat clean” and lose or gain weight.

Now, this doesn’t mean the quality of food does not matter, it absolutely does. It’s only a reminder that calories and how much you eat determine weight management.

When making changes to your diet it’s ok to start small. You don’t need to change everything overnight. Below is a series of simple practices you can try that will make a huge difference in improving your diet.

Week 3 & 4: Start creating more calorie awareness

Get a good idea of how many calories you need each day to reach your goals. I like the bodyweight planner from the National Institute of Diabetes And Digestive And Kidney Diseases. But you can also use the simple formula below to get yourself started.

Is this perfect? No, but it gives you a target and with a target, it’s much easier to aim.

• Fat loss: Bodyweight x 10-12
• Maintain weight: Bodyweight x 13-15
• Gain weight: Bodyweight x 16-18
• Example: 150 x 10 = 1,500 and 150 x 120 = 1,800 (Between 1,500 and 1,800)

You don’t need to count calories to be successful. But as Yale researchers showed us, for fat loss creating a calorie deficit is important .

Use this number to give yourself a rough idea of how many calories to eat per meal. For example, if 2,100 calories are needed to reach your goals, and you like to eat 3 meals a day with no snacks. You now know this is roughly 700 calories per meal.

You can look at nutrition labels or nutrition info online to learn more about the foods you’re eating. Apps like Myfitnesspal, Lifesum, Chronometer – and websites like Calorie King can help with this too. 

Today, we’re looking to improve calorie awareness by taking on two small tasks.

• Reading labels or looking up nutrition info online or in an app
• Learning about calorie density and choosing foods that fill us up without a ton of calories

MISSION 1: READ LABELS AND LOOK UP NUTRITION ONLINE

We are notoriously bad at estimating how much we’re eating. So today we’re going to create better awareness by learning about the calories in the foods we make at home and when we go out to eat.

• If you’re eating anything with a label pay attention to the serving sizes and calories per serving.
• If you’re eating anything without a label (an apple for example) look it up in an app like MyFitnesPal or Calorie King. Simply type in the food and learn about the calories in different serving sizes.

Before going out to eat see if the restaurant provides nutrition info online, and choose what to get before you arrive. If not, see if they have the nutrition info on the menu when you get there.

Interesting that the salad you were thinking of getting is actually  1,000 calories  

Take note of the recommended calories per day to reach your goals. This will give you an idea of how many calories to take in per meal as you eat out or create meals of awesome on your own.

MISSION 2: CHOOSE LESS CALORIE-DENSE FOODS

Calorie density can simply be summed up as more food with fewer calories.

More specifically, it’s the number of calories in a given weight of food. A food high in calorie density has a large number of calories in a small weight of food (i.e. olive oil). Food low in calorie density would have a small number of calories in the same weight as food (i.e. broccoli).

Choosing foods lower in calorie density is important because these foods are satiating and fill our stomachs without adding tons of calories to our diet.

Generally speaking, vegetables and fruit are the lowest in calorie density, followed by whole food starches, animal proteins, and finally liquid calories, nuts, seeds, and oils. Highly processed foods like cookies, candy, ice cream, and fries would also be calorie-dense foods.

Now, this doesn’t mean we can never eat these foods. It just means to be aware of them, eat them in moderation, and adjust their consumption of them based on our current goals.

If you’re up for it, look for a few places to swap some calorie-dense foods with less calorie-dense options.

• Orange instead of orange juice
• Side of fruit or a side salad instead of fries
• Mustard in place of mayo
• Seltzer water with lime instead of soda or an adult beverage
• Fresh fruit instead of dried fruit or trail mix
• Zucchini noodles instead of regular

Week 5 & 6: Start including a serving of protein and veggies with most meals

Protein is important for maintaining muscle when you’re in a calorie deficit and trying to lose weight and body fat. Protein when combined with resistance or strength training helps to keep your body from using muscle as a fuel source when in a calorie deficit. This is important because you want to maintain as much lean muscle as possible. It keeps your metabolism high and frankly helps you look better naked.

It’s also very satiating. When you’re training and reducing calories to lose fat and weight you will most likely be hungry at points. Protein (especially when combined with veggies) will keep your appetite at bay and feel fuller for longer stretches.

Vegetables are low in calories but high in vitamins, minerals, fiber, water, and other filling things. It would take eating a ton of them to get to a calorie level that leads to weight gain. 

But how much protein and veggies per meal?

• For men: 2 palms of protein or roughly 6-8 ounces and 2-3 fists of veggies
• For women: 1 palm of protein or roughly 3-4 ounces and 1-2 fists of veggies

To help you include a source of protein and veggies with each meal download this simple food list . Mix and match your favorite sources and get creative with herbs, spices, and various seasonings to create meals you’ll enjoy.

Week 7 & 8: Self-care before snacking

Snacking is rarely related to physical hunger. I’ve found that self-care before snacking is the most effective strategy for coaching clients that need to reduce snacking for weight management goals.

Set up a reminder.  Something that reminds you to practice self-care before snacking. Sticky notes, an alert on your phone, whatever works for you.

Choose a very specific action that you can practice when you feel like you want to grab a snack. There will be times when you blackout and catch yourself in front of the pantry with a spoon in a jar of peanut butter. If you catch yourself during or after mindless snacking, still practice the action.

• drink a glass of water
• do tow push-ups
• step outside for some fresh air
• take 5 deep breathes

Whatever slows you down, gives you a break, and makes you feel good

Reward yourself for practicing the action with something other than food. This could be something as simple as a checkmark on a calendar.

And if you are physically hungry and need a snack, choose something low-calorie like a piece of fruit – just enough to tide you over until your main meal.

Week 9 & 10: Adjust carbs and fats for weight loss or gain

Carbs are not the enemy and they alone don’t make us fat. Hopefully, by now you’re starting to see that what influences weight gain or loss is the calories consumed.

If you prefer low-carb, cool. Go for it. Your body can run fine without them, and you can lose or gain weight eating them depending on your overall calorie intake.

However, carbs are a great source of energy. Especially if you’re a very active individual or someone that trains very hard.

Healthy fats are very satiating, great for hormone health, and a wonderful source of energy. They can also add great flavor and variety to meals.

The point of all this is that calories, protein, carbs, and fats all play important roles in our diet and are important for our health. The way and how much you consume each is totally up to you.

But if we are looking at them in terms of overall importance for body fat and weight loss, it would look like this.

Recommended reading: Getting started diet guide: Improving your nutrition

Week 11 & 12: Reflect and adjust

Use these two weeks to continue what you’re doing and also to reflect. 

• What went well these 10 weeks?
• What did not go as well as you would have liked?
• What one or two adjustments can you make to improve that thing that did not go well?

How to workout: Staring your strength training journey

Feel free to start strength training at any point in your journey. 

The internet has made this way more difficult than it needs to be. We spend too much time arguing over reps, sets, rest time, liner, and non-linear. Honestly, just make sure you’re applying progressive overload over time and you’ll be fine.

Without progressive overload, it’s virtually impossible to get stronger or build muscle. In order to get stronger, build, or maintain muscle – The stimulus has to be more than it is used to. If you do the same thing over and over again nothing will change.

There are multiple ways you can do this.

• Intensity: Lifting more weight in your next training session.
• Volume: Doing more reps, sets, or exercises.
• Frequency: Doing more training sessions than the week before.
• Tension: Increasing the duration of each repetition within an exercise. For example, taking 5 seconds to lower yourself in a push-up.

Focus on compound movements.

This doesn’t mean you have to squat, bench, and deadlift. You’re fine starting with machines or your body weight. Below is an example of a routine using machines, body weight, or free weights that use similar movement patterns.

Machine Workout

• Seated leg press : 3 sets, 8-15 reps
• Machine row : 3 sets, 8-15 reps
• Machine chest press : 3 sets,  8-15 reps

Dumbbell Workout

• Goblet squat : 3 sets, 8-15 reps
• Single-arm dumbbell row : 3 sets, 8-15 reps
• Dumbbell chest press : 3 sets 8-15 reps

Barbell Workout

• Barbell squat : 3 sets, 8-15 reps
• Barbell bent-over row : 3 sets, 8-15 reps
• Bench press : 3 sets 8-15 reps

Bodyweight Workout

• Bodyweight squat : 3 sets, 8-15 reps
• Inverted row : 3 sets, 8-15 reps
• Push up (regular, knee, or elevated): 3 sets 8-15 reps

Each of these can be done Monday, Wednesday, and Friday (or Tuesday, Thursday, and Saturday) for a few weeks. And yes, you can do the same workout 3 times per week. You’ll get to practice some of the most important movement patterns and focus on form.

For most of us that want to get stronger and to look and feel better with and without our clothes on this will be fine and you can do it forever as long as you use progressive overload

Recommended reading: Getting started strength training guide

Making adjustments as you move through your fitness journey

Just because you do X doesn’t mean you get or deserve Y. Sometimes you’re going to work really hard for something and it’s not going to work out the way you had hoped for or at the rate you expected.

Patience is a virtue. 

Pause, reflect, take a mini-break, or ask for help. Review what’s going really well for you and where there could be room for 1% better.

Getting started with the 12-week how to start your fitness journey for beginners plan

This article is one of many ways you could start or restart your fitness journey. My hope is that it takes some of the confusion and overwhelm out of it for you.

• Pre-work: Mindset, weekly reflection, decide which week you want to strength train
• Week 1 and 2: Walking Routine and meaningful movement
• Week 3 and 4: Calorie awareness
• Week 5 and 6: Protein and veggies
• Week 7 and 8: Self-care before snacking
• Week 9 and 10: Adjust carbs and fats
• Week 11 and 12: Reflect and adjust

Best of luck,

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The Beginner’s Guide to the Gym

Everything to know before starting your fitness journey..

Whether you have a personal resolution to get fit in the new year or have just decided to take your first steps towards bettering your health, you need a good roadmap. Pursuing a better bill of health means navigating all of the intricacies of the fitness world. 

The questions circulating your mind might feel infinite — what kind of workout or gym is best suited for your needs? What new gear do you have to buy? What’s the deal with proper nutrition ? Fortunately, the answers you seek are all right here.

From specific training plans, diets, and various assortments of equipment, this guide will have you covered. Here is everything you should understand before you join a gym and start grinding toward a healthier life.

Beginner’s Guide to the Gym

How to start training, sample beginner program, the basics of nutrition, gym gear you need.

• Types of Gyms
• Common Gym Equipment

There’s a distinct difference between starting a workout routine without a concrete plan and starting a workout routine with specificity while being mindful of every detail . You can begin at random, but if you don’t know what it is you want to improve upon, you’re not going to make much progress over time. 

Step 1 — Pick a Goal

If this is your first workout program, or you don’t have much experience, you’ll see the most benefits from an outlined plan. Rest assured — this is applicable for any gymgoer regardless of their knowledge. Knowing what you want to tackle is one of the first major steps.

Do you want to improve your conditioning ? Are you trying to build healthier muscle or see an uptick in your general strength across the board ? Maybe you’re looking to change your body composition and lose fat from top to bottom .

The best workout routine for you is sustainable and targets your specific goals .

Step 2 — Choose a Workout Split

Now that you have your goals in mind, center on a workout split , which is how you split up all the work you do over a period of time — usually a week.  

There has to be a balance that leaves you with energy for a workout every day and gives you appropriate time to recover. This is where you determine how frequent your training sessions will be. Between three to five days is the most standard split option. If you choose to work out more often , then you may have to reduce your workout frequency. On the flip, if you work out once or twice a week, then those sessions may be more intense. 

Step 3 — Select Your Exercises

With your goals and split established, it’s time to pick specific exercises. Every exercise you choose should be in service of whatever your goals are and suitable for your body type. There should be no wasted space. 

A dedicated powerlifter, for example, will have plenty of deadlifts , back squats , and bench presses present throughout their split. If you want to become more agile or improve your conditioning, you may still hit up the squat rack , but the majority of your training would consist of exercises that specifically improve the qualities you’re after.

Exercises are typically categorized as either compound or isolation, and they have some distinct differences for you to consider. 

Compound exercises involve movement at more than one joint at a time. They also often work multiple muscles simultaneously, making them both effective and efficient. These movements should occupy a large portion of your overall training.

Some lower body compound exercises you can consider including are back squats, front squats , leg presses , regular deadlifts , and trap bar deadlifts . Some upper body compound exercises you can consider including are the bench press, pull-ups , and push presses . 

Your isolation, or accessory movements , serve as complements to your compound exercises. They tend to focus on one body part and are good for rounding out your body. Some people use accessory movements to focus on a neglected body area. Others treat accessories as every bit as integral as any compound workout . 

How you want to view the place accessory movements have in your routine depends on your respective goals and the variety of exercises you include. 

Some potential lower-body isolation movements you can consider including are lunges, and their variations , leg extensions and leg curls , calf raises . Some upper-body isolation movements you can consider including are any type of biceps curl , face pulls , and triceps pushdowns . 

Step 4 — Organize Your Workouts

Suffice to say: Each of your workouts ought to begin with your compound movements because of the high energy they require. Then, depending on the day’s tasks, you’ll follow up with supportive, tailored accessory movements . As a general rule, begin with those lifts that recruit more muscles and require more attention before shifting to smaller, isolated movements. 

Step 5 — Select Sets and Reps 

The number of sets and reps you perform in a given exercise largely dictates how it affects your body . If you’re aiming at more strength , lower reps per set with higher weight will yield more gains. Conversely, dropping the weight down and performing more reps overall will help your muscular and cardiovascular endurance.

Compound exercises tend to match well with lower rep ranges, and the inverse is true for isolation movements. It’s easier to pump out 20 reps for a biceps curl than a back squat. (Though, 20-rep back squats are a thing , and they suck, but they do pay off.)

• 1 to 3 Reps — Power
• 3 to 6 Reps — Strength
• 6 to 12 Reps — Hypertrophy
• 12+ Reps — Endurance

It’s worth pointing out that these are not strict divisions, and that your body’s response to certain reps is more of a spectrum. A set of 12 reps can help you grow more muscle , but also provides a degree of endurance training.

Step 6 — Consider Your Rest 

As much as you have to rest post-workout , you also have to rest between your sets . Structured resting periods often separate good workout plans from great ones .

The heavier the lift with smaller numbers of reps, and you’ll probably want a breather before you push your body through another set. The lighter the lift with higher numbers of reps, and you’ll probably want to move at an accelerated pace, depending on what your body can handle. Aim for two or more minutes of rest for heavy, low-rep sets , and a minute or less for high-rep work.

How to Progress

Your gym workout program has goals, tailored workouts with balance, and a general skeleton of sets and reps. Now it needs progression . The most common means of workout progression are increasing your reps, weight, or both . 

For example, during your first workout, you back squat 135 pounds for three sets of eight reps. When you next circle around to back squats, you do three sets of nine reps at the same weight and so forth. Eventually, after a couple of weeks, if your legs aren’t jelly, you might add five pounds and run through the same cycle. This process can apply to any exercise. 

If your head is spinning, don’t fret. Below you’ll find a very basic, beginner-friendly three-day routine that incorporates the principles of balanced program design. As you gain more experience with exercising and programming, you can build off of this template or devise your own to attack your specific goals more directly. 

This routine is suitable for someone who is new to resistance training and who wants to develop a combination of muscle strength and size .

• Back Squat: 3 x 5
• Bench Press: 3 x 5 
• Lat Pulldown : 2 x 8
• Lunge: 2 x 12
• Plank : 2 x 30 seconds
• Barbell Row : 3 x 6
• Dip : 3 x 8
• Overhead Press : 3 x 8
• Back Extension : 2 x 12
• Deadlift: 2 x 5
• Front Squat: 3 x 6
• Dumbbell Pullover : 2 x 8 
• Triceps Extension: 2 x 12
• Cable Crunch: 2 x 12

Note: One of the most common forms of exercise notation, shown above, is (sets) x (reps).

When it comes to your workout program, know your reasoning for being in the gym. If you can understand and elaborate well upon why you’ve chosen an exercise, timeline, or dedicated split, it’s fair game to implement. 

Nutrition is the pillar that supports your workout program. You can exercise all you like, but if you’re not feeding your body the proper nutrients pre and post-workout, you’re figuratively leaving gains on the cutting board.

The greatest athletes in the world exercise feverishly and follow diligent nutrition plans , with nary a second thought because they understand how essential it is to give their bodies proper fuel . Making sound nutrition a priority will pay off in spades long-term.

Caloric Intake

Calories are the fuel that enables you to perform activities both in and out of the gym. How much you eat is predicated on your activity level — as a beginner, you’re probably not going to need as many calories as a competitive powerlifter who needs more energy for their high-intensity workouts .

Thankfully, if you have a grasp of your activity level, you can easily calculate what your daily caloric intake should be. 

Calorie Calculator

Your daily calorie needs: calories per day.

Exercise: 15-30 minutes of elevated heart rate activity. Intense exercise: 45-120 minutes of elevated heart rate activity. Very intense exercise: 2+ hours of elevated heart rate activity.

Macronutrients

A significant part of understanding your nutrition is that it has two primary elements: Macros (or macronutrients) and micros (or micronutrients). Macronutrients refer to the nutrients your body needs in larger quantities.

Protein , carbohydrates , and fat are what constitute your macronutrients. You need a healthy balance to get your fitness to the heights you envision. Each macronutrient contains a number of calories (four for both protein and carbohydrate, and nine calories per gram of fat).

Macronutrient Calculator

Total calories: per day.

A hearty protein intake helps you recover from the metabolic stress of physical training. Carbohydrates are your body’s preferred fuel source and help fill your proverbial engine. Dietary fat controls many essential regulatory and hormonal processes in your body that contribute to your overall wellbeing. 

Protein Sources

• Chicken breast
• Low-fat cottage cheese
• Canned tuna

Carbohydrate Sources

• Whole-wheat bread, pasta, or crackers

Fat Sources

• Salmon 
• Coconut oil

Micronutrients

Micronutrients get to do the jobs left behind by the macronutrients. 

That is, your micros are your vitamins and minerals, and they are every bit as integral to your health as macros, even if they’re less abundant. If you want to maintain your vision while having a robust immune system, among some functions, you must incorporate micronutrients somewhere into your nutrition. 

Luckily, most whole foods contain plenty of healthy micronutrients. Eating unprocessed foods, fresh fruits and veggies, and free-range meat or poultry can help you cover your bases. To be extra sure, you can pick up a solid multivitamin .

Hydration 

Water is absolutely crucial to bodily function, and most people don’t drink enough of it . From cell wall integrity to nutrient partitioning, proper hydration keeps your body functioning from head to toe (and everywhere in-between).

At the gym, you’re likely to need even more water than you might think, especially if you’re training in a way that breaks a real sweat . Try to aim for half a gallon or a gallon of water intake per day, whether you exercise or not. 

The good news is you’ve digested a lot of information to this point and done your research. The “bad” news, which is also good news, is that it’s time to gear up for your workout regimen with proper equipment.

Bear in mind that no piece of gear is essential to making progress on your physique. There are some pieces of equipment that add convenience, comfort, or stability while you’re working out, however. 

Transporting your personal belongings to the gym and back doesn’t have to be clumsy. A solid gym bag can keep you tidy and organized, while also ensuring you have everything you need no matter what kind of training you’re working on.

Lifting Belt

A weight belt helps provide support to your trunk and spine while you lift. As a beginner, it would be wise to work with just your body so you develop solid foundational stability. That said, a good lifting belt can help bring you peace of mind while also adding a bit of extra protection to vulnerable structures. 

Cross Trainers

If you’re implementing a hybrid or cross-training program — which balances strength and endurance activities — you can’t neglect your feet. A session with cleans or box jumps and rope climbs will have a lot of intensity that puts your shoes under duress.

Cross-training shoes have become a popular choice in this department as they’re durable, reliable, and suitable for basically every type of training you can do in a gym.

Fitness Tracker

If you’re into meticulous bookkeeping, a fitness tracker is your friend . Not only can a tracker measure your steps, heart rate, or sleep quality , it’ll give you a picture of how active you are during your training, and whether you need to consider any changes . Some “smarter” trackers might link to your phone, letting them send texts, get calls, and even stream music.

Different Types of Gyms

Believe it or not, there are many different types of gyms out there. Some serve the general public, while others address specialty training or niche sports. If you’re searching for a consistent space to work out in, you need to know what kind of gym is appropriate for you. 

Commercial Gym

Commercial gyms are Jacks-of-all-trades. Inside a commercial gym, there’s usually a major cardio area with treadmills , ellipticals , and stationary bikes . The other main portion is a strength area with free weights, weight machines , and other instruments. If the gym is massive, sometimes there are additional amenities like a spin studio or basketball court.

In terms of membership and accessibility, they’re friendlier to your bank account in comparison to specialized spaces and can be found just about anywhere. If you’re testing the waters with exercise, a commercial gym is a fantastic first choice.

CrossFit Box

A run-of-the-mill CrossFit gym centers around the namesake — where you mix strength and conditioning and perform group-based functional fitness classes, with no shortage of applicable equipment like dumbbells , kettlebells , rowing machines , and jump ropes . 

A typical CrossFit gym has an open floor. In a group class, members work together through various trials or at their own stations, but the central pillar of a good CrossFit workout is community effort. A certified trainer leads everyone through a session to keep you on track. 

Strength Sports Gym

If you’re out to acquire strength , power , and bulk en masse, a strength sport gym is a place to be. 

Strength sports gyms focus on athletic development for powerlifting , strongman , or Olympic lifting . These facilities are chock-full of athletes both aspiring and competitive who want to test themselves on the platform or the competition field.

You can find all manner of heavy-duty equipment in a strength gym. Various types of barbells , extra-heavy dumbbells, massive Atlas stones for lifting and tires for flipping. While not as common as commercial gyms or CrossFit boxes — and often more expensive — a good strength gym is second-to-none for getting strong. 

Common Gym Equipment 

Entering a gym for the first time can be a jarring, but unexpectedly pleasant, experience if you’re committed to bettering yourself. However, you might take one look around and realize that you have no idea what the various contraptions and devices are, or what they do.

From dumbbells and barbells to benches, cable machines, and more, we’ve got your back. Below is a shortlist of the most common equipment you’ll find in a gym.

A tried and true staple of any modern gym, no gym or workout program is complete without these bad boys. A dumbbell has even weight distributed on each end and is most often used in pairs for a seemingly endless list of exercises for your arms, legs , back , core , you name it.

Dumbbells are often utilized in pairs and allow you to move your arms independently during an exercise, making them fantastic for addressing imbalances or performing unique movements.

Kettlebells

In contrast to a dumbbell’s even weight distribution and one-hand-per-weight design, a kettlebell’s weight is entirely distributed below its handle. One kettlebell easily accommodates the use of both hands, but can also be used unilaterally. 

The design of the kettlebell makes it intuitive to move and perform with. They’re great for beginners , who can see noticeable cardio boosts and increases in their work capacity . 

There’s no need to overcomplicate this description — A barbell is a long metal rod (of varying weight, but often 45 pounds) that holds weight on both ends. There are different kinds of barbells, and they are of frequent use for exercises like squatting and benching .

Barbells allow you to work with the most resistance possible, generally leading to better strength gains if you program properly. 

Weight Plates

No barbell goes anywhere without a weight plate tagging along. Standard weight plates are loaded onto the ends of a barbell and come in increments of 2.5, 5, 10, 25, 35, and 45 pounds. They can also be rubber-coated, called bumper plates , such that you can drop your barbell if needed to avoid damaging the gym floor. 

You’re not going to be sitting at this kind of bench, throwing seeds to attract birds. A gym bench is a piece of equipment where you can either lay down (to bench or dumbbell chest press, for example) or sit down (to seated shoulder press , for one). 

Any gym-goer understands that a squat rack is one of a gym’s key elements. It’s where you’ll perform most barbell leg movements, as it allows you to get the bar onto your back safely instead of lifting it from the floor.

The squat rack is also a suitable location for exercises like the overhead press , rack pull , or barbell row. It’s generally considered good manners in the gym to only use the squat rack for exercises you can’t conveniently perform elsewhere. 

Cable Machines

Whereas free weights are more or less at the mercy of the laws of physics (and the movement your body is capable of), cable machines offer wide-ranging opportunities for strength exercise. Because of a flexible path and consistent tension, cable machines allow you to work on desired smaller parts of your body with less restraint. 

Resistance Bands

What if you want to train strength but aren’t in the mood to use free weights or machines? Resistance bands can save the day. These are elastic bands that can be pulled apart or wrapped around a pole, piece of equipment, or a partner, and contract and build smooth tension that can be kinder to your joints. They have ample uses for strength and endurance exercises if you’ve got some creativity .

A firm grip is a vital segment of any lift. Because it absorbs your sweat, you can spread chalk over your palms and fingers to improve your grip . Chalk makes it easier to hold on during heavily-loaded exercises like deadlifts, or when you have to grip something for an extended period of time — like in a farmer’s carry . 

Note — due to the nature of communal equipment, and because of the mess it can create, not every gym might allow the use of chalk.

Cardio Machines

You know what you’re going to get with a standard treadmill , elliptical, or exercise bike . Aside from settings that you should safely familiarize yourself with before attempting, they have no surprises. Most gyms have an expansive selection of cardio equipment for you to experiment with during or after your workout. 

Gym Culture

The gym can be an intimidating place for a newcomer. While you’re learning the ropes, it is completely fine to stumble along the way and make a few gaffes. The biggest thing to remember about gym culture is that everyone was once a beginner themselves.

So if you find yourself wondering what some of the common gym jargon means or don’t know all the rules of proper weight room etiquette , don’t worry. Being polite, courteous, focusing on your own training, and cleaning up after yourself will have you on the right track from day one. 

The Big Picture

The health benefits of exercise are beyond numerous, but physical training is its own reward. If you’re even considering starting up with a workout plan, you’re already setting yourself up for success, health, and happiness long-term.

Getting yourself in the door is half the battle, and what comes after depends on how prepared you are. Luckily, with this guide in your back pocket, you have everything you need to take charge of your physique and crush any goal you set. 

Featured Image: Mr. Somkiat Boonsing / Shutterstock 

About Robert Zeglinski

Robert is a seasoned and adept editor and writer with a keen, passionate penchant for the writing craft. He's been a leader in newsrooms such as SB Nation, USA TODAY, and WBBM Newsradio, with various other content and art production teams, and first made a name for himself in his hometown of Chicago. When not knee-deep in research or lost in a stream of consciousness for a thorough piece, you can find Robert inhaling yet another novel, journaling his heart out, or playing with his Shiba Inu, Maximus (Max, for short). 

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BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

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Strength Training: A Beginner's Guide to Getting Stronger

Heather Black, CPT is a NASM-certified personal trainer and owner of Heather Black Fitness & Nutrition where she offers remote and in-person training and nutrition coaching.

Verywell / Ben Goldstein

Lifting Weights vs. Cardio

Common misconceptions, getting started, strength training for beginners, sets, reps, and weight, your first workout.

• Next in Strength for Beginners Guide What You Need to Know About Strength Training for Muscle Growth

It can be hard to know where to start when beginning strength training . There are countless exercises you can do to work a range of different muscles. There are safety concerns to be aware of and a wide variety of potentially confusing equipment to figure out.

However, it doesn't have to be so daunting. We're here to help with a primer on the basics of strength training to get you started—and help you to begin crafting a routine that's targeted toward achieving your personal goals.

Benefits of Strength Training

No matter where you are in your fitness journey, strength training—which involves some type of resistance to challenge and build your muscles—should be a key component of your workouts. Among the wealth of benefits strength training offers , it can help you:

• Burn more fat : Muscle is more metabolically active than fat, so the more you have, the more calories you burn all day.
• Avoid injury : Strong muscles mean you also have strong, supported bones and connective tissue. All of that contributes to a body that can withstand more stress than the bodies of people who don't do strength exercises.
• Stay young and healthy : Studies show that resistance training can enhance heart health, bone health, reduce blood pressure, lower cholesterol, increase bone density, reduce low back pain, improve sleep, and ease symptoms of arthritis and fibromyalgia.
• Improve mood : Research shows strength training can release feel-good endorphins to reduce anxiety and even fight depression.  
• Boost confidence : Anytime you master something, your confidence grows.

Be sure to check with your doctor before you start lifting weights if you have any concerns, medical conditions, injuries, or illnesses.

Many people don't devote as much energy to strength training as it deserves. Indeed, statistics on strength training are grim.

According to the Centers for Disease Control and Prevention (CDC), as of 2018, while around 50% of American adults engage in adequate cardio exercise, less than 30% meet the recommended minimum guidelines for muscle-strengthening activities, which include engaging in exercises like lifting weights, yoga, heavy gardening, or push-ups at least twice a week.  

Many people have misconceptions about strength training that keep them from doing it. Learning the realities may help you get started.

• You don't have to  join a gym . There are lots of benefits to working out at home—it's free, convenient, and private. A plethora of DVDs. online resources, and phone apps can help you direct your sessions if desired. 
• You're not expected to know how all of the gym equipment works. Take advantage of the free orientation and learn how to properly use everything that's offered and set up a basic strength-training program. Most weight machines require little coordination and offer more stability than free weights while performing the movements. 
• You don't have to use weights or machines.  Anything that provides resistance can do the job. This includes  resistance bands or your own bodyweight .

For beginners, bodyweight is enough to get you started. However, it can be hard to continue to challenge your body without any additional resistance, so to progress, you'll need some equipment. 

If you decide to strength train at home, you'll likely want to invest in some basics, such as resistance bands, weights, and an  exercise ball . 

Try to have a range of weights: a light set (1 to 5 pounds for women, 5 to 8 pounds for men), a medium set (5 to 10 pounds for women, 10 to 15 pounds for men), and a heavy set (10 to 20 pounds for women, 15 to 30 pounds for men)—though an adjustable dumbbell set will also work. If you have room in your home gym space, you might want to invest in a well-built dumbbell rack to keep your weight organized.

Two key terms you'll want to know are  rep and set . Rep, or repetition, is a single instance of an exercise—a dumbbell bicep curl, for instance. A set is the number of repetitions performed sequentially. For example, you can say, "I did 2 sets of 10 reps of bicep curls." Use these pointers to build a framework for your workout:

• Start with a short, simple program.  Your goal is to do a routine that works for all muscle groups on two non-consecutive days a week. This will help you build a strong foundation and allow you to progress from week to week.
• Choose the right amount of weight to lift . The key is to use weights that are not too light and not too heavy . You'll know it's too light if you can do an entire set with minimal effort. It's too heavy if your form is sacrificed or it just feels too taxing. Just right is a challenging effort that you can do with proper form and control and without excess strain.
• Warm up first.  Warm muscles are less susceptible to injury, so do 5 to 10 minutes of cardio or some  warm-up sets of each exercise in your workout using a light, easy to lift weight.
• Focus on form . Good form means lets you reap all of the benefits of your workout and avoid injuries at the same time. To maintain proper form , pay attention to your posture (stand tall with chest lifted and abs held tight), move slowly (this ensures you're relying on muscles, not momentum, to do the lifting), and remember to breathe. Many people hold their breath while exerting, but exhaling during the hardest part of the exercise helps fuel the movement. Many modern interactive fitness mirrors bring the guidance of a trainer right into your living room.
• Give yourself at least a day of rest to recover.  Rest days are crucial for building lean muscle tissue and preventing injury, so try not to work the same muscle groups two days in a row. Some people like to break up strength training by concentrating on their upper body one day and their lower body the next, and that's perfectly fine. 
• Aim to challenge yourself, not overtax yourself . The first few weeks, focus on learning how to do each exercise rather than on how much weight you're lifting or how many exercises you're doing. You have plenty of time to build muscle.
• Change things up. After six or more weeks of consistent strength training, which is about the amount of time it takes to start seeing improvement in your body, you can  change your routine  to make it more difficult. Lifting the same weights for the same exercises every week will keep your body in the same place. You can modify weights or repetitions, choose different exercises, or change the order in which you do them. You only have to make one change at a time to make a difference, although more is often better. 

Below is a list of muscle groups along with sample exercises.

• Chest : bench press , chest press, push-ups
• Shoulders : overhead press, lateral raise, front raise
• Biceps : biceps curls , hammer curls, concentration curls
• Triceps: triceps extensions , dips, kickbacks
• Back :  one-arm row, back extensions, lat pulldowns
• Abdominals : crunches, reverse crunches, wood chops, pelvic tilts
• Lower Body : squats , lunges, leg press , deadlifts, calf raises

If you're a beginner, you only need to choose one or two exercises for each muscle group in the upper body and three to four moves for the lower body. If you don't know much about weight training, consider hiring a personal trainer to help you set up your program, going to a class, or following a video online. 

Most experts recommend starting with your larger muscle groups and then proceeding to the smaller ones. The most demanding exercises are those performed by your large muscle groups, and you will need your smaller muscles to get the most out of these moves. However, you can do your exercises in any order you like.

Choosing your reps and sets can be the most confusing part of strength training. How many reps and sets you do will depend on your goals.

• To lose body fat and build muscle: Use enough weight that it's challenging to complete 8 to 12 repetitions and 1 to 3 sets—1 for beginners, 2 to 3 for intermediate and advanced exercisers.   Rest about 30 seconds to 1 minute between sets and at least one day between workout sessions.
• For muscle gain: Use enough weight that you can only complete 4 to 8 repetitions and 3 or more sets, resting for 1 to 2 minutes between sets and 2 to 3 days between sessions. For beginners, give yourself several weeks of conditioning before you tackle weight training with this degree of difficulty. You may need a spotter for many exercises.
• For health and muscular endurance: Use enough weight that you can only complete 12 to 16 repetitions, 1 to 3 sets, resting 20 to 30 seconds between sets and at least one day between workout sessions.

Use trial and error to determine how much weight you should use. Start with a lighter weight and perform 1 set. Continue adding weight until you feel challenged but can do the desired number of reps with good form. The last rep should be difficult, but not impossible. If you're using a resistance band, keep in mind that one band might not cut it for your entire body.

Different muscles have different strengths, so you may want to buy two different resistance bands in different thickness, which determines how difficult they'll be to use. 

In general, if you're able to complete 8 reps of an exercise using a band, you'll want to select another that provides a greater amount of resistance. 

Your first workout is a test of where your body is and how different exercises feel to your body. These classic exercises are a great place to start to begin connecting with your body on a deeper level.

The idea is to focus on doing the exercises right rather than using a lot of weight or doing a lot of reps. For this workout, you'll need a resistance band, a chair, various weighted dumbbells.

• Start with a 5-minute warm-up of light cardio.
• Do one set of each exercise, one after the other, resting briefly between exercises.
• Modify or skip any exercise that causes pain or discomfort.
• Make a note of how the moves feel and the weight you've chosen so you can keep track of your progress .
• Rest at least a day before doing the workout again, working your way up to several sets of each exercise 2 to 3 times per week.

A Word From Verywell

Too often, people skip weights in favor of cardio, especially women, some of whom may worry about building bulky muscles. But that's a worry they can set aside. Many women don't produce the amount of strength-hormone testosterone necessary to build big muscles. The enormous health benefits of strength training are clear. And regardless of size, muscular bodies are strong bodies—and that's beautiful.

Westcott WL. Resistance training is medicine .  Curr Sports Med Rep . 2012;11(4):209-216. doi:10.1249/jsr.0b013e31825dabb8

Gordon BR, McDowell CP, Hallgren M, Meyer JD, Lyons M, Herring MP. Association of efficacy of resistance exercise training with depressive symptoms: meta-analysis and meta-regression analysis of randomized clinical trials . JAMA Psychiatry . 2018;75(6):566-576. doi:10.1001/jamapsychiatry.2018.0572

Centers for Disease Control and Prevention. 2008 Physical Activity Guidelines for Americans: Trends in Meeting the 2008 Physical Activity Guidelines, 2008-2018 .

By Paige Waehner, CPT Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer," and co-author of "The Buzz on Exercise & Fitness."

Cardio Fitness • General • Gym Fitness • Self-Care

Designing your fitness journey: how to create a workout plan.

Designing Your Fitness Journey: How to Create a Workout Plan Your journey towards better health is like building a puzzle – you need the right pieces in the right places. One essential piece is a well-structured workout plan. In this article, we’ll walk you through creating a workout plan tailored to your needs, focusing on […]

Published: 11/6/23

Your journey towards better health is like building a puzzle – you need the right pieces in the right places. One essential piece is a well-structured workout plan. In this article, we’ll walk you through creating a workout plan tailored to your needs, focusing on its practical benefits and how it can positively impact your life.

Why You Need a Workout Plan

First, let’s talk about why having a workout plan makes sense:

• Efficiency : Think of it as a roadmap. A workout plan streamlines your efforts, making each workout count towards your goals.
• Goal Achievement : It’s like having a clear destination in mind when you travel. A workout plan helps you reach your fitness objectives effectively.

Setting Your Fitness Goals

Before you start, you must define your fitness goals. This step is essential because it gives your fitness journey purpose and direction.

• Specific Goals : Instead of vague ideas like “getting fit,” aim for specific and measurable targets. For instance, “running a 10k race in six weeks.”
• Measurable Goals : Quantify your goals with numbers and deadlines. This makes tracking your progress easier and keeps you motivated.

Now, let’s explore different types of workout plans tailored to various fitness objectives.

Types of Workout Plans

• Strength Training : If you want to build muscle and strength, consider strength training. It targets different muscle groups and helps with muscle growth. Exercises like squats and pushups are effective for overall strength.
• Cardiovascular Exercise : Cardio workouts are ideal for improving endurance and burning calories. Activities like running, cycling, and swimming are excellent choices.
• Flexibility and Mobility : Don’t forget about flexibility. Incorporating yoga and stretching routines enhances mobility, reduces injury risk, and promotes relaxation. Adding a few cool-down stretches or an effective foam rolling routine at the end of your workout is an easy way to enhance your mobility. 

Creating Your Personalized Workout Plan

Now, let’s get down to crafting your personalized workout plan with these practical steps:

Step 1: Assess Your Fitness Level

Begin by understanding your current fitness level, strengths, weaknesses, and any limitations you might have. This self-awareness will guide your plan.

Step 2: Define Your Fitness Goals

Refer back to your specific, measurable goals. With these objectives in mind, you can tailor your workout plan to suit your needs.

Step 3: Choose the Right Exercises

Select exercises that align with your goals and accommodate your current fitness level. Don’t forget to include a mix of resistance training, cardio, and flexibility exercises for a balanced routine.

Step 4: Plan Your Workout Schedule

Create a weekly workout schedule that suits your lifestyle. Here’s a simple example:

• Monday : Upper body strength training
• Tuesday : Cardio workout
• Wednesday : Yoga or stretching for active recovery
• Thursday : Lower body strength training
• Friday : Cardio workout
• Saturday : Flexibility and mobility exercises
• Sunday : Rest day

Step 5: Focus on Progression and Variety

As you progress, update your workout plan to avoid plateaus. Increase weights, reps, or intensity to keep challenging yourself. Variety in your exercises keeps things interesting. You may even want to add in a group exercise class or Team Training session every now and then.

Tips for Consistency and Motivation

Staying consistent and motivated is crucial for long-term success. Here are some practical tips:

• Set Milestones : Celebrate your small achievements along the way. They add up and keep you motivated.
• Workout Buddies : Partnering up with a friend can make workouts more enjoyable and hold you accountable.
• Track Your Progress : Keep a workout journal or use fitness apps to monitor your achievements. Seeing your progress can be motivating.
• Visualize Success : Regularly visualize yourself reaching your fitness goals. This can boost your motivation.

Tracking Progress and Making Adjustments

Remember, your fitness journey is dynamic. Regularly assess your progress and be willing to make adjustments when necessary. If you hit a plateau, consider tweaking your workout routine or nutrition plan. Flexibility is key.

Common Mistakes to Avoid

Avoiding common workout plan mistakes can save you time and frustration. Here are some practical tips:

Overtraining : Avoid pushing your body too hard. Rest is essential for recovery. Consider creating a post-workout recovery routine to ensure you’re recovered well for the workout. 

Neglecting Nutrition : Good nutrition complements your workouts. Pay attention to what you eat to support your goals.

Lack of Consistency : Consistency is vital. Skipping workouts can slow your progress.

Ignoring Rest Days : Rest days are essential for helping sore muscles recover and overall well-being. Don’t skip them.

Resources and Tools

To make your fitness journey smoother, consider these practical resources:

Fitness Apps : Apps like MyFitnessPal, Fitbod, or Strong can help you track workouts, set goals, and stay motivated.

Team Training : If you’re unsure where to start, our Team Training HIIT class sessions offer more personalized attention from certified coaches.

Equipment : Depending on your goals, invest in necessary fitness equipment, such as dumbbells, a yoga mat, or a treadmill.

Gym: Joining a local gym can motivate you to complete your workouts and gives you easy access to essential gym equipment. Every Chuze Fitness location is intentionally designed to provide an inclusive and enjoyable workout environment for you to complete your workout plan. 

Creating a workout plan is like having a roadmap for your fitness journey. It’s not about dramatic transformations but practical steps towards a healthier you. Your body and mind are a work in progress, and your workout plan is the tool to shape them. So, let’s get started on your journey towards better health, one step at a time.

Chuze Fitness: Your Partner in Running Wellness

Whether you’re preparing for a marathon, enjoying casual jogs, or simply looking to stay active and injury-free, a well-structured stretching routine can make a significant difference in your overall running performance. Remember that stretching should never be painful; a gentle and consistent approach is key. 

Chuze Fitness understands the importance of a balanced routine, encompassing not just running, but also strength training, flexibility, and recovery. Just as stretching is vital for a runner’s success, Chuze Fitness offers a wide range of classes and facilities designed to support your overall well-being. So, lace up your running shoes and explore the world of fitness with Chuze. Find a location near you today!

¹Forbes Health. 7 Benefits of Strength Training, According to Experts . https://www.forbes.com/health/fitness/benefits-of-strength-training/  

²Mayo Clinic. Stretching: Focus on Flexibility. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931  

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

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How to Start Your Fitness Journey

We’ll start by admitting that starting anything new is hard. There’s a reason it’s so common for people to give up on their New Year’s resolutions by February—because building a new habit is an uphill battle from the start. 

Exercising more is the most common New Year’s resolution , and it’s also the first one to go out the window.  

If you’re reading this—whether it’s January or June—you probably don’t want that to be your story. And our goal is to set you up for success from the start.

This guide has plenty of tools, advice, and resources to help you begin a lifelong habit of exercising. New to fitness or new to actually understanding it, this is the knowledge you need to move forward.

How to Set Goals

Setting goals might sound like a simple thing, but it’s challenging to set realistic and motivating goals that keep you going. People tend to run into these common roadblocks when setting goals:  

• You set goals that are completely out of reach . You’re not going to be able to go from zero to 10 pull-ups in your first month of exercising. That’s a fact. But many people set goals that are similarly unrealistic. 
• You set goals you don’t really care about . All too often, we set goals for ourselves that are really being driven by someone else, whether that’s a family member, a coworker, or even the media. If your goal isn’t personally meaningful to you, you’ll have a hard time drumming up enough motivation to work on that goal. 
• You set goals that are too vague to really be actionable . “Exercise more” is a really good example. What does that mean, exactly? How will you know if you’re making progress? 

There are thousands of books about goal setting because this is universally challenging. With a good framework, though, you can learn to set goals that are both achievable and motivating. Let’s look at a few strategies to help you set meaningful goals. 

Start With Why

There’s a great book by Simon Sinek called, Start with Why (you can also watch his TED Talk on the same topic if you’re short on time). It’s more geared toward entrepreneurs and business leaders, but his main idea is just as essential to setting goals with a new fitness program. 

It’s all about taking a step back and defining why you’re doing this—beyond the vague “get in shape.” 

What’s your real purpose in starting an exercise program? 

For many people, it’s about getting overall healthier so they can be comfortable with their bodies or, thinking of longevity, being able to tackle a flight of stairs without thinking about it. 

For others, it’s about reconnecting with an old athletic hobby that used to bring them a lot of joy. And for others still, it might be about getting past chronic pain they’ve lived with for years. 

Choosing to start an exercise journey is hard, and you should be proud of yourself for even making that choice. When we make hard choices like that, there’s always a deeper reason for doing so, even if we don’t realize it right away. 

If your goal is to lose 20 pounds, think through your personal “why” behind that goal. There’s no right or wrong answer, as we each have different things that are important to us. If your motivation is tangible and meaningful to you , that’s something you can keep coming back to, especially on those days when the last thing you want to do is exercise.  

Many people skip this step when setting goals, but you’ll be glad you took the time to think through the deeper purpose driving you to put in this work.  

Find What Motivates You

Knowing your “why” is a big part of staying motivated and setting goals accordingly. Another important piece is tapping in to what psychologists and social scientists refer to as intrinsic motivation and extrinsic motivation.

• Intrinsic motivation comes from the thing itself—in this case, exercise. People who like exercising or feel really good when they work out can draw on that intrinsic motivation. 
• Extrinsic motivation comes from something external. That could be a reward of some kind—“If I do 20 workouts, I’ll buy a new pair of shoes”.

Research shows that these different kinds of motivation are pretty much equally effective . Just having a clear motivation is what makes the difference in success with achieving goals.

One theme that will come up throughout this guide is that the key to success is knowing what works for you. If a certain tool or approach works really well for your friend or colleague, that doesn’t mean it will work well for you.

So, if intrinsic motivation is an effective tool for you, then great. Let’s say you just feel better when you exercise—that doesn’t mean you’ll automatically have the motivation to exercise. You’ll need to remind yourself about how exercising makes you feel (and how not exercising makes you feel), and draw motivation from that. 

Maybe you’re more motivated by extrinsic things, like rewards. You might print out a picture of the reward you want and hang it on your fridge or in front of the treadmill—whatever works. 

Set SMART goals

This mnemonic device for goal setting is popular for a reason—because it works. SMART stands for:

• Specific . Make sure your goal is specific rather than being broad and vague. For example, instead of a goal of “get stronger,” a better goal might be to “build up the strength to do push-ups.” 
• Measurable . Your goal should also be quantifiable so that you can track your progress. So, that might be: “build up the strength to do 10 consecutive push-ups.”
• Achievable . How realistic is this goal? If you’ve never done a push-up in your life, 10 push-ups might not be so achievable right now. Maybe that goal needs to be dropped down to five, or three, or even one. 
• Relevant . This brings us back to your “why.” Is the goal you’re setting relevant to what’s most important to you? Let’s say your “why” is being able to stand up on a surfboard. Being able to do a push-up might be a great goal then, since that strength translates into being able to push yourself off the board and onto your feet. 
• Timebound . Finally, setting time limits to any goal is a good idea so you can check in periodically. Though, It’s important to realize that progress is not linear, and time limits are usually pretty arbitrary. So, if you set a goal of “build up the strength to do one good push-up within two months,” just remember that you can adjust that time along the way. 

This formula is not set in stone, but is a good framework for defining your goals, especially after you’ve gone through the work of figuring out the deeper purpose behind them.  

Write it Down

This might be the most important step of all. You might dismiss this as unnecessary, but we recommend doing it anyway. 

You might write this down in a journal, in a note on your phone, or on a scrap piece of paper you stick to your bathroom mirror. Whatever you do, jot down the answers to the following: 

• What is my “why,” my deeper purpose for starting this exercise program?
• What works better for me, intrinsic motivation or extrinsic motivation? What, specifically, can I draw motivation from? 
• How is my goal SMART? 

Once you’ve answered these questions, you should wind up with a very clear and meaningful goal, like the one we identified in the previous section: 

“I want to build up the strength to do one push-up within the next two months so that I can easily get up off the board when I learn to surf in California.”

Come back to this goal periodically to remind yourself about why you’re doing this and what you’re working toward. That way, you can assess whether you’re making progress toward that goal or if you need to adjust what you’re doing.

Creating Accountability

We’re all human. Sometimes, even motivational strategies, like reminding ourselves of our deeper purpose for exercising, just won’t cut it. When you can’t get yourself going, having someone else holding you to your commitment can be the kick you need to follow through. That’s why establishing a specific plan for accountability is big.

Accountability can come in different forms, and you may need to try a couple of strategies before you find what works for you. Here are some possibilities: 

Find an Accountability Buddy 

For many people, it can be really helpful to have a friend, coworker, or family member going through this process at the same time. That might mean someone who goes to the gym with you or a friend you exchange texts with on your planned workout days. 

This helps in both directions. You know someone else is paying attention to whether or not you’re showing up, but you also have the motivation to help another person stay committed. It’s a win-win. 

Try Group Training

Group training doesn’t work for everyone, but it’s an effective accountability and training tool for a growing number of exercisers. There are plenty of options for group training, including classes in your gym, a fitness studio, a local community center, or at the local park.

There are also new online group training options cropping up every day. You can find exercise classes covering a wide range of goals and approaches held over video platforms like Zoom or dedicated streaming services. 

Training in a group is like having multiple accountability buddies. If you stop showing up, the teacher or other people in the class will likely notice your absence and can check in with you.

Additionally, if you find yourself paying for a gym membership to access classes, you’ll be more motivated to go and get your money’s worth.

There are hundreds, if not thousands, of apps on the market now to create accountability and help you build new habits, many of which are specifically for tracking exercise. You can set up reminders and notifications through any of these apps. Here are just a few  that might help: 

• Fitness tracker apps, like MyFitnessPal or Strava
• Productivity or habit-building apps, like Done
• Apps for specific training modalities, such as the Peloton app or the Nike Run Club app

Don’t underestimate the power of accountability. When we know someone else (even if that’s an app) is counting on us, we’re much more likely to keep showing up.

How to Choose a Program

You’ve set a clear goal, you know your deeper purpose for starting this journey, and you’ve got some accountability and motivation tools in place. All you’re missing now is a training program. 

You have two primary options: w ork with a pre-existing program or build your own program. 

In this section, we’ll cover the first option and give you some guidance on how to choose a pre-existing program. In the following section , we’ll go over how you can build your own program. 

Choose Something You’ll Enjoy

Not everybody loves to sweat, but you don’t have to hate it, either.

Often, when people dismiss exercise out of hand, it’s because they see “exercise” as a pretty narrow thing. It’s lifting weights in the gym, or running on the treadmill, or doing squats. Maybe a dance or spin class. 

It’s true—all of those things fall under the umbrella of exercise. But plenty of other things do, too. 

Here is just a small sampling of different things you might try: 

• Weightlifting
• Martial arts
• Rock climbing
• Bodyweight training
• Mountain biking 
• Indoor cycling 
• Circus arts
• Obstacle course training 
• Ice skating
• Organized sports (like basketball, soccer, football, or hockey)

There are probably dozens more that could be added to that list, but this should give you an idea of just how many options are available to you. 

“Exercise” is a broad term and, especially when you’re new to this, the most important thing is to start moving your body regularly. If you try to force yourself to do something you hate, you probably won’t be able to keep doing it consistently. You’re much better off choosing something you really enjoy and can look forward to doing at least a couple of times per week. 

Different Types of Programs Available

Just like “exercise,” the term “program” can be pretty broad, too. There are programs available online, in books, streaming video, apps, as well as our own training plans .

If you decide to go with a more recreational activity, like swimming or martial arts, the club you join will likely have a suggested program you can follow to make sure you’re progressing as expected. That might be as simple as showing up to a certain number of classes per week, but it’s important to go into this with a plan. 

Even for more solo activities, like hiking or walking, you can find programs online to help you work on your form or breathing, with recommendations on how to build up your endurance.

We’re big proponents of varied workout programs with a focus on bodyweight exercises and based on our experiences, these are the training programs we can recommend:

• Bodyweight 1.0
• Bodyweight 2.0
• Kettlebell 1.0
• 30-Day Challenge
• Bonus module: Intro to Nutrition and Healthy Eating

• Over 12 weeks of calisthenics workouts
• Beginner to intermediate levels
• Progressive calisthenics: Start with the basics and improve with time

Choose a Program Based on Your Goals

No matter what activity you choose as your primary mode of exercise, it’s important to pick a program that aligns with your goals. If your main goal is to work on your endurance so you don’t get winded as easily when hiking, a program that’s primarily focused on building muscle wouldn’t be as effective as an endurance program. 

Some programs don’t really have a stated goal and are more focused on general fitness. That is okay too, but be careful not to choose something that’s too vague. Just like your goals should be specific and measurable, the goals of the program should be, too. Ideally, those goals will be pretty well aligned.

Make Sure the Program Matches Your Level

As a beginner, you’ll want to make sure you’re not biting off more than you can chew. A common mistake people make is buying the flashiest, most popular program on the market, only to find they can’t possibly keep up.

When choosing a program, look at the program’s expectations. 

• Do many of the starting exercise variations look impossible to you? 
• Does the program entail nonstop work at a relatively high level of intensity? 
• Are there clear explanations for exercise technique, or does the program assume you already know what to do for basic exercises?

Be honest with yourself about where you’re starting from and evaluate the program accordingly. Don’t choose a program just because a friend raves about it—you may not be starting from the same place as them.

Building Your Own Training Program

You might decide to build your own exercise program instead of buying or using a ready-made one.

Maybe you have a specific goal that requires a more tailored approach. Or perhaps you’re looking to save money. 

Whatever your reason, experimenting with making your own program is a great way to understand exercise methodology.

You can build a workout in many ways, but we’ll give you a framework for understanding which components are most important. 

Minimum Effective Dose

The concept of “minimum effective dose” is uncomfortable for many people because it goes against what so many of us have been taught. It’s the direct opposite of “more is better.” 

Rather than trying to do as much as you can before collapsing, this concept challenges you to do the least amount possible to see results. Before building an exercise program, try to adopt this mindset that you don’t need to do a lot to see results—especially as a beginner. 

Start with less. You can always add more later if you are able to. 

General Program Structure 

With the “less is more” mindset, you’ll be able to build a healthy and sustainable exercise program. From here, there are four components you’ll need to decide on: 

This is what type of exercise you’ll be doing. As we discussed in the section on choosing a program , you can really choose anything. As long as you’re moving your body and the type of exercise you’re doing supports your goals, everything else is a personal choice. 

We recommend, of course, choosing a mode of exercise you enjoy. If it feels like a chore every time you do it, you’re just not as likely to keep showing up. 

You’ll need to decide in advance how often you want to work out. We recommend three to five times per week, but this is ultimately going to depend on your lifestyle and preferences.

If you have commitments like a rigorous job or small children at home, it might be more realistic to start with fewer dedicated workouts each week. Or, you might find you’re more consistent in your training when you work it into your schedule more often. 

Think about your life realistically, and plan on a frequency that you can stick to. This allows you to get a baseline, which you can always adjust or build upon as you progress.

Here’s where you’ll decide how intensely you want to be working. There are objective and subjective ways of determining intensity. 

Objective measures include things like setting a target heart rate, speed on a treadmill, or revolutions per minute (RPM) on a bike. 

There are various scales for subjective measurements of intensity, but a good one is the ratings of perceived exertion (RPE) scale: 

You may want to create your program with a mix of higher- and lower-intensity activity. It’s not a good idea to be at a 9 or 10 on the RPE scale with every single workout (most people really don’t need to go above a 7/8 ever). 

This last component defines how long your sessions will be. It doesn’t have to be the same every time, and it’s important to build some flexibility into your planning since life is rarely predictable and steady. 

With that said, try to think about what would be an ideal amount of time to spend on a workout session. 

If you’re one of those people who has a lot of internal motivation for exercising and you just love working out, you might relish an hour-long exercise session. For the rest of us, remember it’s about quality over quantity. If you only have 20 minutes you can devote to a workout, then plan for that. Whatever’s realistic.

Creating a Workout for Different Goals

If you choose a less traditional form of exercise (say, dance or swimming), you’ll still want to think about frequency, intensity, and duration, but you may be better off turning to experts on the particular activity for help building a training program. 

With more traditional forms of exercise (like bodyweight training or weightlifting), it’s a bit simpler to provide guidance on building workouts. 

In general, here’s what we recommend depending on your goal: 

• Building strength : use a relatively harder variation of a given exercise for 2–4 sets of 4–6 repetitions per exercise. 
• Hypertrophy (building muscle) : work with a relatively easier variation that you can do for 2–4 sets of 8–12 repetitions per exercise. 
• Building endurance : choose an even easier variation that you can do for 2–4 sets of 12–20 repetitions per exercise . 

To gauge the difficulty of an exercise variation, you’ll want to pick a variation where you can do the recommended number of repetitions while keeping a couple of reps in the tank. 

So, for example, if you’re working on squats with a goal of building strength, you’ll want to pick a variation of the squat where the absolute maximum you can do is eight reps, but you’ll stop at six. That way, you always stay fresh and can make sure to do each exercise with proper and safe form.

Going From Zero to Advanced Exerciser

How do you progress from absolutely zero knowledge all the way to an advanced exerciser? We’ll show you. Understand, though, that progress is rarely linear. 

These benchmarks will give you some general guidelines for navigating through different stages of training. Along the way, though, you might advance more quickly in one area than in another. Or, you might move backward in certain areas at different points in time. That’s okay. 

As you’ll see, the key to becoming a lifelong exerciser is to be as consistent as possible in your efforts, and that’s true no matter what stage you’re starting from. We’ll look at four levels:

• Intermediate

Starting From Zero

There are many people starting an exercise program who need to take a step back from even beginner-level exercises. 

It’s possible you’ve gone years without moving your body in a purposeful way. 

There’s no judgment or shame in being honest with yourself about your level of activity. It’s important to know where you’re starting from so that you can take this important step in an enjoyable and sustainable way. 

If you’re starting from this place of zero activity, what can you do to get yourself to beginner level? Start with gentle movements, like: 

• Easy hikes in nature
• Basic bodyweight movements like marching in place or squatting while holding onto a support.

The most important thing at this stage is creating a consistent habit. Don’t worry too much about achieving lofty goals. Your only real goal should be to make movement a regular part of your life—something you do every day for at least a few minutes.

At this early stage in your journey, one of the best things you can do is start a consistent walking program—some of the most successful and sustainable exercise programs are based on walking alone. 

Start with a walk around the block every day, then build up to a mile or two per day. This might not sound like a lot, but it can be quite challenging if you’re starting from zero. And making this a part of your daily routine will help you stay consistent with more advanced training as you improve.

Progressing to Beginner Level 

Once you’re moving more regularly and are comfortable with basic movements and stretches, you can start working on beginner-level exercises. Here are some ways you can bump up your level of intensity: 

• Increase your distance on your walking program, or begin speed walking or jogging.
• Start doing hikes at a moderate level of intensity.
• Make your stretching more dynamic by including yoga fundamentals.
• Try some standard bodyweight exercises, like beginner variations of push-ups or squats. (See our Bodyweight Training Guide for detailed beginner-friendly exercises.) 

At this level, it’s important to go back to the goal-setting exercises from earlier. Setting clear goals will help you maintain the consistency you’ve been building. Staying consistent at every level is the necessary ingredient for making this a lifelong endeavor. 

Moving up to Intermediate Level

You’ve been at this for a while now. You’re comfortable doing beginner-level progressions of bodyweight exercises like push-ups, squats, and deadlifts. You’re stretching regularly, and you’re on a consistent walking or jogging program. You’re doing activities you love (or have learned to love), so you’ve successfully made exercise a sustainable habit. This is a part of your life now. 

At the intermediate level, you can start to: 

• Add sprints or intervals into your jogging sessions.
• Do more advanced bodyweight exercise variations.
• Incorporate some weighted strength training with barbells or kettlebells. (See our Strength Training Guide for detailed strength-based exercises.)

As you progress, revisit your goals as necessary—what motivated you at level zero isn’t necessarily going to motivate you now. 

Becoming an Advanced Exerciser 

This is the goal for many people—to achieve an advanced level of skill and ability. It’s not the right goal for everyone, though. You have to know yourself and understand what’s a realistic, motivating, and healthy goalpost for you. 

If you do decide you want to achieve this level of exercise, here’s what that might look like: 

• Add hill sprints into your running sessions.
• Do high-intensity interval training (HIIT).
• Use heavier kettlebells or barbells, or practice more technically advanced exercises (such as the Turkish get-up).
• Work on advanced bodyweight exercises like handstands, pull-ups, and gymnastic ring exercises.

The sky’s the limit with what you can work on when you reach a certain level of skill and ability with your exercise. Just pay attention to the following: 

• Are you able to maintain your consistency when working at such a high level?
• How does your body feel? If you’re getting injured all the time doing advanced exercises, that’s not going to be sustainable. 
• Is this advanced level of work having any impact (positive or negative) on your mental health? 

There isn’t a right or wrong answer to any of these questions. It’s important, though, to pay attention to these things, especially as you keep advancing. 

Managing Plateaus or Setbacks

There’s something magical about those early days of a new exercise program. You feel excited about the work you’re putting in, and you see consistent results adding up with almost every workout session. 

…until you don’t. 

After a few weeks or a few months, you hit a wall. It gets harder to muster up excitement for your training sessions, even when you use all the techniques we’ve described throughout this guide.  What now? 

Don’t Panic and Don’t Give Up

When you hit a plateau like that, it can be tempting to lean into one of two feelings: 

• Panic. This is never going to work!
• Resignation. I’m just going to quit while I’m ahead. 

We’ve all been there, so we get it. Let’s take a step back to set some realistic expectations. 

Reality check #1: Plateaus are inevitable.

No matter your experience level or the amount of effort you’ve put into setting yourself up for success, you’ll likely come across plateaus or setbacks at some point.

Our bodies and minds adapt quickly, especially when starting something new, so when it’s not so new anymore, you’re not as likely to see the same results consistently. 

That’s okay. Actually, it’s a good thing. Hitting plateaus means you’re putting in consistent effort.

Reality check #2: Setbacks are unavoidable.

Setbacks can happen for all sorts of reasons—injury, depression, vacation, new job, pandemic, etc. The key is knowing that when a setback happens, it doesn’t have to mean the end of all your progress. 

With these realistic expectations in mind, we can go over some strategies for managing setbacks and plateaus when they happen. 

How to Manage a Plateau

A plateau is usually seen as a bad thing in the context of an exercise program. It’s when you hit a period of little to no progress and things stay pretty flat for a while. 

Here are two main ways to deal with a plateau:

Ride it out

Sometimes, the best way to deal with a plateau is to embrace it and ride it out. It’s unlikely that you’ll be stuck at that same plateau for very long. Often, if you lean into the plateau and just keep showing up, you’ll find yourself on the other side of that plateau within a couple of weeks. If a month or so goes by and you’re still in the same spot, though, it’s probably time to go into troubleshooting mode. 

Troubleshoot

Switching things up may mean changing your program entirely or adjusting specific aspects of your program. Go back to the four components of your program we discussed earlier: mode, frequency, intensity, and duration.

Perhaps you need to try a different mode of exercise for a change, or it could be that your body needs a rest in which case you might cut back on intensity or frequency temporarily.

It may take some trial and error to see if changing one or more of these components gets you back on track. 

Getting Back on Track Right Away

When you hit a setback and miss a planned session, it can be tempting to go into all-or-nothing mode. 

James Clear, who’s a master at habit-building, talks about the importance of “avoiding the second mistake.” Or, as we like to say: Don’t miss twice. 

Just because you missed one workout doesn’t mean all of your efforts at exercising should go out the window. Consistent work is the most important thing in building this lifelong habit, and means showing up next time, even if you couldn’t get yourself to the gym this time. 

Go back to square one and figure out what changes you need to make to your routine so that you have the best chance of showing up to your next session.

Making This a Lifelong Journey

So, how can you sustain this new exercise journey for the rest of your life? It comes down to three things:

• Staying consistent 
• Engaging in self-reflection 
• Expecting nonlinear progress

Consistency is Key

Showing up consistently is far more important than all the other details of your exercise program. 

It’s more important than what type of exercise you do, how intensely you work out, or even how frequently you exercise. Find something you enjoy and just keep showing up. That’s what creates a sustainable habit. 

People overestimate what they can do in an hour and underestimate what they can accomplish in a decade. We think that if we work as hard as possible in an hour-long workout, we should see results right away. When that doesn’t happen, we’re disappointed and may be tempted to give up. 

But any accomplishment takes time, and exercise is no different. Even when you’re just getting started, remember that this is a lifelong journey and results accumulate over time.

Your “Why” Will Change

As you get older and have different life experiences, your “why” is going to change. Very few people have the same motivating factors at 20 as they do at 40. 

What’s important, then, is continuing to be self-reflective. 

Revisit the exercises from the beginning of this guide periodically to make sure you’re clear on what’s most important to you. We recommend going through those exercises at least once a year, reminding yourself of your “why” throughout the year.

Progress Isn’t Linear

You’re going to face ups and downs in your exercise journey, and there will be times when you feel like you’re not making any progress at all—or worse, like you’ve gone backward. You haven’t. Just keep showing up consistently and it will lead to progress. 

One year from now, you can look back and know that you’ve made progress because you started this journey—and starting is half the battle. 

If you have started and are ready to move forward, check out our guides and training plans to see if there’s a good fit for you.

Other Guides

Intro to Strength Training

Intro to Nutrition & Healthy Eating

The Paleo Diet Explained

Guide to Bodyweight Training

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How to Start and Keep an Exercise Journal: A Guide to Workout Diaries

An exercise journal, also known as a workout diary, is a powerful tool that can greatly enhance your fitness journey. By documenting your workouts and progress, you can gain valuable insights, stay motivated , and track your goals effectively.

Here is a comprehensive guide to starting and maintaining an exercise journal that enhances your fitness journey!

Benefits of Keeping an Exercise Journal

Journal keeping is a healthy habit that enables you to reflect and learn more about yourself. Keeping an exercise journal can help you unlock your fitness potential. Let’s explore the many benefits that come with maintaining an exercise journal—some may surprise you!

Accountability and Motivation

When it comes to accountability and motivation, an exercise journal can help you stay on track and inspired. Here are some reasons why:

1. Set Clear Goals: Writing down your fitness goals in your exercise journal helps establish a clear vision of what you want to achieve. This boosts your accountability and motivation.

2. Monitor Progress: By recording your workouts, you can see how far you’ve come and celebrate your achievements. This progress tracking keeps you motivated.

3. Hold Yourself Accountable: Writing down your exercise routine and commitment in your journal holds you accountable to yourself. It serves as a reminder of your commitment to your fitness journey and keeps you motivated to stick to your plan.

4. Stay Motivated: By recording your workouts, it becomes easier to establish a routine and stay motivated. Consistency is key to achieving fitness goals, and an exercise journal helps cultivate this discipline.

Editor’s Note : As start your exercise journal, set smaller more attainable goals as you work towards consistent growth. Big goals are important, but breaking them into smaller, achievable ones will keep you excited and motivated!

Remember, an exercise journal has the power to boost your accountability and motivation. By setting clear goals, tracking progress, holding yourself accountable, and staying consistent, you can achieve remarkable results.

Tracking Progress and Goals

In the same way that keeping a planner can help you achieve more in your available time, an exercise journal can add clarity to your fitness goals. Tracking progress and goals in your exercise journal is essential for achieving fitness success. It is crucial to set specific goals such as weight loss, strength gains, or improved endurance. For instance, you can aim to lose 10% of your body weight or increase your bench press by 20 pounds .

Before beginning your workout routine, make sure to record baseline measurements, including your current weight, body measurements, and fitness level. This will help you accurately track your progress over time.

Don’t forget to keep track of your workouts by recording important details like the date, type of exercise, duration, and intensity. For example, you can note running 3 miles in 30 minutes at a moderate pace.

Regularly reviewing your journal will allow you to monitor your progress towards your goals. Make a note of any increases in the amount of weight you can lift, improvements in your endurance, or changes in your body composition.

Identifying Patterns and Adjusting Workouts

Identifying Patterns and Adjusting Workouts is crucial for optimizing your exercise routine. Pay attention to trends and make necessary adjustments to consistently progress towards your fitness goals. Here is a step-by-step guide on effectively identifying patterns and adjusting workouts:

1. Examine your workout logs: Regularly review your exercise journal to identify recurring patterns or trends. Look for factors such as exercise types, intensity levels, and durations that consistently lead to positive or negative outcomes.

2. Analyze your progress: Assess your progress based on your goals and objectives. Take note of improvements and challenges. This analysis will provide valuable insights into what is working and what needs adjustment.

3. Identify strengths and weaknesses: Based on your analysis, determine your strengths and weaknesses in exercises, muscle groups, or specific skills. This will help you focus on areas that need further development or modification.

4. Adjust exercise selection: If certain exercises consistently lead to positive results, incorporate more of them into your routine. If you plateau or experience issues with specific exercises, explore alternative options or variations to target the same muscle groups.

5. Modify intensity and duration: Adjusting the intensity and duration of your workouts can significantly impact your progress. Gradually increase the intensity if you’re not challenging yourself enough. Reduce intensity or allow for more rest and recovery if you’re consistently fatigued or uncomfortable.

6. Experiment with workout order: The order of exercises can affect your performance and results. Try different sequencing to enhance workout efficiency.

7. Seek professional guidance: If you’re unsure about adjustments or need personalized guidance, consult a fitness professional. They can provide expert advice tailored to your needs and goals.

By actively identifying patterns, analyzing progress, and making necessary adjustments, you can optimize your workouts for maximum efficiency and effectiveness. Remember, consistency and adaptability are key to long-term fitness success.

How to Start an Exercise Journal

Get ready to elevate your fitness game and reach your goals with the power of journaling. Let’s dive in and discover how to start an exercise journal that works for you!

Choose the Right Format

When beginning an exercise journal, it is essential to select the appropriate format. Follow these steps:

1. Determine your preferences : Decide whether you prefer a digital or physical format. Some individuals favor apps or online platforms, while others prefer a notebook or journal.

2. Evaluate your needs : Take into consideration the features that are important to you. If you enjoy electronically tracking your progress, look for apps that offer this capability. If you prefer physical journals, consider factors such as size, layout, and available space for notes.

3. Consider accessibility : Choose a format that is easily accessible to you. Mobile apps are ideal if you are always on the go. Physical journals are suitable if you enjoy the experience of writing with pen and paper.

4. Experiment and make adjustments : It may require some trial and error to find the best format for you. Do not hesitate to try different options and make necessary adjustments as needed.

By selecting the right format for your exercise journal, you ensure consistent use. Taking into account your preferences, needs, and accessibility will help you find a format that motivates effective tracking of your workouts. Stay consistent and make any necessary adjustments to enhance your workout experience and ensure efficient progress tracking.

In a famous quote by Steve Jobs , he stated, “ The most powerful person in the world is the storyteller. ” This applies to choosing the right format for an exercise journal. The format you choose should allow you to tell your own story of progress and growth. So, embark on your exercise journal journey, choose the right format, and start documenting your fitness journey today!

Set Goals and Establish a Schedule

Setting goals and establishing a schedule are crucial steps to start an exercise journal. Here is a step-by-step guide:

1. Reflect on your fitness goals and determine specific, measurable objectives.

2. Consider your available time and commitments . Determine how often and for how long you can realistically exercise each week. Set dedicated time slots for your workouts.

3. Create a schedule outlining the days and times for exercise. This will establish a routine and prioritize your workouts.

4. Consider the types of workouts you want to do. Decide if you will focus on cardio, strength training, or flexibility exercises and allocate appropriate time for each.

5. Be flexible and open to adjusting your schedule as needed. Life may interfere, so be prepared to adapt and rearrange your workouts if necessary.

6. Share your schedule with a workout partner or trusted friend to hold yourself accountable and stay motivated.

7. Regularly review goals and the schedule to ensure alignment with progress and evolving fitness needs. Adjust goals and schedule as necessary for continued challenge and progress.

By setting goals and establishing a schedule, you lay a solid foundation for your exercise journal, increasing your chances of success and commitment to your fitness journey.

Decide What to Track

When deciding what to track in your exercise journal, consider your fitness goals and what information will be most helpful. Follow these steps to determine what to track:

1. Identify your fitness goals: Determine what you want to achieve through your exercise routine. Whether it’s weight loss, strength building, or improving fitness, know your goals to determine what aspects of your workouts to track.

2. Consider the type of exercise: Different exercises have different metrics to track. For example, for cardio, track distance covered or average heart rate. For strength training, track weight lifted or number of repetitions.

3. Think about duration and intensity: Decide whether to track workout duration or intensity. Tracking duration shows how much time you dedicate to fitness, while tracking intensity gauges workout challenge.

4. Take note of any health considerations: If you have health conditions or limitations, track modifications or adjustments made to ensure safe and effective exercise.

Pro-tip: Don’t overwhelm yourself by tracking too much at once. Start with key metrics aligned with your goals, and gradually add more as you become comfortable. Remember, tracking provides insights and motivation, so choose information that benefits you.

What to Include in Your Exercise Journal

Discover the essential elements to include in your exercise journal! From recording the date and time of your workout to noting the type of exercise, duration and intensity, and even jotting down how you felt afterwards, each sub-section of your journal serves a specific purpose. So, whether you’re tracking your progress, finding patterns in your performance, or simply reflecting on your fitness journey, these key components will shape a comprehensive exercise journal that keeps you motivated and accountable.

Date and Time of Workout

Recording the date and time of each workout session in your exercise journal is crucial. This helps track consistency and identify patterns in your exercise habits. By noting the date and time , you can monitor progress and stay on track with your fitness goals. For instance, you may notice a routine of morning workouts on weekdays but struggle to find time for exercise on weekends.

Recording the date and time allows you to assess how different times of the day impact your performance and energy levels during workouts. You may find more energy and focus during morning sessions compared to evening sessions, or vice versa.

Incorporating the date and time of your workouts helps schedule future exercise sessions more effectively. If you consistently have more energy in the morning, prioritize morning workouts for optimal performance and results.

Type of Exercise

Start an exercise journal to track the type of exercise you do. This helps you analyze your workout routine and make necessary adjustments. Types of exercises to include in your journal:

• Cardiovascular exercises: running, jogging, cycling, swimming. These elevate your heart rate and improve endurance.
• Strength training: weightlifting, resistance band workouts, bodyweight exercises. These build and tone muscles.
• Flexibility exercises: stretching, yoga, pilates. These improve flexibility and range of motion in your joints.
• High-intensity interval training (HIIT): alternating between intense bursts of activity and periods of rest or lower-intensity exercise. Examples include sprint intervals and circuit training.
• Aerobic exercises: dancing, kickboxing, aerobics classes. These improve cardiovascular fitness.
• Low-impact exercises: walking, swimming, using an elliptical machine. These are gentler on the joints and suitable for those with joint issues or injuries.

Pro-tip: Incorporate a variety of exercises in your routine to challenge different muscle groups, prevent boredom, and enhance overall fitness. Choose exercises that align with your fitness goals and abilities.

Duration and Intensity

When tracking workouts in an exercise journal, include details about each session’s duration and intensity . Accurate recording allows for effective progress monitoring and evaluation over time.

To capture this information in your exercise journal, create a table with the following columns:

By specifying the date, exercise type, duration, and intensity in each row, a clear record of your workouts is provided.

Duration refers to the time spent on the exercise, measured in minutes. For example, if you swam for 40 minutes on February 5, 2023, record “February 5, 2023” under the date column, “Swimming” under the exercise type column, and “40” under the duration column.

Intensity represents the level of effort or difficulty on a scale of 1 to 10. It indicates how hard you pushed yourself during the workout. If a high-intensity interval training (HIIT) session was challenging but manageable, rate the intensity as “7” on the scale.

Including duration and intensity in your exercise journal facilitates more effective review and analysis of your workouts. You can track improvements in endurance and adjust workout intensity accordingly. It helps identify patterns in your routine and make optimizations for your fitness journey.

Notes on How You Felt

When keeping an exercise journal, it’s important to note how you felt during your workouts. These notes can provide insights and help you adjust your routine for optimal results.

Pay attention to your energy levels : Did you feel energized and motivated ? Or tired and sluggish ? Noting your energy levels can help you identify patterns and adjust your workout intensity or duration.

Monitor your mood : Did you feel happy and positive ? Or stressed and anxious? Your mood can impact your exercise performance. Keeping track of how you feel can help you understand the emotional benefits of your workouts.

Assess physical sensations : Note any muscle soreness , fatigue , or discomfort . These notes can help you determine if you need more rest or need to modify exercises.

Consider mental focus : Were you able to stay focused and engaged? Or were you distracted and unfocused? Your mental state can affect your workout quality. Recording your mental state can help you optimize your focus and concentration.

Reflect on overall satisfaction : After each workout, think about how satisfied you were. Did you enjoy the workout? Did it meet your expectations? These notes can help you determine which exercises or activities you find most enjoyable and fulfilling.

Sarah started keeping an exercise journal and recorded how she felt during her workouts. She noticed that on days when she felt energized and motivated, she pushed herself harder and achieved better results. On the other hand, when she felt tired and sluggish, her workouts were less intense and less effective.

Armed with this information, Sarah adjusted her routine, prioritizing rest and recovery when needed. She also discovered that incorporating activities she enjoyed, like dancing and hiking, made her workouts more satisfying. Sarah’s exercise journal became a powerful tool in understanding the impact of her emotions and physical sensations on her exercise performance, leading to improved well-being.

Tips for Maintaining Your Exercise Journal

Looking to maintain your exercise journal? Let’s discover some effective tips to keep your fitness journal on track. Find out how to transform journaling into a habit, the importance of being consistent and honest in tracking your progress, and explore the world of technology and apps that can elevate your journaling experience. Get ready to take your fitness journey to the next level with these journaling strategies!

Make It a Habit

When it comes to keeping an exercise journal, one key to success is making it a habit. By incorporating exercise journaling into your daily routine, you can stay motivated, track progress, and achieve fitness goals effectively.

To make exercise journaling a habit:

• Set a specific daily writing time. Consistency is crucial.
• Keep your exercise journal visible. Place it on your bedside table, in your gym bag, or on your desk.
• Create a routine for journaling. Reflect on your workout immediately after it, while it’s fresh in your mind.
• Start small and increase commitment gradually. If daily feels overwhelming, begin with a few times a week and work up to daily entries.
• Make journaling enjoyable. Use colorful pens, stickers, or inspirational quotes.
• Reward yourself for consistency. Celebrate milestones or achievements in your journal.
• Stay accountable. Share your habit with a friend or join an online community for support and motivation.

Developing the habit of regularly writing in your exercise journal will help you stay on track with your workouts and cultivate discipline and commitment in your fitness journey.

Be Consistent and Honest

Consistency and honesty are crucial when maintaining an exercise journal. It is important to be consistent and honest when recording workouts, as this allows for accurate progress tracking and informed decisions about fitness routines.

Consistency means regularly updating the exercise journal with each workout. Establish a schedule that works for you and stick to it, whether that’s daily, weekly, or monthly. By being consistent, you can provide a comprehensive view of your exercise habits over time, helping to identify patterns and make necessary adjustments.

Honesty is equally important. When documenting workouts, make sure to include accurate details about the date, time, type of exercise, duration, and intensity. This level of honesty allows for tracking progress and improvement over time.

Being honest also includes noting how you felt during and after each workout. Pay attention to any physical or emotional changes, such as fatigue or improved mood. This important information helps identify factors that affect performance and well-being.

Being consistent and honest in the exercise journal creates a reliable record of your fitness journey. It allows for reflection on achievements, identification of areas for improvement, and adjustments to the routine accordingly. Always remember that the exercise journal is a tool for personal growth , so be consistent and honest with yourself.

Use Technology and Apps

Using technology and apps can enhance your exercise journal experience and help you achieve fitness goals. Here are ways to utilize technology and apps for tracking and improving workouts:

– Choose a fitness app : Many fitness apps can help you use technology and apps to track workouts, set goals, and monitor progress. These apps offer features like workout libraries , customizable training plans , and device syncing .

– Utilize wearable devices : Smartwatches or fitness trackers provide real-time data on metrics like heart rate , steps , and calories burned . These devices can sync with smartphone apps for easy tracking and performance analysis.

– Access online workout programs : Fitness websites and apps offer pre-designed workout programs created by professionals. These programs allow you to use technology and apps for detailed instructions and can be tailored to individual goals and fitness levels.

– Join online fitness communities : Engage with social media, forums, or fitness apps to use technology and apps to find motivation and support. These communities share workout ideas, tips, and success stories for inspiration and accountability.

– Use workout tracking features : Fitness apps have features for recording and tracking workouts, including exercise type, duration, intensity, and weight lifted. By using technology and apps, these records show progress over time and highlight areas for improvement.

Incorporating technology and apps into your exercise routine allows you to use technology and apps for easy tracking, progress monitoring, and motivation on your fitness journey. Make the most of these tools to boost your fitness endeavors and reach new heights.

Reviewing and Analyzing Your Exercise Journal

When it comes to reviewing and analyzing your exercise journal, there are a few key aspects to consider. We’ll delve into the sub-sections, covering how to celebrate your achievements, identify your strengths and weaknesses , and make necessary adjustments to your workout routine. By taking a closer look at your exercise journal, you can gain valuable insights into your progress and make informed decisions to optimize your fitness journey.

Celebrate Achievements

When it comes to maintaining an exercise journal, it is important to celebrate achievements. Recognizing and acknowledging progress can greatly boost motivation and maintain commitment to fitness goals.

One way to celebrate achievements is by taking the time to acknowledge and celebrate reaching milestones in your fitness journey . This could include completing a certain number of workouts, achieving a personal best , or reaching a specific weight or body fat percentage.

Another important aspect is to share these achievements with supporters of your fitness journey , such as friends , family , or fellow fitness enthusiasts . By sharing your accomplishments, you not only inspire others but also receive positive reinforcement.

It is essential to reward yourself when you achieve a goal. This can be in the form of buying a new workout outfit, treating yourself to a massage, or enjoying a favorite healthy meal or snack.

Reflection on your progress is crucial. Take the time to look back at your exercise journal and remind yourself of the goals you have achieved and the obstacles you have overcome. This reflection can boost your confidence and motivation.

After celebrating your achievements, it is important to set new goals to continue challenging yourself. Make sure these goals are realistic and attainable, aligning with your overall fitness aspirations.

Celebrating achievements in your exercise journal is a powerful way to stay motivated and focused on your fitness journey. It reinforces your progress and serves as a reminder of the hard work you have put in to reach your goals.

Identify Strengths and Weaknesses

Reflecting on your performance is crucial to personal growth and progress. Take the time to review your exercise journal and identify the exercises or workouts where you excelled . These moments of success represent your strengths – whether it’s achieving a personal best in lifting weights or setting an impressive running time. By recognizing your strengths, you can focus on activities that bring you joy and that you naturally excel at.

Consistency is another key factor to consider. Look for patterns in your exercise routine and pay attention to areas where you consistently struggle . These struggles may indicate weaknesses that require your attention. For instance, if you find it difficult to maintain a regular yoga practice, it may be a weakness that needs addressing.

It’s also important to assess any physical limitations or challenges that arise during your workouts. These limitations can be considered weaknesses that require modifications or additional attention. For example, if you struggle with flexibility, incorporating stretching exercises or seeking guidance from a trainer may be necessary.

Seeking feedback from others can also help you identify both strengths and weaknesses . If possible, ask a trainer or workout partner for their observations and feedback. Their external perspective can offer valuable insights that you may not be aware of, assisting you in your journey to improve.

Recognizing strengths and weaknesses helps you create a well-rounded fitness routine and improve your overall performance. By identifying your strengths, you can focus on activities that bring you joy and that you excel at, while addressing weaknesses allows you to concentrate on areas of improvement.

I have personally experienced the benefits of identifying strengths and weaknesses through my exercise journal. As I reviewed my journal over time, I noticed significant improvement in my strength for exercises like deadlifts and squats. This motivated me to set new goals and consistently challenge myself.

I also recognized the weakness in my upper body strength compared to my lower body. To address this, I incorporated specific exercises such as bench presses and pull-ups to target my upper body. Regularly identifying my strengths and weaknesses has allowed me to tailor my workouts and achieve a more balanced physique.

Make Adjustments to Your Routine

When maintaining a workout routine, it’s important to be flexible and make adjustments as needed. Here are steps to help you make adjustments to your routine:

• Assess your current exercise routine: Evaluate if you’re experiencing plateaus or if certain exercises are not challenging enough.
• Identify areas for improvement: Pinpoint specific areas in your routine that may need adjustment. This could include increasing exercise intensity, adding new exercises for different muscle groups, or changing workout duration.
• Set new goals: Clearly define your desired achievements with the adjusted routine, such as building strength, improving endurance, or losing weight.
• Experiment with different approaches: Incorporate various exercises, workout formats, or training techniques to find what works best for your body and keeps you motivated.
• Track your progress: Monitor changes in strength, endurance, and overall fitness levels to assess the effectiveness of your adjustments.
• Listen to your body: Pay attention to discomfort or pain, and make further adjustments if necessary to stay safe and injury-free.
• Consult a professional: Seek guidance from a fitness professional if unsure about making the right adjustments. They can provide personalized recommendations based on your goals and needs.
• Stay consistent: Commit to the adjustments for a reasonable period to see their effects before making further changes.

Remember, making adjustments to your routine is a normal part of the fitness journey. By being proactive and open to change, you can continue progressing towards your fitness goals.

Keeping an exercise journal is a great way to make progress, set new goals, and get the most out of your fitness routine!

Frequently Asked Questions

1. how do i start an exercise journal and what should i include in it.

To start an exercise journal, find a three-ring binder for flexibility and experimentation. Include the day and date, relevant information about your workouts, your physical and emotional state, and any external circumstances like weather or hormonal cycles. You can also track body metrics, such as weight, measurements, body fat percentage, calories consumed, and BMI, to monitor progress. Consider including motivational quotes or affirmations to inspire you on your fitness journey.

2. What is the difference between a fitness journal and a fitness tracker?

A fitness journal provides a comprehensive and personalized record of your fitness journey, allowing you to reflect and track progress over time. It focuses on logging workouts, meals, and other relevant information. On the other hand, a fitness tracker provides real-time data and motivation, focusing more on immediate feedback. Many people find value in integrating both approaches to get a complete view of their fitness efforts.

3. How can a fitness journal help me maintain a healthy lifestyle?

A fitness journal serves as a written record of your activities, feelings, and progress. It helps you stay accountable, reflect on your behaviors, and identify patterns that may hinder or support a healthy lifestyle. By tracking your exercise patterns, nutrition goals, and physical well-being, you can adjust your approach and overcome fitness roadblocks to maintain a steady and successful journey towards a healthy lifestyle.

4. Can keeping a fitness journal help me prevent injuries?

Yes, keeping a fitness journal can be a valuable tool for injury prevention. By logging your workouts and noting your physical and emotional state, you can identify patterns that may lead to overexertion or strain on your body. This awareness allows you to adjust your training approach, modify exercises, or consult a professional for guidance. Regular reflection on your journal can help you understand your body’s limits and optimize results while minimizing the risk of injuries.

5. What are the benefits of using a fitness journal template or printable fitness journals?

Fitness journal templates or printable fitness journals provide structure and guidance for your journaling practice. They can save you time by offering pre-designed pages with prompts and sections to fill in. Utilizing templates ensures that you include essential information, such as activity details, body assessment measurements, nutrition tracking, and progress monitoring, in a systematic way. This organization helps you stay focused, motivated, and consistent with your fitness journaling.

6. How can a fitness journal serve as a source of inspiration?

A fitness journal can be an excellent source of inspiration by documenting your journey and progress. By including photos, reflecting on successful activity days, and noting the positive impact of exercise on your physical and emotional well-being, you have a visual and written reminder of how far you’ve come. You can include motivational quotes or affirmations in your journal to uplift and inspire you on days when motivation is lacking.

Brooks Manley

Creative Primer  is a resource on all things journaling, creativity, and productivity. We’ll help you produce better ideas, get more done, and live a more effective life.

My name is Brooks. I do a ton of journaling, like to think I’m a creative (jury’s out), and spend a lot of time thinking about productivity. I hope these resources and product recommendations serve you well. Reach out if you ever want to chat or let me know about a journal I need to check out!

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Transform your fitness journey with the 8 best gym instruments for home workouts and exercises

Looking to enhance your home workouts discover the best gym instruments for home with our top 8 picks to boost your fitness routine. choose wisely.

Are you tired of the constant rush to the gym, the long waits for equipment, and the ever-increasing membership fees? Are you seeking a convenient and effective way to stay fit without leaving the comfort of your home? If so, the best gym instruments for home could be your ideal solution.

Imagine having a personal gym setup that caters to your every fitness whim, available 24/7, right in your living space. With the right tools, you can sculpt your dream physique, improve your health, and boost your confidence, all while jamming to your favourite playlist.

Amazon offers a treasure trove of top-notch gym equipment, from space-saving resistance bands to versatile adjustable dumbbells, catering to every fitness level and goal. And the best part? These best gym instruments for home are just a click away, ready to be delivered to your doorstep, transforming your home into a fitness sanctuary.

So, are you ready to say goodbye to the gym crowds and embrace the convenience of home workouts? Explore our handpicked selection of the best gym instruments for home, and let's kickstart a fitness journey designed just for you!

HIWARE-Ab-Roller-Abs-Workout-Abdominal-Exercise-Rollers-Automatic-Rebound-Abdominal-Wheel-Fitness-Roller-Exercise-Wheel-Workout-Trainer-Gym-Home-Fitness-Equipment-Mute-Roller-Arms-Back-for-Men-Women

The HIWARE Ab Roller is a top-tier fitness tool designed to provide a complete abdominal workout for both men and women. Engineered for convenience and efficiency, this roller boasts an automatic rebound feature that guarantees a smooth and controlled exercise session. Its versatility allows for effective workouts targeting the abs, arms, and back, making it suitable for both home and gym environments. Crafted with high-quality materials, the roller ensures durability and longevity, promising a reliable addition to your fitness arsenal. Whether you're a beginner or a seasoned fitness enthusiast, the HIWARE Ab Roller offers an accessible and effective way to enhance your core strength and overall fitness.

Specifications of HIWARE Abdominal-Exercise-Rollers

Type: Abdominal Exercise Roller

Feature: Automatic Rebound

Usage: Home and Gym

Target Areas: Abs, Arms, Back

Material: High-Quality Components

Compatibility: Suitable for Men and Women

Boldfit Adjustable Hand Grip Strengthener, Hand Gripper for Men & Women for Gym Workout Hand Exercise Equipment to Use in Home for Forearm Exercise, Finger Exercise Power Gripper (60 Kg) Blue

The Boldfit Adjustable Hand Grip Strengthener is an essential tool for improving hand and forearm strength, catering to both men and women. Designed with convenience and effectiveness in mind, this hand gripper offers adjustable resistance levels, allowing users to customize their workouts according to their fitness levels and goals. It's a compact and portable device, making it ideal for home use, gym workouts, or even on-the-go training. With regular use, it helps enhance grip strength, finger dexterity, and overall hand endurance. Crafted with durable materials, the Boldfit hand gripper ensures long-lasting performance, making it a valuable addition to any fitness routine.

Specifications of Boldfit Adjustable Hand Grip Strengthener

Adjustable Resistance: Yes

Gender: Unisex

Application: Home, Gym

Material: High-Quality

Portability: Yes

Also Read: Best Fitness machines for home: Top 10 picks to help you stay fit at the comfort of home

PRO365 Home Gym Ab Roller/Indoor Ab Wheel Stainless Steel Rod for Abs Workouts 6 Month Manufacturer Warranty/Core Workouts for Men and Women (6 MM Safe Knee Mat, Yellow Roller)

The PRO365 Home Gym Ab Roller offers an effective and versatile solution for core workouts, suitable for both men and women. Made with a durable stainless steel rod, this ab wheel ensures stability and longevity, making it a reliable choice for daily workouts. It comes with a 6mm safe knee mat, providing added comfort and support during exercises. The yellow roller adds a vibrant touch to the design while ensuring visibility during workouts. With its compact and portable design, the PRO365 Ab Roller is perfect for home use, allowing users to strengthen their core muscles conveniently. Plus, it comes with a 6-month manufacturer warranty, ensuring peace of mind with your purchase.

Specifications of PRO365 Home Gym Ab Roller

Material: Stainless Steel Rod

Colour: Yellow Roller

Warranty: 6 Months Manufacturer Warranty

Additional Accessory: 6 MM Safe Knee Mat

User: Men and Women

Also Read: Transform your home gyms into complete workout studios with our top 6 picks for home gym equipment sets

SILENCIO Sit-Up Bar With Foam Handle and Rubber Suction Seat Up Fitness Equipment Sit-ups and Push-ups Assistant Device For Weight Lose Gym Workout Abdominal Curl Exercise Work Out Trainer (Pack of 1)

The SILENCIO Sit-Up Bar is a versatile fitness tool designed to assist with sit-ups, push-ups, and abdominal curl exercises. Featuring a foam handle and a rubber suction base, this sit-up bar offers stability and comfort during workouts, ensuring a secure grip and minimising strain on the hands and wrists. Its compact and lightweight design makes it easy to use at home or on the go, allowing users to incorporate core strengthening exercises into their daily routine effortlessly. The SILENCIO Sit-Up Bar is an ideal choice for those looking to enhance their abdominal workouts, aiding in weight loss and muscle toning. Whether you're a beginner or a fitness enthusiast, this sit-up bar is a valuable addition to any workout regimen.

Specifications of SILENCIO Sit-Up Bar

Material: Foam Handle, Rubber Suction Base

Type: Sit-Up and Push-Up Assistant

Quantity: Pack of 1

Usage: Gym Workout, Home Exercise

SOLARA Unbreakable Resistance Band for Exercise (11pc), 100% Natural Latex Fitness Resistance Tube, Resistance Bands for Workout for Men & Women, eBook, Videos

The SOLARA Unbreakable Resistance Band set offers a versatile fitness solution for both men and women. Made from 100% natural latex, these resistance bands provide varying levels of resistance to suit every fitness level. The set includes 11 pieces, allowing for a wide range of exercises targeting different muscle groups. Plus, buyers receive an eBook and instructional videos to guide them through effective workouts. Whether you're a beginner or an experienced fitness enthusiast, these bands are perfect for home workouts, travel, or gym sessions. The durable design ensures longevity, even with regular use. Compact and lightweight, they're easy to store and carry, making them an excellent choice for on-the-go fitness enthusiasts. With this band set, you have a comprehensive fitness tool that adapts to your evolving workout needs.

Specifications of SOLARA Unbreakable Resistance Band:

Material: 100% natural latex

The set includes: 11 pieces

Extras: eBook, instructional videos

Fitness level: Beginner to advanced

Also Read: Best fitness machines for home workouts in India: 10 picks

SLOVIC Dumbbells Set for Home Gym | 5kg Dumbbells Set of 2 | Fitness Gym Dumbbell set for Home Workout | Anti Skid rubber Dumbbell set | Weights for Workout

The SLOVIC Dumbbells Set offers a convenient and effective solution for home workouts. This set includes two gym dumbbells, each weighing 5kg, making them suitable for a variety of strength training exercises. Made with anti-skid rubber, these dumbbells provide a secure grip, ensuring safety during your workouts. The compact design makes them easy to store, perfect for small spaces or home gyms. Whether you're a beginner looking to start your fitness journey or an experienced lifter wanting to maintain strength at home, these dumbbells offer a versatile and practical option for your fitness needs. Upgrade your home gym with this durable and functional dumbbell set and enjoy a more personalized workout experience.

Specifications of SLOVIC Dumbbells Set for Home Gym

Weight: 5kg per dumbbell

Material: Anti-skid rubber

Set Includes: 2 dumbbells

Suitable For: Home workouts

Also Read: Best all-in-one gym machines for the ultimate home gym setup: Top 6 picks for you to consider

BULLAR Steel Weight Plates Set,Home Gym With 4Ft Curl, 5Ft Straight Rod, 1 Pair Solid Dumbbell Rods, Home Gym Combo, Home Gym Station, Steel Home Gym, Gym Equipment, Home Gym Set, Chrome Weight Gym Set Combo, Chrome Plated Steel Exercise Set -40KG

The BULLAR Steel Weight Plates Set provides an all-inclusive home gym setup, integrating key workout essentials. It features a 4ft curl bar, a 5ft straight bar, and sturdy dumbbell rods, offering a diverse range of exercise possibilities. Boasting a weight capacity of 40kg, it delivers sufficient resistance for effective strength training sessions. Constructed with durable chrome-plated steel, this set promises longevity while adding a touch of elegance to your home gym. Whether you're just starting your fitness journey or are a seasoned athlete, this comprehensive set caters to all fitness levels, enhancing your exercise routine within the comforts of your home.

Specifications of BULLAR Steel Weight Plates Set

Material: Chrome-plated steel

Weight Capacity: 40 kg

Included: 4ft curl bar, 5ft straight bar, pair of solid dumbbell rods

8. Flexnest Adjustable Iron Dumbbells Set

The Flexnest Adjustable Iron Dumbbells Set, crafted with precision in Germany, offers a versatile and efficient workout solution for both men and women. This set allows for easy weight adjustments ranging from 2.5 kg to 24 kg, catering to various fitness levels and exercise preferences. Its sleek black design adds a modern touch to your home gym, making it both functional and aesthetically pleasing. With a set of two dumbbells included, users can target different muscle groups or engage in full-body workouts with ease. Whether you're looking to tone, build strength, or enhance your overall fitness, these adjustable dumbbells provide a convenient and effective solution right at your fingertips.

Specifications of Flexnest Adjustable Iron Dumbbells Set

Design: German-engineered

Weight Range: 2.5 kg - 24 kg

Quantity: Set of 2

Colour: Black

Top 3 features of the best gym instruments for home:

Best value for money gym instruments for home:.

The SLOVIC Dumbbells Set for Home Gym stands out as the best value-for-money gym instrument for home workouts. Offering a comprehensive fitness solution, these 5kg dumbbells are designed to effectively target various muscle groups. With their anti-skid rubber grips, they ensure a secure and safe workout experience. The set's compact design is ideal for home use, allowing versatile exercises without occupying much space. Whether you're a beginner or an experienced fitness enthusiast, the SLOVIC Dumbbells Set delivers quality and affordability, making it a smart investment for your home gym.

Best overall gym instruments for home:

Are you seeking a top-tier addition to your home workout regimen? The HIWARE Abdominal-Exercise-Rollers stand out as the best overall product, combining efficiency and innovation. These rollers boast an automatic rebound feature for seamless and controlled exercises, targeting the abs, arms, and back with precision. Crafted with durability in mind, their ergonomic design ensures both longevity and user-friendly experience. Whether you're a fitness newbie or a seasoned pro, the HIWARE rollers offer unparalleled quality, making them the ideal choice for elevating your fitness journey at home.

How to find the best gym instruments for home?

Finding the best gym instruments for home involves considering your fitness goals, available space, and budget. Start by identifying the type of workouts you enjoy and the equipment needed to support them. Research various brands and read customer reviews to gauge quality and durability. Look for versatile equipment that allows for a variety of exercises to keep your workouts engaging and effective. Additionally, consider the size and storage options to ensure the equipment fits comfortably in your home. By taking these factors into account, you can make an informed decision and find the perfect gym instrument to suit your needs and preferences.

At Hindustan Times, we help you stay up-to-date with the latest trends and products. Hindustan Times has an affiliate partnership, so we may get a part of the revenue when you make a purchase. We shall not be liable for any claim under applicable laws, including but not limited to the Consumer Protection Act, 2019, with respect to the products. The products listed in this article are in no particular order of priority.

As an experienced senior technical content writer with over 4.8 years of experience, I specialize in simplifying complex concepts into compelling content. My portfolio comprises technical whitepapers, guides, press releases, articles, and blogs aimed at informing and engaging readers. Currently, as a Senior Content Producer at HT Media, I contribute to the affiliate content team, leveraging my strong skills in affiliate writing to create captivating content that drives engagement and conversion. ...view detail

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11 episodes

Welcome to Gym Journey’s. As I go through my fitness journey I will be interviewing individuals who have been committed to this journey for a while. These episodes will hopefully give every viewer things to expect through their journey or just tips and tricks to get past your plateaus. We will continue not only our fitness journey, but the journey of life…together.

Gym Journey’s Carson Carr

• Health & Fitness
• 5.0 • 3 Ratings
• APR 14, 2024

S2 E2: Derek’s Determination during Ironman and his Journey for the “Triple Crown” of Swimming

Join Derek and I as we go through his journey from competitive swim at a young age to his plan of completing the “Triple Crown” of open water swimming. We also dive into his progress from marathons to completing 2 full Ironman competitions with two more coming up this year.

• JAN 14, 2024

S2 E1: Ru running marathons and reminiscing on ridiculous soccer skills

Ru has always been around fitness in his life. At a young age he was a soccer prodigy and took his talents to the Navy. Through all the rigorous training the navy had him achieve, he found his new found peace in running marathons. Come follow his journey as he tells you his ridiculous juggling (personal) record as well as his prep and achievements with his marathons.

• DEC 10, 2023

S1 E9: John Scott’ trouble, training, and trying to obtain that Pro Card

John Scott is a local trainer at Results Gym in Alexandria. From his own struggles to now, his journey has had impacts to himself and others as well. After placing well (1st and 2nd) in his first two shows, John Scott is hoping that the Pro Card will be coming around the corner. Until then, he’s not only working on his self, but he’s helping others achieve their goals.

• OCT 22, 2023

S1 E8: Raymond’s show prep and his goal of getting his Pro card

Raymond is a local bodybuilder in the DMV area. He has been working out for over 10 years and currently is in show prep. Come follow his story from baseball training to his passions of getting his Pro card as well as future wrestling endeavors. Wait till the end of the episode where he gives a powerful message on what to do if you are starting off and how to build that consistency!

• OCT 15, 2023

S1 E7: Personal check in #3 featuring childhood friends and lifting partners

Teaming up with Gabe (again) and Will, we dive deep into recent gym struggles as well as fun facts about each other.

• AUG 16, 2023

S1 E6: From Calvin’s Lacrosse training to optimal training

Calvin, who owns his own company, has always been an athlete. Once school was over, figuring out how to stay active was the key. Through fitness he has found impressive results and hopes to continue optimal lifting late into his life. Through his 8 years he has learned a lot… and is ready to share with everyone his process!

• © Carson Carr

Customer Reviews

Top podcasts in health & fitness.

Core V3 Fitness 12+

• Health & Fitness

Kathy Gendelman

Designed for iphone, iphone screenshots, description.

Kick-start your fitness journey with Core V3 Fitness. Together with Kathy Gendelman, you'll have the best combination of nutrition & exercises available on a single app. With Core V3 Fitness, you can begin your fitness journey in no time. Get a fully personalized workout and meal plan tailored to your fitness goals. Progress tracking gets easier when you log your daily workout, record meals, update your check-ins and connect your fitness band & health kit, and get real-time updates via advanced analytical tools. Everything that contributes to your fitness goals gets captured in one place. To top it all, use the inbuilt 1-1 chat feature to have all your queries addressed on the go. You deserve to be the best. That’s why Core V3 Fitness have packed so many features in a single app to help you achieve your fitness goals. Start your journey today! Features that will help you achieve your fitness goals include: * Personalized Workout Plan: Get a fully personalized fitness plan tailored to your goals, whether it is to gain weight, lose weight, gain muscles, or simply wish to work on your general fitness. * Nutrition, Hydration & Habits: Access meal plans assigned by your coach and log your food intake to keep a close track of your calorie intake and macros. You can also track your hydration, steps and calories burnt on the app. * Instant messaging & video calls - Message your coach in real-time and schedule video sessions directly from the app. Stay connected with your coach to improve compliance and get better results. * Check-ins: Gain complete insight into your overall performance with easy check-ins and real-time updates. * Progress: Stay on top of your progress with powerful analytics. * Wearable integration: Get the bigger picture of your progress by connecting your fitness band & health kit thereby enabling real-time updates. Note regarding Apple Health: The app integrates with Apple Health to show your daily activity - distance, steps, active energy, and flights to help you better achieve your goals. App also uses Apple Health to track energy burned and heart rate during a workout session, if an Apple Watch is used. Workout metrics are shared with the coach to better design your workout schedule. DISCLAIMER: Users should seek a doctor’s advice before using this app and making any medical decisions.

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Gym Journey

Project Video People

Our Project

Our project follows the sustainable theme of health. We began the project with the idea in mind to make getting healthier have less hurdles. We initially thought that a food planner/meal tracker site would accomplish our goals, but we realized that these solutions already existed. We wanted something new that would still be valuable for someone who was looking to get fit.

We made Gym Journey to reduce the barrier of entry for those who want to begin working out, but don't know where to start. We wanted something that was simple to use, easy to understand, and taught users so that they could eventually workout without the site if they wanted. Our site is centered around the workout generator, which uses filters to create a workout that fits the user. We also made the user profile the "dashboard" of the site because we wanted everything important visible on one page. Our exercise search, trainer search, and map pages seek to provide extra assistance for users.

Gym Journey is made to be easy to understand and valuable to use.

• You can create a randomly generated workout based on a list of specific filters.
• You can search for an exercise location and a trainer and view specialty and contact information.
• You can search for a specific exercise and view details such as correct form, required equipment, and affected muscle group.
• You're able to view recent workout statistics or full workout history where users have the ability to favorite exercises.
• You can donate money to the local IU health foundation through PayPal.

Gym Journey in Use

This video demonstrates the main features of the site, including the all-in-one user dashboard, the workout generator, the favorites feature, and the maps feature.

Team Members Email the Team

Gym Journey has 4 members.

Lillian Clarke

Lillian is a student studying Informatics and Spanish at Indiana University, with an expected graduation date of May 2024. She is incredibly passionate about data and wants to use her passions and talent in the future to help those who are less data-literate understand data and its cool trends.

Bradyn Baker

Bradyn has a great interest in databases and how they work within a system to display data. He just recently got accepted into the Kelley School of Business MSIS program and is looking forward to learning more about information systems.

Abe is an Informatics student pursuing an Informatics major with a cognate in Game Design and a minor in Web Design. He loves to design, and is a huge fan of front-end development. He wants to work in the games industry in the future, and hopes to work on complex game systems.

Pengfei Zhang

Peng is an Informatics major at Indiana University, minors in Human-Centered Computing. Peng enjoys coding, music, and hanging out with friends. Plus, he probably skis too fast.

Instructors & Associate Instructors

Alexis Peirce Caudell

Tanmayee Pemmaraju

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Nike Legend Essential 3 Next Nature

Men's workout shoes.

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This product is made with at least 20% recycled content by weight

Meet the trainer versatile enough to withstand the rigors of a fast-paced group class or a heavy day in the weight room. Equipped with a flat heel, high-abrasion materials and a flexible sole, it provides comfort and support that's ready to hit the gym. See the specks on the outsole? That means it's constructed with at least 8% Nike Grind material, made from scraps from the footwear manufacturing process.

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• Learn more about our Move to Zero journey towards zero carbon and zero waste, including how we're working to design product with sustainability in mind and help protect the future of where we live and play.

Reviews (47)

Write a Review

Recommend for any HIIT style workout

JustinK629005200 - Mar 10, 2024

Good fit, very bouncy, upper material is light and breathable. Extremely comfy.

Too big, but felt very comfy

blakewake - Feb 28, 2024

I bought a 1/2 size bigger than I needed based on the reviews. The shoes were too big so I returned them to the store. They felt great and I wanted them to work, but they were just too big. My recommendation is to order your correct size with Nike. ...

Good for the price but still not worth it

gerardos451903723 - Feb 19, 2024

Shoes felt cheaply made was way below the ankle for a normal shoe fit didn’t like them

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Stability for Sets

The overall design helps brace your heel on top of a flat sole for stability during lifting and squats. Stacked midfoot foam adds sturdiness, so you can squeeze out another rep.

Grip and Go

Grooves under the toes keep it flexible enough for agility drills. Grippy traction keeps you moving on all types of gym surfaces.

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High-abrasion honeycomb mesh and durable overlays on the back and sides give it grit to keep you going.

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Taylor Swift's Personal Trainer Says Her Workout Routine Could Make Someone 'Throw Up' or 'Have to Lay Down'

The singer’s trainer, Kirk Myers, said Swift would show up to the gym on her off days, adding that she approached her fitness “with the mindset like a professional athlete”

John Medina/Getty

Taylor Swift ’s workout routine is so intense — and so specifically tailored to the demands of her high-energy Eras Tour — that most people couldn't do it, according to her trainer.

“It’s really hard, some people would probably throw up or have to lay down on the floor if they trained like her,” her personal trainer, Kirk Myers, told Vogue .

Myers, who founded Dogpound Gym and has worked with Tom Holland , Kaia Gerber , and Patrick Schwarzenegger , began training the singer 10 years ago during her 1989 album cycle.

“Her work ethic is just incredible,” Myers told the outlet. “I’m ready to be known as ‘Taylor Swift’s trainer.’ I don't think there’s a cooler title out there.”

Octavio Jones/TAS23/Getty 

He shared how Swift, 34, got into shape for the Eras Tour , where she performed for well over 3 hours every night in a high-energy set that included choreography, singing, and playing piano and guitar. The tour first kicked off March 13, 2023 with a 44-song setlist, and won’t wrap up until December 8, 2024.

Swift's workout routine was “tailored,” Myers quipped to the outlet, sharing that they approached her training “with the mindset like a professional athlete. There was an ‘off-season’ when she wasn't touring and ‘in-season’ when she was.”

In the off-season, Myers said Swift is in the gym up to six days a week, two hours a day. In the gym, they focus on targeting her core, but he adds that Swift does cardio on her own , outside of the gym.

The "Cruel Summer" singer previously shared that her cardio included running on a treadmill — all while singing the concert's setlist.

And when she is actively on tour, Swift still shows up to the gym.

“Taylor trained during the entire tour,” Myers told Vogue . “We would average two times a week. In-season training was more about maintenance, and so it was more like stability, mobility, biomechanics.”

Kirk Myers/Instagram

On her off-days, he told the outlet they worked with a chiropractor to help Swift recover.

“If you’ve seen the show, you know how intense it is physically. Imagine doing that three, four days in a row and then you finally have a few off days and you’re still showing up to [the] gym. That’s Taylor.”

And, of course, somewhere in there she managed to write and record her newest album, The Tortured Poets Department , which came out on Friday.

Michael Tran / AFP) (Photo by MICHAEL TRAN/AFP via Getty

Never miss a story — sign up for  PEOPLE's free daily newsletter  to stay up-to-date on the best of what PEOPLE has to offer, from celebrity news to compelling human interest stories.

“Taylor is the most resilient person I have ever met,” Myers told the outlet. “It’s super-inspiring to see her consistently overcome obstacles and become better and stronger in the end. This also translates into her training and throughout her workouts."

He continued, "I give her a difficult exercise or challenging workout, not only is she able to complete and push through it — but she also perseveres, moving forward into the next exercise. This ultimately makes her stronger, better, and faster.”

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Gyms and fitness in Moscow, Russia

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Welcome to Gym Navigator

The ultimate gym catalog! Dive deep into our comprehensive directory, curated with genuine feedback from our vibrant community of fitness enthusiasts. Beyond mere listings, Gym Navigator boasts cutting-edge Machine Learning analysis that offers insightful evaluations on amenities and classes.

Whether you're a seasoned athlete or just embarking on your fitness journey, our platform ensures you find the perfect gym that aligns with your goals and preferences—right in your vicinity. Let us help you discover the best gym near you.

Join us in exploring the world of fitness, leveraging real user insights and innovative technology to make your choice clear and informed.

Here is a list of distinguished gyms and fitness Moscow, Russia . See all the gyms in your area, click on the region you are looking for:

Find a gym in the neighborhood

What are the moscow gyms y.

If you are looking for a gym in Moscow y , you are spoilt for choice. On gym pages you can find map, photos, newses and information about amenities marked by community. These data can help you choose the best gym for you. 3 top rated gyms y in Moscow we feature on Gym Navigator are:

What are the Moscow gyms near me?

With over 202 gyms within 5 miles of Moscow , you are never too far from a gym near you in Moscow . To see which gym in Moscow is nearest to you visit our Moscow gym page and enter your address in search form above map.

What the gyms in Moscow with the best facilities?

The most people are searching a gym the nearest to their home or work. At Gym Navigator we have over 300 of all gyms in Russia . If you are looking for a gym with a specific facilities here are popular categories:

Popular classes available in Moscow, Russia - reach your fitness goals.

Gyms and fitness.

If you're looking for a gym, fitness club or yoga studio, you've come to the right place.

You can find information about gyms in your area. Browse catalog of gyms and find gyms with classes which are you looking for.

On gym page you can find simple information like address, phone or website. You can find list of available classes. You can check availability of personal training or small group classes. On place page you can also see information about open hours.

You can find gyms near you with amenities, courts, studios and equipments.

Use our map to find gym at your city or district.

In Gym Navigator you can find list of exercises with movies for many body parts.

You can browse exercises catalog and find exercises the best of you.

You can also find exercises grouped into workout plans, which you can use to improve you body. Each routine show you exercises one by one and give you possibility to count you progress and count down rest time.