Start with Your Goals
- Decide if you’re training for strength, endurance, mobility, or general health.
- Most people benefit from a mix of all four.
Strength Training (2–3 times per week)
- Focus on major muscle groups.
- Use weights, resistance bands, or bodyweight exercises.
- Allow at least one rest day between sessions.
Cardiovascular Exercise (2–4 times per week)
- Choose activities like walking, running, cycling, or swimming.
- Mix moderate and vigorous intensity for variety and challenge.
Flexibility & Mobility (1–2 times per week)
- Try yoga, dynamic stretching, or foam rolling.
- Helps prevent injury and improves range of motion.
Recovery & Rest (1–2 times per week)
- Schedule full rest or active recovery days.
- Light movement like walking or gentle stretching is ideal.
- Recovery supports muscle repair and prevents burnout.
Plan & Adjust
- Write your workouts in a calendar or use a fitness app.
- Keep sessions varied to avoid boredom.
- Listen to your body and swap workouts for rest when needed.
Why It Matters
- A balanced plan helps you build strength, improve endurance, stay flexible, and recover properly.
- Mixing different types of movement creates a routine that’s both effective and enjoyable.
Here is a sample plan to get you started
Sample Weekly Workout Plan
Monday – Strength Training (Upper Body)
- Push-ups or chest press
- Dumbbell rows or resistance band pulls
- Shoulder presses
- Core work: planks or bicycle crunches
Tuesday – Cardio (Moderate Intensity)
- 30–45 minutes brisk walking, cycling, or swimming
- Optional: 10-minute cool-down stretch
Wednesday – Strength Training (Lower Body)
- Squats or lunges
- Deadlifts or glute bridges
- Calf raises
- Core work: leg raises or Russian twists
Thursday – Flexibility & Mobility
- 30 minutes of yoga or guided stretching
- Foam rolling for tight areas
- Breathing exercises to reduce stress
Friday – Cardio (Higher Intensity)
- 20–30 minutes interval training (e.g., walk/run or bike sprints)
- Optional: light stretching afterward
Saturday – Active Recovery
- Light activity: walk, gentle yoga, or recreational movement
- Focus on hydration and rest
Sunday – Rest Day
- No structured workout
- Prioritize sleep, relaxation, and mental reset