{"id":43856,"date":"2022-06-17T01:47:08","date_gmt":"2022-06-17T01:47:08","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=43856"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-to-create-a-workout-plan","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/","title":{"rendered":"How To Create A Workout Plan?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#Do_I_Really_Need_A_Workout_Plan\" >Do I Really Need A Workout Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#What_Is_A_Good_Workout_Schedule\" >What Is A Good Workout Schedule?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#Specificity\" >Specificity\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#Measurability\" >Measurability\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#Achievability\" >Achievability\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#Realism\" >Realism\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#Time-Bound\" >Time-Bound\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#Things_To_Consider_When_Creating_Your_Workout_Plan\" >Things To Consider When Creating Your Workout Plan\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#Your_Current_Level_Of_Fitness\" >Your Current Level Of Fitness\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#How_Much_Time_You_Have\" >How Much Time You Have<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#Your_Ultimate_Why\" >Your Ultimate Why\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#The_Resources_Available_To_You\" >The Resources Available To You\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#Create_Your_Workout_Schedule_In_Five_Simple_Steps\" >Create Your Workout Schedule In Five Simple Steps<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#Step_1_Decide_On_Work_Days_And_Rest_Days\" >Step 1: Decide On Work Days And Rest Days\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#Step_2_Choose_Your_Workouts\" >Step 2: Choose Your Workouts\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#Step_3_Choose_Specific_Exercises\" >Step 3: Choose Specific Exercises\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#Step_4_Decide_On_Your_Workout_Split\" >Step 4: Decide On Your Workout Split<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#Full-Body_Workout\" >Full-Body Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#UpperLower_Split\" >Upper\/Lower Split<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#PushPullLegs_Split\" >Push\/Pull\/Legs Split<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#Step_5_Put_It_All_Together\" >Step 5: Put It All Together\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#Monday_Lower_Body_Workout\" >Monday (Lower Body Workout)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#Tuesday_Upper_Body_Workout\" >Tuesday (Upper Body Workout)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#Wednesday_Rest_Day\" >Wednesday (Rest Day)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#Thursday_Lower_Body_Workout\" >Thursday (Lower Body Workout)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#Friday_Upper_Body_Workout\" >Friday (Upper Body Workout)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#Saturday_Active_Rest_Day\" >Saturday (Active Rest Day)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#Sunday_Rest_Day\" >Sunday (Rest Day)\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Personal trainers can make a world of difference when it comes to helping people achieve their fitness goals. A certified personal trainer will possess the knowledge, skills, and ability to design and implement a safe and effective exercise program based on the specific needs of the client. <\/span><span style=\"font-weight: 400;\">However, not everyone can afford to hire a personal trainer, and even if you could, you may not be able to find a good match in terms of availability, personality, or expertise.\u00a0<\/span><span style=\"font-weight: 400;\">That&#8217;s where creating your own workout plan comes in. It may sound daunting, but with a little time and effort, you can design a plan that&#8217;s just right for you.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_I_Really_Need_A_Workout_Plan\"><\/span><b>Do I Really Need A Workout Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you do. When you&#8217;re a newbie, &#8220;winging it&#8221; or &#8220;going with the flow&#8221; might seem like an easy way to go, but it&#8217;s actually not very effective.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Getting away with this approach for a while, if your goals are fairly modest, may be possible. However, if you&#8217;re serious about making real progress, then you need to <a href=\"https:\/\/betterme.world\/articles\/sled-push-workout\/\">have a plan<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Creating a workout plan will force you to be specific about your goals and will give you a roadmap to follow as you make your way towards them.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, having a plan will help keep you accountable and <a href=\"https:\/\/betterme.world\/articles\/aqua-jogging-workouts\/\">motivated<\/a>, both of which are essential for long-term success.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Good_Workout_Schedule\"><\/span><b>What Is A Good Workout Schedule?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A good workout schedule is one that is based on the SMART principle. This stands for Specific, Measurable, Achievable, Realistic, and Time-bound.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Specificity\"><\/span><b>Specificity\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Specificity refers to the details of <a href=\"https:\/\/betterme.world\/articles\/the-fitt-principle\/\">your plan<\/a>. You need to be clear about what you want to achieve and what you need to do in order to get there.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance, a specific goal might be &#8220;to lose 20 pounds in 12 weeks by doing a combination of cardio and strength training three times per week.&#8221;\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Measurability\"><\/span><b>Measurability\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your goals should be quantifiable so you can track your progress along the way.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, you might measure your weight, body fat percentage, or the number of reps you can do for a particular exercise.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-43399 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/13-1024x576.png\" alt=\"how to create a workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/13.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/13-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/13.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/13-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/13.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Achievability\"><\/span><b>Achievability\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your goals should be challenging but achievable. They should push you outside of your comfort zone \u2013 but not too much to the point where you feel that they are far out of reach and impossible to accomplish.\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/fun-cardio\/\">Fun Cardio: The New Way To Enjoy A Workout &amp; Get In Shape<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Realism\"><\/span><b>Realism\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your goals should be realistic given your current circumstances.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance, if you&#8217;re a busy mother or father with a full-time job, then it&#8217;s probably not realistic to expect that you&#8217;ll be able to exercise for two hours per day, six days per week. A more realistic goal would be to exercise for 30 to 60 minutes, 3 to 5 times per week (<\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/wecan\/get-active\/physical-activity-guidelines.htm\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Time-Bound\"><\/span><b>Time-Bound\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your goals should have a timeline associated with them so that you can stay on track and make sure you&#8217;re making the progress you want to be making.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, a goal might be to lose ten pounds in eight weeks.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not putting a time limit on your goal is a recipe for disaster, as it&#8217;s easy to get sidetracked and push your goals off into the distant future.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-42482 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Things_To_Consider_When_Creating_Your_Workout_Plan\"><\/span><b>Things To Consider When Creating Your Workout Plan\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know what makes a good workout schedule, it&#8217;s time to start putting your own plan together.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some things to consider:\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Your_Current_Level_Of_Fitness\"><\/span><b>Your Current Level Of Fitness\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The first thing you need to consider is your current level of fitness. If you&#8217;re just starting, then you&#8217;re going to need a different plan than someone who has been working out for years.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your workout plan should be based on your current fitness level, so it&#8217;s neither too easy nor too difficult. It should also have an allowance for progressively increasing the difficulty level as you get stronger and more conditioned.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re a beginner looking to build muscle, a strength-training routine that starts you off with the basic compound exercises is a good place to start.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you&#8217;ve mastered those, you can move on to more difficult versions of the exercises or add in new exercises that target different muscle groups. You may also progressively overload your muscles by adding more weight, sets, or reps as you get stronger.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, if you&#8217;re a beginner looking to improve cardiovascular health, you might start with a walking program. As you get more fit, you can gradually add in jogging or running (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3902253\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Workout_Plan\">start transforming your life now<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-41479 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5733-1024x576.png\" alt=\"how to create a workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5733.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5733-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5733.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5733-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5733.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Much_Time_You_Have\"><\/span><b>How Much Time You Have<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the biggest challenges people face when it comes to working out is finding the time to do it. If you have a busy schedule, it can be tough to make time for a workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That&#8217;s why it&#8217;s important to consider how much time you have when creating your workout plan. For example, if you only have 30 minutes to work out, of course, you&#8217;re not going to be able to do a two-hour weight-lifting session.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, you&#8217;ll need to focus on exercises that are quick and efficient, such as circuit training or HIIT workouts. These types of workouts are designed to give you the most result in a short period.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Your_Ultimate_Why\"><\/span><b>Your Ultimate Why\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Without sounding too philosophical, it&#8217;s important to consider your &#8220;ultimate why&#8221; when creating your workout plan. This is the motivating factor that will keep you going even when you don&#8217;t feel like working out.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For some people, their ultimate why might be to improve their health. For others, it might be to build muscle or lose weight. Whatever your reason is, make sure it&#8217;s something that will keep you motivated even when the process gets tough.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Use the SMART (specific, measurable, achievable, relevant, and time-bound) system to make your &#8220;why&#8221; even more effective.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, a SMART goal might be to lose 20 pounds in three months by working out four days per week and following a healthy diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This goal is specific (lose 20 pounds), measurable (weigh yourself regularly), achievable (losing a pound or two per week, which is a healthy rate of weight loss), relevant (this goal is relevant to your overall health and fitness goals), and time-bound (three months).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Resources_Available_To_You\"><\/span><b>The Resources Available To You\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Ideally, you would have all the resources you need to achieve your fitness goals. But the reality is that most people don&#8217;t have access to a fully stocked gym or a personal chef.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When creating your workout plan, it&#8217;s important to consider the resources you have available to you. For instance, you can only work out at home, you&#8217;ll need to find exercises that can be done with minimal equipment.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your neighborhood doesn&#8217;t have any safe places to walk or run, you might need to get creative with your cardio workouts. If perhaps you can&#8217;t afford a gym membership, you&#8217;ll need to find free or low-cost alternatives, such as working out at a local park or using bodyweight exercises.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/beach-body-hiit-workouts\/\">Beach Body HIIT Workout For Beginners<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-40055 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1.png\" alt=\"how to create a workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1.png 770w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1.png 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Create_Your_Workout_Schedule_In_Five_Simple_Steps\"><\/span><b>Create Your Workout Schedule In Five Simple Steps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a fool-proof method for creating a workout schedule that will help you achieve your fitness goals:\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_1_Decide_On_Work_Days_And_Rest_Days\"><\/span><b>Step 1: Decide On Work Days And Rest Days\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The first step is to decide which days you&#8217;re going to work out and which days you&#8217;re going to rest. It&#8217;s important to have at least one day of rest per week, but you can have more if needed.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most people find that working out four or five times per week is a <a href=\"https:\/\/betterme.world\/articles\/bear-plank-chest-press\/\">good balance<\/a>. This gives you enough time to work out without feeling too overwhelmed or bogged down.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re just starting, you might want to start with two or three days per week and gradually add more as you get more comfortable with <a href=\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/\">working out<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You don&#8217;t have to spend rest days doing nothing either. You can still be active on your rest days by doing light exercises, such as walking or yoga.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A sample workout schedule might look like this:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday<\/b><span style=\"font-weight: 400;\"><strong>:<\/strong> Workout\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuesday: <\/b><span style=\"font-weight: 400;\">Workout\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday:<\/b><span style=\"font-weight: 400;\"> Rest day\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thursday: <\/b><span style=\"font-weight: 400;\">Workout\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday:<\/b><span style=\"font-weight: 400;\"> Workout\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Saturday:<\/b><span style=\"font-weight: 400;\"> Active rest day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sunday:<\/b><span style=\"font-weight: 400;\"> Rest day\u00a0<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-38877 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5419-1024x576.png\" alt=\"how to create a workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5419.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5419-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5419.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5419-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5419.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_2_Choose_Your_Workouts\"><\/span><b>Step 2: Choose Your Workouts\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Now that you know which days you&#8217;re going to <a href=\"https:\/\/betterme.world\/articles\/active-rest-day\/\">work out<\/a>, it&#8217;s time to choose your workouts. This depends on your goals and preferences. Strength training is good for building muscle and improving your overall health (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/news\/hsph-in-the-news\/strength-training-time-benefits\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cardio exercises, such as running or biking, are good for heart health and weight loss (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3902253\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Moreover, if you want to improve your flexibility, you can focus on stretching and mobility exercises.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A mix of different types of exercises is generally the <a href=\"https:\/\/betterme.world\/articles\/sprint-workouts\/\">best approach<\/a>, as it helps avoid boredom and gives you a well-rounded workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Going by the schedule above, your workout might look something like this:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday<\/b><span style=\"font-weight: 400;\"><strong>:<\/strong> Strength training + cardio<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuesday:<\/b><span style=\"font-weight: 400;\"> Strength training + cardio\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday:<\/b><span style=\"font-weight: 400;\"> Rest day\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thursday:<\/b><span style=\"font-weight: 400;\"> Strength training + cardio\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday:<\/b><span style=\"font-weight: 400;\"> Strength training + cardio\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Saturday:<\/b><span style=\"font-weight: 400;\"> Active rest day (walking, yoga, etc.)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sunday<\/b><span style=\"font-weight: 400;\"><strong>:<\/strong> Rest day<\/span><\/li>\n<\/ul>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Workout_Plan\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-38872 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5428-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5428.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5428-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5428.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5428-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5428.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_3_Choose_Specific_Exercises\"><\/span><b>Step 3: Choose Specific Exercises\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There are two types of exercises: compound and isolation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Compound exercises are multi-joint movements that work on multiple muscle groups <a href=\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/\">at the same time<\/a>. These are generally the <a href=\"https:\/\/betterme.world\/articles\/running-in-place\/\">best exercises<\/a> to pick since they help you get the most benefits during a workout or bang for your buck when you are hitting the gym.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They include exercises such as squats, deadlifts, presses, and rows.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Isolation exercises are single-joint movements that only work on one muscle group at a time. These can help target specific muscles, but they shouldn&#8217;t be the only exercises you do.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some isolation exercises include bicep curls, tricep extensions, and leg curls.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-38868 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491-1024x576.png\" alt=\"how to create a workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_4_Decide_On_Your_Workout_Split\"><\/span><b>Step 4: Decide On Your Workout Split<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;ve been trying to get your hands on a muscle group workout schedule, you may have come across something called a &#8220;workout split.&#8221; This is a simpler way of organizing your workouts to target different muscle groups on different days.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many different ways to split up your workouts, but here are a few of the most common:\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Full-Body_Workout\"><\/span><b>Full-Body Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This type of workout hits all of the major muscle groups in your body, such as your chest, back, shoulders, legs, and arms.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"UpperLower_Split\"><\/span><b>Upper\/Lower Split<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This type of workout splits the body into the upper and lower half. The upper half includes the chest, back, and shoulders, while the lower half includes the legs and arms.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"PushPullLegs_Split\"><\/span><b>Push\/Pull\/Legs Split<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This type of workout further splits the upper and lower body into three different groups. The &#8220;push&#8221; group includes the chest and shoulders, the &#8220;pull&#8221; group includes the back and arms, and the &#8220;legs&#8221; group includes, well, the legs!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Choosing a workout split is largely a matter of preference. If you&#8217;re just starting out, a full-body workout might be the best option, as it&#8217;s simpler to follow and doesn&#8217;t require as much time in the gym.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you become more experienced, you can start splitting up your workouts to target different muscle groups on different days.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The idea of a split is to give different muscle groups enough time to recover between workouts. For example, if you&#8217;re doing a full-body workout three days per week, you might want to give yourself a day or two rest in between each workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re doing an upper\/lower split, you can do four days per week, with two days dedicated to the upper body and two days dedicated to the lower body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And if you&#8217;re doing a push\/pull\/legs split, you can do five days per week, with a day dedicated to each group.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-38860 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182-1024x576.png\" alt=\"how to create a workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_5_Put_It_All_Together\"><\/span><b>Step 5: Put It All Together\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Now it&#8217;s time to put your workout plan together!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Using the information from the steps above, here&#8217;s what a sample workout plan might look like:\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Monday_Lower_Body_Workout\"><\/span><b>Monday (Lower Body Workout)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Squats: <\/b><span style=\"font-weight: 400;\">4 sets of 8 to 12 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Deadlifts<\/b><span style=\"font-weight: 400;\">: 4 sets of 8 to 12 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunges<\/b><span style=\"font-weight: 400;\">: 3 sets of 12 to 15 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Step-ups<\/b><span style=\"font-weight: 400;\">: 3 sets of 12 to 15 reps\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Finish off with 30 minutes of walking on the treadmill at an incline<\/b><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Tuesday_Upper_Body_Workout\"><\/span><b>Tuesday (Upper Body Workout)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bunch press<\/b><span style=\"font-weight: 400;\">: 4 sets of 8 to 12 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incline dumbbell press<\/b><span style=\"font-weight: 400;\">: 3 sets of 8 to 12 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dumbbell rows:<\/b><span style=\"font-weight: 400;\"> 3 sets of 8 to 12 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Shoulder presses<\/b><span style=\"font-weight: 400;\">: 3 sets of 8 to 12 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pull-ups<\/b><span style=\"font-weight: 400;\">: 3 sets of max reps<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Finish off with 20 to 30 minutes of light cardio<\/b><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Wednesday_Rest_Day\"><\/span><b>Wednesday (Rest Day)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Thursday_Lower_Body_Workout\"><\/span><b>Thursday (Lower Body Workout)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Squats<\/b><span style=\"font-weight: 400;\">: 4 sets of 8 to 12 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Deadlifts<\/b><span style=\"font-weight: 400;\">: 4 sets of 8 to 12 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunges<\/b><span style=\"font-weight: 400;\">: 3 sets of 12 to 15 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Step-ups:<\/b><span style=\"font-weight: 400;\"> 3 sets of 12 to 15 reps\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Finish off with 30 minutes of walking on the treadmill at an incline<\/b><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Friday_Upper_Body_Workout\"><\/span><b>Friday (Upper Body Workout)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bench press<\/b><span style=\"font-weight: 400;\">: 4 sets of 8 to 12 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incline dumbbell press<\/b><span style=\"font-weight: 400;\">: 3 sets of 8 to 12 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dumbbell rows<\/b><span style=\"font-weight: 400;\">: 3 sets of 8 to 12 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Shoulder presses<\/b><span style=\"font-weight: 400;\">: 3 sets of 8 to 12 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pull-ups<\/b><span style=\"font-weight: 400;\">: 3 sets of max reps<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Finish off with 20 to 30 minutes of light cardio<\/b><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Saturday_Active_Rest_Day\"><\/span><b>Saturday (Active Rest Day)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li aria-level=\"1\"><b>Yoga, swimming, or any other low-impact activity<\/b><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Sunday_Rest_Day\"><\/span><b>Sunday (Rest Day)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Making your own workout plan can be challenging without hiring a certified personal trainer but it isn\u2019t impossible. A sample workout plan that you can use to get started on your fitness journey is discussed above to give you a headstart.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of course, this is just a starting point, so you&#8217;ll need to experiment and see what works best for you. However, if you follow the tips in this article, you&#8217;ll be well on your way to making and figuring out what workout plan works best for you.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Create_A_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Personal trainers can make a world of difference when it comes to helping people achieve their fitness goals. A certified personal trainer will possess the knowledge, skills, and ability to design and implement a safe and effective exercise program based on the specific needs of the client. However, not everyone can afford to hire a [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":43857,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[62],"tags":[],"coauthors":[117],"class_list":["post-43856","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-tips"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Create A Workout Plan? - BetterMe<\/title>\n<meta name=\"description\" content=\"Here&#039;s \u2605 HOW TO CREATE A WORKOUT PLAN \u27a4 that works for you. Follow these simple steps and you&#039;ll be on your way to reaching your fitness goals in no time!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Create A Workout Plan?\" \/>\n<meta property=\"og:description\" content=\"Here&#039;s \u2605 HOW TO CREATE A WORKOUT PLAN \u27a4 that works for you. Follow these simple steps and you&#039;ll be on your way to reaching your fitness goals in no time!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_2053331444.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"683\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/5ad1b40fb8312f20d3477723bc0cc58d\"},\"headline\":\"How To Create A Workout Plan?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/\"},\"wordCount\":2406,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_2053331444.jpg\",\"articleSection\":[\"Fitness Tips\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Personal trainers can make a world of difference when it comes to helping people achieve their fitness goals. A certified personal trainer will possess the knowledge, skills, and ability to design and implement a safe and effective exercise program based on the specific needs of the client. <\/span><span style=\\\"font-weight: 400;\\\">However, not everyone can afford to hire a personal trainer, and even if you could, you may not be able to find a good match in terms of availability, personality, or expertise.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">That's where creating your own workout plan comes in. It may sound daunting, but with a little time and effort, you can design a plan that's just right for you.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Do I Really Need A Workout Plan?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yes, you do. When you're a newbie, \\\"winging it\\\" or \\\"going with the flow\\\" might seem like an easy way to go, but it's actually not very effective.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Getting away with this approach for a while, if your goals are fairly modest, may be possible. However, if you're serious about making real progress, then you need to <a href=\\\"https:\/\/betterme.world\/articles\/sled-push-workout\/\\\">have a plan<\/a>.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Creating a workout plan will force you to be specific about your goals and will give you a roadmap to follow as you make your way towards them.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Additionally, having a plan will help keep you accountable and <a href=\\\"https:\/\/betterme.world\/articles\/aqua-jogging-workouts\/\\\">motivated<\/a>, both of which are essential for long-term success.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is A Good Workout Schedule?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A good workout schedule is one that is based on the SMART principle. 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