{"id":67789,"date":"2024-11-11T11:31:12","date_gmt":"2024-11-11T11:31:12","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=67789"},"modified":"2024-11-11T11:32:07","modified_gmt":"2024-11-11T11:32:07","slug":"how-to-make-a-workout-plan","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-make-a-workout-plan\/","title":{"rendered":"How to Make a Workout Plan in 7 Steps"},"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-make-a-workout-plan\/#What_Are_the_7_Steps_to_Creating_a_Workout_Plan\" >What Are the 7 Steps to Creating a Workout Plan?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-to-make-a-workout-plan\/#Step_1_Goal_Setting_for_Success\" >Step 1: Goal Setting for Success<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-make-a-workout-plan\/#Now_lets_get_practical_Heres_how_you_can_set_effective_fitness_goals\" >Now, let\u2019s get practical. Here\u2019s how you can set effective fitness goals:<\/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-make-a-workout-plan\/#Step_2_Decide_Your_What_When_and_How\" >Step 2: Decide Your What, When and How<\/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-make-a-workout-plan\/#Heres_a_direct_list_of_steps_to_guide_you\" >Here&#8217;s a direct list of steps to guide you:<\/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-make-a-workout-plan\/#Step_3_Familiarize_with_Exercise_Science\" >Step 3: Familiarize with Exercise Science<\/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-make-a-workout-plan\/#Step_4_Review_Your_Nutrition_Needs\" >Step 4: Review Your Nutrition Needs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-make-a-workout-plan\/#Step_5_Review_What_You_Need_to_Get_Started\" >Step 5: Review What You Need to Get Started<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-make-a-workout-plan\/#Step_6_Start_Slow_and_Gradually_Increase\" >Step 6: Start Slow and Gradually Increase<\/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-make-a-workout-plan\/#Step_7_Give_Yourself_at_Least_Six_Weeks\" >Step 7: Give Yourself at Least Six Weeks<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-to-make-a-workout-plan\/#What_Is_the_Most_Successful_Workout_Split\" >What Is the Most Successful Workout Split?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-to-make-a-workout-plan\/#How_to_Make_a_Weekly_Workout_Plan\" >How to Make a Weekly Workout Plan?<\/a><\/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-make-a-workout-plan\/#How_Do_I_Choose_a_Workout_Program\" >How Do I Choose a Workout Program?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-to-make-a-workout-plan\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-to-make-a-workout-plan\/#How_do_I_structure_my_workout_plan\" >How do I structure my workout plan?<\/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-make-a-workout-plan\/#Is_a_6-day_split_too_much\" >Is a 6-day split too much?<\/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-make-a-workout-plan\/#What_is_the_4-2-1_workout_split\" >What is the 4-2-1 workout split?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/how-to-make-a-workout-plan\/#How_long_should_a_workout_be\" >How long should a workout be?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/how-to-make-a-workout-plan\/#How_many_rest_days_should_I_have_per_week\" >How many rest days should I have per week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/how-to-make-a-workout-plan\/#Can_I_get_slim_in_1_week\" >Can I get slim in 1 week?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/how-to-make-a-workout-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">We&#8217;ve all been there. You join a class at the gym, go for a nice run, or try out the latest workout trend, feeling motivated and excited to get fit. But after a few weeks, your initial excitement fades away and you start skipping workouts, making excuses and eventually giving up on your fitness goals.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Make_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\/2024\/10\/gym.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sound familiar?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the main reasons people struggle to stick with a workout routine is not having a plan in place. Without a clear plan and structure, it&#8217;s easy to lose motivation and fall off track. That&#8217;s why creating a well-rounded workout plan is crucial for long-term success.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;ve never made a workout plan before, the idea can be overwhelming. Where do you even begin? Don&#8217;t worry &#8211; we&#8217;ve got you covered. Follow these 7 steps to create a workout plan that will help you reach your fitness goals and stay motivated along the way.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_7_Steps_to_Creating_a_Workout_Plan\"><\/span><b>What Are the 7 Steps to Creating a Workout Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 7 steps to creating a workout plan have everything to do with effectiveness. You want to use your time wisely, so you can get the most out of every workout. You also want to enjoy your workouts, so you stick with them in the long term. Here are the 7 steps to creating a workout plan:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_1_Goal_Setting_for_Success\"><\/span><b>Step 1: Goal Setting for Success<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Setting goals is the cornerstone of any successful workout plan. Without clear objectives, it\u2019s easy to drift aimlessly, struggling to find motivation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Goals provide direction and purpose, which makes each workout session meaningful. When these goals are specific, measurable, achievable, relevant, and time-bound (SMART), they become even more powerful. SMART goals serve as a roadmap, helping you track progress and make necessary adjustments along the way.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Scientific studies have shown that people who set specific goals are more likely to succeed. Why? Because specific goals break down the overwhelming task of getting fit into manageable actions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, instead of saying \u201cI want to get fit\u201d, you might say \u201cI want to be able to run 5 kilometers in under 30 minutes within the next three months\u201d. This clarity increases motivation and also provides criteria to measure success.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Make_A_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-67749\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/fitness-challenges-2024-1024x576.png\" alt=\"How To Make A Workout Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/fitness-challenges-2024.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/fitness-challenges-2024-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/fitness-challenges-2024.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/fitness-challenges-2024-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Now_lets_get_practical_Heres_how_you_can_set_effective_fitness_goals\"><\/span><strong>Now, let\u2019s get practical. Here\u2019s how you can set effective fitness goals:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Identify Your Motivation<\/b><span style=\"font-weight: 400;\">: Understand why you want to embark on this journey. Is it to improve your health, reduce stress, or boost your confidence? Knowing your &#8216;why&#8217; fuels your drive.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Define Clear Objectives<\/b><span style=\"font-weight: 400;\">: Outline what you want to achieve. Whether it\u2019s weight loss, muscle gain, or increased endurance, be clear about the outcome you desire.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Break Down Big Goals<\/b><span style=\"font-weight: 400;\">: Large goals can be daunting. Divide them into smaller, achievable milestones. This makes the process less intimidating and more rewarding as you tick off each milestone.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Establish a Timeline<\/b><span style=\"font-weight: 400;\">: Deadlines create urgency and help maintain focus. Set a realistic timeframe for each goal, accounting for any potential setbacks.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Write Them Down<\/b><span style=\"font-weight: 400;\">: Putting your goals on paper makes them tangible. It serves as a constant reminder of what you&#8217;re working toward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Track Your Progress<\/b><span style=\"font-weight: 400;\">: Regularly review your goals and assess your progress. This helps you stay on track and make necessary adjustments.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Celebrate Small Wins<\/b><span style=\"font-weight: 400;\">: Acknowledge and celebrate each milestone achieved. This boosts morale and keeps you motivated for the next challenge.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_2_Decide_Your_What_When_and_How\"><\/span><b>Step 2: Decide Your What, When and How<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">First, decide <\/span><b>what<\/b><span style=\"font-weight: 400;\"> type of exercise suits your goals. Are you aiming to build strength, improve endurance, or enhance flexibility? Each goal requires a different approach.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, strength training is ideal for <a href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-to-build-muscle\/\">building muscle<\/a> (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">), while <a href=\"https:\/\/betterme.world\/articles\/cardio\/\">cardio exercises<\/a> such as running or cycling improve cardiovascular health (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/7050-aerobic-exercise\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Flexibility and balance can be enhanced through yoga or Pilates.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Choosing the right type of exercise ensures that your efforts are effective and aligned with your objectives.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Next, figure out <\/span><b>when<\/b><span style=\"font-weight: 400;\"> you can consistently fit workouts into your schedule. Consistency is the key to achieving fitness success. Whether you\u2019re a morning person or prefer evening workouts, it\u2019s important to choose a time you can stick to regularly.\u00a0<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Make_A_Workout_Plan\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Research has suggested that exercising at the same time each day can help create a habit, which makes it easier to maintain long-term commitment (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7492403\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, decide <\/span><b>how<\/b><span style=\"font-weight: 400;\"> you will approach your workouts. This involves determining the structure and intensity of each session. Will you focus on <a href=\"https:\/\/betterme.world\/articles\/high-intensity-leg-workouts\/\">high-intensity interval training<\/a> (HIIT), steady-state cardio, or perhaps a mix of different methods?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consider your fitness level and experience when making this decision. Starting with a manageable intensity and gradually increasing it can help prevent burnout and reduce the risk of injury (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/exercise-intensity\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Heres_a_direct_list_of_steps_to_guide_you\"><\/span><strong>Here&#8217;s a direct list of steps to guide you:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Assess Your Fitness Level<\/b><span style=\"font-weight: 400;\">: Understand your current fitness capabilities. This will help you choose exercises that are challenging yet achievable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consider Time Availability<\/b><span style=\"font-weight: 400;\">: Look at your schedule and identify time slots when you can consistently work out. Consistency breeds success.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Select Appropriate Exercises<\/b><span style=\"font-weight: 400;\">: Choose exercises that are aligned with your fitness goals. Mix different types to ensure a well-rounded routine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plan Your Workout Schedule<\/b><span style=\"font-weight: 400;\">: Decide on the frequency of your workouts. Balance is the key &#8211; aim for a mix of strength, cardio, and flexibility exercises throughout the week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Determine Workout Intensity<\/b><span style=\"font-weight: 400;\">: Choose a level of intensity that suits your fitness level. Gradually increase the intensity as you get stronger and more comfortable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stay Flexible<\/b><span style=\"font-weight: 400;\">: Life can be unpredictable. Allow some flexibility in your plan to accommodate unexpected changes without losing momentum.<\/span><\/li>\n<\/ol>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/weight-loss-programs-for-women\/\">Weight Loss Programs For Women: Drop Pounds And Maintain The Result Over The Long-Haul<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_3_Familiarize_with_Exercise_Science\"><\/span><b>Step 3: Familiarize with Exercise Science<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There\u2019s a lot of misinformation surrounding fitness and exercise, so it\u2019s important to educate yourself on the science behind what makes a workout effective. Understanding exercise principles can help you avoid common mistakes and maximize results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Key concepts in exercise science include progressive overload, specificity, rest and recovery, and periodization (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Principles_of_Exercise\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Progressive overload<\/b><span style=\"font-weight: 400;\"> is the gradual increase of stress placed on the body through exercise over time (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9528903\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This allows for continuous improvement as your body adapts to new challenges.<\/span><\/p>\n<p><b>Specificity<\/b><span style=\"font-weight: 400;\">, or the principle of training specificity, states that you must train specific muscles or systems in order to see improvements in those areas (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Principles_of_Exercise\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if you want to improve your running performance, you must train with running rather than exclusively doing strength exercises.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Make_A_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66881\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/wall-pilates-to-lose-weight-1024x576.png\" alt=\"How To Make A Workout Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/wall-pilates-to-lose-weight.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/wall-pilates-to-lose-weight-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/wall-pilates-to-lose-weight.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/wall-pilates-to-lose-weight-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><a href=\"https:\/\/betterme.world\/articles\/muscle-recovery-time\/\"><b>Rest and recovery<\/b><\/a><span style=\"font-weight: 400;\"> are essential for muscle growth and injury prevention (<\/span><a href=\"https:\/\/blog.nasm.org\/why-rest-days-are-important-for-muscle-building\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Giving your body time to recover and repair after workouts is important for achieving fitness goals.<\/span><\/p>\n<p><b>Periodization<\/b><span style=\"font-weight: 400;\"> is the systematic planning of training cycles to peak at specific times, such as before a competition or event (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4637911\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). This helps prevent overtraining and allows for sustained improvement.<\/span><\/p>\n<p style=\"text-align: left;\"><strong>There are also some myths and misconceptions regarding exercise that you should be aware of, such as:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Spot reduction:<\/b><span style=\"font-weight: 400;\"> The belief that you can target specific body parts for fat loss through exercise. In reality, fat loss occurs throughout the body as a whole.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>No pain, no gain: <\/b><span style=\"font-weight: 400;\">Pushing yourself too hard and ignoring your body&#8217;s signals can lead to injury. It&#8217;s important to find a balance between challenging yourself and listening to your body&#8217;s limits.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lifting weights will make women bulky: <\/b><span style=\"font-weight: 400;\">Women don\u2019t have the same hormonal makeup as men, so it&#8217;s almost impossible for them to bulk up like bodybuilders without specifically training and eating for that goal, as well as the right genetics.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercise can cancel out a bad diet:<\/b><span style=\"font-weight: 400;\"> While regular exercise is important for overall health, it can\u2019t make up for an unhealthy diet (<\/span><a href=\"https:\/\/www.healthdirect.gov.au\/blog\/the-truth-about-exercise-and-eating-junk-food!\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Nutrition and exercise go hand in hand for optimal results.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There are many more principles and myths in exercise science that are worth exploring. The more you understand about the science behind fitness, the better equipped you&#8217;ll be to create an effective workout plan.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_4_Review_Your_Nutrition_Needs\"><\/span><b>Step 4: Review Your Nutrition Needs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A well-rounded fitness routine goes beyond just exercise. Nutrition plays a crucial role in supporting your body&#8217;s physical activity and overall health. It&#8217;s important to fuel your body with the right nutrients to support energy levels, muscle growth and repair, and overall performance (<\/span><a href=\"https:\/\/www.nutrition.org.uk\/creating-a-healthy-diet\/sport-and-exercise\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some key nutrition considerations for fitness:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calories<\/b><span style=\"font-weight: 400;\">: Your calorie intake should match your energy expenditure to maintain weight, or create a deficit to lose weight (<\/span><a href=\"https:\/\/www.nhs.uk\/live-well\/healthy-weight\/managing-your-weight\/understanding-calories\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Consult a healthcare professional or registered dietitian to get personalized advice.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Macronutrients<\/b><span style=\"font-weight: 400;\">: Protein, carbohydrates, and fats are essential macronutrients that provide the building blocks for your body to function properly (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK594226\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Make sure you&#8217;re getting enough of each in your diet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Micronutrients<\/b><span style=\"font-weight: 400;\">: Vitamins and minerals are micronutrients that support various bodily functions (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK597352\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Eating a diverse range of fruits, vegetables, whole grains, and lean proteins can help ensure you&#8217;re getting all the essential micronutrients.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In addition to these general guidelines, it&#8217;s important to listen to your body and make adjustments as required. Fueling properly before and after workouts can also improve performance and recovery.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_5_Review_What_You_Need_to_Get_Started\"><\/span><b>Step 5: Review What You Need to Get Started<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Before you jump into your new fitness routine, it&#8217;s important to make sure you have all the tools and resources you need.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some items to consider adding to your gym bag or home workout space:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Comfortable and supportive athletic shoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Appropriate workout attire (comfortable and breathable)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Resistance bands or weights for strength training<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A yoga mat or towel for floor exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Water bottle to stay hydrated during workouts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A journal or tracking app to keep track of progress and goals<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Make_A_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66875\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-calf-exercises-1024x576.png\" alt=\"How To Make A Workout Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-calf-exercises.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-calf-exercises-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-calf-exercises.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-calf-exercises-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_6_Start_Slow_and_Gradually_Increase\"><\/span><b>Step 6: Start Slow and Gradually Increase<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to listen to your body and start slow, particularly if you&#8217;re new to exercise. This gives your body time to adapt and prevent injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some tips for starting a new fitness routine:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with low-intensity exercises and gradually increase as you feel more comfortable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take breaks when needed and don&#8217;t push yourself too hard.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incorporate rest days into your schedule to allow for proper recovery.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_7_Give_Yourself_at_Least_Six_Weeks\"><\/span><b>Step 7: Give Yourself at Least Six Weeks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Results take time and consistency. Don&#8217;t be discouraged if you don&#8217;t see immediate changes. Stick with your routine for at least six weeks before you evaluate your progress and make adjustments.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some adjustments that can be made after six weeks include increasing intensity, changing up your exercises, or adjusting your nutrition plan.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Most_Successful_Workout_Split\"><\/span><b>What Is the Most Successful Workout Split?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The most successful workout split is one that fits your individual goals, schedule, and abilities. It&#8217;s important to find a routine that you enjoy and can stick to consistently.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some popular workout splits include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b><a href=\"https:\/\/betterme.world\/articles\/3-day-full-body-workout\/\">Full body workouts<\/a>:<\/b><span style=\"font-weight: 400;\"> These involve working all major muscle groups in one session, typically done 2-3 times per week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Upper\/lower split:<\/b><span style=\"font-weight: 400;\"> Dividing workouts into upper body and lower body days, usually done 4 times per week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push\/pull\/legs split: <\/b><span style=\"font-weight: 400;\">This involves separating exercises by pushing movements (e.g. chest press), pulling movements (e.g. rows), and leg exercises, typically done 3-4 times per week.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Ultimately, the best workout split is one that allows for adequate rest and recovery, includes a variety of exercises, and is aligned with your specific goals. Consulting a fitness professional can also help create an effective workout split tailored to your needs.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Make_A_Workout_Plan\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Make_a_Weekly_Workout_Plan\"><\/span><b>How to Make a Weekly Workout Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Follow the 7-step guide outlined in this guide to create a personalized weekly workout plan. Some key considerations include:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Setting specific, achievable goals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choosing exercises that are aligned with your goals and abilities<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incorporating different types of workouts (e.g. cardio, strength training, flexibility)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Periodizing your training for optimal results<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Paying attention to nutrition needs and making adjustments as needed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Starting slow and gradually increasing intensity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Giving yourself at least six weeks before evaluating your progress and making adjustments<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a sample weekly workout plan to give you an idea of how it may look:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday: <\/b><span style=\"font-weight: 400;\">Full-body strength training with weights<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuesday: <\/b><span style=\"font-weight: 400;\">Rest day or low-intensity cardio (e.g. walking, cycling)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday: <\/b><span style=\"font-weight: 400;\">Upper-body strength training and core exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thursday: <\/b><span style=\"font-weight: 400;\">Rest day or yoga for flexibility and mobility<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday: <\/b><span style=\"font-weight: 400;\">Lower-body strength training and HIIT (high-intensity interval training) cardio<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Saturday:<\/b><span style=\"font-weight: 400;\"> Active rest day with outdoor activities (e.g. hiking, swimming)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sunday:<\/b><span style=\"font-weight: 400;\"> Rest day or light yoga\/stretching.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/fitness-challenges-2024\/\">6 Fitness Challenges To Try Before 2024 Ends<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Choose_a_Workout_Program\"><\/span><b>How Do I Choose a Workout Program?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Should you decide to follow a workout program, here are some things you should consider in your selection process:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your goals and abilities:<\/b><span style=\"font-weight: 400;\"> Make sure the program is aligned with what you want to achieve and is suitable for your physical abilities.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Time commitment: <\/b><span style=\"font-weight: 400;\">Choose a program that fits into your schedule realistically. Be honest with yourself about how much time and effort you can dedicate.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Variety: <\/b><span style=\"font-weight: 400;\">Look for programs that offer a mix of exercises and training styles to keep things interesting and prevent boredom or plateaus.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progression:<\/b><span style=\"font-weight: 400;\"> A good workout program should have built-in progressions (e.g. gradually increasing weight, reps, or intensity) to continually challenge your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reputable source:<\/b><span style=\"font-weight: 400;\"> When choosing a workout program, make sure it&#8217;s from a reputable source such as a certified personal trainer or fitness professional.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember that the best workout program is one that you enjoy and can stick to consistently. Don&#8217;t be afraid to try out different programs until you find one that works for you.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Make_A_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66843\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/workout-challenges-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/workout-challenges.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/workout-challenges-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/workout-challenges.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/workout-challenges-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_I_structure_my_workout_plan\"><\/span><strong>How do I structure my workout plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">To structure your workout plan, start by setting clear fitness goals, such as building muscle, increasing endurance, or losing weight. Decide on the frequency of workouts each week, ensuring a balance of strength, cardio, and flexibility exercises.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Choose exercises that target major muscle groups and vary the intensity and duration to match your fitness level. Incorporate rest days to allow for recovery and prevent overtraining (<\/span><a href=\"https:\/\/blog.nasm.org\/why-rest-days-are-important-for-muscle-building\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_a_6-day_split_too_much\"><\/span><strong>Is a 6-day split too much?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A 6-day split can be effective for experienced individuals who are aiming for advanced fitness goals, such as bodybuilding. However, it may be too intense for beginners or those with limited recovery abilities. It&#8217;s important to monitor your body&#8217;s response and adjust accordingly, ensuring adequate rest and recovery to prevent burnout or injury.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_4-2-1_workout_split\"><\/span><strong>What is the 4-2-1 workout split?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The 4-2-1 workout split involves four days of weight training, two days of cardio, and one rest day per week. This split is designed to balance muscle building with cardiovascular fitness, offering variety and allowing for recovery while maintaining consistent physical activity.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_should_a_workout_be\"><\/span><strong>How long should a workout be?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A workout should typically last between 30 to 60 minutes, depending on the type and intensity of exercise. Shorter, high-intensity workouts can be effective for cardiovascular improvement and fat loss, while longer sessions may be necessary for endurance training or comprehensive strength workouts.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_rest_days_should_I_have_per_week\"><\/span><strong>How many rest days should I have per week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Generally, 1 to 2 rest days per week are recommended to allow your muscles to recover and grow, prevent fatigue, and reduce the risk of injury. The exact number of rest days you take will be dependent on your fitness level, goals, and the intensity of your workouts.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_get_slim_in_1_week\"><\/span><strong>Can I get slim in 1 week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Significant weight loss or body slimming in one week is unlikely and not advisable due to health risks. Sustainable weight loss involves a caloric deficit that is achieved through a balanced diet and regular exercise over time (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/weight-loss-a-healthy-approach\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Quick fixes may result in temporary changes and potential negative health effects (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK603752\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Make_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\/2024\/10\/gym.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Exercise science provides valuable knowledge and principles for creating an effective fitness routine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By understanding the importance of rest and recovery, incorporating periodization, avoiding exercise myths, fueling yourself properly with nutrition, gathering necessary resources, starting slow and gradually increasing intensity, giving yourself enough time to see results, and finding the best workout split for you, you can set yourself up for success in achieving your fitness goals.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>We&#8217;ve all been there. You join a class at the gym, go for a nice run, or try out the latest workout trend, feeling motivated and excited to get fit. But after a few weeks, your initial excitement fades away and you start skipping workouts, making excuses and eventually giving up on your fitness goals. [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":67791,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[59],"tags":[],"coauthors":[123,221],"class_list":["post-67789","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-plans"],"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 Make a Workout Plan in 7 Steps - BetterMe<\/title>\n<meta name=\"description\" content=\"Here&#039;s \u2605 HOW TO MAKE A WORKOUT PLAN \u27a4 and what you need to consider when choosing a workout program. 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Learn how many rest days are recommended and why quick fixes for weight loss may be harmful.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-make-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=\"2024-11-11T11:32:07+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/11\/shutterstock_1904111971-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1708\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Troy Hurst, PT, DPT\" \/>\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=\"Nderitu Munuhe, Troy Hurst, PT, DPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 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-make-a-workout-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-make-a-workout-plan\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/b269d7feae7ac9cf101597da7a75e8d4\"},\"headline\":\"How to Make a Workout Plan in 7 Steps\",\"dateModified\":\"2024-11-11T11:32:07+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-make-a-workout-plan\/\"},\"wordCount\":2429,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-make-a-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/shutterstock_1904111971-scaled.jpg\",\"articleSection\":[\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">We've all been there. You join a class at the gym, go for a nice run, or try out the latest workout trend, feeling motivated and excited to get fit. But after a few weeks, your initial excitement fades away and you start skipping workouts, making excuses and eventually giving up on your fitness goals.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Sound familiar?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">One of the main reasons people struggle to stick with a workout routine is not having a plan in place. Without a clear plan and structure, it's easy to lose motivation and fall off track. That's why creating a well-rounded workout plan is crucial for long-term success.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you've never made a workout plan before, the idea can be overwhelming. Where do you even begin? Don't worry - we've got you covered. 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