How to Create a Workout Schedule

Taking the time to actually sit down and create a concrete schedule is the all-important first step toward building the body you want. After that comes the tough task of following it every week, but that's another topic for another day, for now let's just focus on putting a workout schedule together.

Difficulty: Easy

Instructions

Planning

1. Sit down with a weekly calendar and determine how many days of the week you are willing to exercise.

2. Decide what specific type of exercise you want to engage in. For instance, cardiovascular exercise will help you lose fat, whereas lifting weights will build muscle.

3. See Section 2 for devising a cardiovascular exercise plan.

4. See Section 3 for devising a weight-lifting program.

5. Commit yourself to exercising according to your plan. This is the most important step.

6. Follow your schedule for at least one month. The results you'll see after four weeks should be enough to keep you motivated.

Cardiovascular Exercise

7. Incorporate 30-minute exercise sessions into your schedule. Thirty minutes of daily exercise is adequate for most people.

8. Decide on a form of cardiovascular exercise for a specific day of the week. Using a treadmill or stair-climbing machine, jogging, biking, and swimming are all effective forms of cardiovascular exercise.

9. Warm up and actively stretch for 5 minutes before beginning any activity.

10. Exercise at a moderate pace for 20 minutes.

11. Follow with a 5-minute cool down.

12. Change your schedule to accommodate longer exercise periods when appropriate.

13. Stick to your schedule.

Weight Lifting

14. Set aside 30- to 60-minute workout sessions for lifting. If you don't spend a lot of time socializing or resting during your workout you can get a good session of lifting done in that time. Don't rest more than 60 seconds between sets.

15. Begin by performing total body workouts aimed at conditioning every major muscle group (upper body, lower body and back). Balanced development is extremely important.

16. Split your workouts as you become a more experienced lifter. This will enable you to better concentrate on specific muscle groups and areas. A common split that targets every major muscle group is: chest and triceps, back and biceps, shoulder and legs.

17. Rest your muscles between sessions. Allow each muscle group at least one day of rest between sessions. Your muscles can't grow unless they have time to rest and heal.

18. Tailor your schedule to best satisfy your goals.

19. Stick to your workout schedule.

Tips & Warnings

• Supplement your weight-lifting routine with cardiovascular exercise sessions to trim off fat and sculpt your body further.
• Expect to be sore after the first few sessions. That soreness reflects your body's efforts to repair and rebuild muscles, adapting them to their new workload, making them stronger.
• If you have any condition that could impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

Who Can Help:

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[exquisitecoils]

on 5/27/2009 awesome tips! I started my workouts a few weeks back and I have been keeping a food journal and workout plan/journal. It really works and it's a great way to stay motivated. I usually update my log during a commericial break.

[omghow]

on 5/27/2009 Sticking with a written exercise plan has more staying power when it plan out. Thanks for the suggestions. Cheers.

[vikki9]

on 5/27/2009 Thank you for these helpful scheduling suggestions.

[princessg]

on 5/27/2009 Thanks for the reminder...

[RFerriANP]

on 5/27/2009 As a medical clinican and a personal trainer I think scheduling is essential to fitness. However, I also think we have become to "polically correct" when it comes to getting people to work out and take care of themselves. I honestly feel if you can "schedule" mindless TV time you really do not have a real "excuse" to skip working out. As a society we simply need to get off our butts. It sometimes really is that simple.