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How to build an exercise plan

How to build an exercise plan




One great way to really get the most out of exercise is to create yourself an exercise plan, it’s the best way for you to be able to implement exercise into your busy schedule. With that in mind this article will exercise planprovide advice on how you can build an exercise plan to help you reach your goals. I have always used an exercise plan to achieve the level of fitness that I want. They have always been a crucial in helping me organise my workout routines. I will also provide an example of an exercise plan to give you some idea of what it should look like.

What is an exercise plan?

An exercise plan is a guide that will help you towards achieving your goals. You can use an exercise plan to help you with staying on track with your fitness. you can take it with you to the gym so you know what exercises your need to do that day or you can use it at home in the same way. Exercise plans work great for providing motivation in moving forward and also as an accolade in seeing how far you’ve come.

Why do you need an exercise plan?

Having an exercise plan is a great tool in exercise as it provides you with a great way to track your progress, and will provide you with a much better success rate. It’s much the same as how most plans would work, you set your goals and then you can work towards them. It’s very simple and works as a great method for keeping you interested in what you want to achieve. Most people who go into exercise without a plan would be likely to get bored and give up. This is simply because they are not seeing any improvement in their fitness.

This is normal, though, it takes a very long time before you really start to see any improvement in your appearance. That doesn’t mean you’re not improving in strength, speed, stamina etc. Which is where having an exercise plan helps, you can see that progress and use that as feedback for your improvement.

What to do first?

You want to do some research. You will need to find out what exercises are going to be important for you to achieve your goals. This sort of research is easily done online. I personally like to use apps, there are many apps out there that will give you a detailed example of exercises and what benefits they have. I will include a link to the one I use the most.

Fitness & Bodybuilding

Then the next step when creating your exercise plan is to think about what you want to achieve first. In my experience focusing on too much at once is a bad idea. It’s much better to focus your attention on improving a few areas of your fitness. Rather than going all out. The only problem with this is when you’ve reached your goal, you then have to include ways to maintain that while increasing different areas. That isn’t too difficult. It just means that your workouts will become more intense the further you wish to progress. Once you have an idea in mind your ready to start building your exercise plan.

How to build your exercise plan?

There are many differeexercise plannt methods for this, so I will stick to what has worked for me. You want to do a rep based increase on your exercises. What I mean by this is you do an exercise and increase the reps as the week’s progress. If the exercise was push-ups then start by doing 3 sets of 12 reps, the next week increase this to 3 sets of 13, then 3 sets of 14 and so on.

Now you may reach a point where one week you can’t do a number of reps. In which case I recommend to repeat the previous week until you are able to advance. You can use this method with just about any exercise. You will generally start to see results fairly quickly with this method.

The other way you can do this method is by increasing weight to your exercise. Once you get to 15 reps of your exercise, start again. Go back to 12 reps but increase the weight. This would be sure to bring on some great results.

An example of an exercise plan

Here I will give you a simple layout for an exercise plan. This is just to give you an example of how you could layout your own. I will do this as if I was wanting to increase my strength in my arms. By doing three days of exercise a week

Days/ExercisesDumbbellsDipsPull-upsTriceps ExtensionReverse Curl
Monday3sets of 12 reps3sets of 12 reps3sets of 8 reps3sets of 12 reps3sets of 10 reps
TuesdayRestRestRestRestRest
Wednesday3sets of 12 reps3sets of 12 reps3sets of 8 reps3sets of 12 reps3sets of 10 reps
ThursdayRestRestRestRestRest
Friday3sets of 12 reps3sets of 12 reps3sets of 8 reps3sets of 12 reps3sets of 10 reps
SaturdayRestRestRestRestRest
SundayRestRestRestRestRest

 

That is my example of week one of an exercise plan, so that would be what we start with. Now I will give you an example of what the second week would look like.

 

Days/ExercisesDumbbellsDipsPull-upsTriceps ExtensionReverse Curl
Monday3sets of 13 reps3sets of 13 reps3sets of 9 reps3sets of 13 reps3sets of 11 reps
TuesdayRestRestRestRestRest
Wednesday3sets of 13 reps3sets of 13 reps3sets of 9 reps3sets of 13 reps3sets of 11 reps
ThursdayRestRestRestRestRest
Friday3sets of 13 reps3sets of 13 reps3sets of 9 reps3sets of 13 reps3sets of 11 reps
SaturdayRestRestRestRestRest
SundayRestRestRestRestRest

You will notice that the thing that changes each week is a number of repetitions you are doing of each exercise. To start with don’t pay attention to the number of reps. I’ve written this just as an example. So if you’re doing pull-ups and can only do 3 then try and do 3 sets of 3 reps. You use an exercise plan to improve your ability over time. Don’t worry if you can’t do everything to start with. The most important thing is that you complete the exercises with good form. If your form starts to suffer from an exercise, then drop the repetitions a bit.

You’ll also see that I included rest days. Letting your muscles have a day off to recover before you put them through the same workout again. As you start to build muscle you will notice that it all becomes a bit easier. You won’t be as sore the next day, if at that point you want to increase the days, then go ahead.

That is my advice on completely an exercise plan. I hope you found it helpful. If you liked this article check out some of our others here. Please like and follow us on Facebook and Twitter, and provide some feedback. If you’d like to be informed of our future posts then please subscribe.

Thank you for reading.

 

Author: James Burch

James is a health and fitness enthusiast who loves to try and help people. He writes from both knowledge and experience to give people guidance in all areas of health and fitness.

James Burch

James is a health and fitness enthusiast who loves to try and help people. He writes from both knowledge and experience to give people guidance in all areas of health and fitness.

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