Informed sports









Structuring a Workout for Beginners


Hiring a professional trainer is an effective way of making and tracking progress when working out, but this can be an expensive option that isn’t accessible for everyone. Why not try creating a schedule yourself? This way your workout is completely personal, realistic, thoughtfully designed and you can change it to suit you and your life, as and when you need.

Establish what you are trying to achieve

First of all, you need to decide and understand what you are wanting to achieve, and what your end goal is going to be. Whether you want to lose weight, tone up or build muscle mass, the first step is to set out your personal goals. Why not grab a blank notepad and keep this for noting down what your workout ideas, this will help you to remain focussed on what you are setting out to do. These are the guiding principles that will really help you to keep on track and it’ll be easier to notice what needs to be changed as you grow and improve within your workout routine. 

Consider when you will be exercising and for how long

The plan must be attainable for you, with the right balance of time spent being active and time to look after the children or be at work. You can avoid slipping up due to a lack of free time by writing a detailed schedule for the days you plan to work out. One hour a day is a great starting point, but sometimes our daily responsibilities can get in the way of having this much me time. So, try and figure out how much spare time you have in a day to dedicate to your workout, whether it is 20 minutes or an hour, you can structure your workout to your own lifestyle. Always factor in a warm-up, as this is essential in order to limit the possibility of getting injured.

Think about where you’ll be working out 

To a certain extent, this will be dictated by your fitness goals, but there is no harm in trying out other options from time to time. The three main places to get fit are the gym, outdoors or at home. Signing up to the gym is a great choice for strength or weight training, however, you can buy the equipment yourself and weight train from home – remember, this is all about you and what fits your lifestyle. Alternatively, local parks are popular with joggers and could have urban outdoor gyms with machines you can use alone, or while the kids play close by. At home, you can complete cardio workouts using an exercise DVD with no extra equipment, or invest in a running machine or bike if you have the space available. Of course, you could try different locations each week. This keeps things interesting and gives you a way of tackling any points of weakness, whilst also improving on your strengths.

Pick a routine but be ready to change if it gets repetitive

If your workouts are beginning to feel like a grind and you’re not as inspired as you used to be, you need to inject a little variety. Whether it’s changing the route of your run, swimming instead of cycling or alternating rep schemes, there are many ways to avoid repetition. Also, by adding new features to the plan you’ll be working different sets of muscles and joints, so the risk of injury is minimised. Creating your own workout doesn’t have to be difficult, find out more about effective easy to structure a workout.