A well-rounded workout plan can do wonders for your mood and sleep by offering the benefits of physical activity. The secret to a successful routine is mixing things up with cardio, full-body, stretching, and weightlifting exercises. Even though general advice recommends aerobic and strength training, your unique fitness goals will shape your weekly workout routine.
Here’s a sample weekly schedule created by Jacklyn Romano, a certified physical therapist, and Sharon Gam, a PhD-certified personal trainer. They designed this plan to help you build a regular exercise habit. Each day offers something different:
The CDC suggests adults aim for at least 150 minutes of moderate-intensity activity each week. This breaks down to about 30 minutes a day for five days, plus two days of muscle-strengthening activities.
Make sure to spend five to ten minutes warming up before each workout to help avoid injuries. Dynamic stretches like butt kicks and high knees will get your blood moving and prep your muscles. Likewise, end your session with a cool down to safely lower your heart rate, whether that means stretching or taking a leisurely walk.
This sample plan includes four muscle-strengthening sessions each week: two for the upper body and two for the lower body. Stick to the same exercises in each session and gradually increase the weights and reps as you get stronger. Romano suggests progressive overload, which means increasing the weight or repetitions as an exercise becomes easier. A good starting point is three sets of 10 reps, with a minute rest in between.
Your age and fitness level may affect how many reps you perform and the weight you use. The goal is to challenge your muscles without making the exercises too easy.
Some skip stretching altogether, but flexibility is essential for maintaining joint range of motion and preventing injuries. Stretch each side of your body for 30 seconds and repeat.
Aim for at least 30 minutes of aerobic activity, like biking, jogging, running, or walking. Moderate-intensity lets you chat while exercising, while vigorous intensity means you can only get out a few words without stopping. You can also use heart rates to gauge intensity. To find your maximum heart rate, subtract your age from 220. For moderate exercise, aim for 50-70% of that number, while vigorous activity ranges between 70 and 85%.
Steady-state cardio boosts stamina for your heart and lungs, reducing the risk of diseases like diabetes, heart disease, and stroke. Your body becomes more efficient at moving oxygen and nutrients into your muscles while removing waste.
For your lower body strength session, focus on compound lifts, which work multiple muscle groups, like deadlifts. Do 10 reps for three sets with a minute of rest in between.
On arm day, while your legs recover, concentrate on biceps, triceps, and chest muscles. Do 10 reps for three sets of each exercise, with a minute of rest in between. Finish with a core circuit, repeating exercises like crunches, planks, and Russian twists.
Your body needs time to recover. Muscle-strengthening creates tiny tears, which, when healing, make you stronger. Active rest days with activities like walking and stretching can keep you moving without over-exerting.
For another focused lower body session, target glutes with exercises like bridges and squats. Follow with weighted exercises such as deadlifts and hip thrusts.
Round out your week by targeting your back and shoulders. Begin with warm-up exercises like push-ups and pull-ups, modifying as necessary. Finish with five weighted exercises.
After a solid week of workouts, take time to recover with yoga or stretching. Rest days, whether active or lazy, are essential, so listen to your body.
Sticking to a consistent workout routine can be challenging. Consider inviting friends or joining classes to make it more enjoyable. Pair your workouts with a balanced diet, rich in nutrients like carbohydrates, healthy fats, and protein, to lower the risk of chronic illnesses. Adjust this plan as needed to better fit your goals, and remember that staying active and eating well are key to a healthy lifestyle.
