How To Create Your Own Workout Plan

How To Create Your Own Workout Plan

How To Create Your Own Workout Plan

If you want to create your own workout plan but don’t know where to start, we can help.  But before you start building a workout plan, you need to have some idea of  what is it you want to achieve.

Be specific; to create your own workout plan you need to be clear about your own goals and objectives.  Responses like; “To lose weight”, “To tone”, “To get fit” aren’t good enough.  If that’s what’s in your mind; it’s time for some tough love sister!  Because in order to create a workout plan that’s worth doing, you need to be more passionate and specific about what you’re trying to achieve and you need to write it down.

Here are some examples of specific goals you can set:

  • Do a press up
  • Deadlift ‘X’ amount of weight
  • Build your biceps
  • Squat ‘X’ weight for ‘X’ reps
  • Build more definition in your back muscles
  • Drop your body fat % by ‘X’%
  • Grow your glutes until they don’t fit in your jeans anymore
  • Build a smaller, leaner physique
  • Do a pull up
  • A handstand
  • Make your ex mad

These are just some examples of the types of goals that you can set yourself before you start to create your own workout plan.  You can use any of the examples above, or you can come up with your own, just make sure it’s something that you know is going to drive you.  Your goals should be measurable, preferably not by bodyweight alone (with bodyweight there are too many variables that are outside of your control).  So pay particular attention to how you intend to prove your outcomes. 

Once you have your goal written down, you can build a workout plan around it.

How to structure your workout plans

When you create your own workout plan it is important to have a clear understanding of which muscles you’re working and why.  This goes a long way towards helping you to structure your plans so that you can achieve the most efficient outcomes.  Without this basic knowledge, your workout plan could potentially hold you back.

Each workout plan should include a well thought out:

  • Warm up
  • Workout

… And a…

  • Finisher

Your warm up should be focused on the muscles you intend to work during your workout phase, and your finisher can target either the primary or secondary muscles worked during your workout.

If you’d rather somebody else created your workout plans for you, check out Members Zone.  Members Zone is our online portal offering warm ups, workouts and finishers across 21 different training categories specifically for women in weightlifting.  Our plans are designed to be mixed and matched based on your desired outcomes, membership also includes dedicated 1:1 support and accountability.

Plan what exercises you’re going to do including reps and sets

We’ve already said that when you create your own workout plan you need to understand which muscles you’re working and why.  But that’s not all… To build a plan you’re also going to need to know a range of exercises and which of those exercises work the muscle groups you want to target.  

Beyond that; depending on your desired outcome, you’ll also need to plan how rep/sets you want to do.

As a guide:

Lower reps/higher volume will build strength and mass. 

Higher reps/lower volume builds endurance.

Mid reps/volume will position you between strength/mass and endurance.

For the most part you should focus your workouts in the mid-range.  However; low reps/high volume training has a valid place in many workout plans, as does the higher rep/lower volume technique.  

Commit to your workouts

Needless to say, t best workout plans in the world won’t work if you don’t.  Therefore, you need to plan how you are going to commit to the workout plans you create.

Plan how many days a week will you train and how long for?  Where are you going to perform these workouts?  We strongly recommend a well-equipped gym.

workout plans

Don’t over-complicate it

Ok, so after reading all of the above you may be thinking it’s all too confusing for you to create your own workout plans, but please don’t be put off.

To begin with, keep your workout plans as simple as possible.  Work the exercises you feel confident with and keep your rep/set range in the middle for now.  Worry about a more complex plan as you progress and build your confidence.

Monitor your progress

It cannot be stressed enough how important it is to write things down, even if it’s just on a post-it note.  If you don’t keep track of what you’re doing you’ll struggle to make consistent progress. 

People plateau when they get complacent, if you want to see long term and consistent results you absolutely must stay on top of your workout plans and performance.

We have already said that you should have your goals and workouts written down, beyond that, you should also keep a weightlifting tracker so that you can monitor your progress from one workout to the next.  This is particularly important if you have strength goals.

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