How To Make Your Own Workout Program

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There are numerous workout programs on the Internet and if you are interested in fitness, you’ve probably tried some of them out. You’ve also probably attempted to change them in accordance with your own taste and schedule. And this is a good thing because our bodies are different and we all have a different amount of free time.

So, maybe it’s time to make your own workout program, one that perfectly fits you and your schedule. This will require more effort than just finding a program online, but it definitely has its advantages.

First of all, we have to look at how much time you can put in. Different people have different amounts of free time. Maybe you’re a stay-at-home dad and have all the time in the world. Maybe you work 10-hour shifts every day and can work out for no more than 30 minutes per day. That’s fine too, the first step is to KNOW how much free time you have and work with that. Ideally, you should be working 45 minutes to an hour. The more intense your workout is, the less time you need, but beginners might be discouraged with a very intense workout because, well, they’re tough. Really tough.

As far as the exercises you should be doing are concerned, just make sure you keep it simple. A full body routine two to three times a week is recommended. The muscle groups you should be targeting are your quads, butt, hamstrings, your pull muscles and your push muscles. And of course, your core, never forget the core. Pick a compound exercise for each muscle group and you’ll effectively be working every muscle in your body.

2Another thing to consider is the rep range. This depends on what you’re hoping to achieve. If you want super dense muscles and strength, go with heavy weight and not more than five reps per set. If you want muscular endurance in size, you should do more reps (12 to 15) with lighter weight. If you want a mix of both, stick to the classic 8 to 12 rep range.

Of course, consider resting between sets here. The more weight you lift, the more you should rest. In the 1 to 5 rep range, rest for 3 to 5 minutes. In the 4 to 7 rep range, 2 to 3 minutes. 8 to 12 reps, you should be resting no more than 2 minutes and if you’re doing muscle endurance exercises with more than 12 reps, a minute of rest is all you need.


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