How To Develop A Workout Program
Developing a workout program is difficult when you don’t know where to start. If you haven’t already, check out the Four Rules To Developing A Workout Routine to make sure you don’t make any of the crucial mistakes. In order to maximize your training, make sure you take into consideration a few crucial elements before getting to work!
You know you should stay fit and workout as a mama. But there are so many ways to do it that you’re a bit confused when it comes to making a program.
Welcome to being normal 😉
There really are so many ways to design a workout program. However, as a new-ish mama there are some things you need to consider:
Note: this advice is for mamas who are fully able to workout and have already done some pelvic rehab with a specialist.
Element #1 Equipment
When designing a program the first thing you’ll have to consider is what you have access to. Are you working out at home? The gym? Do you have bands? Weights? Figure out what you’ll be working with before trying to design anything. Click here for my favorite pieces of at home equipment!
Element #2 Style
As I said, there are a lot of ways to work out. Are you just getting back into the fitness world? Take it slow and steady. Do you want to step it up? Look for circuits and styles that increase your heart rate. Are you ready to lift? Make sure you know how, have experience or work with a qualified trainer.
Element #3 Frequency
Part of being fit is being consistent. Make sure when you design your program that you are practical about how any times per week you can workout.
Don’t be optimistic thinking you’ll get in five workouts each week, be realistic. If you do find you have extra workout time – awesome, go be active! But don’t overwhelm yourself when just getting back into it.
Ideally, you want to hit all muscle groups a couple times per week. For most mamas, full body is the best way to go.
Exercise #4 Exercises
You’ll also need to figure out what exercises you can do (based on your equipment and knowledge) and which exercises you should do (based on past experience, birth, and ability).
There are four big pillars that every person should place focus on:
- Squat – bodyweight squats, goblet, paused, dumbbell, back, front
- Hinge – glute bridge, hip thrust, deadlifts, pull through, swings
- Push – push ups, chest presses, overhead presses
- Pull – pull aparts,, rows of all sorts (bentover, trx, band, high, low etc)
As a mama you want to place your focus more on hinges and pulling for the main exercises of your workouts. Accessory work should also emphasize the posterior chain (back of body) more than the anterior.
Because as a mom you’re constantly rounded over, holding something in front of you and thus need strength in the back of your body to help keep you balanced and strong. You can check out my blog Top 10 Posterior Exercises For Mamas to give you some ideas.
In general though, you can start with doing two pulling exercises to every push exercise. So an example of one workout may look like this:
- A1. Bentover DB Row (pull)
- A2. DB Hip Thrust (hinge)
- B1. Lat Pulldown (posterior)
- B2. Cable Pull Through (hinge/posterior)
- C1. Goblet Squat (squat)
- C2. Cable Face Pull (pull/posterior)
- C3. Push Ups (push)
Element #5 Recover
Lastly, when develop a workout program be mindful of rest days. Performing full body workouts are great… but not every day of the week. Give your body time to recover from the workout and be ready for the next. A few great ways to do this are to complete three Full Body Workouts each week on Monday/Wednesday/Friday. Or, if you prefer to split your muscle groups, start with Upper/Lower/Rest/Fullbody.
Whatever you chose, be mindful of your muscles.