Last updated on May 31st, 2018
How To Develop A New Workout Plan
Developing a new workout plam 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 those crucial mistakes. In order to maximize your training, you need a plan- where is exactly what I’m going to guide you through!
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The truth is, most of us know we should workout, or at lest be active. Unfortunately, knowing isn’t doing and life gets in the way.
In my experience, there are a few reasons many people struggle to be fit and healthy. The first biggest hurdle I hear is that, as moms, you just don’t have time.
And I get that. With kids, your time is limited and valuable. So spending an hour or so in the gym + travel time isn’t always practical.
However, there isn’t just one way to be active. You have options! Make your workouts, faster, better located and more practical to get them in. Basically, make your new workout plan more realistic.
The other concern is simply not knowing what to do! Walking into a gym unprepared is scary and unproductive. If you fail to plan you plan to fail after all 😉
The truth is, there really are so many ways to design a new workout plan that sometimes t takes a bit of trial and error to find the best system for YOU. I promise, there’s no “one style fits all” approach.
There are however, a few aspects to consider when developing a new workout plan.
Note: this advice is for mamas who are fully able to workout and have already done some pelvic rehab with a specialist.
Tip #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.
While I prefer to lift heavy weights, for many moms working out a home is sometimes easier (and more effective, here’s why). Bands, Trx & workout videos are all great options (check out this blog post for my favorite pieces of at home workout equipment!)
Tip #2 Style
As I said, there are a lot of ways to work out. Choosing a workout style depends on your personal goals but also your workout preference (here’s how to maximize just bodyweight training for your goals).
Starting out with bodyweight exercises in either a circuit or tri-sets is a nice slow and controlled approach. If you’re short on time, fast paced circuits can be done in 10-30 minutes (here’s an awesome 10 minute circuit you can do with a couple of dumbbells!)
You can take a resistance training approach and again go for a slow and steady but heavy type workout to boost strength
Element #3 Frequency Of A New Workout Plan
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 programs are the best way to go.
Tip #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 and ability).
There are four big pillars that every person should place focus on when creating a new workout plan:
- 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 (targeting the posterior chain) 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)
Tip #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.
Don’t forget to pin these tips on creating a new workout plan!
Developing a new workout plan, o even a workout routine can be a bit daunting. Take the time to work out a plan and you’ll be better off and well on your way towards achieving your goals. And if you need help- ask! You don’t necessarily need a customized training program but templates more geared towards your specific goals are a great place to start!