How to Set Up a Workout Plan

Starting a workout plan is not easy, but it's the first step in making an effort to change your life. Before you start your new workout plan, you need to determine why you're working out. Do you want to build muscle, lose weight, tone up, or simply maintain your health? Your focus area will determine the type of workout you should do. It's important to focus on your goals, not everyone else's. Everyone is different, meaning your workout journey should be tailored to your needs and goals.

Method 1

Method 1 of 3:

Setting and Meeting Your Goals

Time management is key to accomplishing any goal, and your workout routine is no different. Pick a time of day that works best for you; do morning workouts if you enjoy waking up early, or schedule or gym visits on the way home from work if that better fits your schedule. Whatever schedule you decide on, it is important that you stick to it.
2
Write down your short- and long-term goals. Create goals that are able to be measured, such as losing an inch off your waist, losing 5 pounds, or running a mile without stopping.^{[1]XExpert SourceFrancisco Gomez
Fitness CoachExpert Interview. 24 October 2019.} Start with short-term goals that you can accomplish within the first month, then set 1-5 long-term goals that you plan to achieve in a year or more. Each month, you can set new short-term goals that will help you reach your long-term goals.^{[2]XResearch source}
- When you reach the goal, check it off so that you can see how far you've come.
- It's a good idea to choose goals that reflect more than just how you look. For example, you might include running a 5K on your list alongside fitting into a lower pants size.
- Set goals that relate both to your workout and your diet. For example, your short-term goals for the month could be running a full mile and sticking to your calorie goal each day.
Encourage yourself to stick to your workout plan. If you pay in advance for a fitness class, you'll be more likely to attend. You could also schedule workouts with other people (friends, trainers, your significant other) as a motivator.
When you check off a goal, give yourself a reward. A few examples would be getting yourself a spa day after sticking to your workout plan for 3 weeks, or treating yourself to a vacation for completing 6 months of your workout plan.^{[3]XResearch source}
5
Set realistic expectations and time-frames. It is important to understand that results take time and dedication. Remember that this is a new lifestyle, and if you stay on track, you will begin to see results.
- For example, it's unrealistic to expect to lose 10 pounds in 1 week. Trying extreme workout and diet plans to achieve unrealistic goals can be dangerous to your health.^{[4]XResearch source}
6
Make it fun. Joining a dance class, playing a sport, or turning your workout into a game or competition with family and friends can make your transition into exercise easier and more enjoyable. When our brains relate exercise to something fun, it becomes more enjoyable to do.
- Some of the most popular workout classes include hip-hop dance, Zumba, yoga, and kick-boxing. There are classes at all levels, so don't be afraid to try something new. These classes are usually taught by professionals to give you the instruction and encouragement that you need. Go online to find classes near you.
- Join a community basketball league or volleyball team. These team sports are great for building motivation and introducing your body to exercise. Go online to see how you can get involved.
- It's a good idea to check the credentials of any instructors or personal trainers. Additionally, ask for references from current or former clients.
Don't find excuses not to exercise, stick to the workout schedule that you've planned. It's commonly said that it takes three weeks to develop a new habit, so be strict with yourself, especially during the first 3 weeks of your workout plan. The first few weeks are going to be the toughest, but once you hit the three-week mark, your new exercise habit will start to become easier.^{[5]XResearch source}
Working out can be tough, following a diet can be challenging, but don't give up! Mistakes happen, so don't punish yourself when they do. Stay positive, and stick to your new lifestyle as closely as possible. Allow yourself a few days for fun and rest, but push yourself to maintain the workout schedule you've established.^{[6]XResearch source}
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Method 2

Method 2 of 3:

Exercising For Weight Loss

1
Focus on cardio exercises if your primary goal is to lose weight. Cardio is meant to boost your metabolism and get your heart pumping, both of which contribute to fat loss. Popular cardio exercises include running, jogging, using the elliptical, and jumping rope. There are also many cardio focused classes, such as Zumba and Aerobics, that can serve as a nice introduction to the world of fitness.
- Ideally, you should aim for at least 30 minutes of cardio every day. If you're just beginning, start with three days a week. After two weeks, increase your workouts to four days a week. As soon as your body adjusts to the frequency of your workouts, add another day. Don't forget to allow your body to rest 1-2 days per week.
- Include variety in your cardio exercises. Changing your routine and targeting different muscles will give your workouts better results. For example, do your cardio on the treadmill on Day 1, combine jumping jacks and running in place for your cardio on Day 2, and do your cardio workout on the elliptical machine on Day 3.
- Warm up by stretching before you exercise to prevent injury.^{[7]XResearch source}
2
Add strength training to your workout for the best results. Strength training for weight loss includes exercises that use free weights (dumbbell curls, arm lifts), weight machines (leg press, roman chair), and body weight training (push-ups, squats, and ab crunches). Although cardio should be your biggest focus, including simple strength training into your workouts will allow your body to replace fat with muscle.
- There are beginner, intermediate, and advanced strength training exercises. Determine your experience level, and then decide which exercises to include in your workout. If you're a beginner, starting with simple strength training, such as push-ups, ab crunches, lunges, squats, and dumbbell curls is recommended.
- Because different exercises work different muscles, include a variety of exercises to achieve best results. For example, do lunges and squats, as opposed to just lunges. Do ab crunches and planks instead of regular sit-ups.^{[8]XResearch source}
3
Count calories to better control your diet. To lose fat, you need to burn more calories than you consume.^{[9]XExpert SourceFrancisco Gomez
Fitness CoachExpert Interview. 24 October 2019.} Be aware of your caloric intake, and create a goal based on how much you want to lose. For women, your total calories consumed should be at least 1,200 per day, while men should eat at least 1,500 per day.
- For example, if you burn 500 more calories than you eat every day for a week, you will lose roughly 1-2 pounds that week. That equates to about 30 minutes per day of high intensity cardio exercise.
Dieting can be difficult, but if you're able to control what you eat, you'll see better results from your workout. Replace unhealthy snacks, such as chips and candy, with fresh fruits and vegetables. Replace burgers and pizza with lean meats, like skinless chicken breast and salmon. Do your best to avoid processed foods altogether.
5
Drink a lot of water. Drinking water is one of the best things you can do for your body. It flushes out toxins, carries nutrients to your cells and organs, and keeps you hydrated. Not only is dehydration harmful to your health, it can also slow down your weight loss process.
- It is recommended to drink 8 glasses of water per day. ^{[10]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
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Method 3

Method 3 of 3:

Building Muscle

1
Build muscle by focusing your workout plan on strength training. Strength training includes exercises that use free weights, weight machines, resistance training, and body weight training. The specific exercises you do will be determined by your experience level. Figure out how much weight you feel comfortable lifting, and stop an exercise if it is too difficult.^{[11]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
- Workouts may include exercises such as barbell squats, dumbbell curls, bench pressing, calf raises, and pull ups.
- 2-3 days of strength training per week is a good place to start.^{[12]XExpert SourceFrancisco Gomez
  Fitness CoachExpert Interview. 24 October 2019.} Your body is going to be using new muscles and will need more time to rest.
- To build muscle, you should select a weight with which you can complete at least 8 reps, but not more than 15. (Rep means repetition. 8 reps would mean lifting the same weight 8 times). If you cannot do 8 reps, the weight is too heavy. If you can easily do more than 15 reps, the weight is too light. The goal is to challenge yourself, not hurt yourself.^{[13]XResearch source}
- Always warm up and cool down. Injury is more likely when your muscles are stiff, which is why warmups and cool downs are so important. Stretching before and after you exercise is a great way to loosen up your muscles. Walking before a run or a jog is a nice way to ease into your workout. Sitting in a sauna or taking a hot bath after a workout is also a pleasurable way to relax after a good workout.
- As a safety precaution, it is recommended to have a spotter while strength training if you're using a very heavy weight. A spotter is someone who is there to make sure you don't drop any weights on yourself, or injure yourself in any way.^{[14]XResearch source}
2
Tone your body. Toning consists of building muscle, and having a low enough body fat percentage so that this muscle can be seen. As you lose fat and build muscle, you will begin to look more toned. Aim to do 30 minutes of cardio per day, as well as 3 days of strength training per week to achieve the best results.
- An exercise routine to tone your body will consist of strength training and cardio. In your workout, include a combination of cardio exercises - like running, doing jumping jacks, or getting on the elliptical - and strength training exercises - like doing ab crunches, push ups, squats, lunges, and dumbbell curls. Combining these types of exercises in every workout will lead to a more toned physique.^{[15]XResearch source}
- You should start off by doing 1-3 sets of 12-15 repetitions at a light weight for all of your strength training exercises. For example, you might do 12-15 lunges, then rest for 30-60 seconds. Next do your second set of 12-15 lunges, followed by 30-60 seconds of rest. Finally, do your last set of 12-15 lunges to complete your 3 sets. It's best to start with 1 set the first week and work toward 3, based on how your body feels. In the beginning, this should be done for every strength training exercise you do. Try to do at least 5 different strength training exercises per workout.^{[16]XResearch source}
3
Add variety to your workouts. Alternate the focus of your workouts to give each area a break. An example would be doing core exercises on Mondays, lower body exercises on Wednesdays, and upper body exercises on Fridays.
- Although they work different muscles, squats, lunges, and kicks are all lower body workouts. Rotating these exercises will benefit your workouts.
- Always give yourself days to rest! Your body won't function properly if it is overworked or injured, so allow your muscles to recover at least 1-2 days per week. ^{[17]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
4
Make sure you are eating enough protein to build muscle. You should eat a 3 ounces (85 g) serving of protein with each meal, as well as a protein-rich snack. Good sources of protein include lean meats, fish, eggs, legumes, low-fat dairy, nuts, meat replacements, and hemp or chia seeds.
- The recommended amount of protein intake per day is 0.8 to 1 gram of protein per kilogram of weight. If you know your weight in pounds, you can find it in kilograms by multiplying by .45. For example, if you weigh 200 pounds, then your weight in kilograms would be 90 kg. To find the low end of your range, you'd multiple 90 kg by 0.8, which equals 72. This means you should consume between 72-90 g of protein per day.^{[18]XResearch source}
- You should also eat plenty of vegetables, as well as complex carbohydrates like sweet potatoes, beans, peas, and whole grains, such as brown rice, amaranth, and quinoa.
- Limit your consumption of foods that are high in calories and simple sugars, such as breads and pastries, fried foods, hamburgers, and ice cream.^{[19]XResearch source}
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Expert Q&A

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How should I start my workout plan?
Francisco Gomez
Fitness Coach
Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.
Francisco Gomez
Fitness Coach
Expert Answer
The best thing you can do is start off slow. Start with low weights you're comfortable using and focus on your form. Each week, increase the weight of the number of reps by 10%.
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Tips

Having a workout buddy can help make the process more successful.
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Get a personal trainer to help you determine your ideal exercise regimen.
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Make sure you are sleeping at least 7-9 hours per night to be fully rested.
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