Are you ready to get serious at the gym, but don’t know where to start? You see areas on your body that need specific attention, but not sure how to target those muscle groups? What you need is a customized workout plan. Whether you are just getting started at the gym, or you merely need to mix things up to get over the plateau, see how you can create the perfect plan for you.
Determine Time Commitment
Your plan will be based mostly on your time commitment. How often do you plan on exercising? How long do you plan on devoting to the gym? If it’s 30 minutes or 2 hours, making the most of the time is critical. Create an effective and efficient workout with the time you have available. For instance, if 30 minutes 3 times a week is your max at this point, opt for a HIIT workout. Combine cardio with weight lifting to maximize effort.
Plan For Full Body
Regardless of time commitment, be sure you incorporate routines to work the entire body. This would mean finding an exercise for legs and butt, back and chest, arms and core. Choosing exercises that work multiple areas is a bonus. Squats, lunges and jumps work quads, butt and core when using weights. Add variety throughout the week. Don’t pick the same exercise to work the same areas throughout the week. If you do squats on Tuesday, opt for lunges on Thursday, or cable row one day and bench press the next workout session.
How Many and How Often?
The biggest dilemma at the gym is figuring out how many of each exercise to perform and how many times? The general rule of thumb, is performing 3-5 sets per exercise and 8-15 repetitions per set. If your goal is to build muscle mass, vary reps. For lower repetitions, use heavier weight, for higher reps, use lower weight and vary the reps and weights different days of the week to keep your muscles from becoming accustomed to one particular routine.
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