The new year is a time when many people make lifestyle changes in order to achieve a desired goal known as a resolution. The most common resolutions are losing weight and exercising more, so if you’re brand new to exercise, haven’t gone to the gym in awhile, or have hit a fitness plateau, here is how you can schedule variety in your weekly workout routine.

Sample Weekly Workout Routine

Each individual’s workout routine will look different based on their goals and personal preferences. We’ve put together just a sample of what a weekly workout routine could look like. Your routine doesn’t have to follow in this exact order, but it’s a good starting point. This sample balances both strength and cardio. We’ve tried to incorporate a little variety of exercise so your weekly workout schedule doesn’t get dull or boring. As always, if you’re unsure of what exercises to do or how to do them, it’s best to undergo a fitness orientation/consultation with a personal trainer. If you have medical conditions, you should consult your physician before starting a new exercise routine.

Day 1: Upper-Body Strength Training

It’s no secret that strength training is an important part of every exercise routine. Strength training builds lean muscle, increases bone strength, and helps prevent injury. There are so many ways to do upper-body strength training, utilizing equipment such as barbell weights, kettlebells, resistance machines, bands, medicine balls, etc. It’s best practice to switch up your routine every 3-4 weeks to avoid hitting a plateau.

Day 2: Lower-Body Strength Training

There’s a saying that goes, “Friends don’t let friends skip leg day.” It may not be the most fun, but lower-body strength training is important for a balanced routine. Not only that, you should give yourself 48 hours between workouts that target the same muscle group, according to the Hospital for Special Surgery.

Day 3: Low-Impact Activity/Core

Low-impact activity is especially important for those with joint pain. Activities such as cycling, yoga, and swimming will still give you a great workout but will allow your joints to recover if preceded by high-impact exercise days. If you want to do some strength training on this day, you can also incorporate some core exercises that target your abs, obliques, and lower back.

Day 4: Rest & Recovery

As the saying goes, “your muscles are torn in the gym, fed in the kitchen, and built on the day of rest.” You may be eager to go hard, but never underestimate the importance of rest days. Especially for beginners, you should incorporate 1-2 rest days a week into your weekly workout routine. That doesn’t mean you can run off to the bakery and consume a ton of calories on your day off, however. Be sure to incorporate protein into your diet to help aid in muscle recovery. Lastly, you can do some light stretching or foam rolling.

Day 5: High-Intensity Interval Training

High-intensity interval training, or HIIT, is one of the most efficient types of exercise. HIIT can come in many forms, either cardio or strength training, so you can choose what best suits you. This type of exercise involves short bursts of really intense exercise followed by short recovery periods in between.

Day 6: Steady-State Cardio

While HIIT is more efficient, some people still prefer traditional steady-state cardio. Biking and running still has a place in a balance workout routine. Some studies have shown that steady-state cardio can actually help you live longer.

Day 7: Rest & Recovery

Once again, you can end the week on a rest & recovery day. You can take it easy and do some light stretching or foam rolling.

If you are just starting out, it’s best to plan on 30-60 minutes of exercise every day. It’s recommended to start slow and then increase the length and intensity of your workouts as you progress. As far as scheduling goes, pick a time of day where your motivation and energy levels are highest, like right before or after work.

If you need help achieving your goals or guidance through your workouts, you can work with the certified nutritionists and trainers at Lakeshore Sport & Fitness! Click the buttons below to learn more or get in touch with them today!

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