34: How to Create Your Own Workout Program
How to Create Your Own Workout Program: A Step-by-Step Guide to Empowering Your Fitness Journey
Have you ever felt frustrated with cookie-cutter workout plans that don’t quite fit your body, your goals, or your lifestyle? You’re not alone! Many people struggle to find a fitness routine that feels personal, effective, and empowering. But here's the truth: you have the power to design your own workout program that fits your needs perfectly. It’s time to take charge of your fitness journey in a way that’s intentional, impactful, and tailored to YOU.
In this episode of Broads Podcast, I walk you through the process of creating your own workout program, from identifying your goals to choosing the right exercises. Whether you're looking to build strength, improve endurance, or simply feel better in your body, this episode is packed with actionable insights that will guide you in building a plan that works for you.
Step 1: Define Your Fitness Goals
Before you dive into creating a workout program, get crystal clear on your goals. This is the foundation of everything you do moving forward.
Ask yourself:
What do I want to achieve with my fitness routine?
Am I looking to get stronger?
Do I want to lose weight or tone muscle?
Am I training for an event or a specific activity?
Your fitness goals will dictate the structure and focus of your program. It’s important to set realistic, measurable goals and break them down into smaller milestones. If your goal is to improve strength, for example, your program will look quite different from someone training for a marathon.
Tip: Write your goals down and keep them visible! This will not only serve as a reminder but also as a source of motivation.
Step 2: Choose Your Key Movements
The next step is to select the exercises that align with your goals. Start with a few key movements that target multiple muscle groups. Compound movements, such as squats, deadlifts, and push-ups, are great because they engage multiple muscles at once, helping you build strength more efficiently.
Key Movement Categories:
Strength: If your goal is strength training, focus on exercises that target the big muscle groups, such as the chest, back, legs, and core.
Endurance: For endurance, opt for exercises like running, cycling, or swimming that promote cardiovascular health.
Mobility and Flexibility: If you're looking to improve mobility, add yoga, Pilates, or dynamic stretching into your routine.
Mix in exercises that feel good to you and challenge your body in the ways you need. Your program should be both functional and enjoyable!
Step 3: Plan the Structure of Your Program
Now that you have your goals and exercises in mind, it’s time to decide how to structure your workouts. There are a few different approaches you can take:
Frequency: How often can you realistically work out? Start with 3-5 days a week, depending on your schedule and recovery needs. Consistency is key!
Intensity: Consider how hard you want each session to be. If you’re strength training, focus on heavier weights and fewer reps. If endurance is your goal, lighter weights with more reps may be appropriate.
Rest: Don’t forget to build in recovery. Your muscles need time to rest and repair after intense workouts, so schedule rest days to allow for this recovery.
Duration: Workouts can range from 30 to 60 minutes, depending on the intensity and your goals. Listen to your body—quality over quantity!
For example, a beginner program may include full-body workouts 3 days a week, while an intermediate lifter may want to break their workouts into different muscle groups (e.g., upper body and lower body splits).
Step 4: Track Your Progress and Make Adjustments
A workout program is not static—it should evolve over time based on your progress. Keep track of your performance and adjust the intensity or type of exercises as you get stronger. You might find that certain exercises become easier, or perhaps you plateau and need to change things up.
Tracking Tips:
Keep a workout journal to track reps, sets, and weights.
Take progress photos to visually track physical changes.
Listen to your body: If you’re feeling drained or experiencing pain, take a step back and reassess your program.
Don’t be afraid to experiment with different variations and movements. The beauty of designing your own program is the flexibility to adjust as you go.
Step 5: Add Variety to Keep Things Exciting
It’s easy to get bored with your routine if you do the same exercises every time. Keep your workouts fresh by adding variety to keep you engaged. Switch up exercises every 4-6 weeks to prevent plateaus and keep your mind and body challenged.
This could mean:
Trying new types of workouts like HIIT, yoga, or swimming.
Changing the rep scheme (e.g., going for higher reps and lower weight).
Using different equipment like dumbbells, kettlebells, resistance bands, or bodyweight exercises.
Step 6: Stay Consistent and Be Patient
The most important factor in creating a successful workout program is consistency. Results don’t happen overnight, but with patience and persistence, you’ll begin to see the changes you’ve been working toward. Celebrate your small wins along the way, whether it's lifting heavier weights, improving your endurance, or simply feeling more confident in your body.
Empower Your Fitness Journey
Creating your own workout program is an empowering process that allows you to tailor your fitness routine to your goals and your life. Remember: You are in control of your journey. Don’t be afraid to experiment, adjust, and most importantly, celebrate your progress. It’s your fitness, your rules!
Ready to start designing your own workout program? Share your fitness goals in the comments below or connect with me on social media to discuss your journey. Let’s empower each other to take our fitness to the next level!
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