How to Build an Exercise Routine That Works for You
Written by: Cora Gold
One secret to an effective workout is personalized exercise. If you're wondering why some fitness programs work for others but not for you — the most probable reason is that the sequences are person-centered and customized for other people's needs. The chance of a successful workout increases with personalization.
How can you create one that's tailored for you? Below are ways to build a routine that meets your demands, preferences and level of abilities.
1. Understand Your Body Type
Knowing your body type is the first step in crafting an effective training drill. Women typically have three types of figures — ectomorph, mesomorph and endomorph.
Ectomorphs are characterized by lean physiques. They have narrow hips and shoulders, slender waists and longer limbs.
Mesomorphs have medium-sized frames featuring broader shoulders, slim waists, strong arms and legs, and moderate body fat.
Endomorphs have more volume of body fats and medium-to-large bone structure. They’re curvaceous or full-figured.
Your exercise regimen will also depend on your body type. Due to their leaner frames, ectomorphs find it challenging to gain weight or develop muscles. Meanwhile, endomorphs have difficulty shedding excess weight since they often carry that weight in the lower abdomen, thighs and hips.
Understanding your body type makes it easier to strategize on the kind of movement that best suits you and gives you faster results.
2. Choose the Right Exercises
Like body types, exercises also come in various forms. There is aerobics, strength, flexibility and endurance training. Follow these tips in developing custom routines.
Pick Something You Enjoy
It’s important to enjoy your sweat sessions so you can look forward to them. How? Choose a routine you find pleasurable. For example, cardio exercises will be the best category for you if you love running or swimming.
Adopt More Than One Form
Convert your hobbies into movement activities to introduce variety to your regimen. Consider sports or outdoor activities like hiking, gardening or rock climbing to keep you engaged for longer. Routine variations ensure your program addresses all domains of physical fitness, from muscle building to cardio, endurance and agility.
Apply the Hard-Easy Principle
This concept means alternating between tough and easy workouts to balance stress and recovery. You'll wear yourself out if you consistently do challenging routines. Switching between different levels of physical activity allows you to push yourself while allowing time for your sore muscles to heal.
3. Design Your Routine
Start with easy-to-moderate fitness sequences and increase the intensity as you go along. Consider these things when devising your training routine:
Frequency and Duration
The World Health Organization recommends at least 150 minutes of moderate movement weekly, about 30-45 minutes daily. Plan out how many times and for how long you'll work out every week. Create a schedule that doesn't conflict with your other responsibilities so you can prioritize your training.
Create a Balanced Schedule
Incorporate flexibility, mobility work, and strength to vary your routines and engage all muscles.
For example, make Monday your leg day and do three sets of 10–15 reps of squats or a mini circuit of 10 air squats, 10 alternating lunges, and 10 squats. These exercises can strengthen your hamstrings and quadriceps and prepare you for activities that require leg strength, like skiing during winter.
Opt for a different workout on Tuesday to target other areas of the body, such as your arms and chest. Take the same approach throughout the week so you aren’t focusing on improving just one area. This way, your activities are well-rounded.
Find an Exercise Partner
Before your conditioning sessions start, get an accountability partner. It can be a fellow fitness buff, your spouse, or someone else who can keep you motivated to achieve your goals.
4. Fit Exercise Into Your Lifestyle
To ensure exercise works for you, incorporate it into your existing routines instead of the other way around. For example, don’t set your workout at 6 a.m. if it’s also when your kids wake up. Instead, determine your available time slots and schedule workouts for those open periods. Doing so will leave you with no excuses to miss your training because you’re busy.
5. Couple Exercise With Good Nutrition
Diet and exercise go hand in hand. If you commit to increasing your movement, pair it with good eating habits. Intense and longer exercises won’t cancel the adverse health effects of a poor diet on your well-being, including your risk of heart disease and certain types of cancer. If losing weight is your main goal of exercising, prioritizing a healthy diet is necessary to see the results you want.
In addition to a wholesome diet, consider your hydration. You lose plenty of fluids when you sweat, so replenish your body by drinking plenty of water.
Make Exercise Enjoyable
Tailoring exercises to your own needs and preferences can increase your chance of success and, by extension, the achievement of your fitness goals. When routines are customized for you, it's easier to commit, participate and engage in the program. As a result, you can reclaim your life by increasing your daily movement in ways that work for you.