Build your ideal workout plan in 4 simple steps

Build your ideal workout plan in 4 simple steps

Whether you’re working out at home or at the fitness center, make the best use of your time and resources. This guide will help you find the information you need to create a strategic plan for staying healthy, improving your performance, and seeing results.

Define what motivates you

The first step of developing a winning mindset is understanding what makes you tick. Once you’ve defined your “big idea” goals and determined what will help you reach them, you’re ready to set interim goals that will define your journey and provide victories along the way.

Commit to SMART goals

You’ll have “big picture” goals that might seem too big to tackle, so break them down into mini-goals or 4-pillar activities that help you reach the bigger goals. Your big goal may be to “eat better,” but maybe your first goal for 30 days is to add 8 ounces of water intake each day until you’ve reached the recommended .5-1 ounce per pound of body weight. Then, set another goal to maintain that level of hydration for 21 days, or until you’re in the habit of making water intake a priority. Set another goal for the next month, then daily/weekly guideposts to get you there.

Small steps can have a big impact on your health, so break those big goals up and “eat the elephant” one bite at a time.

Do what you enjoy (mostly)

Planning weekly workouts around activities you enjoy can help you stay committed to a plan. If you enjoy hikes outside, plan some hikes outside rather than trying to force yourself to run. On the flip side, you may need to plan some work that challenges you so you can address weaknesses. We know planking for five minutes a day isn’t something most people enjoy, but it can be done if you work up to a 30-second plank, 10 times a day. Whatever your kryptonite – burpees, sit-ups, planks, push-ups, you name it – challenge yourself to do more of that when you’re up to it. If you’re not feeling motivated one day, do the thing you love instead. Even if it’s the all-important recovery day.

Need help planning? Use this Heart-Smart Workout builder to get started or use the EXOS DIY Weekly Plan.

Give yourself grace and space

A big part of making a change for the better is understanding that we have big expectations, and we’re still human. Be ready to forgive and forget if you miss a day or a small goal here and there. If you give yourself permission to mess up now and then, you’re more likely to re-commit and keep making progress. Just jump back in and keep those goals in your sights!