Getting Started: Creating a Workout Routine
Stepping into the gym for the very first time can be an overwhelming experience. So many machines, so many weights! How do you even get started?
Being successful at the gym and achieving your fitness goals is all about having a plan.
You know what got you into the gym in the first place--maybe you want to lose weight, build some muscle, or just get healthier.
Having a solid gym routine will help you to reach your goals and stay consistent.
First, plan for how much time you’re available to put into your new fitness routine.
How Often to Work Out
At minimum, you’ll need to plan for at least 150 minutes per week total of moderate-intensity cardiovascular exercise. Some people choose to split those minutes up by hopping on a cardio machine 5 times each week for 30 minutes. Others spend 50 minutes in cardio 3 times a week.
If you’re doing high intensity cardio (or mixed moderate and high intensity), you can cut the minutes in half and aim for 75 minutes each week of cardio. This can be something like high intensity interval training, cardio circuit training, or some other activity that gets your heart rate up into its high-intensity zone.
In addition to your cardiovascular exercise, you’ll want to make sure to perform resistance training 2-3 times per week per muscle group.
Your goal here is to challenge your muscles to build strength and boost your metabolism. You can use strength training machines at the gym, perform calisthenics (bodyweight exercises like pushups, lunges, etc), or use free weights (dumbbells, kettlebells, barbells, etc.).
For beginners, I usually recommend a weekly training routine that includes 3 total body workouts for resistance training (total body means you perform exercises that target muscles in your legs, arms, and core).
Check out my video below where I talk more in detail about how to structure your training routine throughout the week. Make sure to also “like” the video and subscribe on Youtube!
What to Do During Your Workouts
When you go to the gym (or wherever you’re working out), you’ll want to make sure to follow a routine for properly warming up, priming your muscles, and cooling your body down.
Below is a pretty common routine for a training day that includes both cardiovascular training and resistance training. Feel free to use it and adapt it to your own training routine!
Warmup (10-30 minutes)
The goal of your warmup is to get your blood flowing to your muscles, increase your core temperature, and lubricate your joints in preparation for your challenge sequences.
An effective warmup is usually going to have 3 major pieces: a brief period of light- to moderate-intensity cardio, mobility training, and priming.
How long your warmup needs to be will depend on the style and intensity of the challenge sequences that you have planned for later in your workout. In general, the more intense you plan to work during your challenge sequence, the longer you’ll want to take on your warmup.
Cardiovascular Warm-Up (5-15 minutes)
Anything that gently gets your heart rate up counts here! You can hop on a cardio machine (elliptical, bike, treadmill, stair-stepper), or you can perform calisthenic exercises. The goal is to get your blood pumping and warm up your muscles before doing anything high intensity.
Mobility Training (3-10 minutes)
You also want to include some dynamic stretching and myofascial release (e.g., foam rolling) to prepare your muscles for action before challenging them as well. For dynamic stretching, you take your joints gently through their full range of motion at a controlled and steady pace (for example, opening and closing your arms, doing arm circles, leg kicks, etc). If you have any tight spots that aren’t loosening up during the dynamic stretches, you can apply pressure to the muscles using a foam roller for just a few minutes.
Priming (1-10 minutes)
Perform exercises specific to your challenge sequence(s) to prep your muscles and joints during the Priming portion of your workout. For example, monster walks are a great priming exercise for waking up your glutes prior to performing squats or deadlifts. Resistance band pull-aparts are great for preparing your posture for any upper body exercise.
Challenge Sequence(s) (10-50 minutes)
The Challenge Sequence(s) is/are the main part of your workout. Some days you may only work on cardiovascular training, others you might do just resistance training—or you might do both. If you’re doing both, remember that you can do your training in any order (cardiovascular training first and resistance training second, or vice versa).
Cardiovascular Training (10-50 minutes)
During your cardiovascular training, your goal will be to get your heart rate up into at least the moderate intensity zone and keep it within that range for the duration of your workout. If you’re doing interval training, you’ll get your heart rate up into the high intensity zone for a short period, and then let it come back down during your rest or active rest periods.
Resistance Training (10-50 minutes)
While performing your resistance training, your goal is to challenge your muscles! You want to challenge the amount of force that your muscles can generate by having them push or pull against resistance to the point where they fatigue (or come close to fatigue).
Resistance training often includes rest periods to recharge your muscles so that you can push yourself within your sets. While the focus here is not necessarily to get your heart rate up, you may feel your heart rate rise during your sets. There’s no need to keep your heart rate up during the whole workout though.
When you’re just starting out with resistance training, you’ll want to first spend some time mastering the technique of the different resistance training exercises that you want to use in your workouts. While mastering the technique, you’ll want to use either no weight or very light weight.
Once you’ve mastered the techniques, you’ll want to gradually increase the amount that you challenge yourself in each workout (either by adding more reps, sets, or resistance) while keeping good technique.
Remember--technique is everything! Always stop your sets before you feel your technique begin to slip. You can also work with a personal trainer (like me!) to master foundational techniques and learn how to safely challenge yourself as you advance in your resistance training.
Cool-Down (5-10 minutes)
After you have completed your challenge sequence(s), help your body to come back down towards resting state with a Cool-Down. A proper cool-down is especially important after a high-intensity workout, and will allow you to gradually bring your heart rate back down and safely go about the rest of your day.
During the Cool-Down, you can do low-intensity cardiovascular exercise (like walking on the treadmill) and perform a series of static stretches (holding stretches for between 10 seconds and 1 minute).
Stay Consistent
Feel free to use this structure to create your own workout routine when you go to the gym or work out from home.
Remember that your body is going to remember what you do most of the time—so stay consistent! Aim for getting your workouts in at least 3 times each week.
If you’re having trouble staying on track, think about working with a personal trainer! I have several programs that I use to help my clients to get in shape—either working out at home or with weights in the gym. Check them out on my programs page!
About the Author
Jayd Harrison is an author, health coach, and online personal trainer from the Raleigh-Durham area of North Carolina. Over the last decade, she has helped individuals to find their strength and build a healthy lifestyle through personal training, group fitness, and online fitness content. Check out her blog, Youtube channel, and Jaydigains Twitch channel to learn more. Subscribe to the email list to stay up-to-date and receive special offers on Jayd Harrison Fitness & Wellness services and products.
