One of the most frequently asked questions I receive from clients is “What exercises should I do on my own?”
There’s a lot of detail that goes into designing a workout, especially if you want it to be an effective one! My goal here is to help you understand the basics and outline a full body exercise routine. I will list essential exercise movements to include, then wrap up with an example of full body workout to help get you started.
It is important to create a balanced routine that hits all major muscle groups and finishes with incorporating smaller muscle groups.
Before I get into the design process of creating a workout, here are the set and repetition schemes to consider.
SETS x REPS
Sets typically range from 1-10, this then affects the repetition count. Reps normally range from 1-25+.
Common Set x Rep Schemes
5 sets x 5 reps for strength
3 sets x 10 reps for strength and hypertrophy (muscle size growth)
2 sets x 20 reps for muscular endurance
3 sets of 10 reps is the most heard of and used. Although it seems generic, it has proven to produce both strength and muscle size gains.
* Rest periods. I often recommend a full rest period of 60-90 seconds. During this time you are just resting— versus active rest ie: keeping your heart rate elevated by performing exercises like burpees or jumping jacks. The objective with a rest period is to let the targeted muscles recuperate as much as possible before lifting the weight again.
WORKOUT OUTLINE
Now that you have an idea of how many sets and repetitions to preform, here is the process of designing your exercise routine.
Most often you will want to start your workout with major muscle groups.
Lower Body Movements
Include one exercise from each movement category:
- Squat
- Hinge
- Lunge
Upper Body Movements
Include one exercise from each movement category:
- Horizontal Push
- Horizontal Pull
- Vertical Push
- Vertical Pull
Accessory Lifts
Finish your workout with 1-3 accessory exercises. Accessory lifts are exercises more localized to a specific body part.
This is where you can get creative, try new exercises, or isolate specific muscles you want to focus on. Examples include Abs, Biceps, Triceps, Calves, Glutes.
FULL BODY WORKOUT EXAMPLE
Squat: Goblet Squat
Hinge: Single Leg Romanian Deadlift
Lunge: Lateral Lunges
Horizontal Push: Push-ups
Horizontal Pull: Seated Row
Vertical Push: Military Press
Vertical Pull: Lat Pull-down
Accessory: Plank Hold, Banded Lateral Walks, Bicep Curls
*Sets and Reps will be dependent on your goal.
Always consult with your doctor before starting a new exercise routine.
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