Workout Structure at Any Level

When it comes to workout structure, most people are at a loss as to what they should be doing, how often they should be doing it, and how to individualize to meet their goals. It’s common for people to go through the motions without actually knowing how to work their body properly. In order to help shed some light on the subject, I created three templates to offer structure to those at a beginner, intermediate, and advanced level.


 

Beginner Workout Structure

  • Upper Body can be worked in a variety of ways. Making sure you target it on it’s own, one day a week will increase your ability to tone, tighten, and build lean muscle mass in your chest, back, shoulder, triceps, biceps, and traps.
  • Core and Cardio are a vital part of your routine. They ensure your cardiovascular system is healthy, create a solid foundation for you to build upon, and allow you to burn some extra calories along the way.
  • Lower Body is more important than people give it credit for. Increasing strength and mobility in your lower half will help you avoid injuries, pain, and weight loss plateaus.
  • Active Rest is the most commonly skipped part of a fitness routine. People assume they need to constantly workout to achieve their goals. Instead, these days make or break your routine allowing you to make time for mobility work, work/life balance, and mental & physical focus for the rest of your week.

 

Intermediate Workout Structure

  • Back and Biceps being worked together is simple science. They are the prime upper body muscles that activate in pulling motions. Working them on their own day allows you to isolate them as a pair, but work both in a complimentary fashion.
  • Core and Cardio are a vital part of your routine. They ensure your cardiovascular system is healthy, create a solid foundation for you to build upon, and allow you to burn some extra calories along the way.
  • Chest and Triceps  are two of the prime upper body muscles that activate in pushing motions. Pairing them together allows them to be fatigued while working together. Isolating them in this type of structure helps to work them safely and effectively.
  • Legs and Shoulders are best trained together when the majority of movements done are compound. Although on opposite ends of the body, isolating them on their own day can allow you to be effective and avoid injury.
  • Active Rest is the most commonly skipped part of a fitness routine. People assume they need to constantly workout to achieve their goals. Instead, these days make or break your routine allowing you to make time for mobility work, work/life balance, and mental & physical focus for the rest of your week.

 

Advanced Workout Structure

  • Back and Biceps being worked together is simple science. They are the prime upper body muscles that activate in pulling motions. Working them on their own day allows you to isolate them as a pair, but work both in a complimentary fashion.
  • Core and Cardio are a vital part of your routine. They ensure your cardiovascular system is healthy, create a solid foundation for you to build upon, and allow you to burn some extra calories along the way.
  • Shoulders and Calves are best worked together when more advanced in fitness. Although not used together for any motions, they pair up nicely allowing for maximum isolation of each muscle group.
  • Core and Cardio are a vital part of your routine. They ensure your cardiovascular system is healthy, create a solid foundation for you to build upon, and allow you to burn some extra calories along the way.
  • Chest and Triceps  are two of the prime upper body muscles that activate in pushing motions. Pairing them together allows them to be fatigued while working together. Isolating them in this type of structure helps to work them safely and effectively.
  • Legs  are the biggest powerhouse muscle group of the body. When you get to an advanced level, you will need an entire workout dedicated to them.
  • Active Rest is the most commonly skipped part of a fitness routine. People assume they need to constantly workout to achieve their goals. Instead, these days make or break your routine allowing you to make time for mobility work, work/life balance, and mental & physical focus for the rest of your week.

 

Contact me for more advice, tips, or questions on setting up work structure individualized to your specific goals!

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