Creating Your Own Workout Schedule
Creating your own workout schedule can be easy!
Based on the recommendations by various state/provincial, federal, and world health departments, we agree with the recommendation that 5 days a week of physical activity is best. Not only due to the optimal health benefits it provides, but also from a habitual standpoint. How that’s organized however between cardio sessions and strength training sessions can vary from person to person based on lifestyle and goals.
While 5 days a week may be optimal for your health, we recognize that this isn’t always realistic for busy people. All you can do in this circumstance is give as much time that IS realistic for you.
If you can only make it to the gym twice a week – DO IT!
Three 20-minute gym sessions per week – DO IT!
Walking to and from work 5 days a week – DO IT!
Any exercise is better than no exercise and don’t forget that walking is an amazing and underrated form of exercise.
This is why we truly believe in our LYB Exercise Fluidity Model.
We define exercise fluidity as the art of simply exchanging one workout for another workout in order to achieve the recommended weekly exercise requirements. Although we always recommend adhering to our exercise program as closely as possible for best results, we still think it’s GREAT if you do ANY WORKOUT.
So, if you decide to do the LYB workouts twice a week, and then do spinning the other three days a week, That’s AMAZING! If the next week you do 2 yoga classes, 1 LYB workout and 1 Walk – That’s also GREAT!
The important thing is to just to stay consistently active, even If it means you’re doing different forms of physical activity each time. You don’t necessarily need to be grinding it out at a gym 5 days a week in order to be physically fit! It’s important not to feel limited to following a structured exercise program. You may never feel like it’s the right time to start because you don’t feel like you have the time, so liberate yourself and feel free to create your own workout schedule using your favorite workouts from LYB or otherwise.
Our generalized recommendation is to schedule 3 full-body non-consecutive strength workouts per week or 4 split workouts per week. Aim to do cardio, or sports on the days in-between your strength workouts.
That being said – don’t be afraid to play with weights if you can only workout 3 consecutive days per week. Several studies published in recent years have shown evidence that suggests that doing three strength workouts in a row produces the same results as taking a rest day in between your workouts.
We still recommend taking your rest days in-between your strength workouts when possible though – only because it’ll be a bit easier that way, but don’t skip out on a workout thinking that it won’t be effective just because you already worked out yesterday.
The thing with exercise is, while there may be more optimal ways to organize and structure your workouts, you can still call the shots and do what’s best for you and make your own rules! That’s truly the only way you’re going to be able to find exercise sustainability. So, if trying to follow a particular structure isn’t working for you – that’s OK! You can make up your own schedule!
Find workouts that you enjoy and that you can see yourself doing over again. If you hate to swim – quit trying to be a swimmer!
Find a time of day that’s best for you. If you’re not a morning person, and you keep missing the gym because of it – just find another time, even if it’s for a shorter session – at least that way you will be less likely to skip it entirely.
Stop feeling like you’re failing because you chose a 5-day a week program and you only ever make it to the gym 3-days per week. Going to the gym 3 days a week is awesome! You’re not failing. Give yourself a break. Just modify the schedule and do what you can with the days that you do have. 3 days a week is still a LOT!
Exercise for the average person doesn’t need to be this constant uphill battle or competition. It’s simply just about moving your body more. You’re not an athlete that’s training to be in NFL. You work for 8 hours a day; you commute for 2 hours a day, and you have a family. There is no need to make exercise another complicated part of your life when it should be something that helps you release stress from those other parts of life.
Here are some examples using our workout to show you the many different ways that people exercise that can still yield in great results. Hopefully, you’ll see just how much flexibility you can have with creating your own schedule!
Click HERE to download your FREE Blank Workout Schedule!
30 Day Workout Schedule Examples
12 Active Days for the Month Schedule
Format: 3 Strength Sessions Per Week, Non-Consecutive Days, Upper and Lower split. Following the same 2 workouts for the month.
14 Active Days for the Month Schedule
Format: No structure. A Random Mix of Yoga, Spin, Circuit training, Soccer & Walking. Following the same 3 strength workouts for the month.
20 Active Days of the Month Workout Schedule
Format: 2 Strength Workouts + 2 Days a Week of Running + Occasional Yoga. Following the same two workouts for the month.
20 Active Days for the Month Schedule
Format: 3 Random Strength Workouts per week (Never repeating the same workout + 2 Cardio Days (Spinning, HITT or Running)
None of these workout schedule examples are following a textbook perfect structure, BUT – they’re still pretty darn good. Always try and prioritize your wellness and just do the best that you can. Doing the best that we can truly is the best that we can!
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