Are you ready to make this summer your season for success in the gym?
We have the ultimate guide for helping you start with a workout routine that you can stick to through the end of the season. Discover the secret of how to make a summer workout plan that's tailor-made to fit your goals and your summer schedule.
Whether you're a beginner stepping into the gym for the first time or someone determined to finally stick to a fitness routine, we've got you! These tips are key for creating a workout plan that works, is enjoyable, and is sustainable for you all summer long.
Let's make this summer your time to shine and embrace a healthier, stronger, and happier you!
Assess Your Fitness Level and Set Your Goal.
Before diving into a new workout routine, let's start by assessing your current abilities. Use your first workout session to evaluate your endurance, strength, flexibility, or any other areas of fitness that you would like to improve. This will help you to set realistic and measurable goals for the summer and beyond. Whether it's weight loss, cardiovascular health, or overall well-being, your self-assessment will be the foundation of your plan.
Build a Balanced Workout Schedule.
Finding the perfect workout schedule is key! Look at your daily routine and find the best times to squeeze in exercise. By dedicating specific time slots of your day to a workout, you'll establish a routine that'll make it easier to stay committed.
If you try to go all in with six workouts a week, you'll likely get workout burnout or injure yourself before you can start a regular workout routine. So begin with manageable workouts and gradually increase intensity. Remember, progress takes time!
Choose the Right Mix of Exercises.
A summer workout plan should include cardio, strength training, and flexibility exercises. Elevate your heart rate with activities like running, cycling, or dancing. Build muscle and strength through bodyweight exercises or weightlifting. Remember to improve flexibility with stretches or a yoga class! Variety keeps your workout routine exciting.
Ryan Rice, a certified personal trainer, says, "If you are only working out 2-4 days a week, hit a full body workout each of these days. Each muscle group needs to be worked at least 2-3 times per week to achieve growth. If you decide to work out 5-6 times a week, you can begin to isolate those days for specific muscle groups or movements."
Start Slow and Focus on Progression.
Beginners, this is the most important part! Start with manageable workouts and gradually increase intensity. Challenge yourself as your fitness levels improve. Remember, Rome wasn't built in a day. Take smaller steps and celebrate every milestone. You've got this!
Ryan says beginners should aim to complete two 30-45 minute weekly workouts. "Once you've nailed that, gradually increase the time or frequency of your weekly workouts."
Listen to Your Body and Rest.
When you're feeling sore or mentally drained, that's your body's way of saying it's time to rest. You can modify your workouts as needed and prioritize self-care. Taking at least one rest day weekly is crucial for recovery and avoiding burnout. Remember, creating an effective workout routine is all about finding balance to promote long-term success!
"The key to a successful workout plan is always to take at least one rest day per week. Your body requires time to recover. Skipping rest is an easy way to get injured and halt your progression and growth."
- Try your best to track and record the weight and amount of reps you do during your workout so you can steadily increase each week to help your muscles continue to grow stronger (and it'll help you to see your strength progress too!)
- Focus on using proper form when lifting weights to avoid injuries that can set you back on your workout plan. If you aren't sure if you've got the correct form down, book a session with a personal trainer like Ryan to get it right!
Now you're ready to create a summer workout plan that's effective AND that you can enjoy. Stay committed, embrace the journey, and watch yourself thrive.
Now, let's make this summer the best one yet!