How to Make a Successful Workout Plan in 6 Simple Steps
Key takeaways:
Regular exercise has many benefits, like better heart health, stronger bones, and a lower risk of chronic disease.
Your exercise plan should include weekly aerobic and strength-training workouts.
Set up a regular workout schedule, find exercises you enjoy, and gradually raise the intensity to meet your fitness goals.
Table of contents
Exercise has many proven benefits, including stronger muscles, a healthier heart, and a happier state of mind. A consistent exercise program is key to reaping these and other benefits. We chatted with experts to help you come up with a simple and effective exercise plan.
"The goal with fitness is to find an approach that you enjoy and is sustainable for the long term," said Grayson Wickham PT, DPT, CSCS, founder of Movement Vault. You want to create a fitness plan with consistent workouts at least three times a week, said Wickham.
How do you build an exercise plan?
It takes around 60 days for a new behavior to become a habit. "A consistent exercise routine is one of the healthiest habits you can create," said Wickham. Stick with your routine, and before you know it, you might start looking forward to exercising.
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It's always a good idea to check with a healthcare professional –– especially if you have any chronic conditions –– before you start. After you get the green light, consider these tips for how to make a successful workout plan.
1. Set SMART fitness goals
Setting goals is a great way to keep your motivation high throughout your fitness journey. For some people, that goal might be building muscle or improving endurance. The trick is to choose clear goals that mean something to you. You can use the SMART goal framework as a guide.
Your fitness goals should be:
Specific: Set detailed, clearly defined goals.
Measurable: Decide how you’ll measure progress and success.
Attainable: Make sure you can reasonably achieve your goal within a specific time frame.
Relevant: Consider how your goal fits your broader, long-term fitness plans.
Time-based: Choose target beginning and end dates.
After you confirm your goals, write them down and map out a plan.
2. Mark your calendar
Decide if you want to work out at home, the gym, or a studio. You may want to include all three options in your fitness plan. Whatever you decide, it's critical to set aside time for weekly exercise.
"Thirty-minute workouts 3 to 5 times a week is a great starting point for fitness beginners," said Wickham.
Use your goals to create an effective exercise plan. Consider these fitness goals that have nothing to do with losing weight.
Avoid workout mistakes along the way. Missteps like skipping the warm-up or using improper form can derail your progress. Learn how to avoid common workout mistakes.
Fuel your fitness. Try nutritious pre-workout snacks to power your next sweat session.
Put weekly workouts on your calendar to make sure they fit your schedule. Try exercising at the same time each day to establish a routine and reach your fitness goals.
3. Start slowly and increase intensity over time
Beginners should ease into exercise. If your average day doesn't include much physical activity, you might start with 15 minutes of daily exercise and work up to 30 minutes. Then, slowly increase the intensity.
"This means that you won’t exert 100% effort in your workouts, as your body will need time to adjust to increased activity and effort," said Wickham. "As an exercise newbie, your body will respond and adapt to even 50% effort. As you consistently work out, you’ll be able to steadily increase exercise effort, frequency, and duration."
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4. Stretch before and after your workouts
You might be tempted to spend all your time on cardio or strengthening moves. But a stretching routine is critical for effective workouts. Stretching may improve your flexibility and range of motion and lower your risk of injury.
"And it helps keep your joints healthy," said Wickham. "If you have poor flexibility or mobility, it’s impossible to perform an exercise with proper form because your joints won't have adequate range of motion to do so."
The type of stretching matters too. For best results, perform active or dynamic stretches before your workout and passive or static stretches after your workout.
5. Mix up your routine
Include a variety of exercises in your routine to challenge yourself, beat boredom, and prevent a workout plateau.
"Try a lot of workouts and find what suits you and your goals the best," said Wickham. "You may also want to try different formats such as group classes, personal training, or a workout app."
Trying new things will help you discover fun workouts that keep you motivated and committed to your fitness plan.
6. Make time for rest days
Rest is essential for an effective exercise plan. Adequate rest allows your muscles to recover and adapt after your workouts. It may also relieve muscle soreness and help you avoid injury or burnout. So don't forget to schedule 1 to 3 rest days every week.
But rest days should still include some physical activity, said author and certified personal trainer Joey Thurman.
"Generally, you should aim for at least 30 minutes of low to moderate intensity movement, like walking, each day," he said. "Your off days could also include active recovery with activities like Pilates, stretching, or even meditation to feed your body and mind."
What types of exercise can you include in your exercise plan?
The CDC recommends that you add the following types of exercise into your weekly routine:
Aerobics: Aim for 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity exercise per week.
Strength training: Do two muscle-strengthening workouts involving all major muscle groups twice a week.
You can track your heart rate or use the talk test to gauge your aerobic exercise intensity:
With moderate-intensity exercise, your heart will beat faster, and you can talk. But you won't be able to sing.
During vigorous-intensity exercise, you won't be able to say more than a few words without taking a breath.
How do you choose the best exercises?
"Choose moderate-intensity aerobic exercises that you can do for at least 10 minutes without stopping," said Wickham. Examples include:
Walking briskly (around 2.5 miles per hour)
Doing water aerobics
Playing pickleball or doubles tennis
Higher-intensity activities — like running, swimming laps, or hiking — count as vigorous exercise.
Wickham says it's important to start slowly with strength training. When you first start, aim for a set of 8 to 12 repetitions, take a short rest, and then try to do another set. Focus on proper form and do the best you can.
You can start with body-weight exercises and gradually add weight.
"Body-weight exercises are a great option for beginners to build strength," said Wickham. Examples of body-weight strengthening exercises include:
Front and side planks
Front, back, and side bear crawls
Balance and flexibility exercises
The National Institute on Aging also recommends weekly balance and flexibility exercises for a well-rounded fitness routine. You can practice activities like yoga, Pilates, or tai chi 2 to 3 times a week for better balance and flexibility. This is especially important for older adults who want to maintain mobility and prevent falls.
How do you build an exercise plan for specific fitness goals?
You can adjust your fitness plan to meet expert recommendations and your goals. In fact, many types of exercise have a strength and cardio component. For example, "lifting weights has tremendous cardiovascular benefits, like improving heart health," said Thurman.
Imagine one of your broader fitness goals is to run a half-marathon with your friends. You might start with a SMART, short-term goal: Do three 30-minute runs weekly for 4 weeks to boost your endurance and finish a 3K. Then, choose your workouts with that goal in mind.
Sample 1-week fitness plan
Here's a sample 1-week workout plan for this goal:
Monday: Complete a 30-minute HIIT running workout that includes ten 1-minute running intervals. Follow each running interval with 1-minute walking intervals.
Tuesday: Take a rest day or cross train with a 30-minute strength-building workout.
Wednesday: Complete a 30-minute HIIT running workout that includes ten 1-minute running intervals. Follow each running interval with 1-minute walking intervals.
Thursday: Take a rest day or cross train with a 30-minute strength-building workout.
Friday: Complete a 30-minute HIIT running workout that includes five 2-minute running intervals. Follow each running interval with 4-minute walking intervals.
Saturday: Take a rest day and practice active recovery with a yoga routine or mindful walking.
Sunday: Complete a steady-state running workout. Aim for 10 to 15 minutes of moderate-intensity running between your warm-up and cooldown.
With this sample fitness plan, you work toward your SMART goal while meeting general exercise recommendations.
How can you tell if your exercise plan is working?
If you can walk 5 minutes longer or lift 3 lbs more, your exercise plan is working. "Health and fitness is a marathon, not a sprint," said Wickham. And everyone's journey will be different.
Here are just a few signs that your fitness plan is working:
You worked out 5 days a week for at least 30 minutes per day.
You have more energy throughout the day.
You get more restful sleep.
You're generally happier and less stressed.
You can exercise longer without feeling fatigued.
You can lift more weight.
Track your progress along the way with a fitness journal or app. Celebrate your victories with a reward such as new workout gear or a massage.
"Think of working out as a lifestyle change," said Wickham. "Start slow, stay consistent, and don't forget to stretch. Follow these steps and you’ll set yourself up for lifetime success."
Frequently asked questions
It depends on your fitness goals. But experts suggest starting with exercises that align closely with your goal. If you plan to do cardio and weights in the same workout, consider these tips based on common fitness goals:
To build endurance, do cardio before weights.
To build muscle mass or strength, do weights before cardio.
To improve overall fitness, try doing either cardio or weights first.
Be sure to include a proper warm-up and cooldown before and after each workout.
Try starting with large muscle groups, such as the chest, back, or legs. Compound exercises that target these muscles require more energy, so it's helpful to do them early in your workout before fatigue sets in. Then, move to smaller muscle groups like the biceps, triceps, or obliques.
You can also follow a workout split to make sure you target major muscle groups in each exercise session. A workout split is a training plan that includes targeted exercises to engage different muscle groups on specific days.
The duration of your workout depends on your fitness level, goals, and schedule. Beginners might start with 15 to 20 minutes of moderate cardio 5 days a week and two 20-minute strength-training sessions. Then, gradually work up to 30-minute cardio and strength-training workouts to meet recommended exercise targets.
The bottom line
The key to maximizing the benefits of exercise is to create a fitness plan you can stick with. It should include aerobic and strength-training workouts as well as balance and flexibility exercises. Set clear, meaningful goals and break them up into smaller achievable steps. And find activities you enjoy to make staying active part of your lifestyle.
Why trust our experts?
References
American Council on Exercise. (n.d.). Bear crawl exercise.
Centers for Disease Control and Prevention. (2022). Measuring physical activity intensity.
Centers for Disease Control and Prevention. (2023). Adult activity: An overview
Ellingson, L. D., et al. (2014). Active and sedentary behaviors influence feelings of energy and fatigue in women. Medicine and Science in Sports and Exercise.
Harkin, B., et al. (2016). Does monitoring goal progress promote goal attainment? A meta-analysis of the experimental evidence. Psychological Bulletin.
Keller, J., et al. (2021). Habit formation following routine-based versus time-based cue planning: A randomized controlled trial. British Journal of Health Psychology.
Lakicevic, N., et al. (2020). Make fitness fun: Could novelty be the key determinant for physical activity adherence? Frontiers in Psychology.
National Institute on Aging. (2021). Four types of exercise can improve your health and physical ability.
Schumacher, L. M., et al. (2019). Relationship of consistency in timing of exercise performance and exercise levels among successful weight loss maintainers. Obesity.
University of California. (2017). SMART goals: A how to guide.
Wiewelhove, T., et al. (2018). Active recovery after high-intensity interval-training does not attenuate training adaptation. Frontiers in Physiology.
Wilson, K., et al. (2009). Effect of goal setting on motivation and adherence in a six-week exercise program. International Journal of Sport and Exercise Psychology.
