How to Build Your Workout Routine for the New Year

Do you want to start a New Year's resolution exercise program but don't know where to start?

Out of everyone who makes New Year's resolutions, 79% set goals around health, exercise or diet. However, setting unrealistic expectations can make you feel discouraged and lose motivation before the end of the first quarter.

Building a workout routine is all about setting achievable goals and finding what works for you. In this post, you'll learn how to build your workout routine for the new year. You'll know how to create a structured plan that will carry you further than the "new year, new me" crowd.

Set Realistic Fitness Goals 

Start by taking some time to reflect on your motivations. What does working on your fitness for the new year mean to you? Do you want to lose weight, gain muscle, improve your cardiovascular health or enhance your flexibility? Clearly defining your primary goal will help you create a focused plan. You should also consider the "why" behind your goal to keep you motivated and add purpose to your journey — whether it's improving your health, getting stronger or boosting your confidence.

Use the SMART (specific, measurable, achievable, relevant and time-bound) criteria to form clear fitness goal ideas:

• Specific: Make your goals clear and specific. Instead of saying, "I want to get fit," try, "I want to run a 5k in under 30 minutes."
• Measurable: Ensure you can track your progress. For example, aim to lose one to two pounds per week or increase your squat weight by 5% each month.
• Achievable: Set goals that are challenging yet attainable. If you're starting from scratch, aiming to work out five days a week right away may be too challenging. Start with two days and increase them gradually.
• Relevant: Your goals should align with your interests and lifestyle. If you dislike running, don't set a goal to become a marathon runner. Choose activities you enjoy, such as dancing, strength training or pilates.
• Time-bound: Set a timeline for your goals to create a sense of urgency. For example, your goal might be to lose 10 pounds in three months or do 10 consistent pullups in six months.

Remember to break long-term goals into smaller, manageable milestones. If your goal is to lose 30 pounds in six months, celebrate reaching five-pound increments along the way. Acknowledging these smaller milestones keeps motivation high and reinforces positive behaviour.

Determine What Equipment and Supplies You Need

Whether you're new to working out or looking to expand your fitness routine, choosing the right equipment and supplies can make a big difference. Some equipment you might consider investing in or using at the gym include: 

1. Dumbbells: Dumbbells are fantastic for strength training. Start with lighter weights to learn proper form before progressing to heavier weights.
2. Resistance bands: These are portable and excellent for strength training, flexibility and rehabilitation. They come in various resistance levels, making them suitable for beginners and advanced users.
3. Yoga mat: A good-quality mat provides cushioning and stability for floor exercises, yoga and stretching.
4. Jump rope: This is an effective tool for cardio workouts that enhances coordination and endurance.
5. Stability ball: A stability ball is great for core workouts and can also be used for balance training.
6. Kettlebells: Once you're comfortable with basic movements, kettlebells can add variety to your strength training routine. They're ideal for dynamic exercises that engage multiple muscle groups.
7. Foam roller: Foam rolling improves flexibility and reduces tightness after workouts.
8. Pullup bar: To build upper body strength, a doorway pullup bar helps you practice your pullups and chin-ups.
   

Working out at home means you can work around your schedule in a familiar, comfortable environment without the need to travel to a gym. However, if you have limited space or want a wider variety of equipment for different types of workouts, joining a gym may be a better option. The gym provides a dedicated space for exercise and fitness classes and allows you to familiarize yourself with strength training and cardio equipment.

Create a Structured Plan 

Create a weekly plan that includes different types of exercises. A well-thought-out plan helps you stay organized, motivated and focused on your fitness goals. Follow this guide to create an effective workout plan:

1. Define your objectives: Identify what you want to achieve with your workout plan. Document your goals to keep you accountable and motivated.
2. Assess your current fitness level: Consider your strength, endurance, flexibility, and any previous injuries or limitations. To gauge your starting point, you can perform simple tests like timed runs, pushups or stretches.
3. Determine your schedule: Decide how many days a week you can realistically commit to working out. Treat them as appointments by blocking out specific times in your calendar.
4. Structure your workouts: Aim for a well-rounded routine that includes cardiovascular exercise, strength training and flexibility work.
5. Choose exercises: Vary your exercises, intensity and equipment with each workout to prevent boredom and promote overall fitness. This could include alternating between free weights, machines, resistance bands and bodyweight exercises.
6. Plan for progression: As you gain strength and endurance, gradually increase the intensity of your workouts. You can add weight, increase the number of repetitions or sets, complete the same distance faster, or add an extra mile to your cardio workout. Track your exercises to see how you're improving.
7. Incorporate recovery: Schedule at least one or two rest days per week to allow your muscles to recover and prevent burnout. Active recovery through light activities is also beneficial.

Set Your New Workout Routine

Here's a simple example of a balanced weekly workout plan:

• Day 1: Strength training — Complete a 45-minute full-body workout that includes squats, pushups, rows and planks.
• Day 2: Cardio — Do 20 to 30 minutes of brisk walking or cycling.
• Day 3: Rest or participate in active recovery like light yoga or stretching.
• Day 4: Strength training — Complete a 45-minute full-body workout that includes lunges, dumbbell presses, deadlifts and core exercises.
• Day 5: Cardio — Do 30 minutes of jogging or attend an aerobic class.
• Day 6: Flexibility — Take 30 minutes for yoga or dedicated stretching.
• Day 7: Rest.
  

If you're new to working out, start with two or three sessions per week. You can also keep sessions shorter and gradually increase the duration and intensity as you build endurance and strength. You might also explore fitness classes or outdoor activities to keep your workouts fresh and enjoyable.

To stay motivated and accountable, find a friend or family member to join you for your workouts. Or, consider joining a fitness class or online group where you can connect with others who share similar goals and experiences.

Get Your Workout Equipment From The Treadmill Factory

Starting a fitness journey can be fun and rewarding. Keep tracking your progress and stay motivated by celebrating small victories along the way. Remember, consistency is key, so find a routine you enjoy and stick with it!

Although a well-structured routine incorporates various types of exercises, your goals will determine the specific equipment you'll need. The Treadmill Factory has an impressive selection of fitness, gym and exercise equipment from reputable brands. Our highly trained salespeople can match you to the equipment that will fit your workout needs.

Invest in fitness equipment and accessories that will help you create and sustain a successful workout routine for the new year. Visit your nearest fitness store or browse various brands from our extensive product line. You can also give us a call at 1-888-469-3031.