Balanced workout schedule

Create a weekly workout schedule by cutting through the fluff

Planning a weekly workout can be a challenge. Figuring out what workouts to do. Determining which how much too little or too much. And just finding the time, or in the case of 2020, the space and equipment. Did I mention there is SO much information out there? Let's cut through the fluff and keep it simple.

There are many benefits of putting together a weekly workout. You know your schedule and can plan for the workouts ahead of time (i.e. packing your running shoes for an after work run or throwing an extra bottle of water in your bag for an intense cardio session). My favorite is the feeling after successfully completing all the weekly workouts. This can be a feat in itself and it's something to be rewarded.

Another benefit of planning a weekly workout is you know the workouts will be varied with a balance of strength, cardio, stretching, and rest. Too much of one can lead to overtraining or injury. Plus variety reduces the risk of a plateau.

I often get questioned how much I workout during the week. While it's not for everyone, I workout everyday. I skip the rest and replace it with light cardio and stretching and/or foam-rolling. If the rest day is skipped, it needs to be done in a smart way...not lifting to our max or extreme cardio.

According to the American Heart Association, the recommendation for physical activity in adults is 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or combination of both spread throughout the week. The recommendation for moderate to high-intensity strength training is at least two days a week. It's also suggested to spend less time sitting and more time active with the goal of moving at least 300 minutes (5 hours) per week. Note: if you're just getting started with a workout plan, increase the amount of workout time gradually. This will lead to longer-lasting success with both your plan and commitment to working out.

With the recommendation listed above, I created a generic and balanced weekly workout schedule. With this schedule, I plan weekly workouts to give variety as well as consistency. Remember, variety reduces the plateau affect and consistency allows us to watch the strength/endurance grow. Check out the schedule below.

Become stronger, fitter, and improve your overall conditioning and boost your self-confidence.

Basic Weekly Workout Plan

Monday: Strength Training – Upper Body (30 to 60 minutes)

Tuesday: Cardio Steady State (30 minute)

Wednesday: Strength Training – Lower Body (30 to 60 minutes)

Thursday: Cardio Steady State (30 minutes)

Friday: Strength Training – Full Body (30 to 60 minutes)

Saturday: Cardio (30 to 60 minutes)

Sunday: Rest Day or Light Cardio & stretching