What is the best way to schedule your workouts throughout the week?
As always…this depends!
Factors to consider:
– YOUR TIME
– Main body parts/systems worked
– Intensity reached
– Recovery (soreness/nutrition/sleep)
There’s no magic number of days to workout. When creating your workout schedule you need to be realistic with your lifestyle and the time available to you.
Do you have/enjoy 2 hours at a time? Or would it be better to split that up to 30 mins over 4 days?
Are there some days where it stresses you out to try and make it happen, or you consistently miss because the day is just too packed?
The following are some general strength training splits based on days willing/able to train.
3 DAYS: FULL BODY W/ AT LEAST 1 DAY IN BETWEEN
4 DAYS: UPPER/ LOWER AND/OR PUSH/PULL W/ REST DAY BETWEEN “AND/OR”
5-6 DAYS: PUSH/ PULL / LEGS / REST
ALWAYS GIVE YOURSELF AT LEAST ONE REST DAY/WEEK PLEASE.
Cardio can be added in the same day or in between days, depending on how you feel and how you’re recovering.
Keep in mind, these are general guidelines.
My rule of thumb is if you’re sore enough that it’s going to negatively impact your scheduled workout – maybe you need a recovery day. Go for a walk, do some mobility. [see previous post on recovery]
I won’t lie, my schedule is a little crazy right now, but here it is:
Monday: Recovery or Legs
Tuesday: If I didn’t lift Monday I’ll do Lower in the AM / Kickboxing PM
Wednesday: Upper body
Thursday: Lower / Silks
Friday: Recovery / Cardio
Saturday: Upper Body
Sunday: Lower or Cardio depending on how I feel/ how much time I have. This is also a day that we go on hikes / snowboarding /mountain biking so I work around that!
To be honest I’m pretty flexible with my workouts depending on how much sleep I get, how sore I am and my baby/work schedule or an opportunity to go do something fun!
What’s your current schedule?? Are you strict or does it change week to week?
Comment below!
Women’s Functional Nutritionist & Fitness Specialist along with CEO of Elysian Women’s Wellness.
God, family, fitness – in that order. Fitness isn’t my job, it’s my passion. My favorite things include traveling the world, being a mama and making a difference.
14 years of experience in the wellness industry has brought me to an understanding that when you’re ready – you’ll do it. So when you are, we’re here to keep you simply well.
The last “program” you’ll ever buy. Your individualized training & nutrition plan that teaches the why & how to create lasting changes with me by your side every step of the way!
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