I’ve been asked this question quite a few times so it’s time to get some answers:
“What exercises should I do?”
I put this post together to help people find a little bit of direction when they’re trying to figure out, what they actually need to be doing to get where the want to go.
The tricky part in all of this, is that, depending on what you want to accomplish, the path to take is different, and while I can’t cover every possible exercise or routine that would work for everyone, I can give you some ideas on how you can build your own fitness plan that meets your unique situation and needs.
The best place to start, is in getting a solid understanding of what you want to accomplish. Some people just want to ‘lose weight‘ or ‘gain muscle mass‘ but the problem with that is that it’s not a very clear goal, and vague goals lead to vague results.
Vague goals, lead to vague results.
Wanting to just ‘gain muscle‘ is really a fairly general goal and I think it leads to this hang up on what you actually need to do to reach your goal. Instead, we should aim for goals that are a little more specific.
If you want to ‘lose weight‘ where do you want to lose it from? Some people want to focus on the mid-section, or their arms, maybe the lower body, or maybe all three places. It’s okay to want to improve in multiple areas but you need to be specific on what you want to accomplish.
If you want to ‘gain muscle mass‘ where do you want that muscle mass at? Are you looking for broader shoulders, a bigger chest, maybe bigger arms, or possibly all three? It’s better to have 3 specific goals you want to accomplish than 1 general goal.
Knowing what you want, in a very specific manner, is exactly where you want to start. And it’s important to understand that if you want to target multiple areas, you should do it in phases. What I mean is, don’t try to ‘gain muscle‘ in every single area of your body all at once. That’s going to lead you to burnout, which means eventually you’ll quit, and what good does that do?
Instead we need to focus on playing the long game. Start small, add as we go, and give our bodies a chance to adjust. Once you’ve got a good idea of what our goal is, and we’ve narrowed it down to something specific, the next thing you’ll want to do is identify a single exercise that works towards that goal.
For example, if you want to work on your mid-section. Start by adding crunches to your routine. Do 1 more crunch, than you did the day before, for 7 days straight. Don’t miss a single day.
If you want to build a bigger chest. Start by adding pushups to your routine. Do 1 more pushup, than you did the day before, for 7 days straight. Don’t miss a single day.
When you get to day 7, take 5 minutes and Google, “core exercises” or “body weight chest exercises” and click on the first article. Look for an exercise that looks interesting and add it to your routine. This is exactly how I’ve built every single one of my routines, ever. You start small, you research what you need, and you build into your routine.
This is exactly how I’ve built every single one of my routines, ever.
Now on day 8 you should have 2 exercises in your routine. Maybe you have crunches and heel touches, or maybe you have pushups and decline pushups. Your count for the first exercise should be up to 8 repetitions and for your new exercise it should start at 1. Do this for another week, and then add 1 more additional exercise that you’ve researched and are interested in.
Do this for about 5 weeks. This will give you 5 different exercises, all focusing on the goal you want to accomplish, but allowing your body to build up to it, and adapt to the increased challenge of the routine. When you get to week 6, look and see if you can change your routine by swapping out an exercise or adding additional sets.
This is enough information to get you started on any workout routine. What you’ll find is that building the routine isn’t all that hard, it’s starting it and sticking to it day-after-day that most people fail at. If you struggle in these areas I have plenty of tips on how to overcome those challenges.
Be sure to reach out to me on what is most challenging for you and follow below for more tips!
If you want more tips read: 3 Tips to Stick Your Workout