How to Create a Custom 5-Day Workout Routine
Are you struggling to find time to stick to an effective and regular workout routine? If so, you are not alone. Between the hustle of the workweek, family activities, commitments with friends, and an ever-growing to-do list, many will end up putting their exercise goals on the back burner – especially as the shine of the New Year wears off and we head into the last lingering months of winter.
It’s important to remember that exercise is one of the most important parts of a healthy daily routine and, therefore, should always be prioritized. In this article, we will give you the tools you need to customize your own ideal 5-day workout routine that not only meets your specific needs, but also fits into your busy schedule.
First, let’s take a moment to remind ourselves why exercise is so good for us:
- It can improve your mood
- It can help you achieve your weight loss goals
- It’s good for your muscles and joints
- It can help you sleep better
With benefits like these, why would you not prioritize your workout routine?
Now, it’s time to think about what type of exercise works best for you and how to create a 5-day routine that you can stick to. Before you read on, please remember to always check with your doctor or health care professional before starting a new exercise routine.
Understanding the 3 Main Exercise Components
According to Verywell Fit, there are three main components to a good exercise program: cardio exercise, weight training, and flexibility training. The right amount of each type of exercise will vary by individual based on factors such as level (beginner, intermediate, or advanced), age, and any existing health conditions or injuries. Your personal goals will also play a role in which types of exercises you do and how often. For example, if your immediate goal is weight loss by burning calories, you may focus more time on cardio whereas someone whose goal is to improve muscle soreness and tightness will focus more on flexibility training.
Creating Your Personal 5-Day Workout Routine
Now that you have thought about the different exercise components and where you want to focus, you can start planning your daily activities based on your schedule. Remember, some exercise is better than none, so it’s OK if you are able to dedicate more time on some days and less on others. Keeping in mind that your goal is to workout 5 days a week, here’s a roadmap to creating your schedule:
- Create your own chart where you write out each day of the week.
- Next to each day, jot down how much time you can realistically dedicate to working out and what your most likely start and end time will be.
- Pick your two rest days. These should be days when you simply cannot carve out time or when you know you’ll want a well-deserved break. Remember, it’s OK to alternate your rest days week-to-week if that’s better for your schedule.
- Make your draft schedule. Think about the three exercise components and where you want to spend the most time. Look at the days where you want to work out and think about 1) how and when you can focus on the core exercises based on your specific needs and 2) how you can create a schedule where you are alternating enough to not get bored and to give yourself needed breaks.
Once you have a completely customized 5-Day workout routine put together, it’s time to start tracking your progress. This will help you determine what’s working, what’s not working, and what you may need to change moving forward. The most important thing is to stay focused and not give up! Before you know it, your workout routine will become second nature and you will be well on your way to achieving your short-term and long-term fitness goals.
If you still need a little help getting started, Verywell Fit offers 3 sample schedules based on different goals and workout levels here.
Finally, don’t forget to take care of your joints and muscles after your daily workout. Our Renew and Recharge cream combines natural, plant-based ingredients that can help your body recover faster. Plus – it feels luxurious on the skin and smells great
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