Do you want a successful workout plan for the new year? ….
Have you made a resolution to get fit this year and now you are off to the gym to get into shape?
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First, let’s start with what you should consider before creating a workout plan.
How To Create A Successful Workout Plan
Keep it simple.
Especially if you haven’t worked out in a while start simple. Then add to the workout plan as you get more fit.
I recommend getting a baseline for what you can do right now. Go for a walk or a run and see how long, far or fast you can go. Now for a successful workout plan, you can take that baseline and add to it to challenge yourself.
You can do the same with any workout plan. Get your baseline results so you have a better idea what you are capable of and how to challenge yourself.
Grab a friend.
Exercise together so you have more fun and you can keep each other accountable. Planning fitness time with family is a great way to spend time with those you love and become more active together as a family. You can get some great ideas on how to do that in my Family Fitness: How To Make It Fun post.
Variety is the spice of life.
Add variety to your workout plan. If you do the same thing every day you get bored and your body gets bored. You need to challenge yourself and body in new ways. That doesn’t mean you can’t go to the gym and do strength training 5 days a week. It just means do different machines, add a body pump class into the mix once a week or yoga or whatever it is you enjoy.
Work towards a goal.
With any workout plan, you need to have goals so you are constantly growing and challenging yourself. I recommend using SMART goals. You can read more about SMART goals and other tips in my New Year Goals post. I think it is essential for a successful workout plan.
This planner/tracker has some great features to help you with your goal setting and really helps you break your goal down so you can be successful.
Workout Mistakes To Avoid
These are good tips on what not to do or what to avoid if you want to have a successful workout plan.
Your approach or plan might be all wrong.
Before you go out all gung-ho I want you to stop and think about what has worked for you in the past and what has not.
For example, I have had several gym memberships over my lifetime and the typical gym with weight machines and treadmills doesn’t work for me.
I have had lots of success at a-typical gyms that just have kick-boxing or HIIT (high-intensity interval training). I do well in fun class environments but not what I find to be boring lifting weights or running on the treadmill.
Learn from past choices. No matter how much you want to get in shape this new year if you plan a workout that doesn’t work for you, you’ll be less likely to stick with it.
Are you focusing only on weight loss?
I recommend finding a different reason to work out. More for psychological reasons than anything else.
If you work out just to lose 40 lbs and let’s say you only lose 5 lbs in the first month you are now discouraged. When you should be pleased that you lost 5 lbs. Instead, you know you’re doing the math and are thinking this is going to take forever.
Or on the reverse side. You had a goal to lose 40 lbs and you knocked it out of your park. Congratulations, you reached your goal and now psychologically you don’t need to go to the gym anymore. You reached your goal and you are done. Unless you have fallen in love or become addicted to your workout you gradually stop making it a priority.
However, if you decide you are going to start working out and focus on other benefits that happen quicker like better rest, more energy, jeans that fit a little loser you see success sooner. You want to continue seeing results so your motivation doesn’t wain.
Are your expectations unrealistic?
Results usually take time, it is NOT like reality TV. It took some time to get out of shape. Unfortunately, it usually takes longer to get in shape than it does out.
Be patient with yourself and keep going. Set small, easily attainable goals. Especially at the beginning because they will help you feel successful and motivated to continue. Then start working on your stretch goals when you are used to the feeling of being challenged and are more apt not to get discouraged and quit.
Don’t set yourself up for failure.
Don’t do too much too soon! That is how you get hurt. Gradually build up to more frequent or higher intensity / more advanced workouts as you are ready.
You wouldn’t go straight from the coach to a marathon. You build up to it and train and it takes time. Give yourself that time.Don't get stuck in a rut!Click To Tweet
Hopefully, this has helped you know components to add (or not add) and some guidelines to follow in order to create a successful workout plan.
I personally think the most important thing is to find something you enjoy doing! Have fun while you are working out. If you can’t find something to do that you enjoy, and have fun doing, it becomes a chore to continue doing it. And we all know how that ends, you stop doing it. We have enough chores to do. Am I right?
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