- Exercise has a big role in improving mental health and gives a person more ability to do daily tasks, especially when getting enough sleep and rest. Doctors also recommend varying workouts to get results and avoid injuries.
- Adam Rossanit (strength coach and nutrition expert) says variety is the spice of fitness. Sticking to the same routine wastes time. Dennis Cardon, head of sports medicine at NYU Langone, says you can work out 7 days a week without rest if you’re smart about not overdoing it and picking fewer sets per exercise.
- So how can you build your weekly plan to reduce injuries and improve results? Doctors recommend 150 minutes of moderate activity a week plus two days of strength training. We made a balanced weekly workout plan that can make you stronger and leaner while improving your workouts and energy.
Saturday: Upper body (45 to 60 minutes)
It’s no secret that strength training is an important part of any weekly workout plan. Dumbbells and weights can seem confusing sometimes but strength exercises help build muscle, boost bone strength, and prevent injuries. Try combining weight exercises with resistance workouts. Just remember to change your strength routine every 3 to 4 weeks to keep seeing results.
Sunday: Lower body training (30 to 60 minutes)
Since the general rule says muscles need 48 hours of rest after weightlifting because they rebuild during rest and rest also prevents inflammation, focus on lower body strength on “day two” to give your upper body muscles a break. Try fat-burning exercises for the lower body using resistance bands and dumbbells.
Monday: Yoga or light activity like biking or swimming (30 to 60 minutes)
After a hard and tired day, you should follow up with an easier day. This gives your muscles time to recover before lifting heavy weights again but can still help burn calories.
Tuesday: (HIIT 20 minutes)
HIIT workouts can take many forms, but at first pick something you like like running, biking, rowing, or dancing. Then do it in intervals over time.
Wednesday: Full body strength training (30 to 60 minutes)
For strength training, aim to work all major muscles like legs, chest, and upper back, plus abs. Focus on lifting like deadlifts, squats, bench press, and weighted rows plus resistance exercises. Mix it up to get great results.
Thursday: Cardio workouts (running or biking)
Cardio workouts are very important these days for many benefits. A new study confirmed running just two hours a week can significantly extend your life. This is strong proof that running deserves a spot in your weekly workout plan. Also, biking cuts risk of cancer and heart disease by nearly half.
Friday: Rest
The rest day is as important as workout days and your fitness routine should be a part of your daily life.
