With the demanding lives we lead, most of us find it difficult to fit in a workout during the week and a lot of people just don’t exercise at all. The usual excuse is not having time but at BBA we believe that there’s always time, you just have to make it!
Fitting in your workouts and gym session requires careful planning. Planning is honestly one of the biggest keys to success when it comes to leading a healthy lifestyle in general as it allows you to develop a routine and make healthy living and exercise more of a habit than a chore.
In this post, I share a step-by-step guide on how to plan your workouts into your week so that you’re able to get your workout done. In addition, the tips I provide for creating a plan also make it easier for you to stick to the plan.
Step 1: Decide how many times a week you want to exercise
You have to be very realistic here. There’s no point in planning to work out six days a week when you know that by the 4th day, your body will be screaming for help. How many times can you REALISTICALLY work out? Is it five? Is it two? Whatever it is write it down and let that be your base. Try it out for a couple of weeks and if it doesn’t work for you or you don’t see progress you can increase or decrease the quantity. Note, however, that in general, it’s recommended that we exercise at least three times a week for 30 minutes.
Step 2: Decide how you would like to exercise
Are you a gym or a home person? Do you prefer classes or runs in the park? Deciding on the type(s) of exercise you would like to do during the week makes it so much easier to plan where you need to be and when. Plus, this gives you the flexibility to do what you actually enjoy!
Step 3: What time will you exercise?
The time of day you carry out your exercise is crucial. For example, I find that I’m more energised when I work out in the morning because when I leave it until the end of my busy day, I’m usually quite worn out and this affects the quality of my workout. So decide whether it would be more effective for you to work out in the morning, evening or even during your lunch break.
Step 4: Get a planner/calendar
Having a visual representation of your week is crucial for planning. It allows you to see when you might be able to fit in a workout and noting it down allows you to keep yourself accountable. So I would definitely recommend getting a planner, or a calendar or even creating your own using a big piece of paper which you can stick on your wall.
Step 5: Fill up your calendar
Every Sunday, sit down with your planner/calendar and write down what your priorities are for the week. Write down your working hours and any other commitments you may have for each day. You’ll soon notice that there are gaps that appear on certain days and it’s important to commit those gaps to your workouts. This will ensure that you’re aware, before a week starts, that you have a few workouts coming up and this will prepare your mind to take them on!
Step 6: Get your workout gear and lay it out
Do you need new trainers? Do you need dumbbells? Make sure you have everything you need before you start working out otherwise something as small as you not having clean socks will become an excuse to skip a workout. I also recommend laying your workout clothes out the night before or some time before your workout so that you don’t waste minutes searching for what to wear. Each minute delayed will give you more room to talk yourself out of your workout.
I hope you found these tips useful and let me know whether you’ve been able to implement them in your life! In the comments section below, share any tips you have that may encourage others to get up and work out!