You have decided to become active in sports (or even more active)? Excellent, but where do you start? How many times a week should you work out and what should your workout plan look like?
First of all, you should define specific goals, what do you want to achieve and why do you want to be active in sports? The more specific you can set your goals, the easier it will be to plan your workouts. It’s also easier to define intermediate goals and measure your successes more easily, and measuring your success is extremely important.
Why? Quite simple, success is usually the reason why most of us can stay motivated and train in the long term. If you have a specific goal in mind and reach it, you realize that the hard work has paid off. You have made progress that is measurable for you and are motivated to work toward your next goal.
How much time do you want to invest?
Not to be neglected when considering your goals is the time-factor. How much time do you want to invest in your athletic activities? The relation to your personal goals is obvious: If you can invest about 15 minutes in working out three times a week, then a lot of things can be accomplished, but for some goals (such as finishing a marathon), you’ll need to spend more time training.
You have to find a compromise between the two factors, which also seems realistic. My advice for this: Less is often more. Especially beginners shouldn’t aim too high and set an achievable goal or plan less time for their workouts, than they actually could.
Build a routine
It’s important to start building a routine and stay on track and that’s easier if you can achieve your goals and finish your planned workouts in time. If you realize later on that you can invest more time, you can still make adjustments, but the important first step has already been done!
Time + routine = Goals
But even advanced athletes should not neglect this topic – workout time as our most important resource should be used optimally! In other words, you should try to fill your available workout time with the best exercises, the optimal intensity, the appropriate volume, and the appropriate break times for your personal goals.
Obviously, these factors are important for every athlete, whether more or less busy. Especially with narrow temporal resources, training optimization is particularly important in order to ensure long-term success, but more on that in another post.
By honestly answering these two questions, the first step has already been taken and a cornerstone has been laid for your upcoming workout plan. You can read more about how to further plan your workouts in the next post in this series!
If you are looking for a short, effective workout plan, then take a look at the following link: Full-body Workout without Equipment
Do you have specific questions regarding your workout planning? Let me know in the comments what you want to read next!
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