The first thing you want to do before building a workout plan is to start with the end in mind, what is your goal? Are you looking to lose weight, get stronger, increase flexibility, run a 5k? Once you figure out why you want to exercise it becomes easier to plan how frequency, duration, and what exercises you should do.
Building an effective strength training program can be simple when you follow this simple structure. Make sure each workout has a push, pull, squat, press, and hinge. These functional movement patterns incorporate all the muscles of the body. The movements are needed for activities we do daily.
A well-balanced exercise plan will incorporate different exercises that accomplish your goals. Mixing cardiovascular and strength training will give you great results, the best part is you can split it up into 10 minute exercise sessions. Try to incorporate these ideas into your next workout.
Struggling to get started and need some help? Reach out to your NIFS staff at your corporate fitness center, or your local gym to get you started with an individualized exercise prescription. Remember, when new to exercise, be sure to check with your physician before getting started.
Here are some examples of exercises using push, pull, squat, press, and hinge:
Push
- Pushups
- Chest Press
- Med Ball throw
Pull
- Rows
- Lat Pulldown
- Pullups
Squat
- Step ups
- Squats
- Squat Jumps
Press
- Overhead Press
- Kneeling one arm overhead press
- Front press
Hinge
- Good mornings
- Kettlebell Swings
- Deadlifts
Try this quick strength plan today after a brief warmup, repeat 2-3 times:
10 Pushups
10 Rows
10 Squats
10 Overhead Press
10 Good Mornings
20 second Plank
