by Davin Thompson
While much of the world of fitness seems to have become about expensive gym memberships and expensive nutrition fads, it does not have to be that way. To understand this better, we should consider more closely the word “fitness” itself. It means to be physically fit and healthy or to be able to fulfill a specific task.
I think social media has changed the reality behind this and only provided the illusion of it since many of the pictures that are meant to inspire has to do with an effective muscle to fat ratio that is not practically achievable by the majority of people.
It is amazing what some people are able to accomplish in terms of their physique, and this can inspire us to an extent, but this is not the whole picture; there is much more to health and fitness than this. There is mental health, health of arteries (cardiovascular health), and then the actual ability to achieve weekly tasks, all of which must be considered.
Frequency
Everybody will have a preference with the number of days per week they want to commit to working out, and a lot of that may depend on your work/life schedule, as it should.
Significant results can be achieved doing a 3, 4, 5, or even more days per week, but this all depends on what you are doing within those sessions.
So, if you are a beginner, consider starting with 3 times per week for even 30 minutes at a time. The CDC recommends getting 150 minutes/week, but that is something that can be built up to as well. I think that is something that steers people away too; they feel like if they are not getting the full amount of minutes they are “supposed to,” then they are not doing anything to change their health.
But, this idea must be challenged. Just because you are not consistent one day or one week does not mean you cannot become more effective in the future.
Structure
For the actual structure of your sessions, consider first what you want to get better at in your weekly life.
Do you want to improve your endurance for being able to walk/run with a friend or significant other? Do you want to be able to move furniture more easily at the house? Do you want to get in and out of your car easier?
Everybody will have different needs, and your home exercise routine should be tailored to that, though it does not only have to be about that.
There is exercise better geared towards fat loss, some better geared towards building muscle, and some better geared towards improving cardiovascular endurance.
Even so, an implementation of all of them at different times and at different doses can certainly contribute to our whole wellbeing.
Sample Plan
- 3x/Week – Full Body Sessions
Day 1:
- Squats – 3×8-10,
- Push-ups – 3×8-10,
- Shoulder Presses – 3×8-10,
- Rows – 3×8-10,
- Planks – 3×30-45 seconds
Day 2:
- Deadlifts – 3×8-10,
- Close-grip pushups – 3×8-10,
- Bicep Curls – 3×8-10,
- Lat pulls – 3×8-10,
- Tabletop holds – 3×30-45 seconds
Day 3:
- Lunges – 3×8-10,
- Push-ups – 3×10-12,
- Rows – 3×10-12,
- Shoulder presses – 3×10-12,
- Plank push-ups – 3×10-12
Wrap-Up
Fitness can be overcomplicated, but slowly adding resistance, reps, or total weekly exercise volume are all effective ways to progress. As you can see online, plenty of people achieve their goals in many different ways. The only thing they really have in common are the true pillars of health: a consistent exercise routine, purposeful nutrition, and good sleepy quality.
Find what works for you and what you can be consistent with. The benefits can include increased productivity, increased confidence, increased sleep quality, improved body composition/weight loss, increased strength, increased endurance, and better energy level. There really is no down side to it, but there sure is a whole lot of upside.
You have probably heard it before . . . it is a lifestyle. Yes, it is. And for some, the lifestyle of health and fitness is achieved through going to the gym on a regular basis. But even with this, there are days where life just gets in the way, and you may be better off getting a quick workout in at home.
On the other hand, there are others who may not want to work out because of the cost, time, or intimidation factor of going to the gym. In addition to this, they may have no idea how to set up a workout routine at home. So, whether you like to go to the gym or not, it is still important to establish an effective home exercise routine.
Davin Thompson graduated with my Doctorate in Physical Therapy from Baylor University. He has been blogging since 2020 and am interested in combining my interests in stories and health to help us make real changes in our lives and in our world. To see more posts, please feel free to check out his blog.
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