Many hours in the gym or when exercising at home are pointlessly wasted, because without a proper training plan you can simply start training. Beginners in particular make this mistake very often.
A structured training plan tailored to the individual training goal is THE central success criterion.
Regardless of whether the training plan for women or men, to lose weight or to build up muscles, should be created as a full body, 2 or 3 split. Whether training at home or at the gym, the basic principles for creating a fitness plan are the same.
But how should a recreational athlete without a training science background know which central components characterize a good training plan and which special features have to be considered when creating it?
We have the solution. Create your own training plan yourself, step by step. We will give you the necessary know-how and show you how to create your own training plan and which details you should pay attention to.
So it’s best to grab a pen and a piece of paper and create your own training plan yourself with the help of this article.
What is the goal?
The starting point for creating a training plan is your goal. Realize what you want. Possible goals are, for example, muscle building, body fat reduction or weight loss or an improvement in endurance.
This is probably the easiest part of creating. So you should be clear about whether you are aiming for muscle building or body fat reduction, for example. Why?
A training plan for weight loss differs greatly in content and structure from a training plan for building muscle. Likewise, a training plan for beginners looks different than a training plan for advanced athletes.
While weight loss is increasingly focused on high-intensity interval training, the focus for building muscle is on complex basic exercises and a progressive increase in strength (permanent increase in weights).
The diet should also be adapted to the goals set in the training plan. Anyone who wants to build muscle has to eat differently than someone whose goal is to reduce body fat.
What is the current level of performance?
Training plan for beginners or for advanced users? The second step in creating a training plan is to determine your current performance level.
Of course, it makes a big difference whether you are an absolute beginner (up to 6 months of training experience) or an advanced athlete (from 1.5 – 2 years of training experience).
An example for clarification:
While training beginners should complete complex basic exercises and have to learn the training techniques properly, advanced users can also train with intensity techniques and isolation exercises for individual muscle groups.
Where do you want to workout?
Not everyone feels like signing up for a goal in a gym. This is not necessary either.
It can be trained at home or outdoors, in the gym or in a club.
The planned training location should always be noted when creating the training plan, as it has a strong influence on the choice of exercises.
Many exercises can be done in the fresh air or at home with little effort.
This includes in particular functional bodyweight exercises in which you only train with your own body weight.
If you want to train independently in the long term, you can think about purchasing small equipment such as kettlebells or dumbbells.
How often a week can you workout?
How many times a week do you have the time and inclination to train? Your training plan is also based on this. If you have more time, split training (dividing individual muscle groups) makes sense.
With less time, a full-body training plan makes more sense. Plan realistically without giving your weaker self too much leeway.
If you can only train 1-2 days a week, the focus should be more on full-body training.
Since there is less time available, this ensures that all muscle groups are trained and strengthened.
For example, basic exercises are ideal for this, but exercises with your own body weight are also ideal.
Our tip: With more than 3 – 4 training units per week, regeneration plays a central role in success or failure.
This must be taken into account when creating a training plan. In the resting phase, the muscles recuperate and repair processes take place.
Therefore, it is important to pay attention to a balanced and healthy diet that supports your training goal.
Improve your regeneration with the amino acid L-glutamine. This ensures that your recovery phases are used effectively and that you can start the next training session with fully charged batteries.
How much time is available per unit?
The time available for each individual training session has a significant impact on how you can create your training plan.
If you only have 20-30 minutes for a quick workout, you should focus on intensive interval training or effective strength circuits without long breaks.
HIT or HIIT training are particularly suitable here.
If more time is available, you can think about including a stamina part in your training plan in addition to strength elements.
Here, the focus can also be better placed on the three training phases of warming, exercise and cool down.
Which exercises do you want to do?
The correct choice of exercises for creating a training plan depends heavily on all of the variables mentioned so far.
The training level, available training time and training location largely determine the choice of exercise. The available training equipment can also limit the exercise selection.
The best exercises for building muscle in the gym would be e.g. Squats, bench presses, deadlifts, and shoulder presses.
If your main goal is to lose some weight, a combination of cardio and strength training is ideal.
Those who prefer to train at home and mainly want to lose weight can do exercises such as pushups, planks or lunges as supplementary strength training.
To increase the intensity here, it makes sense to buy dumbbells, to train on unstable surfaces for a change and to vary the exercises regularly.
Tips for a successful workout
Keep a workout diary
We recommend that you record the training plan you have created in a training diary.
This gives you the advantage of being able to control yourself consistently and making your progress visible.
Even if you stagnate, you will recognize this early on and can make appropriate adjustments to your training plan.
Change workout plan
In order to bring variety to the training and to set new stimulus points for the muscles, we recommend changing the fitness plan every 3-6 months.
The change does not always have to be large. Parameters such as intensity and duration can easily be modified in order to present the muscles with new challenges.
Summary: Create Workout Plan
- Well-thought-out training planning is essential
- Creating a workout plan yourself is very easy if you coordinate the parameters such as your goal, your starting position, the time, the place, your equipment and the exercises
- A good workout plan must be documented in the form of a diary
- This way you can measure your progress and renew your workout plan every 3 to 6 months
- Whether your goal is to gain muscle or to lose weight, eating right, along with a good exercise plan, is the key to success
- Always make sure you get enough protein to help build muscle or help you lose weight