22. How to create a weekly workout routine?

Hey there, dear friend! It's Mike again. Thank you for reading my last blog post about "How to maintain motivation at the gym?" I’m happy to be writing again, and today I'll be explaining how to create a weekly workout routine. Remember, you can share your opinion in the comments section below by answering the question: "How do you create a weekly workout routine?"

Creating a weekly workout routine is an interesting question, my friend. Based on my experience as a personal coach, the first step is to determine how many days per week you can work out. This will help you create a plan that fits into your schedule. You can start with just a few days each week, for example, 2-3 days.

Secondly, you need to train the abilities that you want to acquire. For example, if you want to run a marathon, you would need to focus more on running than someone who wants to compete in a powerlifting competition. The most important thing is to identify your goals and the amount of time you have per week to achieve them.

However, if you exercise consistently, you'll know about periodization. The following image shows a plan for a semester, with different stages of intensity:

During the initial weeks, you can focus on building volume with less intensity, whereas in the third month, you can increase the intensity for better adaptation.

Don’t worry about the time, you can start with just thirty minutes every day. Here is a general recommendation:

• Monday: Run
• Tuesday: Rest
• Wednesday: Strength training
• Thursday: Run
• Friday: Rest
• Saturday: Strength training
• Sunday: Rest

Remember, first write down your fitness goals, then identify the amount of time you have per week, describe your planification based on your abilities, and finally, let's go!

Please share in the comments section below if you have any other strategies to maintain motivation at the gym.