With your health goals broken down into manageable steps, it’s time to tackle one of the biggest questions: How do you choose the right exercise routine? The answer lies in picking a program that matches your goals, experience level, and, most importantly, something you can stick to consistently.
If you’re new to exercise or haven’t worked out consistently before, investing in a trainer—even for a few sessions—can make a world of difference. A trainer helps ensure proper form, creates a personalized program, and provides guidance to set you up for long-term success. Think of it as laying a solid foundation for your fitness journey.
Popular Routines to Consider
If you prefer to skip a trainer and dive into a routine on your own, there are plenty of options tailored to different fitness levels and schedules. Here are a few tried-and-true programs that can help you get started:
- Push, Pull, Legs (PPL) - PPL is a structured routine focusing on three key movement patterns: pushing (e.g., chest presses), pulling (e.g., rows), and legs (e.g., squats). Traditionally, it’s a six-day-a-week program (Push, Pull, Legs, repeat). However, if six days feels overwhelming, consider modifying it to a five-day version like Push, Pull, Legs, Upper, Lower. This routine works well for intermediate gym-goers and can be adjusted to fit a three-to-five-day schedule.
- StrongLifts 5x5 - Perfect for beginners and intermediates, StrongLifts 5x5 is a straightforward, three-day-a-week program focusing on compound lifts like squats, deadlifts, and bench presses. The format (five sets of five reps) builds strength quickly and keeps progression simple. If time is tight, you can adapt the sets and reps, but the core structure remains effective.
- Bodyweight and Calisthenics Routines - If you’re not ready to commit to a gym or prefer working out at home, bodyweight routines are an excellent choice. These programs require minimal or no equipment and often focus on exercises like push-ups, planks, squats, and pull-ups. They’re affordable, adaptable, and can deliver a full-body workout in 30–45 minutes.
- Walking, Jogging, or Light Cardio - For absolute beginners or those who simply want to be more active, walking or jogging is an easy and effective way to get started. Aim for 20–30 minutes a few times a week to establish a habit and gradually build from there.
Key Tips for Sticking With Your Routine
- Start with the Basics: If you’re new to working out, choose routines like StrongLifts 5x5 or bodyweight exercises that focus on simple, foundational movements.
- Commit to 12 Weeks: Stick with one program for at least 12 weeks to allow your body to adapt and show results. After that, feel free to experiment with new routines.
- Adjust for Your Schedule: Whether it’s three, four, or five days a week, choose a plan that aligns with your lifestyle. Consistency is more important than the number of days.
- Focus on Progress: Over time, aim to increase weights, reps, or intensity to keep your workouts challenging and rewarding.
The best workout routine is the one you’ll stick to. Whether you choose a PPL plan, StrongLifts, calisthenics, or something as simple as walking, the goal is to move better, feel stronger, and build momentum. Start small, be patient, and remember: fitness is a journey, not a sprint. Find what works for you, and enjoy the process of becoming the healthiest version of yourself in the new year.
Dr. John McNeely
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