What Is A Good Workout Routine For Weight Loss – Medically Reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness – by Alysa Hulett – Updated June 29, 2022
Everything you need to know about building a strength training routine to help you meet your goals—plus sample exercises to get you started.
What Is A Good Workout Routine For Weight Loss
So you want to get stronger. But how do you build an exercise program that won’t ruin your life, waste your time, or injure your entire body?
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Also, how many reps and sets should you do? WTF are all these gym straps? And why does the man growl like that? (Should you *be* making noises while trying to pull the sword from the stone?)
That’s why we reached out to Ideen Chelengar, NSCA-certified strength and conditioning specialist, creator of Vices Fitness, and trusted TikTok Fitfluencer. He has your back (and your triceps, biceps, quads, hams, etc.).
He filled us in on his foolproof “algorithm” for creating a strength training routine at various experience levels.
First things first: you need to set a goal. Whether you’re trying to achieve something in the world or in the gym, you have to dream it in order to achieve it.
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“I would definitely say the first thing I ask someone before I write their strength program is exactly, what is their goal?” – says Challenger.
If you just want to be healthier, you won’t necessarily need to do super heavy lifting. But if you want to gain a bunch of muscle, you’ll want to constantly add volume (volume = weight x reps x sets) to your workouts.
If you want to lose weight, you need to keep your calorie burn rate high. That might mean adding cardio to your routine or doing circuits to keep your heart rate up.
If you’re looking to get leaner or more toned, you’ll want to increase the intensity of your workouts over time (either by increasing the speed of the repetitions, increasing the complexity of the movement, or adding volume) while also maintaining your calorie burn. high rate..
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If you want to powerlift, you’ll need to build up your raw strength and focus on lifting a lot of weight with repetitive movements like squats or deadlifts.
Challenger says that even if you’re a seasoned marathon runner or professional yogi, you’re still a beginner when it comes to strength training if you’ve never gotten intimate with a set of dumbbells or comparable equipment.
If you’re a beginner, Challenger explains, you won’t necessarily have to do as many days or go as hard as someone who’s more advanced.
When you’ve been in the strength training game for a while, you’re more likely to plateau and need to shake things up more often and push at higher intensities to get results.
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The next thing you need to decide is whether you will be working out at the gym, at home, or perhaps a combination of both.
If you go to the gym, familiarize yourself with what the following exercise machines look like and where they are located in your gym:
The dreaded question that plays a huge role in what your schedule looks like: How often should you go to the gym?
The truth is, research suggests that exercise volume is more important than exercise frequency. That means you can expect similar benefits whether you do 3 sets of squats in 1 day or 3 sets of squats over 3 days.
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“Beginners, if you are brand new, you can get away with starting the first 2 to 4 weeks with just 2 full body sessions per week. (Deep exhale for anyone struggling to get to the gym before work, yes.)
After sticking to your routine for at least a month, Challenger may recommend the following adjustments based on your goals:
You may want to increase your regimen from 2 days a week to 3 days a week and eventually even 4 days – especially if you want to incorporate strength training *and* cardio into your routine.
Instead of adjusting your exercise program, the first thing Challenger recommends is to add a fourth day. This is when you can start creating workout splits based on muscle groups.
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“We might do some lower and upper pullbacks on Monday, and repeat those on Tuesday, Thursday and Friday,” he says.
“Eventually, you’ll probably need to get to the point where you’re doing 5 or 6 days a week after you start to plateau at 4 days a week,” he says.
“When we get into the 5- or 6-day-a-week category, the programming has to be quite technical in terms of heavier and lighter days or adjusting muscle groups per day…it takes a little more finesse.”
And whatever your goal, don’t forget to take breaks—you deserve them, and your muscles need them to recover. Challenger recommends giving the muscles you’re working 48-72 hours of rest before working them again. (So if you’re dedicating a day to back and biceps, give them at least that long to recover before doing another day focused on back and biceps.)
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Many peeps prefer workout splits that focus on different days of different muscle groups—such as push and pull days, upper body days, lower body days, etc.
But according to Challengar, most general pops shouldn’t divide strength training by body part. It’s only really necessary if you’re hitting a plateau.
“[Requiring] a full day dedicated to each muscle group, you must have spent at least a year, if not more, of fairly aggressive strength training to the point where you plateau from doing multiple groups in one day. he explains..
Unfortunately, Challenger didn’t do a single muscle group day until 5 or 6 years into his training – and he definitely still got a lot stronger (just check out his TikTok 😳).
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For most of his clients who haven’t done at least a year of consistent strength training, he recommends sticking to full-body days.
So you figured out how many times a week you should work. But what should your actual workouts look like?
First, focus on compound exercises—heavy movements that work multiple muscle groups at once (like squats, deadlifts, and bench presses). Challenger recommends taking these first, as you’ll be mentally and physically freshest then.
“[Compound]s like goblet squats, which are pretty heavy, are usually the hardest thing you’ll do all day if you do them well,” he says. “So you want to do it when you’re not exhausted.
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Next: come up with your isolation movements (moves that target one muscle group) and accessory or supporting movements (those that basically support everything else).
“If you’re doing biceps and triceps later, there’s no reason to get them early in your workout if you’re doing a full-body day,” he says. “It should be one of the last things because they’re super simple movements [that are also] easy on the joints and easy.”
New to strength training? Congratulations on the honeymoon phase! According to Challengar, “Somewhere from 6 to 12 weeks [in strength training] you’ll get stronger and in better shape with almost no weight.” It sounds amazing.
Ultimately, your goal is to make sure your last rep feels at least like a 6 out of 10 in terms of weight. “Otherwise, you’re unlikely to get a response, whether you’re a beginner or advanced,” he says.
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This is called rate of perceived exertion (RPE) and is a widely accepted way of monitoring exercise intensity.
The biggest difference between beginner, intermediate and advanced is the threshold you need to hit on the last repetition to get a response. Challenger breaks it down like this, based on your experience level:
Finally, you can go into progressive overload or percentage training. But using RPE is a super easy and basic way to figure out how much weight to lift.
If you’re trying to increase general strength and endurance, any number of sets and reps will help you see improvement. In fact, a small 2019 study found that people saw similar increases in strength and endurance whether they did 1, 3, or 5 sets of exercise 3 times a week.
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If you’re trying to get bigger muscles, it’s all about bulking up. A 2022 research review focusing on young men found that doing 12-20 weekly sets per muscle group is ideal for achieving hypertrophy (called an increase in muscle size). So if you work out 3 times a week, shoot at least 4 sets per exercise during each workout.
Increasing your sets is also a really great way to break through a plateau. Challenger says people often overlook this technique. Instead of adding more reps or different exercises, you can just add sets of exercises you’re already doing.
“You’ll usually get a really good response from that,” he says, “because you’re already comfortable doing it.
Research suggests that you can perform 6 to 40 repetitions of the exercise and see muscle gains. But it’s a pretty big chain, huh?
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