Figuring out how to build a workout routine can feel like learning a new language—there’s new terminology, a million opinions, and a lot of pressure to “do it right.” But honestly? It doesn’t have to be that complicated.

Whether you’re just starting out, getting back into the swing of things, or fine-tuning a routine that already works for you, here's how to pull together a plan that actually works for you—not the internet's idea of you.

Start With the Why 

Before picking up a dumbbell or lacing up your running shoes, ask yourself: What do I want out of this? Is it to feel stronger when carrying groceries? To clear your head after work? To prep for a 5K? Or maybe it’s just about feeling better in your body day by day. Whatever your reason—big or small—it’s valid.

And if setting goals feels overwhelming, try the SMART method. It’s a simple trick that gives your workouts a sense of direction:

• Specific: What exactly do you want to do?
   → Example: “I want to walk 3 times a week for 30 minutes” instead of just “get more active.”

• Measurable: Can you track your progress in a clear way?
   → You’ll know if you hit your goal by checking: Did I walk 3 times this week?

• Attainable: Is this realistic with your current schedule, energy, and lifestyle?
   → If walking 3 times feels like too much, maybe start with once or twice and build up.

• Relevant: Does this matter to you personally—not just something you feel like you “should” do?
   → Maybe you want more energy, better sleep, or time to clear your head. If your goal supports that, it's relevant.

• Time-bound: Is there a timeline for when you want to start seeing progress?
   → “I’ll stick to this for the next 4 weeks and then check in with myself” gives you a nice checkpoint.

What’s Worked for You Before?

If you’ve ever been active in the past—even just a little—take a second to think about what felt good. Did you enjoy dancing? Hiking? Group classes with music that made you want to move?

Fitness doesn’t have to mean barbells or burpees unless that’s your thing. The best workout is the one you’ll actually look forward to—or at least not dread.

How Much Time Do You Really Have?

Everyone’s got their own schedule, and no two routines look alike. Maybe you’re juggling work, classes, family—or all three. That’s why it’s not about how many hours you put in, but how consistently you show up and why you're doing it. Real progress comes from finding what works for you and sticking with it.

Try this as a starting point:

• 2–3 days/week: Consider full-body workouts that cover all major muscle groups.

• 4–5 days/week: You might enjoy splitting up your workouts (like upper body one day, lower body the next).
• 1 day/week: That still counts. Really.

Frequency & Splits (Let’s Keep It Simple)

When people talk about “training frequency,” they’re just talking about how often you’re working certain muscles. Here’s a simple breakdown:

• Full-body workouts: Ideal for beginners or anyone short on time. You hit everything in one session—boom, done.

• Training splits: If you’re working out more often, you can divide it up (like arms and chest one day, legs and back another). It gives your muscles a chance to rest while still keeping you moving.

How Long Will It Take?

We get asked this a lot, and here's the thing: progress isn't just about the scale. It's about feeling better, getting stronger, and celebrating the small wins along the way. Every body is different, but here are some general guidelines to help you along your journey:

• Fat loss: Creating a daily calorie deficit of around 250–500 kcal can support gradual, sustainable fat loss—often about 0.5 to 1 kg per week, depending on your body and routine.

• Muscle gain: For muscle growth, a slight calorie surplus—somewhere between 250–500 kcal per day—can help. With consistent training, you might see gains of roughly 0.25 kg of lean muscle per week, though everyone progresses at their own pace.

What Should You Actually Be Doing?

Here’s the deal: there are hundreds of exercises out there. But to keep things straightforward, let’s talk about three main categories to focus on:

1. Bodyweight Moves

These are great for beginners and anyone who wants to nail down their form. Think push-ups, squats, lunges, and planks. No equipment needed—just you, some floor space, and maybe a mat.

2. Compound Movements

If you're looking to build strength or muscle, compound moves are your friends. These work multiple muscle groups at once—like deadlifts, rows, and overhead presses. More muscles, less time.

3. Accessory Exercises

These fill in the gaps. Think bicep curls, calf raises, or lateral lunges. They help improve balance, strengthen weak spots, and add a bit of variety.

Mix and match. Swap things out. Keep it interesting. The goal isn’t to create a “perfect” plan—it’s to create one that makes you want to stick with it.

Ready to Start? Here’s a Sample Week to Kick Things Off

To help you get started, here’s a beginner-friendly layout you can refer to. Feel free to adjust it—what matters is creating a rhythm that fits your life.

Monday – Full-body strength (bodyweight + dumbbells)
Tuesday – Light walk, yoga, or rest
Wednesday – Full-body strength
Thursday – Cardio (jog, bike, dance)
Friday – Rest or light movement
Saturday – Optional: bodyweight circuits or a fun activity
Sunday – Rest

Let’s Wrap It Up

Designing a workout routine isn’t about chasing perfection—it’s about creating something that fits into your life and actually feels good to do.

Start with what you have, where you are. Maybe that’s a few minutes of movement at home, or a focused gym session once a week. What matters most is that it feels like yours.

Start where you are, use what you have, and commit to moving forward. The most important step is the one you take today.

Disclaimer: This article is for informational purposes only and is not intended as professional medical advice. Please consult with a healthcare provider before making any changes to your fitness or nutrition routine.