Viktoria Hogan is a personal trainer and online nutrition coach who runs Tori Training, an online solution to your health and fitness goals. She lives in the U.S., but is originally from Sweden. She played soccer up through college and has always had a passion for training and nutrition.
Choosing the right exercise routine can feel overwhelming with so many options available. A well-rounded regimen ensures balanced fitness, reduces the risk of injury, and helps you achieve your goals efficiently. Here’s how to design or choose a program that ticks all the boxes.
1. Understand your goals
Start by identifying your fitness objectives. Are you aiming for weight loss, muscle building, improved endurance, or better overall health?
Your goals will determine the focus of your routine. For example, if building strength is your aim, prioritize resistance training. If improving cardiovascular health is a goal, incorporate aerobic exercises like running or cycling.
2. Include all pillars of fitness
A comprehensive exercise plan should address the following areas:
Cardiovascular endurance: Activities like jogging, swimming, or cycling strengthen your heart and improve stamina. Aim for 150–300 minutes of moderate-intensity cardio per week.
Strength training: Incorporate exercises that target major muscle groups. This builds strength, supports bone health, and improves metabolism. Two to three sessions a week are ideal.
Related article: “Are You Afraid of Getting Bulky When Lifting Weights?”
Flexibility and mobility: Stretching, yoga, or dynamic warm-ups help maintain joint health and reduce the risk of injury.
Related articles: “Mobility vs Flexibility – What Do They Mean?” and “Warming Up and Cooling Down – Unnecessary Habits or Essential Puzzle Pieces?”
Balance and stability: Especially important as we age, exercises like single-leg stands, Pilates, or carries enhance body control and prevent falls.
3. Balance work and recovery
Overtraining can lead to burnout or injury, so ensure your schedule includes rest days or low-intensity sessions. A general guideline is to include at least one full rest day per week and alternate heavy training days with lighter ones.
4. Customize to your lifestyle
Choose exercises you enjoy to increase consistency. For example, if you dislike running, try rowing or group fitness classes instead.
Work with your schedule. Whether you can commit 20 minutes daily or longer sessions three times a week, consistency is key.
5. Progressive overload
To improve, you must challenge your body over time. This means gradually increasing your workouts' intensity, duration, or resistance. For instance, if you're weightlifting, try adding small increments of weight every couple of weeks.
6. Cross-training for variety
Incorporating different types of exercises prevents boredom and overuse injuries. For example, runners can benefit from swimming or strength training to balance muscle use.
7. Listen to your body
Pay attention to how your body responds. Feeling overly fatigued, experiencing prolonged soreness, or hitting a plateau might signal the need to adjust your plan or start focusing on adding good nutrition to your routine.
8. Consult a professional
If you’re unsure where to start or how to build a balanced regimen, seek guidance from a certified personal trainer. They can assess your needs and craft a program tailored to you.
Example of a weekly well-rounded routine
Day | Activity |
Monday | Strength Training (Upper Body) |
Tuesday | Cardio (Running or Cycling) |
Wednesday | Flexibility (Yoga or Stretching) |
Thursday | Strength Training (Lower Body) |
Friday | Cardio (Swimming or HIIT) |
Saturday | Balance/Skill Work (Pilates or Tai Chi) |
Sunday | Rest or Active Recovery (Light Walk) |
Final thoughts
Selecting a well-rounded exercise regimen doesn’t have to be complicated. The key is to align it with your goals, include a mix of fitness components, and adjust as needed. Remember, fitness is a journey—focus on progress, not perfection, and enjoy the process!
If you are a beginner, make sure to add workouts over time, don’t jump into a full week of workouts without letting your body and mind get used to it first.
Would you like a customized plan for your needs? Reach out to Tori Training to get started or if you are a beginner who is looking to learn more about strength training and the fundamentals, make sure to take a look at my course “Strength Training for Beginners”.
Viktoria Hogan, Personal Trainer and Online Nutrition Coach
Viktoria Hogan is a personal trainer and online nutrition coach who runs Tori Training, an online solution to your health and fitness goals. She lives in the U.S., but is originally from Sweden. She played soccer up through college and has always had a passion for training and nutrition. As a trainer since the beginning of 2020, she has trained a multitude of clients and gained several specialization certifications within her field. Her main mission is to improve people's quality of life.
