I plan workouts for a living, but I also plan workouts for myself. Today, I want to share a bit of that process with you, just in case it can help you out!

Here are the strategies I use to plan my workouts for an entire week.

And before I begin, I also have a FREE DIY blueprint for you if you want to try planning and building your own workout program for weight loss and health. Click the image below to gain instant access!

1. Pick a Day That Begins Your Week

This might sounds silly, but when I plan my workouts I always use Monday as Day 1. But maybe that’s not true for you! Maybe that day is Sunday for you, or maybe it’s a different day of the week if you work in an industry that has an off-schedule. Either way, knowing what day is your Start Day is important and it’s always the first step.

No matter which day is your Day 1, plan on making time the day before to work out your schedule.

2. Reassess Your Goals

This step is a priority. I recommend it for anyone who is looking to get fit and healthy! Take the time every week to reaffirm your long-term goals and to affirm what you want to focus on for the week. Your long-term goals sound something like “I want to run a 10k”. Your weekly focus to attain that goal might be something like “run 10 miles this week and do some hill work”. Or maybe your long-term goal is “I want to lose 10 pounds”. Your weekly focus might be “go to the gym 4 days this week, strength training 3 days and doing cardio on the 4th”.

This is where you can decide how many days you will workout this week. If 3 workouts suits your needs and goals, great! If your more of a 5-day-a-week gym goer, knowing that will help you through the next step.

3. Write Down Your Workouts

Sometimes I use a notebook (one of several that live in my car/backpack/gym bag/purse/coat pocket) and sometimes I use the Notes app on my phone. I’m always finding inspiration in articles, social media posts and conversations for new workout ideas so I like to have a place to write ideas for workouts down, no matter where I am.

Write down your workouts for the week. This is a good idea for multiple reasons:

• you can plan your splits aka decide when you are working different muscle groups
• you can vary the exercises you plan to do
• you can make sure your workouts are helping you move towards your goal
• you can prevent over-training/burn-out

For me, this part of the process looks something along the lines of:

Monday – work out Legs/Core

Tuesday – work out Upper Body/Speed or Hill Work

Wednesday – work out Total Body HIIT

Thursday – work out – Rest 

Friday – work out Run

Saturday – rest

Sunday – work out Legs/Core

4. Plan Rest Days

Your body needs to rest and recover just as much as it needs to move. For me, it’s really important to plan my rest days. Planning rest days helps me mentally – if I know it’s coming and needed, I don’t feel guilty for “skipping” a workout or “being lazy”.

I plan my rest days primarily around my schedule, but I make sure that it makes sense for my body too. I’m always busiest on Saturdays, so I plan ahead to take the day off. I don’t need the added stress of fitting in a workout on days that I’m already busy! I also know that my run will be stronger and more enjoyable if I take a break between strength training days and running.

*I try to do this for my clients as well. First thing I ask when starting to build their programs is “what days do you KNOW you can’t workout?”.

5. Be Strategic

Not every week is going to look the same for you.

Life happens, nothing stays the same, and that’s why planning week to week is so important.

If you have a particularly busy week at work, take an extra day off or shorten your workouts. If you have a 5k planned for Sunday, don’t plan your usual long run on Saturday. If you are achy from last week’s workouts, throw in a day of yoga.

Plan your week strategically around what’s going on in your life, because remember, the best workout for you is the one that you will do!

Bonus: Plan to be Flexible

I can’t stress how important it is to understand that you might have to be flexible and change your plans every now and then. I went through some stressful phases of my life when I told myself that I HAD to workout, and complete the entire workout, no matter what. It’s taken me years to realize it, but it’s better to do what you can, when you can and when it feels good than to push yourself when perhaps you should take a break.

How do you plan your workouts?