When it comes to fitness, no single workout fits all. The best routine is the one that works for you, something that aligns with your goals, lifestyle, and what you actually enjoy doing. Let’s explore some popular workout types and see how you can find the right one for your fitness journey.
1. Strength Training
Strength training, often associated with lifting weights, focuses on building muscle and increasing strength. It’s an excellent way to boost your metabolism and burn fat, even when you’re not working out. Whether you’re using dumbbells, resistance bands, or just your own body weight, strength training is a great option for anyone looking to get stronger and leaner. For strength training the recommended workout routine is as follows below:
Beginner Strength Training Workout Routine
Warm-Up (5-10 minutes)
- Dynamic stretches
- Light cardio
Workout (3 sets of 8-12 reps for each exercise)
- Squats
- Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, keeping your chest up and knees over your toes.
- Push-Ups
- Start in a plank position, lower your body until your chest nearly touches the floor, then push back up. Modify by doing them on your knees if needed.
- Dumbbell Rows
- Bend slightly at the waist with a dumbbell in each hand, pull the weights toward your hip, squeezing your shoulder blades together.
- Lunges
- Step forward with one leg, lowering your hips until both knees are at about 90-degree angles. Alternate legs.
- Plank
- Hold a plank position on your forearms and toes, keeping your body straight from head to heels for 30-60 seconds.
- Deadlifts
- With a dumbbell or kettlebell, stand with feet hip-width apart. Bend at your hips and knees to lower the weight, keeping your back flat, then return to standing.
Cool Down (5-10 minutes)
- Stretching (hold each stretch for 15-30 seconds):
- Hamstring stretch
- Quadriceps stretch
- Shoulder stretch
- Triceps stretch
(20 strength training workouts to improve muscle growth. Source)
2. Flexibility and Mobility Workouts
The next type of workout involves stretching and yoga. These workouts focus on improving flexibility, balance, and mobility, which is essential for injury prevention and overall physical wellness. Flexibility workouts are great to incorporate into your routine, no matter what your fitness goals are. A recommended Flexibility and mobility workout is as follows below:
Warm-Up (2 minutes)
- Arm Circles: 30 seconds (forward and backward)
- Leg Swings: 30 seconds per leg
Workout (6 minutes)
- Cat-Cow Stretch: 1 minute
- Downward Dog: 1 minute
- Lunge with Spinal Twist: 30 seconds per side
- Seated Forward Fold: 1 minute
- Butterfly Stretch: 1 minute
- Figure Four Stretch: 30 seconds per side
Cool Down (2 minutes)
- Child’s Pose: 1 minute
- Neck Stretch: 30 seconds each side
(Top 15 mobility and flexibility workouts. Source)
3. Cardio
Cardio is all about getting your heart rate up. Running, cycling, swimming, and even dancing can count as cardio. These exercises improve heart health, increase endurance, and are great for burning calories. If you’re looking to lose weight or improve stamina, cardio is a must. The main exercises for cardio involve running on the treadmill, biking, or using the stair master machine.
There’s no one-size-fits-all when it comes to fitness. Whether you’re into strength training, cardio, or flexibility workouts, the key is to experiment and find out what works for you. The most effective workout is one you enjoy and can stick to. So, get out there, try different styles, and see what motivates you to keep moving!