Introduction
How many times have you started a new workout plan, feeling super motivated, only to lose steam a few weeks in? If you’re like most people, the answer is probably more than once. The truth is, so many of us—including myself—set our expectations way too high from the start and end up burning ourselves out. We push too hard, too fast, but the real key to long-term success is finding balance in both your lifestyle and workout routine. Learning how to build a balanced workout routine can help you maintain your motivation and achieve lasting results.
A well-rounded workout routine isn’t just about how much weight you can lift or how far you can run it’s about being smart with how you treat both your body and mind. In this post, I’ll show you how to create a sustainable routine that helps you keep making progress without burning out.
Why having a balanced workout routine is so important
If your workout routine is one-dimensional, for example, if it only includes weight training or just cardio, you might be missing out on the benefits of a more varied approach. A balanced routine improves overall health and fitness, reduces the risk of injury, keeps workouts from feeling repetitive, and ensures proper recovery to prevent burnout.
Think of your workout routine like building a house. You need a good foundation, strong walls, and a solid roof to create something sustainable and long-lasting.
Example of a balanced workout week
Here I will provide a breakdown of what a good workout routine looks like:
Monday: Strength Training (Upper Body Focus)
Monday is all about the upper body! That means we’re hitting the chest, arms, shoulders, and back. There are plenty of exercises to choose from, so you’ll find your favourites over time. Some solid ones to start with are bench press, shoulder press, rows, and bicep curls.
Stick to 3-4 sets per exercise and aim for 8-12 reps. No need to overdo it, just focus on gradually increasing your weights to build strength. Strength training not only helps you gain muscle, but it also supports fat loss and boosts metabolism. Sounds like a win-win to me!
Tuesday: Cardio & Mobility
Exercises like running, cycling, or walking, basically any form of cardio you enjoy, are great additions to your routine. Aim for around 30 to 45 minutes per session.
It’s also a good idea to include some mobility work, like yoga or stretching, to help with recovery and keep your body feeling its best.
Wednesday: Strength Training (Lower Body Focus)
Exercises like squats, deadlifts, leg extensions, and calf raises are great for building lower body strength. Aim for 3-4 sets of 8-12 reps for each exercise.
Lower body workouts are essential for improving endurance, power, and overall strength, helping you move better and perform at your best.
Thursday: Active Recovery & Core Work
Incorporating activities like yoga, Pilates, walking, or stretching into your routine is a great way to keep your body moving while allowing it to recover. Adding core exercises like planks, leg raises, and Russian twists helps strengthen your midsection and improve overall stability.
This approach keeps you active without overloading your body, promoting better recovery while still making progress.
Friday: Full-Body Strength + Conditioning
This full-body conditioning routine combines strength and cardio for an effective workout. A 30-45 minute circuit featuring exercises like kettlebell swings, burpees, and deadlifts will challenge your endurance and power.
It’s the perfect way to wrap up the week, push your limits, and let off some steam while building strength and stamina.
Saturday: Get outdoors
Take this opportunity to get outside and enjoy some fresh air, most people have the whole day to themselves, so make the most of it! Activities like hiking, swimming, or cycling are great ways to stay active while having fun.
Incorporating enjoyable activities into your routine is a perfect way to reset, recharge, and make the journey feel more rewarding. It helps you stay motivated and keeps things exciting!
Sunday: Rest and recovery
You’ve worked hard this week, and you absolutely deserve a rest! Take the day off and let your body recover. Recharge and get ready for another week of smashing your goals and becoming the best version of yourself!
Signs that you’re over training
There are several signs that you might be over training and need to take a step back. And remember, there’s absolutely nothing wrong with that, sometimes it’s the best thing you can do for your long-term progress.
If you’re feeling constantly fatigued or struggling with poor sleep, it could be a sign you’ve pushed too hard. Another clue is when you’re in the gym but don’t feel like your strongest or best self. Excessive soreness that lingers for a few days longer than usual, lack of motivation, mood swings, and frequent injuries or illness are all red flags too.
Listen to your body! Remember, this is a marathon, not a sprint. Taking the time to rest now will help you come back even stronger.
Conclusion
There are four key pillars to a well-balanced workout routine:
- Strength
- Cardio
- Mobility
- Rest
When you combine all four, you’ll see the best results for both your physical and mental health. Remember, it’s all about training smarter, not harder!
“Balance is not something you find, it’s something you create.” – Jana Kingsford