One size DOES NOT fit all

Everyone’s body is different. Everyone’s body responds differently to exercise. So why do so many programs offer a “one size fits all” approach to fitness? You know your body best.

If you haven’t found the best program for you, don’t stop trying.


In fact, I suggest you try it all. Take charge of your fitness. You decide what works best for you and when. Read on to discover my suggestions on how to get started below:

Exercise timing

The best time of day to exercise is the time of day that works for YOU.

For example: I am a morning exerciser. I get my best workouts in before noon. I used to wish that I could exercise after a long day at work, but the truth is, I struggled with being tired after a long day, and my workouts often suffered. I have many clients who would absolutely hate waking up early to workout.

As such, if they ever have to come in for a morning workout, we get less work accomplished and they don’t feel as though they did their best during the session.

If you don’t know what time of day is your “prime time” to workout, try working out at different times.

I have some clients who prefer quick, lunchtime workouts, some early mornings, some later evenings. Some clients even switch the times of their workouts depending on the day they have planned.

The bottom line is, the best time of day is the time of day you will be able to exercise.

Type of exercise

A good exercise program is going to include a balanced mix of cardiovascular conditioning and muscular fitness (both strength and endurance).

The CDC recommends a weekly minimum of 150 minutes of moderate cardiovascular activity (or 75 minutes of vigorous cardiovascular activity) and at least 2 days of resistance based workouts for healthy adults.

How you accumulate that activity really depends on your needs, preferences and availability.

Circuit training

I am a huge fan of circuit training. Circuit training is a method of resistance training that places exercises back to back with little rest in between.

personalized workout plan_2Because you are not taking rest breaks in between exercises, your heart rate stays elevated, thus making it a cardiovascular workout as well.

In a world where we could all use a little more time, banging out resistance and cardiovascular activity in one workout definitely is a plus. If feeling the need to spend more than 45 minutes to an hour at the gym, you certainly can split your workouts into cardiovascular days and resistance days or do a combination of cardiovascular activity and resistance exercises when you go to the gym.

You just need to find what works for you!

Resistance training systems

There are so many ways to set up your resistance training workouts. As I just stated, I am a huge fan of circuit training.

There are also supersets (two exercises back to back with little rest in between), push/pull schemes (alternating days where you work your pushing muscles and pulling muscles), split routines (working different body parts on different days), and so many more.

I strongly suggest you try each of the resistance training systems and see what works for you!

How long do you have?

If you are limited on time, a circuit or superset program will probably suit you better as you will get more work completed in a shorter period of time.

If time is not as much of an issue, split routines or push/pull schemes may work better for you. This is also a way you can change up your routine as you get bored with your program.

Switch between supersets and circuits or a split routine and push/pull routines to change up what you’re doing and see how your body responds.

Get personalising

I hope you have a good idea on how to start your own personalized program. The best part about creating your own, personalized program is you can determine what works best for you and your goals and preferences!

Of course, if you get stuck and need help, finding a local qualified personal trainer is always a good place to start. All that’s left is for you to get out there and get started!

Connect with Expert Sarah Walentynowicz

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