Running, weight lifting, yoga, pilates, spinning, bootcamp, barre, CrossFit…there are so many different types of exercise. Just when you thought you’d heard them all, some new workout comes out. Which one is best? Should you do multiple different kinds of workouts or keep things consistent? If your head is spinning, let me break down the best weekly workout routine so your body can move optimally.
What is the best type of exercise?
Picture this: You don’t really like running but try to go 3 days a week. You get the nice new pair of shoes, the fancy headphones, and an app to track distance. A month down the line, those expensive shoes are getting dusty in the corner. This doesn’t mean running is bad or that you’re a failure. It just means it isn’t the right fit for you. Think of this like finding the perfect pair of jeans. Your friend swears by jeans from Loft, but jeans from The Gap fit you like a glove. Neither pair is good or bad…but one is best for YOU as a beautifully unique human.
The best type of exercise is the one you love and want to keep doing. End of story. You may hear amazing success stories from friends or people on Instagram who got in the best shape of their life doing CrossFit, going to yoga every day, or taking up running. It’s normal to feel inspired and want the same results, but you do you!
What is the best weekly workout routine?
Keep in mind that the ideal structure for you depends on your goals, exercise history, and current health status. Always consult your physician or favorite healthcare provider before starting a new exercise regimen. While I will defer to recommending your favorite workout 99% of the time, here are the things that are beneficial to have in your weekly workout routine. This applies whether you are new to fitness or have been exercising for a while.
1. Strength training. Being strong is the number one way to move well and live a long life. Ever heard the phrase “Move it or lose it”? That is exactly how your muscles work. If you don’t use them, they get weak. When muscles get weak, the human body becomes less resilient and problems arise. Stronger people are harder to kill. Now, this doesn’t mean you need to be the next Arnold Schwarzenegger. You can build strength by doing body weight resistance exercises like pushups and squats, and also by lifting weights. Even lifting 5-10 pounds makes a big difference!
I don’t like using the word “should,” but I do think that it is appropriate here: Workouts that include strength work should be a part of everyone’s life. This can take many different forms. Obviously lifting weights and strength training build muscle, but so does yoga, boxing, HIIT, Pilates, bootcamp, TRX training, and many more. Take your pick and make it a habit.
2. Mobility work. Having a good range of motion is another crucial component to keeping your body moving optimally for life. We can’t deny that strength is critical, but if you are really strong and can’t reach the floor to pick up something heavy, how are you going to use that strength?
Many people report feeling stiff and tight. Mobility work is a great way to make movement feel easier. It involves moving your body far into all different directions. It should be comfortable so you don’t over-stretch, but you definitely want to feel some of that stiffness or tightness to ensure you’re moving as far as your body is capable of. There are many different ways it can look, but my personal favorite is yoga.
Each pose provides its own unique stretch, plus the flow from pose to pose keeps your body moving in a dynamic way. This is similar to how our bodies move in everyday life. We’re made to move, so consistently flowing through different positions helps the body feel limber for the long term.
Yoga also makes your muscles get stronger. You get both mobility and strength work at the same time, so it’s a double whammy! Controlling how your body moves between the different poses makes all those stabilizing muscles (like your back and core) fire up, which is really important for making you feel strong and stable while keeping up with the demands of life.
Don’t like yoga? No problem. There are other ways to improve your mobility. Another favorite of mine is dynamic stretching (aka active mobility). Active mobility and dynamic stretching mean that you are actively moving your body through its full range of motion. Think things like walking lunges, hip swings, twisting side to side, neck rolls, and shoulder circles. You move your body as far into a position as is comfortable, move to a different position, and repeat. Visit your local fitness studio or check out my favorite warmup and flexibility drills.
3. Cardiovascular exercise.
Put simply, cardiovascular exercise is anything that elevates your heart rate and gets you moving. Common forms of cardio workouts include walking, running, biking, rowing, and hiking. You may not build much strength or mobility from these types of activities, but they are fantastic for improving cardio fitness and endurance.
I like workouts where you get a big bang for your buck! Strength workouts like HIIT and bootcamp get your heart rate up for cardiovascular fitness and also build muscle. Again, double whammy! Cardiovascular fitness is extremely important for heart health and reducing the risk of chronic diseases like diabetes, cancer, and dementia.
Can you share a sample weekly fitness schedule?
There are literally a million different weekly exercise routines you can practice, and they can change over time based on your lifestyle, motivations, and goals. Here’s how I structure my exercise routine to give you some inspiration!
1-2 days of yoga. I love how strong and limber I feel after a yoga session. The added mental focus and intentions help me feel less stressed and overwhelmed. Sometimes I go to a studio but most of the time I stream a Travis Eliot video at home.
1-2 days of strength training. Each strength workout I do looks a little different. Sometimes I program my own moves, while other times I do a Beachbody video or work with my personal trainer. I have a lot of fun picking and choosing my favorite strength moves that make me feel like a bada$$. I like a mix of weights, TRX, and bodyweight exercises.
2 days of cardio. My favorite forms of cardio are running and spinning. I love heading out for a run either alone or with friends. It has always been one of my favorite things to do. If I’m not feeling a run, I’ll head down to our home gym and get on the spin bike. I will either stream a spin class or put on my current Netflix binge. It makes the time fly!
1-2 days of rest. Rest is just as important as your workouts. When you exercise, you break down muscle tissue. Your body then repairs that muscle, plus some, which is the process in which you build muscle mass and resilience. Exercising too much and/or not getting enough sleep impairs your body’s ability to do this and actually does you a disservice.
There you have it. There’s no one-size-fits-all “best weekly workout routine.” It all comes down to what fuels you and getting the optimal mix of strength, mobility, and cardio exercises. Want a more customized plan? Contact us
