If You Want to Make Maximum Results, You NEED a PWP

As a new gym goer, I was stopped in my tracks trying to create a personalized plan for myself. (I’m about to explain how you can make your own PWP!) It was so intimidating trying to find good information that fit my goals. I either found influencers who claimed that heavy weights would make me look manly or power lifters who had zero wiggle room in their programs and advertised how that was superior to all else. In reality, you have to analyze your own goals, what you have time for, and how to make that work with the equipment you have access to. Let’s look at a step-by-step guide to craft your own PWP.

A personalized workout plan (PWP) is a tailored approach to addressing your movement instabilities, tracking your progress, and ensuring you stay on track. This is crucial for efficiently achieving fitness goals while minimizing the risk of injury. Whether you want to build muscle, improve endurance, or enhance flexibility, a structured approach will keep you motivated and ensure balanced progress. Here - take this to get started! This is a customizable fitness tracker I’ve made for you as we start building your personalized fitness plan!

1. Assess Your Fitness Level

Before starting any training program, it’s crucial to evaluate your current fitness status. A fitness assessment helps establish a baseline to track progress and customize your workouts to your needs. Standard evaluation methods include:

  • Measuring cardiovascular endurance (e.g., timed runs or step tests)
  • Testing muscular strength and endurance (e.g., push-ups, squats)
  • Assessing flexibility (e.g., sit-and-reach test)

According to research, baseline fitness assessments improve adherence and success in long-term fitness programs, especially in historically “less active individuals” (Langland, 2021).

AshenAdvice: I monitor clients to see how long they can hold a plank, how many push-ups, pull-ups, and step-ups they can do! Start here and make a note to reference in a few months!

2. Define Clear and Achievable Goals

Setting Specific, Measurable, Achievable, Relevant, and Time-bound (SMART) goals helps keep your training focused and effective.

  • Short-term goals: Increasing squat weight, running a mile faster, or improving flexibility within a month.
  • Long-term goals: Gaining muscle mass, reducing body fat, or enhancing cardiovascular health over six months or more.

Studies show that goal-setting enhances motivation and workout consistency (Garstang, 2024).

AshenAdvice: Start with a manageable goal to gain momentum, like: “I want to work out 3 times a week for at least 30 minutes per workout for 6 weeks.” This will give you a broad, but measurable goal. As you continue, you can navigate more specific goals, like: “I will deadlift 250lbs by April 18th. To accomplish this, I will add 5lbs to my deadlift every week.”

3. Choose the Right Exercises

A balanced workout plan should include:

  • Aerobic exercises (walking, running, cycling, swimming) to improve cardiovascular health
  • Strength training (weightlifting, resistance bands, bodyweight exercises) for muscle growth and endurance
  • Flexibility and mobility work (yoga, dynamic stretching) to prevent injury and improve movement efficiency

Combining resistance training with aerobic activities has been shown to optimize overall health outcomes, including lean body mass, body strength, and reduced fat mass (Schroeder, 2019).

AshenAdvice: Start with what you're comfortable with! If you are a huge fan of walking, start with a walk three times a week, then add in one gym day. Slowly build out your schedule into manageable chunks and challenge yourself in these progressions. 

How I started: Once I realized that Cardio alone wasn't the answer, I made myself go to the gym twice a week, even though I didn't have a program and stuck to machines. Once I got my bearings, I added free weights and reintroduced walking, which helped me better establish goals. 

4. Determine Workout Frequency and Duration

The American College of Sports Medicine (ACSM) recommends:

  • At least 150 minutes of moderate-intensity aerobic activity per week
  • Strength training exercises for all major muscle groups at least two days per week

Adjust this based on your schedule, fitness level, and recovery needs. Beginners may start with 3-4 workout sessions per week, while advanced individuals may train 5-6 days with varied intensity.

AshenAdvice: I’m a mom, wife, master’s student, and business owner with clients depending on me. After 10 years of training, I have the time to work out three times a week and go for a walk (sometimes two). On an excellent week, you can bet that I’m in the gym 5 days a week, but it’s not always practical. Find your minimum non-negotiables and build from there!

5. Monitor Progress and Make Adjustments

Tracking your progress keeps you accountable and helps you identify areas for improvement. Key tracking methods include:

  • Keeping a workout log or using a fitness app (like Hevy)
  • Measuring strength gains (e.g., increasing weights, reps, or endurance)
  • Taking progress photos to visualize body composition changes

Research highlights that individuals who track their fitness progress are more likely to stay consistent and reach their goals (Garstang, 2024).

6. Prioritize Recovery and Rest

Recovery is a crucial part of any fitness plan. Proper rest ensures muscle repair, reduces the risk of injury, and improves overall performance.

  • Get 7-9 hours of sleep per night to support muscle recovery
  • Incorporate active recovery days with low-intensity activities like walking or yoga
  • Stay hydrated and maintain proper nutrition to fuel your workouts and recovery

Studies indicate that adequate recovery strategies enhance athletic performance and reduce fatigue (Braun-Trocchio, 2022).

Final Thoughts

A well-designed workout plan is key to achieving your fitness goals safely and effectively. By assessing your fitness level, setting clear goals, incorporating a mix of exercises, and prioritizing recovery, you can build a sustainable and rewarding fitness routine.

It took me about a year to feel comfortable in the gym and combine resources for myself. I’m mitigating that for you and want to provide insight on being the best, most healthy you that you can be! If you’d like more helpful tips and tricks or have questions you’d like me to address, I’d love to connect with you here!

For expert fitness guidance, subscribe to my YouTube channel for workout tutorials and fitness tips here. Looking for a structured plan? Download my Workout Journal here to stay on track and maximize results!


References:

Braun-Trocchio, R., Graybeal, A. J., Kreutzer, A., Warfield, E., Renteria, J., Harrison, K., Williams, A., Moss, K., & Shah, M. (2022). Recovery Strategies in Endurance Athletes. Journal of functional morphology and kinesiology, 7(1), 22. https://doi.org/10.3390/jfmk7010022

Garstang, K. R., Jackman, P. C., Healy, L. C., Cooper, S. B., & Magistro, D. (2024). What Effect Do Goal Setting Interventions Have on Physical Activity and Psychological Outcomes in Insufficiently Active Adults? A Systematic Review and Meta-Analysis. Journal of physical activity & health, 21(6), 541–553. https://doi.org/10.1123/jpah.2023-0340

Langland, J.T., Sathnur, N., Wang, Q. et al. Do assessments of cardiorespiratory and muscular fitness influence subsequent reported physical activity? A randomized controlled trial. BMC Sports Sci Med Rehabil 13, 69 (2021). https://doi.org/10.1186/s13102-021-00295-z

Schroeder, E. C., Franke, W. D., Sharp, R. L., & Lee, D. C. (2019). Comparative effectiveness of aerobic, resistance, and combined training on cardiovascular disease risk factors: A randomized controlled trial. PloS one, 14(1), e0210292. https://doi.org/10.1371/journal.pone.0210292 

 

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