This post on creating a weekly workout schedule is in partnership with adidas as part of their adidas ambassador program. As always, all thoughts and opinions are entirely my own.
Though I talk about fitness and health regularly, you might be surprised to learn that I’ve never considered myself someone that is extraordinarily athletic.
For most of my life, I’ve actually struggled to adapt to a workout routine outside of my active hobbies such as walking our dogs and riding my horse.
It’s only over the past year or so that I’ve started to increase my training and develop a weekly workout schedule that has changed my habits completely.
Not only has setting up a weekly workout schedule allowed me to transform my physical strength, but it’s also helped with my mental resilience and motivation overall.
I’m spilling all of my secrets to success in this post, so keep reading to learn how you can do the same!
Weekly Workout Schedule: How to Plan Workouts You’ll Actually Stick With
1. Set Realistic Goals
While it can feel good in the moment to set an overly ambitious goal, it doesn’t feel so great if you end up missing the mark.
One thing I’ve learned when it comes to planning my workouts is to set a realistic expectation for what I can accomplish each week.
This not only factors in my current fitness level (i.e. not planning workouts that are too tough for me to complete), but also my other commitments.
I’m a big believer in the idea that you have time for what you make time for, but there will always be certain aspects of your general weekly schedule that are non-negotiable.
Plan realistic workouts around those commitments, even if you’re only getting active for as little as 15 or 20 minutes.
It really does make all the difference, and I think almost anyone can carve out that amount of time a few days per week to get moving and improve their health.
2. Write it Down
If I don’t write something down, odds are I won’t do it.
Maybe it’s just me, but having a weekly planner is one of the biggest things that helps me plan my weekly workout schedule and stick with it.
I don’t know why physically writing something down is so powerful, but this is one trick that always helps me stick to my goals throughout the week.
I highly recommend getting a planner and writing out your weekly workout schedule for the upcoming week ahead of time.
This not only holds you accountable, but it also gives you a broad idea of what types of workouts you’re doing to help you keep a balanced schedule.
I like being able to see how many strength vs. cardio exercises I’ve done from week to week, to make sure I’m not doing too much of one workout and neglecting another aspect of my fitness.
3. Invest in the Right Equipment
In addition to formulating a plan, another important key to making a weekly workout schedule and actually sticking with it is investing in the right equipment.
For me, this meant saving up for a spin bike so I could get my cardio in several days a week without having to spend time commuting to and from the gym.
Investing in the right equipment may look different for everyone though.
For example, if you like the atmosphere of a public gym and that inspires you to workout, that could be the right investment for you.
Another thing that has helped me stick to a workout schedule is also having the appropriate clothing and other gear for my workouts.
As I’ve improved my fitness and my routines have become more intense, having the right footwear along with comfortable workout clothing has been essential.
The last thing I need is to hurt myself or even just feel uncomfortable when I’m trying to work on my health!
As an adidas ambassador, almost all of my workout gear is from adidas.
Their shoes are just simply unbeatable, and I love the quality and fit of their workout clothing as well.
Check out some of my favorite finds from adidas at the end of this post for more ideas on my favorite workout gear!
Related: Tights vs Leggings — What’s the Difference?
4. Dedicate the Time
I said it earlier in this post, but you have time for what you make time for.
Everyone has the same 24 hours in a day, so not having enough time is not an excuse for not prioritizing your fitness.
It’s a work in progress for me, but one thing I have been trying to do lately is getting my workouts in before I go to the office in the morning.
This usually means waking up at five or six o’clock in the morning to workout!
It’s tough and I can’t say I do it as often as I would like, but I’m definitely moving in the right direction and making an effort to change my habits.
5. Reframe Your Mindset
One of biggest things that resulted in me creating a weekly workout schedule and actually sticking to it was reframing my mindset.
Believe it or not, I used to look at working out as a chore.
I’ve never been someone that’s enjoyed working out, so I always dreaded it and put it off.
Everything changed though when I started viewing working out as something that I get to do, not that I have to do.
One of the trainers that I work with frequently speaks on how lucky we are to be able to use our bodies in this way and get stronger, even if it feels really tough in the moment while working out.
Ever since I started thinking this way and reframing my mindset, my motivation has improved tenfold.
I’d encourage anyone that’s trying to develop a weekly workout schedule and fitness routine to try this.
You’d be surprised at how much of a difference it makes!
Do you have a weekly workout schedule? What works for you?
adidas Gear I’m Loving:
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