My “week split” consists of chest, 2 leg days – one focused on quads and one on hamstrings, back, shoulders, and a bicep/triceps day. I structure the week where I move around muscle groups enough so that when my chest is sore, I hit my back or legs or vice versa. This schedule leaves me with Sunday rest days or allows me to swap one of my leg days with a day of skiing. For a long time, I struggled to figure out when to do my cardio exercises so now I incorporate walking on the treadmill in my morning routine. I do this first thing when I get up, and it allows me to think through my priorities for that day as well as the direction I am heading. Due to this, my cardio is done first thing, and I have a mental roadmap set for the day. This is great for me, but I much prefer to run outside, so during the summer, I will do this morning cardio outside and have one leg day a week so I can go for a trail run or hike instead.
I have learned to consider my long-term goals when deciding my weekly routine. Although my short-term goals are to build muscle mass and keep good cardio health, I really want to be able to work out when I’m 80. This is all for a lifetime health purpose, and when I catch myself being too hard on myself or setting tough short-term goals, I try to remember the purpose behind what I am doing. Even if you fit in that second leg day of the week when your knees hurt and you know that you shouldn’t and you are proud of it today, next week that could eliminate both leg days.The positive thing about working out is that you can always do a variation from listening to your body. Even if it’s going for a walk, doing some sit-ups, pushups, or riding a bike, keeping your momentum of movement is key. You will still feel accomplished from not giving up on a workout completely but will still get your rest and be ready to continue your schedule the next day. Overall, make sure your actions & routine align with your long-term goals, listen to your body, be nice to yourself, and never stop moving. Keep Moving!
