Here\u2019s a question you probably haven\u2019t heard from your trainer \u2013 and it might be one of the many reasons your workout plan doesn\u2019t deliver what you need.<\/p>\n
How many pillows do you have on your bed? <\/em><\/p>\n No, this isn\u2019t a joke. It\u2019s part of an assessment created by world-renowned fitness coach Dan John.<\/p>\n Research tells us you only need 100 minutes of exercise a week\u2014that\u2019s five 20-minute walks.<\/p><\/blockquote>\n \u201cIf the answer is more than one, you\u2019re a mobility client,\u201d says John. In other words, unless you improve how <\/em>you move, then you\u2019re doomed to have limited results or multiple injuries, as well as unnecessary aches and pains.<\/p>\n \u201cYou might think those extra pillows are just for looks, but if you wake up sore or your hips and back hurt when you don\u2019t sleep with a pillow between your thighs, mobility is another big need.\u201d<\/p>\n Welcome to the world of personalization, where a workout plan isn\u2019t just a series of good exercises \u2013 it\u2019s a prescription for your<\/em> body based on your needs<\/em>. Before anyone should hands you a workout plan (or you select one online), you need to understand what your body needs.<\/p>\n Think of it this way: Imagine that you are starving and feel<\/em> like you would eat anything. Because you know you\u2019re hungry, any food will do, so you head to the kitchen.<\/p>\n Then, imagine you can pull out anything and in any quantity \u2013 but you can\u2019t see what it is. You figure that you\u2019re hungry and it doesn\u2019t matter because food is what you need. If you eat, your problem will be solved.<\/p>\n You take your food, open the contents, only to realize it\u2019s a meat-filled dish and you\u2019re a vegetarian. You\u2019re hungry \u2013 craving food \u2013 but this isn\u2019t a good fit. Maybe you\u2019ll eat it and maybe you won\u2019t, but what seemed like an \u201canything will work right now\u201d was far from the case.<\/p>\n While workouts are a different beast, selecting blindly can leave you in the same situation. Your body might be starving for exercise, but you need to give your body what it needs.<\/p>\n Do the plan that\u2019s designed for someone else, and you might work hard and never see the results that you expect. And nowhere is that truer than when starting a workout plan after a long layoff, or try to chance your program after you\u2019ve been stuck in the plateau for far too long.<\/p>\n Rest assured, getting started in the right direction doesn\u2019t require a degree in exercise science or nutrition, but it does mean a little more pillow talk<\/em> and answering a few more questions to point you in the right direction.<\/p>\n One of the easiest things to do when you\u2019re feeling ready to get back into training is to get carried away. \u201cThis time it\u2019s going to be different!<\/em>\u201d You tell yourself. \u201cThis time I\u2019ll make myself eat the vegetables! And I\u2019ll spend two hours a day at the gym! It doesn\u2019t matter if I don\u2019t actually have that time. I\u2019ll make time!\u201d <\/em><\/p>\n Look, that sort of enthusiasm is admirable. But it\u2019s not necessarily realistic or sustainable. And when it comes to fitness, sustainability is what matters the most. I\u2019ve seen great workouts that require 5 days per week in the gym given to people who only have time for 3 workouts. Far too many fitness professionals will tell you, \u201cThree days of training isn\u2019t enough to get fit.\u201d That\u2019s ridiculous. Just ask Kristen<\/a> or David<\/a>.<\/p>\n Now, the three-a-day week plan will be very different than 5 days per week, but both can work. Nearly any type of workout will help you get fit\u2014especially if you\u2019re coming off a baseline of inactivity. The key is finding something you\u2019ll do consistently. To help yourself do that, you should…<\/p>\n Before plunging back into the gym, buying a training program you found online, or hiring a competition-style coach to spearhead your return to the hard body club, look at your calendar app.<\/p>\n How much time are you going to be able to set aside for fitness, given your family, work, and other pre-existing obligations?<\/p>\n Does the plan you want to follow fit within the confines of your actual life?<\/p>\n Two to three one-hour workouts per week are all some people can realistically wedge into their schedules. And the best news is, that\u2019s all you need.<\/p>\n \u201cResearch tells us you only need 100 minutes of exercise a week\u2014that\u2019s five 20-minute walks,\u201d says John, a strength and conditioning coach with more than 36 years of experience working with clients at nearly every level. \u201cIf you add in a couple of squats and presses, or deadlifts and presses, you\u2019d be good.\u201d<\/p>\n Other people don\u2019t even have a block of time that big\u2014which is fine because 30-minute workouts can be extremely effective — if they\u2019re designed correctly<\/a><\/strong>.<\/p>\n It\u2019s difficult to overstate the importance of liking what you do. Studies have repeatedly shown that when people enjoy an activity, they\u2019re far more likely to actually do it<\/a><\/strong>.<\/p>\n So, while this might seem like a no-brainer, if you cringe at the thought of dancing, you should steer clear of Zumba. If you love bike rides, consider spin. And of course, if picking up heavy objects is your thing, then ease back into lifting. In fact, John has a program below that\u2019ll help you do just that.<\/p>\n Most people know what they want\u2014to lose baby weight, have six-pack abs, lift more weight, or look like Arnold Schwarzenegger in the 1980s<\/a>. But people have a more difficult time figuring out what they really need, much less how to achieve it. If you\u2019re being honest, this is the real struggle: knowing what to focus on, why it\u2019s a problem, and how to fix it.<\/p>\n So instead of trusting that anything<\/em> is a solution for you (even if it\u2019s worked for others), take the time to ask the questions that will make the answer more obvious. It\u2019s something Born Fitness does with all coaching clients<\/a>; no one gets a workout plan until questions are answered.<\/p>\n To help you determine whether your priority should be body composition, mobility, or strength, John recommends taking three simple tests (the first was the pillow test). The others are:<\/p>\n The height\/waistline test helps you take a look at your body composition. The math here is simple. \u201cIf you waistline measures in at more than half of your height,\u201d John says, \u201cyou\u2019re a body composition client.\u201d<\/p>\n The plank hold is to gauge your strength. \u201cSee if you can hold a 2-minute plank,\u201d John says. \u201cIf you can\u2019t, then you\u2019re a strength client.\u201d<\/p>\n It\u2019s worth noting that you can be more than one type of client. In fact, John says most clients have several needs. If that\u2019s the case, then you want a workout plan that will improve all of your needs.<\/p>\n There\u2019s one more assessment you should take before you dive headlong into training, but it\u2019s not exactly something you can do on yourself. Go see a doctor. And not simply the one who administers a physical.<\/p>\n While there is some value to that exam\u2014it\u2019s always good to know your cholesterol levels and check that your blood pressure falls within the normal range\u2014John says you might learn even more from having your eyes and teeth checked.<\/p>\n Sound strange? It is…but it\u2019s also smart because it considers not just what is wrong but what could be causing your problems.<\/p>\n \u201cThere\u2019s value to seeing a doctor, but honestly there isn\u2019t one who\u2019s going to say that exercise is bad for a person,\u201d John says. \u201cI usually send people to an optometrist or a dentist because if I\u2019m going to tell you to eat more vegetables, and you have crowns and cavities that make it painful to eat them, you\u2019re going to revert to the brown-and-gray family of foods\u2014hash browns and potato chips. Fat loss happens in the kitchen, but if a person can\u2019t chew, then they\u2019ve got bigger problems to address.\u201d<\/p>\n Ready to get started? Good\u2014but before you do, don\u2019t make yourself vulnerable to your mistakes of the past. For one, don\u2019t judge a workout plan until you perform it over and over (and over) again. John says you can see big<\/em> results with fewer exercises that take advantage of lifts that offer a lot of bang for your buck, like squats and presses. These lifts challenge a whole lot of musculature at once. There isn\u2019t a tissue in your body that isn\u2019t firing during a properly executed front squat. These full-body movements should form the bread and butter of your workout plan.<\/p>\n In fact, John says that a good workout plan only really needs five types of movements: squats, hinges, pushes, pulls, and loaded carries.<\/p>\n Squats<\/strong> are exercises in which most of the movement takes place at your knee. But you don\u2019t have to throw a bar on your back in order to perform them. There\u2019s the aforementioned front squat, of course. But beginners or those returning to training after time off might be even better served with the Goblet squat, in which you hold a dumbbell vertically, wrapping both hands around the underside of the top weight stack. Keep both stacks in contact with your chest throughout the movement as you squat down until your elbows make contact with the insides of your knees. Then push back up.<\/p>\n Hinges <\/strong>include any exercise in which the majority of the motion takes place at the hips. Deadlifts, Romanian deadlifts<\/a><\/strong>, and hip thrusts<\/a><\/strong> are all good options. But if you\u2019re not ready for a weighted version, a simple glute bridge will do the trick.<\/p>\n Pushes<\/strong> describe any movement in which the implement in your hands starts out close to your body and winds up farther away from it. Bench presses, standing overhead presses, and even push-ups all fall into this category.<\/p>\n Pulls <\/strong>are the opposite of pushes. In these exercises, the object in your hands starts out far and ends the rep near. Pull-ups and any type of rowing fit the bill here.<\/p>\n Loaded carries <\/strong>are exactly what they sound like: You pick up a load and carry it around. Farmer\u2019s Walks, in which you hold a dumbbell in each hand and walk, are probably the most well-known. But another simple way to get this effect is to try what John calls the Horn Walk. In the Horn walk, you hold the handle of a kettlebell with both hands against your chest and walk. Want to take that up a notch? Try pushing the \u2018bell away from your chest, then pulling it back toward it, as you walk.<\/p>\n Here are two examples of what a program using this format might look like. The first workout plan, labeled \u201cPlanks as a Program<\/strong>,\u201d would be ideal for people who didn\u2019t pass the plank hold test described above. They need to work on their strength before they start performing a bunch of exercises under load.<\/p>\n Don\u2019t be fooled by this seemingly simple workout plan\u2014it\u2019s tougher than you think. \u201cI use it when I\u2019m training Special Forces guys,\u201d John says. \u201cI was on a beach in Pearl Harbor and realized that these guys could do everything, but they couldn\u2019t do anything.\u201d<\/p>\n Basically, even elite tactical operators\u2014guys who could run all day and rifle out pushups by the dozen\u2014needed to work on the stability, strength, and ability to create tension that this program teaches.<\/p>\n For the rep-based exercises, John suggests doing 2-5 sets of 2-5 reps. \u201cPlanks are a little different, obviously, because they\u2019re for time,\u201d John says. See if you can build up to the two-minute hold. And don\u2019t get frustrated if a workout that seemed easy on Thursday suddenly feels difficult the following Saturday. \u201cYou\u2019re working your nervous system here,\u201d John says. \u201cSo you might find huge swings in your efforts, just based on how you\u2019re feeling that day.\u201d<\/p>\n How many days per week should you train? John recommends aiming for between two and five workouts per week, with shorter and more frequent being preferable to longer sessions you can\u2019t do as often. \u201cFive days of very short training sessions would trump a bunch of punch-yourself-in-the-face workouts,\u201d John says.<\/p>\n The second workout plan, labeled Strength<\/strong>, would be for people looking to develop exactly that: full-body strength. In this phase, you work lifts for a limited number of reps\u2014no more than 10 total per exercise. That could mean doing 5 sets of 2 reps, 3 sets of 3, 2 sets of 5, or doing three sets with different numbers of reps: 5, 3, 2.<\/p>\n Start with a weight that feels light in your first workout. You can bump up the resistance on successive sets if you want, but you don\u2019t have to. The goal isn\u2019t to keep ramping up the weight until you struggle. You want to feel strong on every rep, and build strength through consistent performances. John calls it \u201ceasy strength.\u201d<\/p>\n \u201cIf what you did on the first day feels light, go heavier in your next workout,\u201d John says. \u201cYou\u2019ll just keep coming in and doing that until you come in one day and you\u2019ll notice the weight feels different. It\u2019s heavier\u00a0but feels easy. That\u2019s easy strength.\u201d<\/p>\n This workout plan might look like a lot less than what you\u2019re used to seeing on an exercise sheet. Again, don\u2019t be misled. The workouts are tough and get results. They also are time-efficient. You could finish them in 15 to 30 minutes depending on how much rest you take between sets.<\/p>\n And how much rest should you take? One minute between sets is a good place to start. Try to keep that time consistent throughout the workout. You can increase or decrease time from session to session depending on your goal.<\/p>\n A good general rule; rest more between sets when you use heavier weights. That said, keeping your rest periods consistent from workout to workout allows you to more honestly gauge your progress.<\/p>\n Dan John is the author of eight books<\/a> and many fitness articles. His next book “Now What?” comes out later this year.<\/p>\n The Tension Weightlifting Technique: How to Make Every Exercise More Effective<\/a><\/p>\nStep 1: A Great Workout Plan Can Be Fools Gold<\/h2>\n
Be honest about how much free time you really have. <\/strong><\/h3>\n
Pick an activity that you actually enjoy. <\/strong><\/h3>\n
Step #2: Set Your Goals With Super-Simple Self-Assessments<\/h2>\n
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Step #3: Get Fit and Never Look Back<\/h2>\n
Your Get Fit Workout Plan<\/h2>\n
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\n Movement<\/strong><\/td>\n Planks<\/strong><\/td>\n Hypertrophy<\/strong><\/td>\n<\/tr>\n \n Push<\/strong><\/td>\n Plank<\/td>\n (Bench) Press or Push-Up<\/td>\n<\/tr>\n \n Pull<\/strong><\/td>\n TRX Row or TRX I-Y-T<\/td>\n Pull-Up or Row<\/td>\n<\/tr>\n \n Squat<\/strong><\/td>\n Goblet Squats<\/td>\n Any Squat<\/td>\n<\/tr>\n \n Hinge<\/strong><\/td>\n Glute Bridge + Hold<\/td>\n Hip Thrust or Deadlift<\/td>\n<\/tr>\n \n Loaded Carry<\/strong><\/td>\n Farmer\u2019s Walk, Horn Walk<\/td>\n Prowler Push<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n READ MORE:\u00a0<\/strong><\/em><\/h3>\n