New to the gym? My favorite workout programs + split
Getting started in the fitness world can be extremely overwhelming. To the types of workouts, to platforms, to different trainers, the options are limitless. Finding what works for you as an individual can be a process and slightly intimidating.
Today I wanted to share what I’ve found works for me, and what I’d recommend if you are just starting to workout.
Growing up as a dancer, I always have been athletic and had some sort of “workout” in my schedule. In high school I remember trying the Sweat app, various workouts on YouTube, running, and then I continued random training on top of my dancing as I graduated highschool and began dancing full time. I had always heard that cross training for dancers was important, but what that truly looked like, I really didn’t receive a ton of direction on.
It wasn’t until a couple years into my full time dance career that I really found something that gave me the results I was hoping for- resistance / strength training.
I didn’t know a ton about strength training starting off, I just happened to find a really good plan that was well-rounded and explained correct form well.
I followed this pretty much to a T for awhile and I could tell I was both building strength and also a better knowledge of my muscular system and form.
I followed this plan for 2 years and LOVED it. I kept coming back to it because you knew what to expect going into each day, but you weren’t bored because no two workouts were exactly the same.
After about 2 years, I felt like personally my body needed a change. Things felt off balance, and I realized that I didn’t love how trying to lift heavier felt on my body. I also knew I just needed a slightly more calm side to my training, so I started incorporating more pilates based workouts into my week. I love the movement of pilates and feeling so connected to my body/more grounded, and so I’ve kept that in my current routine.
What I’m doing now-
I feel like recently I’ve been experimenting a bit more and loving switching it up. I’m personally not trying to hit PR’s in the gym or run a marathon, I just want to do well rounded movement that gets me excited and makes me feel good. What that has been looking like lately has actually been doing more at home workouts rather than hitting up the gym. PLEASE NOTE- this is what works for me/what I enjoy right now, I’ve been working out or training as a dancer my whole life, so I am not recommending this if you are starting out, rather just sharing what I do personally. My biggest recommendation is this- schedule it in and just simply move! Even if it’s a walk outside or a 10 minute workout, just start! That being said- here’s what my week has been looking like lately!
Pilates based workouts 2-3x per week
Strength based workouts/full body 3x per week
Cardio day / a run 1x per week
Daily walks
Stretching and recovery throughout week
Tips for Starting Out-
If you’re intimidated by the gym- Not sure where to start or how to do the exercises correctly? I would recommend either starting with at home workouts and really finding videos demonstrating how each exercise is done, maybe even find a mirror and watch your form closely, or before going into the gym look over the exercises in your workout and find videos online if you’re unsure of how to do them properly. Going into the gym with an actual plan IS KEY. You just can’t walk in with no plan, do a few things randomly, and expect to see results.
Take it slow- Start with shorter workouts, being sure to properly warm up your body before your workout as to avoid any injury. Also starting with bodyweight exercises can help with form before adding any weight. Pay attention to how you feel before, during and after your workout. Do you feel energized, or just fatigued? Do you find yourself looking forward to your workouts or dreading them? Notice the how your energy levels and body feels and listen to it! One fitness instructor always says “just make it to your mat!” If you get there by saying you’ll stay for 5 minutes, you may find yourself wanting to do more/already feeling the benefits of that short time!
Start with a walk- There are SO many benefits to walking and increasing your daily steps. It’s a low intensity form of cardio, easy on the body, and so good for your mind. If committing to a workout seems daunting, start with a walk. Get your blood flowing and body moving, and you may be surprised at the motivation that comes!
My favorite platforms, apps, and plans-
Madeline Moves- Madeline is so well informed and takes a ton of time to explain certain exercises through videos on the app and then also her instagram stories. She has everything from Pre-natal/post-partum, beginner plans, to advanced and goal specific training plans. I used her platform for years and can’t recommend it enough. It works for both at home and in gym training with specific plans for travel as well.
FORM by Sami Clarke- Strictly at home with minimal equipment needed, she has everything from 10 minute workouts to full length, but typically no longer than 45 minutes. She also just released a pilates based section of her app and also a nutrition section. I have recently been doing her workouts and loving them!
MelissaWoodHealth- The queen of pilates herself. I love Melissa’s pilates workouts. She is incredible if you’re starting out or if you’re advanced. She has a wide range of length and level, and also just recently added new instructors on her app who are all amazing if you want to switch things up. I can’t back her method up enough.
Kirsty Godso- Kirsty is a nike trainer and she is incredible at giving form cues and warming you up properly. She has incredible HIIT workouts on the nike training app, and a lot of bodyweight workouts on her instagram that I love referring to.
Wherever you are in your workout journey, consistency is really key. Make it a part of your routine and stick with it! Small little habits lead to big results and you will never regret moving your body!
