Sometimes the toughest decision out there regarding your fitness is how to choose a training program. There are so many programs out there – probably hundreds of thousands! How do you find the right one for you?

To start, consider your current situation, your goals, schedule and lifestyle, and equipment availability. I’ll walk you through it. Read along to discover how to choose a training program for you.

Top 5 Reasons to Follow a Training Program

What Are Your Training Goals?

Your goals are going to be the largest determinant of which program is best for you. Before you go any further, I need to remind you that many, many programs will work for you. Lots of programs can get you where you want to be. Please do not stress about finding the right absolutely specific perfect one.

First, write down what your goals are. Pen and paper. I mean it, write it down. Be honest with yourself here. Be selfish! These are your goals, your body, your time, effort, energy. You deserve to get what you want for your investment. 

Examples include:

• Fat loss in general 
• fat loss in specific areas
• overall muscle gain 
• building size or muscle definition in specific body parts
• bigger butt
• bigger arms, bigger calves, lol good luck just kidding 😉
• more definition
• increase in performance, such as faster running times
• increasing strength, stronger squat, deadlift, bench press, clean, or snatch
• Increase in the amount of steps each day
• increase in time standing each day
• increase in number of exercise sessions done per week

The list can go on and on. Make your goals very specific for you. Know that you won’t get all of them accomplished from a six week program, but you can work toward them in a methodical way.

Find a Workout Plan That Fits Your Lifestyle

Finding a workout plan or fitness routine that is compatible with your lifestyle is crucial.

Choose to do hard work but make it easy on yourself. 

If you have to drive an hour and a half to the training facility you want and you want to do it five days a week, make sure that you can maintain that. Otherwise, try to find a great gym near you. If you are into jogging and you live in northern Canada, you might want to invest in a treadmill for harsh times of winter. These are extreme examples, but the easier you can make your workout program fit your specific situation, the greater chance you have of committing to it . 

Additionally, I want you to pick some thing you enjoy. This should be good for you in the short term and long term. If lifting gives you a little post workout high, embrace that and do it. 

One summer when I was 19, I got an intense runner’s high after a specific jog I would do. It was a route that covered about 2 miles and included running stadium bleachers. I loved it and I looked forward to it. I sometimes feel a little giddy after lifting weights also. 

Some people feel like a million bucks post yoga or Pilates. Some people don’t get runner’s high, but just feel accomplished and proud that they checked their physical investment off for the day. Find what makes you happy and work that into your program. 

Remember, do try to make it fit your schedule. If you are into endurance exercises that take a large chunk of your time, you might have to schedule that on the weekend with supplemental shorter training sessions during the week. If you like to spend a good hour and a half in the gym when you lift but you also have family obligations, you might do that 3 days a week instead of 7. Or if you are looking to simply lose a few pounds, establish good habits, and stabilize your blood sugar, taking 10 minute walks a few times a day can help you more than you think. 

Read more about how to fit exercise into a busy schedule here.

Coordinate Exercise and Diet

Having an optimal diet and training program will help you toward your goals exponentially. Let me repeat that: you will get there way faster when you are eating well in addition to your physical training. Ensure that you are getting enough protein, several servings of fruits and vegetables, a day and plenty of plain water. Add those things in first. 

Then be honest with yourself about taking out the things that you know do not help you reach your goals. I’m not saying go on the strictest squeaky clean diet you’ve ever heard of. I am saying that you know the bad habits you can tone down a little bit. if you drink, maybe drink on fewer days of the week or have one less. If you’re big big into desserts, enjoy a smaller portion.

If you are into cokes and sodas, try having less or having a substitute. Sparkling water really scratches that itch for me. Experiment and see what you like. You might love tea! That would be great, since there are countless varieties out there. Try and try again, to find something that is healthy and enjoyable for you.

Whether you end up following a formal diet or just adjusting yours, a little bit know that every little bit will help you toward your goal.

Fitness Programs for Beginners

If you are a brand new beginner in the gym, I am so excited for you! It’s like you haven’t read the best book of your life! It’s like you’re just about to start the best most bingeable TV series ever. I’m so excited for you! 

I created a course just for beginners. This assumes you want to learn the ins and outs of the gym from square one. This program is very creatively titled Square One. It is six weeks and $15 because I want this to be available to everyone! 

See All Of My Programs Here

If you have questions, please let me know and we’ll discuss if this is a good fit for you. If you have other questions in general, about your program or what program is a good fit for you, I am happy to help! I read every email. Kathryn@kathrynalexander.com.

Happy training!

It can be challenging to make time for exercise with a busy schedule, but there are so many ways you can get it done! Most people are busy these days, and that is not a copout or a lie. I believe my clients when they say they are so busy that it is hard to find time to workout, because I see it. Like you, they have responsibilities and obligations in the form of jobs, work and relationships. 

Some people like to be busy all the time, because it’s just how they choose to live their life. Others are busy for a short period of time such as until a project is completed, at which point life will go back to a regular pace. 

Whether you are steadily busy or in a push right now, take a few minutes upfront to plan how to make time for exercise in your busy schedule.

Whether you adjust how long you spend in the gym, move some training sessions to your home, or even cut down some sessions, maintaining some training in your schedule will be worth it! 

Remember, you can’t cram exercise. You can’t wait until you’re sick and then exercise for 100 hours in a row and get the benefits. You must exercise regularly. It will build strength, health, quality of life and fortuitously, help manage stress during your busy times. 

Quick Workouts

You can get an effective workout in a quicker time frame than you think, so try a quick workout instead of just skipping. Whether you are doing these short workouts in the gym, home, or even at work, identify smaller chunks of time (10-30 minutes) that you can possibly use for exercise.

Gym

At the gym, there are a few ways to get a quick workout. You can:

1. Just do your main lift/s and skip accessory work.
2. Just do exercises that don’t take as much time to warm up and prepare for.
3. Move quicker through your planned session (don’t adjust anything but pace).
4. Change the type of exercise you are doing altogether. 

Let me touch on each of these briefly to explain: 

1. If you just do your main lift and skip your accessory workout, the pace of your session doesn’t change. You just end it sooner. An example of this would be if I only had 30 minutes to train, but I really wanted to deadlift. I would warm up well, hit my feeler sets that increase in weight, do my working sets, and then be done. Voila. Note, you should always warm up – do not sacrifice warming up for time! You won’t perform as well without a warm up, and you risk injury.
2. Just doing exercises that don’t take as much time to warm up and prepare for is an option also. In this case, you would leave out exercises like heavy compound movements that require the time to warm up thoroughly. You’d still do a warm up! It just won’t be as involved. An example of this kind of session would be a push pull squat minimal equipment workout, where you do 3 exercises and move quickly through them. They’ll be moderate weight, high volume, and quick rest. If you click the link for push pull squat, you can see an exact session like this, and how to modify it to fit you. 
3. Moving quicker through your planned session is a good option also. If you choose to speed up your session by moving through it faster, you’ll shorten your rest periods, and because of this shorter rest, you’ll skip the most challenging sets. For example, if I am deadlifting but still want to make the time to do accessory work, then I might skip the heaviest few sets, which require the most rest between. You do not want to rush through your heavy compound work. 
4. Finally, you can change which type of exercise you do altogether. If you are short on time and literally don’t have the time to do multiple exercises and work around the gym, you might choose just to do some conditioning. Say I don’t have time to do my deadlifts (boo!) but I know I’ll have time tomorrow, then today I’ll get on the treadmill for an incline walk. This way I am getting good work in, and giving myself the chance to get high quality work in when I have time to do it thoroughly and safely.

At Home

If finding time to exercise means you exercise at home, that’s great too! With just one or two weights, you can do the above linked Push Pull Squat session. It’s killer, and can be briefly done in a small area. There are many examples of sessions like this, where you focus on a few exercise that can be done with little or no equipment, and do them circuit style. 

On one particularly cold day a few years ago, I decided I would not be going outside, at all, for anything. I decided to do squats, lunges, and pushups as my workout. I started doing 10 of each and resting only when I needed. Some sets felt great and I did up to 15 reps. When I fatigued, I dropped it to 5. This ended up being less than 20 minutes and I felt great.

You can do something similar. Choose exercises that are within your ability, set a timer and some great tunes, and go!

At Your Work or Desk

Depending on your work situation, you may have a gym or fitness center close to you. If this is the case, make use of it! Remember, you can get sufficient work done in about 30 minutes, 2-3 times a week. If you aren’t able to get to a gym during your workday but you would like to get movement in, don’t forget walking! Walking is so underrated! Walking is great for a whole host of things, including digestion post lunch, and stabilizing blood sugar, which wards off those afternoon energy crashes. You might even be able to walk and get steps in without changing clothes. 

If you sit all day for work, check out specifics workouts in How to Stay Fit With a Desk Job

Likewise, look for staircases. Walking stairs is legit! If you can find a safe place to walk stairs, do it! You’ll experience significant increases in metabolism and conditioning, and building muscle, ie toning the legs, as people like to say.

Make Working Out Convenient

Whether you choose to exercise at home, at the gym, or from work, set yourself up to succeed! Make it fit in your schedule, make it convenient, and commit! Be creative about how you can minimize wasted time, by adjusting your commute to avoid busy times in traffic and the gym. Also think about how you can adjust your work hours so you are in the office being productive instead of sitting on the highway.

Work Commute

I’ve seen so many creative ways to make room for exercise from my clients over the years. Some examples are: 

• Joining a gym with a friend and doing work together instead of happy hours
• Walking meetings instead of sitting
• Joining a gym close to home so traffic is not prohibitive 
• Going to the gym early to avoid traffic
• Similarly, going to work early, and going to the gym before heading home. This has a double benefit, as you avoid the busiest hours of the gym too.

Home Gym

Exercising at home can be done with no equipment, or with just a few pieces. You can go as grand as you like in building out your home gym, or go minimal with small pieces that store easily. Links here. 

For example, my exercise program The Home Team, uses two pairs of dumbbells and a band. This way you can always have fresh workouts delivered to you to do from your living room, garage or back yard. 

Check out The Home Team here for a free week.

I recommend having a dedicated space to exercise at home, like you would have a dedicated work space if you work from home. However, if that doesn’t work for you, you can absolutely have a small storage space for 2-4 dumbbells and a band. Those can go in a corner of the room or closet very easily. 

You can even use a Bala ring, which is pretty cute, and can be left out as an accessory. I don’t make any money from this, by the way. I just thought it was so cute that I bought my mom one.

Hybrid Gym/Home Workouts

Finally one of my absolute favorite ways to structure your training is to do a hybrid of home and gym workouts. You’ll always get benefits from going to a gym, whether its by using equipment you don’t have, learning from others, or creating a supportive community for yourself. Even with the most built out home gyms, most people can find equipment they don’t have at a full gym. For example, I have spent a lot of time and money making my home gym sufficient. I still go work out at Big Tex Gym for the cable systems. 

Lat pull downs, rows, and large spaces for sled and sandbag work permit me to do back and leg work I can’t do at home. For clients who split up home and gym workouts, I suggest doing the home work that you can at home with dumbbells. Obviously, at the gym, you’ll do the work you can’t do at home. 

Use Every Minute

By honestly assessing your time management, you can see where you can fit exercise in. You will also see things you can minimize or adjust. Decreasing social media, for example, can yield you some of your time back. And definitely don’t commit to another tv series! You’ll be fine if you don’t know the water cooler gossip! As a person who doesn’t watch tv, I say this with lots of love. 🙂

Most importantly, schedule your workouts, and do them. Put them on your calendar, remind your spouse and the people who need to know, that you have a commitment to yourself. 

Choose which exercises are priority for you, and do those first. It is much easier to maintain strength than to abandon it and rebuild. 

If you just don’t quit, you’ll get through your busy time. You can add more exercise in as you have time for it, and you’ll be so grateful to yourself that you never quit. 

I believe in you! Message me if this still seems impossible for you. I have the benefit of talking to hundreds of people about how they get their exercise in. kathryn@kathrynalexander.com Let’s find a way for you, too!

Are You Beginning Your Fitness Journey?

If you are brand new to the gym, my program called Square 1 takes you through exactly how to start. It tells you how many sets, reps, and what weight to start with on exercises. It’s $15 for a 6 week program, and you can message me anytime with questions. I’d be happy to help get you started, on this beginning program, or on a program custom written for you! Email me at kathryn@kathrynalexander.com or fill out this form here

1. Follow a Program to Get the Best Results

First and foremost, you should absolutely follow a program for the best results. Following a well-written program will get you closest to your goals. Random doesn’t help you. You need to practice lifts to get better at them, and you need to get better at them to progress. Will doing 100 burpees help you? No. Will 100 burpees make you stronger? No. Will doing burpees today, a few sit ups tomorrow and clean Friday give you any kind of foundation on which to build? Absolutely not. 

However, practicing the same lifts for a training block helps you strategically build. The body is extremely specific in the way it responds and adapts. To get better at something (ie, bigger, faster, stronger, more coordinated), you must practice the specific things you want to improve. Not random movement all over the map. 

Check out The Garage Squad, my barbell training program, or apply for 1:1 coaching here.

2. It Takes Away The Mental Energy of Planning

Following a good program takes away the mental energy of wondering what you’re going to lift, creating the flow of the session, and adjusting the numbers.

Humans make tens of thousands of decisions a day; some researchers suggest up to 35,000. That’s a lot! Often we have more physical energy than mental energy, especially by the end of the day, and that mental fatigue can sometimes be a block to getting your training in. If you have a plan already decided upon, you know you simply have to execute. 

3. Ensure a Time Return on Investment

Since you are investing time and effort and energy, you might as well make sure you have something to show for it! To be clear, any exercise you do will be good for your body. Even taking walks and quick workouts here and there. But if you are really training and have serious goals, you won’t see the results you want from randomly popping into the gym and moving around some. Choose a smart program and make it work for you! 

4. Visualize Your Progress and See the Best Results

This is where training gets fun! When you follow a good program, you begin to see what you are capable of. A program with smart, steady progression gives you a view into the future. You’ll gain progress on the exercises you are practicing and workouts to compare to, so you can see the increase in weight and reps that you are doing. You can see your progress happening real time. 

Additionally, it allows you to track your progress and learn from it for the future. 

5. Camaraderie

Finally, have some camaraderie! Do a program with a friend and encourage each other through the tough times in training. It’s a great feeling to know you are in it together! One of my favorite programs to do with others is Squatober, which is the brainchild of Aaron Ausmus, owner of Pen and Paper Strength App. Thousands of people around the world commit to squatting in October, and finish with a strong PR day.

With my teams and programs on TrainHeroic, you can join a team doing the same training program as well. You each track your own numbers but you’re doing the work together. Check out this program, The Home Team, that you can do from your home. Invite your best friend or a coworker too, and start your free weeks together. 

Here are all my programs, if you’d like to find the best plan for you.

Have you experienced the difference when you commit to a plan? Which is your favorite? Let me know! Happy training!

Are you stuck on your bench press? Find out how to break through your bench press plateau. If you’ve been lifting for any length of time, you might find your progress stalling. You will feel like you are doing everything right – you are putting in the work, you’re resting. Maybe you changed your program and took advice from seasoned lifters. Maybe you adjusted your technique. You still find yourself not progressing at a pace that you think would be reasonable for the effort you are putting in.

You’re in a plateau. 

Don’t stress. This is common. This is some thing that every lifter will experience. Above all, don’t quit. Keep training. Read a few of the pointers below to find out how you can work through this and come out of your plateau stronger.

What is a Bench Press Plateau

If you are wondering, “why is my bench press not increasing?” let’s first address if you’re actually plateauing, or just seeing stalled progress for some reason. Sometimes when you have a few suboptimal training sessions, it can seem worse than it is. 

Ideally you are following a training schedule. This would allow you to train hard and train smart, and actually track your progress. If you are following a program and not just haphazardly winging it, yet still not seeing progress, let’s look at other factors. 

Lack of sleep or poor quality sleep, lack of adequate rest, and over- or under-training can all affect your lifting progress. Every person is different and in a different phase of life, so look honestly at your weekly schedule and assess all of these factors. Consider if you also have a physically demanding job or if you have children in a busy phase of life. You might not be able to alter these things, so consider how you can optimize your time in the gym to lift enough, and rest enough. 

Ensure you are eating well too. You’ll want to make sure you are eating enough calorically, and also eating enough protein. Estimates from experts who understand lifting are around 1.2-1.6 g/kg bodyweight per day. That sometimes takes some planning but is entirely possible. 

Bench Press Plateau Break Through Tips

I hope your lifting career is a lifelong one! It certainly can be. And as such, it is a constant game of working hard, adjusting, and learning as new challenges present themselves. 

Below are a number of ideas on how to break through your bench press plateau, ranging from technical tips, programming tips, and more. 

Work your Whole Body

This one may sound counterintuitive, but to progress as a lifter, you need to work your whole body. Hopefully this is not an issue you are having, but sometimes lifters skew toward their favorite lifts and train their favorites harder.

In the long run, this will not lead to maximal growth, size, or strength. 

Make sure you are getting compound lifts such as squats and deadlifts, not just leg press and isolation machines. Ensure you are doing heavy back work as well. 

Think about it: some people are bench specialists, or deadlift specialists, but the elite ones don’t have gigantic weak spots. When have you seen a 700+ plus puller with skinny arms? I don’t know a big bench presser with tiny legs. 

Train your whole body and you’ll be happy with your progress!

Work on Technique

The bench press is highly technical and improving your technique can increase your capacity. Several technical factors of the bench press will be unique to your body and your leverages, and some will be your preference. For example, if you have a thick chest and torso, and short arms, you are made for bench pressing. If you are tall with long arms, your bench press will have many more inches to travel. 

You are given the body you are given, so in the meantime, you can choose how you would like to set up. A very narrow grip will be a harder angle to press. A wide grip allows you to be in a stronger position, and a position in which the bar has a shorter distance to travel. Most people bench at a grip wider than shoulders, but it is your choice how wide you set up. 

Likewise it is your choice how much you arch in the bench press. The arched position allows for a stronger set up, increased utilization of the lower pec muscles, and again, a shorter range of motion. The arch is safe and will allow for higher bench press numbers. It is your choice how you would like to bench on the continuum between flat back benching and a high arch. 

Finally, there are many technical angles you can work on such as specifics of your set up, arch, grip, and optimal bar path.

Specialized Lifts

Bench pressing often improves from more bench pressing, but you’ll want to add in some supplemental lifts too. Partial reps, dumbbell work, board presses and Spoto presses can help grow your bench press. 

Continue working your bench press as you have been, but experiment with adding in  some of these accessory lifts. Be sure to add in triceps work as well. Stronger triceps will help with a stronger bench press.

Change It Up

Hopefully you are following a smart program that will take you through well designed progressions. This means some of your exercise parameters will change, but you will not be going through crazy, random changes each week.

For example, to change the stimulus, you might decrease your reps as you increase in the weight. The timing of this will depend on whether you are peaking for a meet or competition. If you have plenty of time away from a competition, experiment with changing the set/rep scheme, such as moving from a 5×5 to 5×3 with heavier weights. That is just one example, any how you adjust your sets and reps will obviously depend on what you are doing now.

As accessory work after your main bench work, you can add in paused reps or tempo work. These can increase time under tension, causing a different stimulus.

Find a Program

The best thing you can do for breaking up a bench press plateau, and making progress overall, is following a good program. A program will help you workin a way that challenges you, balances you (upper/lower body, pushing/pulling), doesn’t neglect any fundamental movements or lifts, and allows you to reach your potential. 

Don’t waste your time and energy hopping around the gym and guessing about what to do. Reach out to a trainer who coaches what you want to learn, and use their hours and hours of study, coaching and experience to get where you want to go faster. 

Check out my programs here or message me here about your specific situation. Good luck breaking through your bench press plateau! Here’s to many more years of lifting PRs!

Having a well written workout plan is one of the most important things to consider in your exercise routine. It is hands down the most effective way to get the best results from your time exercising. A workout plan that you follow can help you reach your goals faster and more effectively, take the brainpower and mental stress out of the process, and help you avoid blind spots to get the best out of your fitness routine. 

How Can a Workout Plan Benefit You?

We know all the reasons that exercise is worth doing: you’ll feel better, move better, look better, and stave off injury and disease. No reason not to exercise! Except that it does take time, energy, and potentially a financial investment. If you are going to put in the effort to exercise (and you should!) then you should make it worth it.

The best way to do that is to follow a well designed exercise plan to maximize your results. Read on for more information about how a workout program can help you, and how to find the best plan for you.

1 – A Workout Plan Can Help You Reach Your Goals Faster

A workout plan can help you reach your goals faster and more effectively, since it will help you work toward specific outcomes. Often, people go in the gym or go for a little pop on the elliptical, hit some machines randomly and hope they get exactly where they want to be. It doesn’t work this way; the body responds very specifically to exercise stimuli. For example, if you want to get stronger, you need to lift heavier. If you want to lose weight, you have to increase your exercise capacity and be able to exert more energy.

I receive inquiries for people from an online exercise company, and it asks people to check off their desired goals. Often people will list many goals, such as “build muscle mass”, “run a marathon”, “increase flexibility”, and “bodybuild”. These are all worthy goals, but in the short to medium term, they will compete. A well written workout program can help reach these goals, but it needs to be methodically planned. Otherwise, the process will be similar to chasing cats; chaotic and ineffective.

The bottom line is that if you are going to do the hard work (and making the time and effort for the gym is hard work!) then it should be work that takes you to your desired outcomes. 

2 – Take the Brainpower and Mental Stress Out of the Equation

Having a well programmed workout routine to follow is incredibly peaceful. A good plan will give you a roadmap to trust, so your only job is to do the hard work. It takes the brainpower and mental stress out of it for you, so you can do the work and reassess at the end of your training block. This is usually 4-12 weeks, at which point, you’ll continue to the next phase, or commit to a new program. 

Crammed for time? Check out How to Make Time for Exercise with a Busy Schedule

3 – Avoid Blind Spots in Your Workout Routine

Often, we can learn from others and their experiences. After all, we don’t know what we don’t know! If you have a well designed workout plan, you will be following a well rounded routine that includes everything you need to reach your goals. For example, to avoid and work past back pain, you need a couple smart glute exercises. Athletes, including weekend warriors, typically need more hamstrings work than is conventionally written into general workout plans. 

Make sure you follow a good program, and you’ll hit everything you need to feel and perform best! 

What is a Personalized Workout Plan?

A personalized workout routine or fitness plan is written specifically for you and your goals. Finding a personalized plan written by a fitness expert is a great plan to follow. If that is out of your budget or doesn’t interest you, you can find a plan online that’s written by a fitness expert for people like you. If you look on Train Heroic, for example, you can find extremely specific programs such as plans for beginners, jiu jitsu enthusiasts, people who want to build their butt or grow bigger arms, military and post military, etc. I have plans for people who sit at work all day and need to decompress, people who exercise with limited equipment, and people who train in a full gym toward strength and physique goals. 

This can be incredibly effective and cost effective as well. This way you’re not, as mentioned before, hopping around and wasting your on things that won’t take you to your goals. 

How to Find a Personalized Workout Plan

Like I mentioned in the previous paragraph, you can find any kind of training program on Train Heroic, which is an incredible training app that my clients and I love. (They aren’t paying me to say this! I just really love Train Heroic!) It features programs from experts of all kinds of strength, fitness and sport specific doctrines. 

Consider how many days a week you can commit to working out, what kind of equipment you have access to, and what your goals are. Be as specific as you can. Keep those factors in mind when you are searching programs, and select one that matches you as much as possible. Often on Train Heroic, you can do the first week free, or even contact the coach directly. Research it as much as you are comfortable with to find a program that excites you. 

If you are interested in any of my programs, check them out here. If you have questions about which would be a good fit for you, feel free to email me at kathryn@kathrynalexander.com.

Are you brand new to the gym and need a plan to start? Try this 6 week program which walks you through what to do, how to do it, and how to use your gym.

Take Action and Start Your Workout Plan

Take action! Take imperfect action! I encourage you to think deeply on your goals and how you will feel when you achieve them. Then find a plan that will help you get there! Ensure it’s a good program by looking at reviews and/or talking to the coach. From there, GO GO GO! 

Take a leap of faith, put in great effort, and follow that workout plan!

Best of luck! Remember, I want to see you succeed! If I can help you at all, please let me know!