Are you ready to start exercising but have no idea how to go about building a workout that matches your goals? Or maybe you’ve been doing the same exercises for a while and want to change things up.
There are instances where joining a fitness challenge, following a cookie-cutter plan, or doing a workout from your favorite fitness influencer can be beneficial. But typically, a custom workout is the way to get the best results.
If hiring a personal trainer or fitness coach is out of your budget, you can create a custom workout on your own—yes, even without a background in health and fitness. We know it might seem a bit overwhelming, but with a little guidance, it’s much easier than you think!
Whether you hope to gain muscle, lose weight, be more flexible, or enhance your athletic performance, this guide will help you create a custom workout that works!
Step-By-Step Guide to Building Your Custom Workout
Step 1: Determine Your Goals
If you don’t know your goals, it will be difficult to build a workout that works. Even if you’re looking to maintain your current physique or improve your health, you need to define what you want to accomplish, why you want to accomplish it, and how you envision your progress.
Often, goals overlap, but here are the most common fitness goals:
Goal: Muscle Gain
Muscle isn’t only for men or bodybuilders. It gives your body definition, improves posture, and changes its shape in all the right ways. But more importantly, having muscle mass is essential for overall health. It helps regulate blood sugar, improves metabolic function, and protects your joints and bones as you age.
Workout Focus: Building muscle requires a structured weightlifting routine, typically focused on progressive overload (increasing weight, reps, or intensity over time). Prioritize compound exercises like squats, deadlifts, bench presses, and rows that target multiple muscle groups efficiently.
Nutrition Focus: You’ll need to eat in a calorie surplus (more calories than you burn), with an emphasis on high protein intake (generally 0.8–1g per pound of body weight), healthy fats, and complex carbs to fuel your lifts and recovery. Aiming for meals every 3–4 hours can also support muscle repair and growth.
Goal: Lose Weight/Body Fat
Whether you want to shed a specific number of pounds or just feel more confident in your clothes, fat loss is the most common fitness goal. But remember: the goal isn’t just to lose weight—it’s to lose fat while preserving muscle. Muscle helps your body burn more calories at rest, so keeping it is key for long-term success.
Workout Focus: A smart fat loss routine includes strength training at least 3–4 times a week, combined with moderate-intensity cardio or interval training to burn additional calories. Avoid excessive cardio without lifting—doing so can lead to muscle loss and a slower metabolism.
Nutrition Focus: This is where most of the work happens. You’ll need to eat in a calorie deficit, which means consuming slightly fewer calories than you burn, but that doesn’t mean drastically cutting food. In fact, depriving yourself too much can actually backfire, causing your body to hold onto fat, slow down your metabolism, and leave you feeling tired or burned out.
To give you a general idea:
- Many women lose weight steadily, eating between 1,500–1,800 calories/day
- Many men lose weight steadily, eating between 1,800–2,200 calories/day
This varies based on age, size, activity level, and more, but it’s a helpful starting point.
Focus on protein-rich meals, fiber-filled veggies, and whole foods to stay full and energized. Tracking your intake (even temporarily) can help you understand your habits and make adjustments without feeling like you’re guessing.
Goal: Sports/Endurance
If your goal is to perform better in a sport, run a race, or simply increase your stamina, your program needs to be centered around boosting your performance. Endurance training isn’t just about running longer—it’s about becoming a more efficient, agile, and powerful athlete.
Workout Focus: These programs often include a mix of aerobic cardio (long runs, bike rides), anaerobic intervals (sprints or HIIT), agility drills, and strength training to build a durable, balanced body that can withstand the demands of your sport.
Nutrition Focus: Fueling becomes especially important here. You may need a slight calorie surplus or maintenance level, depending on your training load. Carbohydrates are especially critical for endurance performance, along with adequate protein for muscle repair. Hydration and electrolytes also play a big role, especially for long-distance training.
Goal: Maintenance
Maintenance is all about preserving your current fitness level or physique while enjoying a balanced lifestyle. It’s a great place to be — your workouts are about consistency, energy, and feeling good, rather than pushing for big changes.
Workout Focus: Staying active regularly is key. You can stick with a mix of strength training, cardio, and mobility work, but the frequency and intensity may be more flexible depending on your lifestyle and goals. The goal here is sustainability — something you can stick with long-term.
Nutrition Focus: Since you’re not trying to lose or gain, your calorie intake should be close to what your body burns each day — this is called your maintenance level.
To give you a general idea:
- Most women maintain their weight by eating between 1,800–2,200 calories/day
- Most men maintain eating between 2,200–2,800 calories/day
Again, this depends on age, body size, activity level, and more, but it’s a helpful range.
You don’t need to track every calorie forever, but having a general sense of your intake and how your body responds can help you stay balanced. Focus on whole foods, protein, and a mix of carbs and healthy fats to support your energy levels and overall well-being.
Goal: Increased Flexibility
Flexibility often gets overlooked, but it’s a crucial part of feeling good in your body, especially as you age or if you sit for long hours. Whether you’re working on recovery, posture, or just want to move more freely, this goal deserves its own spotlight.
Workout Focus: Your workouts will focus on daily stretching, mobility drills, yoga, and/or Pilates. Incorporate both dynamic stretches (before workouts) and static stretches (after workouts or on recovery days). Foam rolling or self-myofascial release can help reduce muscle tension and improve range of motion.
Nutrition Focus: While flexibility doesn’t demand a specific “diet,” staying hydrated and eating a well-balanced diet rich in anti-inflammatory foods (like berries, leafy greens, and omega-3s) can help reduce joint stiffness and support recovery. Collagen-rich foods or supplements may also support joint and connective tissue health.
Goal: Stress Relief/Mental Health
Exercise is a powerful way to support your mental well-being. It can reduce anxiety, ease symptoms of depression, boost self-esteem, and improve sleep. Whether it’s a brisk walk, a gentle yoga flow, or dancing in your kitchen, any form of movement that feels good to you counts.
Workout Focus: The key here is choosing activities that feel enjoyable and low-pressure. If a workout feels like another item on your to-do list, it might do more harm than good. Focus on consistency over intensity — even short daily walks or stretching sessions can have a huge impact. Other great options include hiking, swimming, pilates, or group fitness classes if community support helps lift your mood.
Nutrition Focus: While you’re not training for a specific body composition goal, regular, nourishing meals play a huge role in mental health. Stable blood sugar and a well-fueled brain help reduce irritability, fatigue, and mood swings. Aim for meals with a balance of protein, complex carbs, and healthy fats — and don’t forget to stay hydrated.
Goal: Overall Health
You don’t need an extreme training plan to experience the health benefits of fitness. Regular movement supports heart health, metabolism, digestion, immune function, and even brain health. The goal here is longevity, energy, and feeling strong in everyday life.
Workout Focus: A well-rounded health-focused routine might include:
- Light to moderate cardio (like walking, biking, swimming)
- Strength training 2–3x per week for bone and muscle health
- Mobility work or yoga to stay limber and prevent injury
This type of routine is flexible and forgiving — you’re moving your body to feel better, not punish it. The goal is to keep it sustainable and enjoyable long-term.
Nutrition Focus: Eating for overall health means building habits that support your body and mind. Prioritize whole foods, plenty of plants, lean proteins, and healthy fats. You don’t need to track or restrict — just aim to fuel your body well and listen to what it needs.
Tips for Effective Goal Setting
Be Specific
Instead of saying, “I want to lose weight,” set a specific target, like “I want to lose 10 pounds of body fat in three months.”
Make It Measurable
Track your progress by setting measurable milestones. For example, if you want to get stronger or build muscle, your goal might be to increase your squat weight by 10 pounds monthly. If your goal is endurance, it might be running a 5K in under 30 minutes.
Set Realistic Goals
While you should aim high, you’ve also gotta be realistic about what you can achieve. Setting attainable goals that align with your lifestyle is the only way you will have the motivation and
confidence to stick to your plan.
Establish a Timeline
Set a deadline for your goals to hold yourself accountable. Having a timeline keeps you on track. You can always adjust if needed.
Write It Down
Don’t just say you want to do something; write it down! This simple act reinforces your commitment and reminds you of what you’re working toward. Keep them where you can see them, like on your refrigerator or as the screensaver on your phone.
Adjust As Needed
As you progress, you will likely need to change your goals. Your circumstances might change, requiring an adjustment in your training schedule. Regularly reassess and adjust your goals as needed to ensure they remain realistic.
Step 2: Choose Where You Will Train
Now that you’ve set your goals, it’s time to figure out where you will put in the work. This part is more important than most people realize. The right environment can make or break your consistency and results.
Here are the most common options and some things to keep in mind with each:
Home Workouts
Training at home is perfect if you want flexibility, privacy, or have family commitments, like being a busy mom. When working out at home, you don’t have to carve out time for a commute or wait for machines—you can work out on your own terms. But home workouts can also make it easy to slack if your space isn’t set up right.
Things to Consider for Home Training:
- Do you have the right equipment? At the very least, you’ll probably need a variety of dumbbells, resistance bands, or maybe even a barbell setup. A jump rope, a treadmill, or a spin bike are great options for cardio.
- Is there enough space? You don’t need a full gym, but you will need a designated area, even if it’s just a corner of your living room or garage.
- Do you have enough self-discipline? It’s easy to skip days or slack at home, especially if you have distractions like work or kids. Many also find it hard to motivate themselves in a home gym environment. Be honest with yourself. If you think you will be distracted or not disciplined enough, consider joining a gym near you.
Gym Training
Training in a gym is best if you want to build muscle, want access to a variety of equipment, thrive in a focused environment, and need the motivation of seeing other people push themselves.
Things to Consider for Choosing a Gym:
- Is it convenient? You want a gym that’s open when you need to train and close enough to your home or work. You’re more likely to skip if it’s too far or the hours don’t work with your schedule.
- Does it have what you need? Check if the gym has the equipment that matches your goals. If you’re into lifting, make sure there are plenty of free weights. If you like classes, make sure they have a schedule that works for you. Gyms with saunas are also a great perk for recovery.
- What’s the vibe like? Make sure the gym atmosphere fits your style. Some people love loud, high-energy environments, while others prefer a more low-key setting.
Group Fitness
If you thrive on the energy of a group or want a little guidance, group fitness is a great choice. Classes like spin, boot camps, and run clubs offer extra accountability and a sense of community that can keep you motivated.
Things to Consider for Group Fitness:
- Does it align with your goals? Pick a class that aligns with what you hope to achieve. For example, if you plan to run a marathon, you might want to join a run club. If you are training for a triathlon, you might want to try spin classes. If weight loss is your goal, look for cardio-focused group fitness classes such as boot camps and HIIT classes.
- Is it easy to stick to? Fitness classes aren’t available 24/7. Make sure the class schedule fits into your life. The easier it is to make the class, the more consistent you’ll be. Not to mention, there are often fees when you no show.
- Do you like the energy? Group classes can be motivating and fun, but make sure the environment suits your personality. This might not be for you if you prefer quieter, solo workouts.
Outdoor Training
If you crave fresh air and can’t stand the idea of being trapped between four walls, you will probably be happier training outside. Training outside is also a great option for those who want to train at home but don’t have enough space indoors.
Things to Consider for Outdoor Training:
- What’s the weather like? Be realistic about the climate where you live. Have a backup plan for when it’s too cold, hot, or raining.
- Do you need equipment? Outdoor workouts are often minimalistic, but you might need equipment for some workouts. Make sure you purchase things that are easy to transport.
- Is it convenient? If you live near parks or trails, great! If not, factor in the commute like you would for a gym. Also, check the hours of operation. Most parks and public tracks aren’t open 24/7.
No matter where you train, the most important thing is choosing a space that aligns with your goals, helps you stay consistent, and is something you don’t completely dread!
Step 3: Decide on a Training Split
Once you’ve figured out your perfect training spot, it’s time to think about the best way to structure your workouts. Your training split is how you divide your workouts across the week.
The key is to pick a split that works with your schedule and fitness goals and allows for enough rest and recovery.
First, figure out how many days per week you can realistically dedicate to working out. This might be three days, or it could be six days. Also, think about the time of day you want to train.
For many, working out first thing in the morning is best, while others prefer a lunch break sweat session or like to go after work to blow off steam after a long day. Some people even prefer breaking workouts into two shorter sessions throughout the day. Whatever you choose, make sure it’s something you can stick to without adding stress to your already busy life.
It’s hard to give training split examples for every goal because there are so many. Below are some examples of how you might structure your week for some of the more popular goals. Just remember, no matter the split you choose, the most important thing is that it makes sense for your goals, schedule, and fitness level.
Upper/Lower Weight Training Split
This is one of the most popular strength training and muscle-building splits. It’s easy to fit into a 4-day schedule and allows for good recovery time between sessions.
Example:
Day 1: Upper Body (chest, back, shoulders, arms)
Day 2: Lower Body (quads, hamstrings, calves, glutes)
Day 3: Rest or active recovery
Day 4: Upper Body
Day 5: Lower Body
Day 6: Rest or active recovery
Day 7: Rest or active recovery
Full Body Weight Training Split
With a full-body split, you can maximize your training time by hitting all major muscle groups in a single session. This split is a great option if you only have a few days to dedicate to training. It’s also great for beginners or anyone looking to maintain overall fitness without spending hours in the gym.
Example:
Day 1: Full Body
Day 2: Rest or active recovery
Day 3: Rest or active recovery
Day 3: Full Body
Day 4: Rest or active recovery
Day 5: Rest or active recovery
Day 6: Full Body
Day 7: Rest or active recovery
** If you want to do cardio, you could do it on your rest days, before or after your workout, or incorporate it into your full body workout.
Body Part Weight Training Split
This is the most common training split for those trying to gain muscle. You train individual body parts on different days. It works best when you can dedicate 5-6 days a week to the gym.
Example:
Day 1: Back & Biceps
Day 2: Chest & Triceps
Day 3: Legs
Day 4: Rest
Day 5: Shoulders
Day 6: Core & Cardio
Day 7: Rest
Endurance Training Split
If your goal is endurance, you’ll want every training session to focus on improving cardiovascular capacity while still working on strength.
Example:
Day 1: Tempo Run or Distance Cardio
Day 2: Full-Body Strength Training
Day 3: Rest or Active Recovery
Day 4: Interval Sprints
Day 5: Light Circuit Training
Day 6: Rest or Active Recovery
Day 7: Plyometrics
Step 4: Choose Your Exercises
It’s easy to get caught up in overly complicated exercises you see on social media or get overwhelmed by the endless machines at a gym, or the laundry list of fitness classes.
But the truth is, you don’t need fancy equipment or complicated routines to see progress.
Sticking to tried-and-true basics will get you closer to your goals without over-complicating things. There is a reason the basics have stood the test of time—they work! Whether your goal is to build muscle, gain strength, or stay active, weightlifting basics should be the foundation of your routine.
Weight Lifting Basics
- Squats
- Deadlifts (all variations)
- Lunges
- Glute Bridge/Hip Thrust
- Bench Press
- Overhead Shoulder Press
- Lateral Raises
- Pull-ups or Lat Pulldown
- Rows
- Push-Ups
- Bicep Curls
- Tricep Extensions
You can adjust these exercises by adding weight, increasing reps, or switching up the variations (e.g., sumo squats and Romanian deadlifts) to keep your workouts challenging as you progress.
Cardio Basics
- Walking or Incline Walking
- Jogging
- Cycling
- Swimming
- Rowing
- HIIT (High-Intensity Interval Training)
- Jump Rope
- Reformer
- StepMill
Endurance Basics
- Agility Drills
- Plyometrics
- Hill Sprints
- Tempo Runs or Distance Cardio
- Fartlek Training (a mix of fast and slow running intervals)
Flexibility & Mobility Basics
- Yoga
- Pilates
- Foam Rolling
- Self Myofascial Release
- Dynamic and Static Stretching
Step 5: Set Your Reps, Sets, Rest Times
Now that you’ve picked your exercises, it’s time to figure out how to structure your reps, sets, and rest times. These can and should change over time.
In weight training, this is called progressive overload. The same concept applies to other forms of training. Progressive overload simply involves gradually increasing the demands placed on your body. This can mean adding more weight, increasing your reps, less rest, or extending your workout duration over time.
Here are a few examples of the most common rep/set combinations for weight training. Whatever your goal, consider mixing things up every few weeks to challenge your muscles differently and prevent plateaus.
Muscle Gain
Since you will be focused on lifting heavier weights, 3-5 sets of 6-12 reps is the standard range for most people looking to build muscle. Rest times between sets are typically longer, ranging from as little as one minute to up to five minutes for more demanding compound exercises such as squats, deadlifts, and bench presses.
Weight Loss
Elevating your heart rate while lifting weights is a great way to burn calories and build muscle. Try keeping things in the 12-20 rep range using moderate weights for 2-4 sets, with shorter rest periods of 30-60 seconds.
6: Rest and Recovery Days
Rest and recovery days are just as important as workouts. Rest is when your muscles repair and grow. How many rest days you take depends on your fitness level, schedule, and goals.
Generally, aim for at least 1-2 rest days per week, but always listen to your body. If you’re not getting enough quality sleep, feeling extremely fatigued, unusually sore, or struggling to maintain your usual performance, it’s better to take an extra rest day or two than push yourself.
It can be easy to fall into the “no days off” trap, but prioritizing rest is crucial. Rest days not only prevent burnout and injury but also improve your overall performance, allowing you to train harder and achieve better results in the long run.
7: Nutrition and Supplements
Your training is only part of the equation. You need to fuel your body with proper nutrition. Focus on a balanced diet rich in whole foods, including lean proteins, healthy fats, and complex carbohydrates. Also, remember to drink plenty of water.
Ideally, your nutrition should match your goals. For example, if you are trying to lose body fat, you will likely need to be in a calorie deficit. In contrast, if significant muscle gain is your goal, you will probably need to eat in a caloric surplus. For endurance training, most people prefer a higher-carb diet.
Supplements aren’t required, but they can help fill the gaps and provide you with an edge. A quality protein powder, creatine monohydrate, a hydration formula, and a pre-workout are a few basics worth considering.
Step 8: Track Your Progress Effectively
You’ve set your fitness goals, chosen your workout location, created a workout plan, and picked your exercises. But how do you know if all your effort is actually working? That’s where tracking your progress comes in.
Progress tracking is key to staying motivated and adjusting your routine as needed. While the scale is one way to measure progress, it’s often not the most reliable. Here are several effective ways to track your fitness progress:
1. Physical Measurements
- Body Measurements: Take bi-weekly or monthly measurements of key areas like your chest, waist, hips, arms, and thighs. These numbers often change even when the scale stays the same, providing insight into body composition changes.
- Body Fat Percentage: Use tools like calipers or smart scales to track body fat percentage. This gives a clearer picture of fat loss and muscle gain than the scale alone.
- Clothing Fit: One of the simplest ways to monitor progress is by how your clothes fit. If your jeans are looser or your sleeves are tighter, these changes are signs of shifting body composition.
2. Performance Metrics
- Strength Progress: Record the weights you lift in a fitness journal or app. Tracking increases in strength, like going from a 95-pound bench press to 135 pounds, is a clear sign of improvement.
- Endurance Improvements: Monitor how your endurance improves by tracking distances, times, or recovery periods. For example, if you can run a 5K in 28 minutes instead of 35, that’s a measurable milestone.
- Mobility Gains: Keep a log of your flexibility and mobility improvements. Document your progress, whether it’s being able to touch your toes or squat deeper than before.
3. Visual Documentation
- Progress Photos: Take consistent photos every 2–4 weeks in the same lighting, pose, and clothing. Visual progress is often more telling than the scale, as it provides a clear picture of physical changes over time.
- Video Analysis: Periodically record your form during exercises. This allows you to review technique improvements, such as better depth in squats or more controlled movements.
4. Wellness Indicators
- Energy Levels: Track how your energy fluctuates throughout the day. Increased energy often signals progress in your fitness routine.
- Sleep Quality: Observe changes in your sleep patterns. Regular exercise can help improve sleep, creating a positive feedback loop.
- Mood and Mental Clarity: Pay attention to shifts in mood, stress levels, and mental focus. Regular exercise can lead to better mental health and overall well-being.
- Recovery Rate: Take note of how quickly you recover after workouts. Faster recovery times can indicate improved fitness and better conditioning.
5. Health Markers
- Resting Heart Rate: A lower resting heart rate is a common indicator of improved cardiovascular fitness, so track this over time.
- Blood Pressure: Consistent exercise often helps lower blood pressure. Track it regularly to see if there are improvements.
- Blood Work: Annual health checkups can reveal changes in cholesterol, blood sugar, and other health markers, offering an even broader view of your fitness progress.
6. Technology Tools for Tracking
- Fitness Apps: Use apps like MyFitnessPal, Strong, or Fitbod to track workouts, nutrition, and other progress metrics.
- Wearable Devices: Fitness trackers and smartwatches can help monitor heart rate, sleep quality, and activity levels, giving you real-time data on your health.
- Smart Scales: These scales measure weight, body fat percentage, muscle mass, and more, helping you track multiple metrics over time.
How to Use Tracking Data Effectively
- Be Consistent: Take measurements, track your workouts, and record progress at the same time of day, ideally under similar conditions for the most accurate results.
- Don’t Track Too Often: Daily fluctuations are normal, so focus on tracking weekly or bi-weekly. This will give you a better sense of your overall progress.
- Look for Trends: Instead of fixating on day-to-day changes, pay attention to long-term trends. Track your data over months, not days, to identify progress.
- Celebrate Non-Scale Victories: Progress isn’t always about the number on the scale. Recognize other achievements, like hitting a new personal best, running farther, or achieving a new yoga pose.
- Adjust Your Program Based on Data: If something isn’t working, use your tracking data to fine-tune your workouts. Tracking helps identify what’s working and what needs adjustment.
Remember that progress is rarely linear. Plateaus and setbacks are a natural part of any fitness journey. Use your tracking data to stay motivated and focused, and celebrate the small wins along the way.
The goal is to track progress in a way that supports your journey, not to add stress or obsession. Focus on the metrics that are most important to your goals and enjoy the process of becoming the best version of yourself.
Common Workout Mistakes to Avoid
Doing Too Much, Too Soon
It’s tempting to jump into an intense workout routine when you’re motivated, but overdoing it too quickly can lead to burnout or injury. Starting with an overly ambitious program can leave you feeling exhausted or discouraged.
Solution: Start with a manageable routine that challenges you without overexerting your body. Gradually increase intensity and volume as your fitness improves to avoid overwhelming yourself.
Switching Programs Too Often
It’s easy to get frustrated when you don’t see immediate results, causing many people to hop between different programs too frequently. But constant program switching prevents your body from adapting and making consistent progress.
Solution: Stick with a program for at least 8-12 weeks before making significant changes. Minor tweaks can be made along the way, but consistency is key to seeing results.
Neglecting Progressive Overload
Many people fall into the trap of repeating the same exercises with the same weights for weeks or even months. This lack of progression leads to plateaus and prevents further muscle development.
Solution: Progressively increase weights, reps, sets, or decrease rest times to continue challenging your body. Track your workouts to monitor your progress and ensure you’re gradually overloading your muscles.
Focusing Only on Mirror Muscles
While focusing on chest, biceps, and abs might give you that “mirror look,” neglecting muscle groups like your back, hamstrings, and glutes can lead to muscular imbalances and potential injuries.
Solution: Build a well-rounded program that targets all major muscle groups. Include both pushing and pulling exercises to ensure balanced development and reduce the risk of injury.
Skipping Rest and Recovery
Intense training every day without proper rest can hinder muscle growth and lead to overtraining. Recovery is when your muscles rebuild and grow, and without it, you may experience stagnation or even injury.
Solution: Incorporate regular rest days into your routine. Use active recovery like walking, stretching, or yoga to keep your body moving without overloading it.
Sacrificing Form for Heavier Weights
Trying to lift heavier weights than you’re ready for can lead to poor form, which not only reduces the effectiveness of the exercise but also increases your risk of injury.
Solution: Prioritize proper form over lifting heavier weights. Start with lighter loads to master your technique, and gradually increase the weight once you’re confident in your form. Working with a trainer or watching instructional videos can also help.
Focusing Too Much on Soreness
Many beginners mistakenly believe that muscle soreness is a sign of a good workout. While it’s normal to feel sore after challenging yourself, it shouldn’t be the goal of your training. Overtraining to feel sore can lead to burnout or injury.
Solution: Focus on consistent progress rather than chasing soreness. Aim to improve your performance—whether that’s lifting more weight, running faster, or performing more reps—rather than just trying to feel sore after every workout.
Still Feeling Overwhelmed?
Building a custom workout takes some research and time, but don’t let it stress you out. Stick to the basics, do a little experimenting, and most importantly, have fun!
If the idea of building a custom workout still overwhelms you, let us help. At Raw Athletic Club, we offer personalized training programs and a gym atmosphere where you can reach your goals and have support along the way.
Click here to explore our facility in Port St Lucie, FL, or Stuart, FL, and book your tour today!
