Build a Routine 101
Fitness is all about building good habits. Let’s get to it!
Step 1: Put My Routine on Your Phone
Download the Hevy app and create an account. Then pick one of my routines and import the workouts:
Step 2: Getting Started
This is the toughest part. You have two goals:
Try out the exercises and learn the “right” form
Log the “right” weights for each exercise
Don’t worry. Your form won’t be perfect at first. The starting weight doesn’t need to be perfect either.
First, start a workout in the Hevy app. Try every exercise and experiment with different weights.
Start easy - use a light weight and do 5 reps
Increase the weight until you find a weight that you can rep 8x with moderate difficulty
Log the weight in the app
Repeat the above steps with each workout in my routine.
Step 3: Get to Work!
Plan Your Week
Each week, pick 2-4 days that you want to lift. Alternate the workouts.
Tasks for Each Workout
Warm up. Then start the workout in the Hevy app.
Rep Ranges - in my routines, I assign a rep range per set for each exercise
8-12 reps is the default: 8 reps min, 12 reps max
4-6 reps is used to build strength: 4 reps min, 6 reps max
Aim for max reps each set, but DON’T SACRIFICE GOOD FORM. End your set if you start to break form.
Log your progress - input the weight and reps, and click the check mark
Gameplan for Your Next Workout
Increase the weight if you completed all sets of max reps
Decrease the weight if you couldn’t perform the min reps
FAQ
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You’ll need access to basic gym equipment:
Dumbbells
Bench
Cable Machines
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A rep is short for repetition and refers to the number of times you perform an exercise
A set is a group of reps you perform before resting
For example, if I perform 2 sets of 10 pushups (2x10), I will do 10 pushups, rest, then do another 10 pushups
For exercises that you alternate right and left (biceps curls)
1 rep on each side counts as 1 total rep
For single limb exercises (bent over one arm row)
1 set on each side counts as 1 total set
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The answer varies depending on the workout.
For this Lifting 101 routine, 1-2 minutes
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One dumbbell
For barbells, log the total weight
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Perform your first exercise with lower weights for 1-2 sets
If it’s extra cold that day, you can also use a cardio machine to get your heart rate up first:
Walk on an inclined treadmill
Row machine
Cycle
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The colors group the exercises into supersets and tri-sets.
Supersets are 2 back-to-back exercises, and tri-sets are 3 back-to-back exercises
For example, 2 supersets of the bench press and bent over one arm rows mean you first bench, then immediately do your rows, rest, and repeat
These are useful for saving time and improving cardio. If you don’t want to do them, don’t worry. Just ignore the colors and go through the exercises one-by-one
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First, achieve these goals:
Lift 4x a week
Increase sets from 2 to 3 for each exercise
Show a meaningful increase in the weights you’re using from the start of the program
Once you’ve achieved the above goals, reach out to me and I’ll help you set new goals