How to Make a Exercise Program

Most people struggle with consistency in their workouts because they don’t have a plan. They are deciding to start working out without actually sitting down and figuring out what that means for them.

They’re guessing, winging it, or copying random routines online that don’t fit their life. But if you take the time to build a program or choose one that works with your goals and your schedule, you’ll actually stick to it—and see real progress.

So, where do you start?

 

Step one: pick a goal.

One goal. Not three. One. It needs to be specific, measurable, actionable, realistic, and have a clear time horizon. Not “get in shape.” That’s vague. A good goal sounds like: “Deadlift 315 by July,” or “Run a 5K without stopping by the end of summer.” Having something to chase gives you direction. And once you hit it, you re-evaluate and chase the next one.

 

Step two: figure out why you’ve fallen off in the past.

Be honest. What’s your usual reason for not sticking with it? Travel? Time? A nagging injury? Limited equipment? You’ve got to name the thing that usually throws you off so you can plan around it.

Step three: list your non-negotiables.

These are the pillars of your day. In the office by 9. Dinner with your spouse. Time with your kids. Classes. Whatever it is, don’t schedule workouts on top of these. Respect them. Work around them. Planning a one-hour gym session right when you’re supposed to be helping with bedtime? That’s not setting yourself up to win.

 

Step four: decide how many days you can train.

Not how many days you want to train. How many you actually can. Be conservative. If you think you can do 5-6 days a week, start with 3-4. Life will happen. But if you consistently hit 3 solid sessions, you’ll build momentum. You can always add later.

 

Step five: design your actual program.

 

This is where it all comes together. Your training should match your time and your goals. Include strength work—whether it’s weight lifting or bodyweight movements. Train all major patterns and muscle groups through the week. If your goal is specific—like 10 pull-ups in a month—lean into that goal, but don’t neglect the rest of your body.

Start slow and increase the difficulty each week. A simple rule is to bump reps or weight by about 3% weekly, though that depends on your experience and the tools you have.

Make sure to have some cardio scheduled into your week. 60 -150 minutes of moderate intensity cardio is a great goal if you are looking for overall health and improved energy levels. Make cardio its own day. You can pop your ear buds in and just go for a nice walk or jog.

This step is the one step that may take a little extra work. If you do not know what type of exercises to do or what order to do them in, a little bit of research may be necessary. 

Use the Internet. Use AI. There are tons of free resources and tools that can spit out a solid plan for you if you give it the right input.

 

And finally: plan for chaos.

 

Life won’t go perfectly. Kids get sick. Work piles up. Things break. I’m living in that chaos right now with a newborn at home. My usual program is on hold. Instead, I have a backup plan: 3 cardio sessions (bike or run), 2 lifts per week.

That’s it. If I can do more, great. But that bare minimum keeps me on track, keeps my head clear, and keeps me healthy.

If all of that sounds like a lot of work. You don’t have to do it alone. If you want help building a plan that actually fits your life, that you can stick to, that gets you real results—that's what I love to do and its literally my job. Reach out and let’s get started.

Stay Healthy,

Thomas Stevens