Do you have a formal exercise plan?

Yes. I train alone in my home gym and i enjoy the time to myself but i need structure to get the most out of it. I have followed various different plans for the last 2-3 years. I go in, i find the days session and i tick them off. Currently on a 4 days on 1 day off bodybuilding programme which is fantastic.

For me, a plan with measurable improvement is important because it’s just how my motivation works. This is a bit more difficult with cardio, so for that I just plan to do something every day. Sometimes that’s a 45min spin or Body Combat class and sometimes it’s a 60min brisk walk or 5k jog.

I then strength train 3-4 times a week (upper body, 2x lower body and a full body day) and I follow one of the trainer’s programmes on Kayla Itsine’s SWEAT app for that. No decisions to be made, I just open it and it tells me what I’m doing. You record your reps and weight so that’s where I can see improvements.

As a teenager I was super fit and sporty. As an adult I found it hard to fit it/ ‘grown up’ fitness options boring… until my children fell in love with climbing.

I decided it looked fun and gave it a go… now I get a couple of hours all body work out 2-3 times a week and it’s fun! Definitely recommend.

I think you have to plan if you are doing strength training, to some extent, to rotate muscle groups. I do one calisthenics PT and two classes, and two boxing classes a week. And usually two other strength sessions (one will be part legs for which I use machines).

I used to run a bit too but also found it hurt my strength training and it proved a bit much now I've started boxing. May give some very light jogging a go in the summer. Walk a fair bit. I'm 57 and started strength training in group classes without any plans when I was 50 and got gradually more and more into it.

@HGC2 while you have your PT start making a list of all the exercises you know how to do, perhaps on a note on your phone. Then divide them into say push, pull, legs and core. Then do say two push, two pull, one legs a week, plus core at the end of each session, or one push, one pull, one mixed upper body etc etc, what suits you. Pick from the list each time - either focus for say 6 weeks on the same eg 4 exercises or mix it up (depends whether they are compound or not). Or use one of the programmes recommended here and on other threads.

I also have a plan but go to a gym that does a 6 week cycle that’s programmed on each day. So if you go to a Monday class for 6 weeks you work through the training cycle. I go to classes a minimum of 3x week (CrossFit), I have the weekend off weights and do parkrun every week. I walk 15k steps a day.
I started this training at 44 a year ago and made a promise to myself I’d be consistent.
Its completely transformed my life for the better.

I plan around my body and how it feels. I have had injuries before so I will not force myself to do anything if I am having any pain.
i try to do something 4-5 times a week even if it’s just walking

I def have a plan!
I do weights (20 mins) and light cardio (20 mins) x 3 a week
then pilates (20 mins) and light cardio (20 Mins) x 2 a week.
It really helped me when I was first starting to lose weight to have a set plan that wasnt too intimidating! Now Im 6st lighter and its become part of my day and as I tend to watch tv with the cardio Im usually looking forward to the next episode of something.

Also just started C25K x 3 a week too as Ive always wanted to try running and Im really enjoying it. If I can turn that into a habit too then my next step is to join the local gym and try and improve my weight training (nearest gym though is a proper old school body building one though so I need more self confidence to rock up there!!LOL).

I just follow Caroline Girvan's programmes.

I do them at home, but there is no reason one could not do her workouts at the gym. No need to buy dumbbells for a start!

No I just do what I enjoy, depending on the weather, my mood, energy levels, other activities.

I plan each day so I know when I can exercise and what exercise I can do.I base it now around a (fairly strenuous) yoga class, the gym and Caroline Girvan. I also count my steps and make sure I do around 12, 000 a day (previously more, but I was becoming a bit obsessive). I generally know which yoga classes I'm going to do at the beginning of the week, depending on my work and social schedules. I know I'll do yoga in the morning and weights after work. The key for me is routine and habit.

In the past I based my day around running. I know I want to do at least 4 days yoga (running previously) and in my head know what time of day I'm doing each.

I think the key is to prioritise exercise rather than try to fit it in around everything else. I also monitor my diet. I'm an all or nothing person, so I either do everything - exercise, eating healthily, minimising drinking, or I go completely off the rails and let it all slide!

How do you all decide what to do when at gym? I’ve been working with a pt but am stopping soon and have no idea how to go about setting a good programme

Full body weights routine 3 x week

Dont even have to think about it...get in get it done and get out.

Strength training twice a week - upper body and lower body
Walking around 1 hour five times a week
Stretching most days

@Dentistlakes you sound where I want to get to! How heavy do you lift for 5 days? What cardio do you do? I am on the same page re running, I am just wanting to get to a comfortable 5k once a week or fortnight.

I suppose I plan my days around doing some exercise. My day gets structured around those events. Like today I have some volunteering (involves walking) & DS wants to go swimming (I'll do lanes with him). So then I decide what other times to work (or doss, like now) based on those timings, and some chores that need doing.

To get value out of swim membership or any equipment purchase, I need to try to go a minimal amount of times, and last a minimal time while there / minimal distance. 2x / week for (leisure centre) 1500 m swims for instance.

One of my life truths: People like me don't "make progress". Having a goal would be just ... weird. Not to mention utterly demoralising.

I go to exercises classes at the gym I get good all round cardio/weights and have loads of fun it is much better for me

i lift weights 5 times a week and cardio at least 5 but usually 6. Non exercise steps at least 12500. I also used to run 4 times per week, but found it was affecting my progress in the gym, so that’s on the back burner atm and likely to remain so unless I have a race I want to train for. Nutrition is also key, I pay very close attention to what I eat and the macros I hit. I stopped drinking alcohol pretty much completely about 6 months ago. I just can’t tolerate it any more.

It sounds like a lot but tbh it keeps me able to function during peri menopause and hopefully will keep me functioning as I get older.

Me too !!!

I usually tag on the Bowflex 3-minute plank and, if I'm feeling very energetic, Rebecca Louise's Best Abs or Caroline's Braced Abs & Core, or Lucy Wyndham-read's Thighs & Glutes.

I used to chicken out of Caroline's HIT too - and substitute one of Anna's (Growingannanas) - but lately I've tried to attempt them. And feeling quite proud... I must have done 50-80 burpees and walkers the other day 😂

I run twice a week but the days vary and do the plank every evening

I do plan for the next few weeks ahead, to make me accountable, as I love a tick list.
I might deviate from it, but it helps me to stay focussed and I take into account plans I may have that will get in the way of my usual exercise routine.

Typical week:
Monday:- strength training class before work, with a run at some point in the day or at least a fast walk
Tuesday: upper body weights in lunch and hopefully a Pilates session later on
Wednesday: run on my lunch hour, stairmaster/gym session after work (while DC at clubs)
Thursday: upper body weights on lunch hour
Friday: strength class before work, hopefully a run or walk at some point too
Weekends I have less structure to my exercise but I'll try to do Parkrun or a family bike ride or hike/mountain climb, but I'd count these as active rest days really to enjoy my time with family

Yes and since I started one I have really seen the changes. I lift weights 3 times a week in the gym, usually Mon, Wed, Fri and 2 days off. Sometimes I do the Mon on Sun. Sometimes I go in the AM or PM. But I stick to it. I've done 27 of 29 sessions, 2 I skipped as had UTI.

The rest of the plan is to hit 8-10k steps every day. I usually do but I also take the weekly average, usually about 11k.

I'm trying to up my cardio, TBH the weights were new so I prioritised that, but have usually managed about 15m-30m a week i.e a run or a spin class or swim. That is the next goal - get consistent with that.

I have a baby and a preschooler, and a busy job, so it’s difficult, but aiming for-

swimming x 2 days a week
tennis x 1 day

and I want to get back into weight training, probably upper body x 1 day and lower body x 1 day.

I wish I had an extra day for callisthenics as it’s great fun.

I have a baby and a preschooler, and a busy job, so it’s difficult, but aiming for-

swimming x 2 days a week
tennis x 1 day

and I want to get back into weight training, probably upper body x 1 day and lower body x 1 day.

I wish I had an extra day for callisthenics as it’s great fun.

I follow Caroline Girvan's weight training programs 4 days a week for 1h15 (leave out the HIT session) Mon, Tues, Wed and Fri and run 10 miles Tues Thursday, Saturday and Sunday. I cycle sometimes as well.

Whilst I do compete now, I haven't always and had a plan long before I started competing. Plans are a pretty good idea for strength training if you want to make progress, but it depends on what your goals are. If I was going to classes or something I can see not having a plan.