Building Your Own Workout Routine
One of the easiest parts of starting an exercise program is making the decision to do it. Usually, there’s something inspiring you to make a change in your life.
Why You Need a Fitness Routine
Increases testosterone. Testosterone is what makes men, men. Unfortunately, most young men have lower testosterone than their grandfathers did because of changes in diet, activity levels, and chemicals in our environment, water, and food supply. The benefits of optimal testosterone levels are numerous.
Besides increasing your libido, testosterone does the following:
*increases mental and physical energy
*boosts happiness (men with low-T often suffer depression)
*increases competitive drive
*helps prevent Alzheimer’s and dementia
*increases muscle size and strength
Compound weight lifting exercises like squats, bench press, cleans, and deadlifts are great testosterone boosters. High intensity exercises, like sprinting, have been shown to boost testosterone levels as well.
Your physical attractiveness can play a big role in your personal and professional success. Women are more attracted to men who are fit and in shape. Men who are physically attractive often report higher incomes and more job promotions than men who are less attractive. Exercise can help mold a physique that will make you attractive to others, and even more importantly, boost your confidence in yourself.
Here is a quick breakdown on those movements:
Quads – squats, lunges, one legged squats, box jumps.
Butt and Hamstrings – hip raises, deadlifts, straight leg deadlifts, good mornings, step ups.
Push (chest, shoulders, and triceps) – overhead press, bench press, incline dumbbell press, push ups, dips.
Pull (back, biceps, and forearms) – chin ups, pull ups, bodyweight rows, dumbbell rows.
Core (abs and lower back) – planks, side planks, exercise ball crunches, mountain climbers, jumping knee tucks, hanging leg raises.
Pick one exercise from each category above for a workout, and you’ll work almost every single muscle in your body. These are just a few examples for what you can do, but you really don’t need to make things more complicated than this.
The goal is to wait the least amount of time you need, but still rest enough that you can perform all reps of the next set safely and properly!
Resting Guidelines (not rules set in stone!):
1-3 Reps (lifting heavy for strength/power): Rest for 3 to 5 minutes
4-7 Reps (lifting for strength): Rest for 2 to 3 minutes
8-12 Reps (lifting for size/strength): Rest for 1 to 2 minutes
13 Reps+ (lifting for endurance): Rest for 1 minute or less
If you need more or less rest than the above recommendations, that’s more than okay.
Track your workouts and get an overall view of how things feel. Knowing when to push and when to back off is something you learn with experience.