Strength · Go further · 05
Strength: How Do You Structure a Workout?
A good workout starts before you walk into the gym, with a plan for what you're going to do.
Do your most important work first, while you have the most energy
What that work is depends on your goal. It might be heavy lifts to build muscle and strength, jumps and sprints for speed and power, or the mobility exercises you're doing for rehab or prehab.
A simple structure
- Warm up: 5–10 minutes.
Light cardio or dynamic stretching to get the blood flowing and prepare your body to move. - Your main work.
The exercises that matter most for your goal. For strength, that's 1 or 2 compound lifts, which work several muscles at once, like a squat. Rest 2–5 minutes between heavy sets. - Supporting work.
2–4 lighter exercises, often isolation movements that work one muscle at a time, like a bicep curl. - Cardio: 10–20 minutes.
Done last, so it doesn't take energy away from your main work.
Remember
Walk in with a plan. Put your best energy into the work that matters most.
General information, not medical advice. If you've an existing condition or injury, or you're unsure about starting something new, speak to a qualified professional first.
Strength · 05