Build Your Own Workout: A Physio-Approved Guide

Whether you’re new to working out or a seasoned gym-goer, building your OWN workout can feel overwhelming. With so much information out there, it’s hard to know where to begin or how to make sure your program is both safe and effective. As physiotherapy professionals, we believe in empowering people with the knowledge to move better, train smarter, and stay injury-free.

In this blog post, we’ll walk you through the key steps of creating your own training program, from setting goals to choosing the right exercises. Let’s build your best workout yet!

Step 1: Define the Goal of your Workout Journey!

Before jumping into sets, reps, and routines, it’s essential to define what you want to achieve. A clear goal will guide every decision you make with your training.

Ask yourself:

• Do I want to build muscle?
• Am I looking to lose weight or improve cardiovascular health?
• Do I want to increase strength, boost energy, or reduce pain?
• Am I training for a specific event or activity (like a hike, race, or sport)?

Physio tip: Pick one primary goal to focus on at a time. Trying to achieve everything at once often leads to poor results—or worse, injury.

Step 2: Choose the Right Type of Exercise

Different goals call for different types of training. Here’s a breakdown of the main exercise categories and what they’re best suited for:

3. Mobility & Flexibility

• Best for: Improving range of motion, reducing stiffness, and preventing injuries
• Examples: Stretching, yoga, dynamic warm-ups

4. Balance & Stability

• Best for: Injury prevention, older adults, athletic performance
• Examples: Single-leg exercises, balance boards, etc.

Most effective workout plans combine multiple types of training for well-rounded fitness.

Step 3: Dive Deeper Into Resistance Training Workouts

Resistance training is one of the most important pillars of any workout plan, especially for long-term health and injury prevention.

What Are You Training For?

The way you approach resistance training should depend on your main goal:

Goal	Reps	Sets	Rest	Weight
Strength	3–6	3–5	2–3 min	Heavy
Hypertrophy (Muscle Growth)	6–12	3–4	30–90 sec	Moderate
Muscular Endurance	12–20	2–3	30 sec	Light

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Step 4: Use Movement Patterns to Structure Your Workout

Rather than focusing on individual muscles, physiotherapists and strength coaches often structure workouts around movement patterns. This approach ensures balanced training and better carryover to real-life function.

Here are the 6 foundational patterns to include in your workout:

6. Core/Stability

• Strengthening the muscles that support your spine and pelvis
• Examples: Planks, dead bugs, bird dogs

Step 5: Build a Sample Workout

Now that you have all the pieces, it’s time to put them together!

A Balanced Workout Format:

1. Warm-Up (5–10 minutes)
   • Light cardio + dynamic stretches
2. Activation (Optional)
   • Target underactive areas (e.g., glutes, core)
3. Main Strength Work (20–30 minutes)
   • Compound lifts and movement patterns
4. Accessory Work (10–15 minutes)
   • Isolation or rehab-specific exercises
5. Cool Down (5–10 minutes)
   • Static stretching, breathing, or foam rolling

Example: Full-Body Beginner Routine (2–3x/week)

Goal: General fitness & strength

Warm-Up (5 minutes)

• Jumping jacks (30 sec)
• Arm circles (30 sec)
• Bodyweight squats (30 sec)
• Hip openers (30 sec)
• Light marching in place (1 min)

Strength Work (20-30 minutes)

Movement	Exercise	Sets x Reps
Squat	Goblet Squat	3 x 10
Hinge	Dumbbell RDL	3 x 10
Push	Incline Push-Up	3 x 8
Pull	Resistance Band Row	3 x 10
Core	Dead Bug	2 x 10/side

Cooldown (5 minutes)

• Seated hamstring stretch – 30 sec/side
• Child’s pose – 1 min
• Diaphragmatic breathing – 2 minutes

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Don’t Forget Your Warm-Up!

Pro Tip: Include movement-specific warm-ups. Doing squats? Add bodyweight squats to your warm-up.

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Ready to Get Started?

By following these steps, you can create a routine that feels custom to your body and your goals, without the guesswork. And if you’re ever unsure about how an exercise should feel or want to ensure you’re on the right track, don’t hesitate to reach out to a physiotherapist for guidance. At SOS, our clinicians can help create a personalized exercise program tailored to your goals and body’s demands, helping you stay injury-free as you work towards crushing your goal!

Frequently Asked Questions