Habit #4: Follow a Training Program

As a personal trainer, of course I recommend following a training program. Even before I came a trainer, however, following an exercise regimen has always helped me to find routine, stay grounded, and gain discipline skills I can apply to other areas of my life–not to mention the added endorphine benefits.

I started my first training program in middle school when I decided I wanted to be a professional dancer. I would set the timer for at least thirty minutes every day and have a dance party in my room. Simple as that. ☺️ And I tell you what, I am a professional dancer now, and those small training sessions are what lead me down the path to loving exercise and training my body at more intense levels.

I highly recommend implementing a resistance training program, as this style of training prevents muscle loss, helps with bone density, and improves cardiovascular health, among other benefits; however, a training program can also include other forms of movement, such as stretching, dancing, running, pickleball, etc. Anything that motivates you to move and be active is on the table.

After deciding the type(s) of training to practice, choose how many days per week you will train and how long the training sessions will be. This will help to create a schedule and keep you on track to reach training related goals. For duration and frequency of training, it can be helpful to have a range. For example, I typically lift weights five times per week, but some weeks are really busy or I am too fatigued to do all five workouts, so I give myself a range of 4-5 sessions per week. I train cardio on cardio equipment 1-2 times per week, and I dance 1-2 times per week. For duration, I like to take 1.5-2 hours for resustance training, and for cardio I do 15-30 minutes (dance is however long class or rehearsal is). Knowing how many days to train helps me to plan my week, and knowing how long a session will take allows me to block out time in my schedule to do something that is important to me.

In following a training program, it is important to track progress so you can celebrate all strides and modify where needed. I keep a training log that includes the exercises I performed, the weight I used, the number of repetitions I did for each set, notes on form, and a section to keep track of my cardio and dance for the week. I also include what I did to warm up for the workout, and I am considering adding a section for recovery. Seeing myself progress in my training has been a huge motivator to keep going and gives me encouragement when I can't see the physical results I am training for. Every victory counts.

My training program also sets me up for success in the rest of my day and week. It gives me energy to wake up and do my next tasks, it helps me battle my demons by exerting myself, and it even helps me pray (I like to read/pray sections of the Liturgy of the Hours between sets). It is such a helpful habit to train my body because it trains my mind and my soul as well as I stay on track with my program, celebrate success, and try to be patient with plateuas and regressions.

Working with a trainer or coach to create a training program can be helpful. This is where I started when I got into resistance training, and I even still have a coach. A coach, friend, or training partner can give perspective and accountability. If someone like this is not accessible to you at the moment, do your best with what you know: go for a walk every day, show up for a few exercise classes each week, and/or put on a YouTube workout every other day. Doing something is better than nothing here.

Following a training program is the start of a journey. Feel free to reach out in the comments if you need help getting started! Your body is intelligent, and it's time to show yourself what you can do. Go you!!!