{"id":608985,"date":"2024-08-27T14:49:43","date_gmt":"2024-08-27T12:49:43","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=608985"},"modified":"2024-08-27T14:49:45","modified_gmt":"2024-08-27T12:49:45","slug":"how-to-create-a-proper-training-program-for-home-workouts","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/","title":{"rendered":"How to Create an Effective Home Workout Plan?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/#What_Are_the_Benefits_of_Working_out_at_Home\" title=\"What Are the Benefits of Working out at Home?\">What Are the Benefits of Working out at Home?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/#Why_Is_It_Beneficial_to_Have_a_Workout_Plan\" title=\"Why Is It Beneficial to Have a Workout Plan?\">Why Is It Beneficial to Have a Workout Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/#10_Steps_to_Create_a_Home_Workout_Plan\" title=\"10 Steps to Create a Home Workout Plan\">10 Steps to Create a Home Workout Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/#1_Define_Your_Goals\" title=\"1. Define Your Goals\">1. Define Your Goals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/#2_Consider_the_Number_and_Duration_of_Your_Workouts\" title=\"2. Consider the Number and Duration of Your Workouts\">2. Consider the Number and Duration of Your Workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/#3_Schedule_Your_Workouts_for_Specific_Days\" title=\"3. Schedule Your Workouts for Specific Days\">3. Schedule Your Workouts for Specific Days<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/#4_Choose_Specific_Exercises\" title=\"4. Choose Specific Exercises\">4. Choose Specific Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/#5_Choose_the_Number_of_Repetitions_Sets_and_Weight_According_to_Your_Goal\" title=\"5. Choose the Number of Repetitions, Sets, and Weight According to Your Goal\">5. Choose the Number of Repetitions, Sets, and Weight According to Your Goal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/#6_Prevent_Stagnation_by_Shaking_up_Your_Workout_Routine\" title=\"6. Prevent Stagnation by Shaking up Your Workout Routine\">6. Prevent Stagnation by Shaking up Your Workout Routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/#7_Get_Enough_Rest_and_Quality_Sleep\" title=\"7. Get Enough Rest and Quality Sleep\">7. Get Enough Rest and Quality Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/#8_Support_Your_Results_With_Quality_Nutrition\" title=\"8. Support Your Results With Quality Nutrition\">8. Support Your Results With Quality Nutrition<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/#9_Try_Proven_Dietary_Supplements\" title=\"9. Try Proven Dietary Supplements\">9. Try Proven Dietary Supplements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/#10_Stay_Motivated_and_Be_Consistent\" title=\"10. Stay Motivated and Be Consistent\">10. Stay Motivated and Be Consistent<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/#What_Are_the_Main_Takeaways\" title=\"What Are the Main Takeaways?\">What Are the Main Takeaways?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Home workouts have become really popular in recent years. They<strong> save you time, give you more flexibility throughout the day,<\/strong> and can <strong>shake up your regular workout routine.<\/strong> Plus, you can avoid crowded gyms and save on membership fees. And no, working out at home doesn\u2019t mean cleaning, rearranging furniture, or painting. It\u2019s all about you\u2014whether that\u2019s doing bodyweight exercises, lifting weights, or practising yoga. However, if you want to make the most of your home workouts and see real results, you need a solid workout plan. A good plan will keep you on track, no matter if your goal is to <strong>lose weight, gain muscle mass,<\/strong> or boost your overall fitness.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Are_the_Benefits_of_Working_out_at_Home\"><\/span>What Are the Benefits of Working out at Home?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you approach your home workouts systematically, you can achieve results just as good as, if not better than, those from the gym. <strong>For some people, a home gym simply suits them better than a commercial one.<\/strong> So, what\u2019s behind this preference?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. You\u2019ll enjoy greater time flexibility<\/h3>\n\n\n\n<p>Instead of spending 30 minutes commuting to the gym, you can jump straight into your workout. This is especially valuable for people with busy schedules, like <strong>parents, shift workers, or students during exam period.<\/strong> You won\u2019t need to work around gym hours; you can exercise in the morning, evening, or even at night, whatever suits you best. Just keep in mind, if you start skipping rope at 2 a.m., your neighbours might not be too thrilled. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[1\u20132]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. You\u2019ll save money on a gym membership<\/h3>\n\n\n\n<p>Working out at home<strong> eliminates the need for a monthly gym membership and transportation costs.<\/strong> Plus, if you get hooked, you can use the money you save to invest in some basic equipment, like an <a href=\"https:\/\/gymbeam.com\/dual-yoga-mat-grey-blue-gymbeam.html\">exercise mat<\/a>, <a href=\"https:\/\/gymbeam.com\/hexagonal-dumbbells-gymbeam.html\">dumbbells<\/a>, or <a href=\"https:\/\/gymbeam.com\/resistance-band-set-gymbeam.html\">resistance bands<\/a>. Over time, you can build a home gym that any fitness enthusiast would envy. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[1\u20132]<\/sup><\/mark><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10-1.jpg-1-1124x749.jpg\" alt=\"The benefits of working out at home\" class=\"wp-image-608284\" title=\"The benefits of working out at home\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10-1.jpg-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10-1.jpg-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10-1.jpg-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10-1.jpg-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. You&#8217;ll be able to tailor your workout to fit your needs<\/h3>\n\n\n\n<p>You can <strong>customize your workout to suit your needs, fitness level, and preferences.<\/strong> It\u2019s entirely up to you and your goals to decide which exercises to include in your plan\u2014whether you focus solely on strength training or incorporate elements of <a href=\"https:\/\/gymbeam.com\/blog\/yoga-the-key-to-physical-and-mental-balance\/\">yoga<\/a>, Pilates, or callisthenics.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. You\u2019ll create the perfect workout environment<\/h3>\n\n\n\n<p>If your home setup allows for it, <strong>you can create a workout space tailored to your liking.<\/strong> You&#8217;ll never have to deal with someone else hogging the equipment you need or playing music that&#8217;s miles away from your taste. The only potential snag might be a family member deliberately or unintentionally interrupting your quest for a better you. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[1\u20132]<\/sup><\/mark><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"703\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/iStock-1407545301-1124x703.jpg\" alt=\"Why work out at home?\" class=\"wp-image-608300\" title=\"Why work out at home?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1407545301-1124x703.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1407545301-400x250.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1407545301-1536x960.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1407545301-2048x1280.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_Is_It_Beneficial_to_Have_a_Workout_Plan\"><\/span>Why Is It Beneficial to Have a Workout Plan?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A workout plan is like a <strong>roadmap that guides you to your goals in the most efficient way.<\/strong> It shows you the best path, helping you stay on track so that every workout brings you closer to your dream physique. A well-structured workout plan is beneficial for both beginners and advanced athletes, helping them continue making progress. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[2\u20133]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>You\u2019ll create a system for your workouts:<\/strong> Knowing exactly what to do and when, avoiding the chaos and wasted time of figuring out what to exercise each day.<\/li>\n\n\n\n<li><strong>You\u2019ll work out more effectively:<\/strong> Focusing on the exercises and types of workouts that will help you achieve muscle growth, weight loss, or improved fitness.<\/li>\n\n\n\n<li><strong>You\u2019ll maintain motivation and discipline:<\/strong> Sticking to your plan will lead to visible results, keeping you motivated. Plus, when your workouts are scheduled in advance, you&#8217;re less likely to skip them.<\/li>\n\n\n\n<li><strong>You\u2019ll avoid overtraining:<\/strong> A well-structured workout plan reduces the risk of overloading specific muscle groups and ensures you get enough time for recovery.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re also looking for a guide on creating a workout plan for the gym, check out the article: <strong><a href=\"https:\/\/gymbeam.com\/blog\/how-to-design-a-quality-workout-plan-tips-trainings-most-common-mistakes\/\">How to Create a Quality Gym Training Plan?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"64675,53680,49009,74329,36310,51190,32659,58726,40168,77725,64393,29667,5075\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Steps_to_Create_a_Home_Workout_Plan\"><\/span>10 Steps to Create a Home Workout Plan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Define_Your_Goals\"><\/span>1. Define Your Goals<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Before you start planning your workouts, take some time to <strong>think about your goals.<\/strong> They will help keep you motivated and on the right track. Your goals will also determine the choice of exercises, the number of repetitions, and the type of workout. If you&#8217;re aiming to lose weight, incorporating more <a href=\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/\">cardio<\/a> will be beneficial, while for muscle growth, focus on strength training. <strong>The more specific your goals, the better.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to set goals effectively for your workouts?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Focus on short-term goals:<\/strong> For example, aim to lose 2 kg in a month or work out three times a week for one month.<\/li>\n\n\n\n<li><strong>Consider your limitations:<\/strong> Your goals should be realistic and achievable within your lifestyle, work, and family responsibilities.<\/li>\n\n\n\n<li><strong>They should be challenging:<\/strong> Set goals that are realistic but also motivating. These could include not just the number of kilograms lost, but also running 5 or 10 km in a better time or achieving your first pull-up.<\/li>\n\n\n\n<li><strong>They don\u2019t have to be just physical:<\/strong> Besides changes in your physique or sports performance, you might aim for a better sense of self, increased confidence, a brighter mood, improved stress management, or a calmer mind. These goals are also worth noting.<\/li>\n\n\n\n<li><strong>Track and adjust them as needed:<\/strong> Be flexible with your goals and adjust them over time based on your progress or current circumstances.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The SMART technique can also help you define your goals. For more information and additional tips, check out the article: <a href=\"https:\/\/gymbeam.com\/blog\/how-to-set-a-goal-and-actually-achieve-it\/\"><strong>How to Set a Goal and Actually Achieve It<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"811\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/iStock-1256293259-1124x811.jpg\" alt=\"Workout goals\" class=\"wp-image-608317\" title=\"Workout goals\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1256293259-1124x811.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1256293259-400x289.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1256293259-1536x1108.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1256293259-2048x1477.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Consider_the_Number_and_Duration_of_Your_Workouts\"><\/span>2. Consider the Number and Duration of Your Workouts<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Use your calendar to see how much time you can realistically dedicate to workouts. While exercising at home saves you valuable minutes on commuting, remember that you\u2019ll still spend some time changing and showering. <strong>It\u2019s up to you and your schedule whether you work out in the morning, afternoon, or evening.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do you prefer working out twice a week for 60 minutes, three times a week for 45 minutes, or incorporating two shorter 15-minute workouts into your day? It\u2019s up to you, but aim to find time for strength training at least twice a week for a minimum of 30 minutes. Add cardio, walks, and other activities based on your preferences. <strong>Ideally, aim for 3\u20135 workout sessions per week.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Write<strong> all your workouts into your calendar at least a week in advance<\/strong> to plan accordingly. Be prepared for day to days changes, such as having to stay late at work or making an unexpected trip to buy essentials in the town. If that happens, you can shorten your workout, move it to another day, and it\u2019s even okay if you miss it once in a while.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/iStock-975698292-1124x750.jpg\" alt=\"How to plan your workouts?\" class=\"wp-image-608333\" title=\"How to plan your workouts?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-975698292-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-975698292-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-975698292-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-975698292-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Schedule_Your_Workouts_for_Specific_Days\"><\/span>3. Schedule Your Workouts for Specific Days<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Once you&#8217;ve planned how many times a week and how long you&#8217;ll be working out, it&#8217;s time to <strong>choose the specific workouts.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Combine strength training and cardio in your workouts.<\/li>\n\n\n\n<li>The balance between strength training and aerobic activity depends on your goals.<\/li>\n\n\n\n<li>Strength training primarily helps with muscle growth, while cardio is more effective for weight loss.<\/li>\n\n\n\n<li>When planning, keep in mind that full recovery of a muscle group typically takes 24\u201372 hours.<\/li>\n\n\n\n<li>During the planning phase, make sure that the most intense workout session is ideally scheduled after a rest day.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Example workouts<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Strength training:<\/strong> Exercises with body weight, <a href=\"https:\/\/gymbeam.com\/hexagonal-dumbbell-gymbeam.html\">dumbbells<\/a>, <a href=\"https:\/\/gymbeam.com\/kettlebell-black-gymbeam.html\">kettlebells<\/a>, <a href=\"https:\/\/gymbeam.com\/powerbag-gymbeam.html\">power bags<\/a>, <a href=\"https:\/\/gymbeam.com\/resistance-bands-and-expanders\">resistance bands<\/a>, or using a <a href=\"https:\/\/gymbeam.com\/workout-bars\">pull-up bar<\/a> or <a href=\"https:\/\/gymbeam.com\/suspension-training-set-gymbeam.html\">suspension training set<\/a>, as well as online workouts from <a href=\"https:\/\/www.youtube.com\/gymbeam-tv\">YouTube videos<\/a>.<\/li>\n\n\n\n<li><strong>Cardio:<\/strong> Skipping<a href=\"https:\/\/gymbeam.com\/skipping-ropes\"> rope<\/a>, <a href=\"https:\/\/gymbeam.com\/rowing-machine-gymbeam.html\">rowing machine<\/a> or <a href=\"https:\/\/gymbeam.com\/air-bike-gymbeam.html\">air bike<\/a>, running, cycling, HIIT or Tabata with burpees, jumping jacks, high knee kicks, and other exercises that get your heart pumping.<\/li>\n\n\n\n<li><strong>Stretching and mobility:<\/strong> <a href=\"https:\/\/gymbeam.com\/blog\/yoga-the-key-to-physical-and-mental-balance\/\">Yoga<\/a>, dynamic and static stretching, and <a href=\"https:\/\/gymbeam.com\/massage-rollers\">foam rolling<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><div>Example of a weekly workout plan according to your goals<\/div><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Day<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Primary goal: muscle growth<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Primary goal: weight loss<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Primary goal: improving fitness<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Monday<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/blog\/dumbbell-workout-12-most-effective-full-body-exercises\/\">Full-body workout with dumbbells<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Running for 30\u201345 minutes<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/blog\/how-to-skip-rope-6-exercises-and-3-hiit-workouts-for-intense-calorie-burning\/\">HIIT using a skipping rope<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Tuesday<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Rest<\/td><td class=\"has-text-align-center\" data-align=\"center\">Rest\/walk<\/td><td class=\"has-text-align-center\" data-align=\"center\">Rest<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Wednesday<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/blog\/strengthen-your-core-with-this-ab-circuit-workout\/\">Circuit training for abs<\/a> + stretching with a<a href=\"https:\/\/gymbeam.com\/3in1-massage-roller-gymbeam.html\"> foam roller<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/blog\/33-exercises-with-resistance-band-which-you-can-anywhere\/\">Full-body workout with resistance bands<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/blog\/top-15-full-body-exercises-with-a-power-bag\/\">Full-body workout with a power bag<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Thursday<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Rest<\/td><td class=\"has-text-align-center\" data-align=\"center\">Rest<\/td><td class=\"has-text-align-center\" data-align=\"center\">Rest\/walk<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Friday<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/blog\/8-best-booty-leg-exercises-with-kettlebell\/\">Kettlebell workout for glutes and legs<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Rowing machine for 20 minutes + stretching<\/td><td class=\"has-text-align-center\" data-align=\"center\">Running for 30\u201345 minutes<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Saturday<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/blog\/learn-how-to-exercise-on-a-pull-up-bar-with-these-10-exercises-for-beginners-and-advanced-athletes\/\">Upper body pull-up bar workout<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Rest<\/td><td class=\"has-text-align-center\" data-align=\"center\">Rest\/stretching with a <a href=\"https:\/\/gymbeam.com\/foam-roller-orange-gymbeam.html\">foam roller<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Sunday<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Rest\/walk<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tabata with <a href=\"https:\/\/gymbeam.com\/blog\/12-body-weight-exercises-to-get-you-in-the-shape\/\">bodyweight exercises<\/a> for the whole body<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tabata with a <a href=\"https:\/\/gymbeam.com\/blog\/what-is-a-weighted-vest-and-how-to-pick-the-right-one\/\">weighted vest<\/a> for the whole body<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Choose_Specific_Exercises\"><\/span>4. Choose Specific Exercises<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Now, let&#8217;s move on to <strong>choosing exercises based on the equipment you have at home.<\/strong> Some people have a home gym complete with a <a href=\"https:\/\/gymbeam.com\/Eternal-power-olympic-barbell-gymbeam.html\">barbell<\/a> and <a href=\"https:\/\/gymbeam.com\/competition-bumper-plate-gymbeam.html\">weight plates<\/a>, <a href=\"https:\/\/gymbeam.com\/adjustable-dumbbell-3-20-kg-gymbeam.html\">dumbbells<\/a>, <a href=\"https:\/\/gymbeam.com\/duoband-set-gymbeam.html\">resistance bands<\/a>, and kettlebells. However, you can also make do with just your body weight and a <a href=\"https:\/\/gymbeam.com\/exercise-mats\">mat<\/a>. You can even work out outdoors, such as in your garden, a park, or a <a href=\"https:\/\/gymbeam.com\/blog\/how-to-start-exercising-at-a-street-workout-park\/\">street workout park<\/a>. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[5\u20136]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">When selecting exercises, follow these rules:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Base your workout on fundamental exercises<\/strong> such as <a href=\"https:\/\/gymbeam.com\/blog\/squats-the-proper-technique-benefits-and-variations\/\">squats<\/a>, lunges, push-ups, pull-ups, shoulder presses, and bicep curls.<\/li>\n\n\n\n<li><strong>Choose 2\u20134 exercises for each muscle group.<\/strong> Include both compound (multi-joint) and isolation (single-joint) exercises.<\/li>\n\n\n\n<li>Also include <strong>unilateral exercises<\/strong> (for one limb at a time) to focus on each side individually. Examples include Bulgarian split squats, single-leg glute bridges, or single-arm dumbbell curls.<\/li>\n\n\n\n<li><strong>Before the main workout, prepare your muscles for the stress with a warm-up<\/strong> (like doing jumping jacks or running in place) <strong>and dynamic stretching<\/strong> that includes joint mobilization.<\/li>\n\n\n\n<li><strong>Start your workout with the most technically demanding exercises.<\/strong> These are usually compound movements that target large muscle groups (such as the back and legs).<\/li>\n\n\n\n<li><strong>For cardio activities, follow your personal preferences.<\/strong> You can <a href=\"https:\/\/gymbeam.com\/blog\/how-to-start-running-a-simple-guide-for-complete-beginners\/\">run<\/a>, <a href=\"https:\/\/gymbeam.com\/blog\/8-benefits-of-swimming-that-will-get-you-into-the-pool-today\/\">swim<\/a>, <a href=\"https:\/\/gymbeam.com\/blog\/cycling-can-help-tone-legs-buttocks-and-lose-weight-what-else-can-it-do\/\">cycle<\/a>, <a href=\"https:\/\/gymbeam.com\/blog\/creative-training-bodyweight-exercises-inspired-by-dance\/\">dance<\/a>, or <a href=\"https:\/\/gymbeam.com\/blog\/mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors\/\">go hiking<\/a>.<\/li>\n\n\n\n<li><strong>You can also draw inspiration from online fitness coaches<\/strong> who post workout videos on YouTube. Just try to avoid overly complex exercises that often lack practicality.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Example exercises<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Muscle group<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Bodyweight exercises<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Weight exercises<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Street workout park exercises<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong><a href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-deltoid-muscles-and-trapezes\/\">Shoulders<\/a><\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Pike push-ups with elevated feet (on a couch)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Dumbbell lateral raises, Arnold presses, <a href=\"https:\/\/gymbeam.com\/lifter-barbell-30-mm-gymbeam.html\">barbell<\/a> shoulder presses, and front <a href=\"https:\/\/gymbeam.com\/iron-weight-plate-30-mm-gymbeam.html\">plate<\/a> raises<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pike push-ups with elevated feet (on a lower bench), handstand push-ups with support from a structure or wall (for the advanced)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong><a href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-bicepses\/\">Biceps<\/a>, <a href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-triceps-and-forearm-muscles\/\">triceps<\/a><\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Push-ups, tricep dips on a bench (low chair, couch)<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/lifter-ez-barbell-gymbeam.html\">EZ bar<\/a> bicep curls, dumbbell hammer curls, dumbbell tricep presses, dumbbell kickbacks, and dips on <a href=\"https:\/\/gymbeam.com\/dip-ii-paralel-bars-black-gymbeam.html\">parallel bars<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Close-grip chin-ups, Australian pull-ups on a bar, dips on parallel bars, tricep pushdowns with a <a href=\"https:\/\/gymbeam.com\/ross-resistance-band-level-1-gymbeam.html\">resistance band<\/a>, and bicep curls with a resistance band<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-chest-muscles\/\"><strong>Chest<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Wide push-ups<\/td><td class=\"has-text-align-center\" data-align=\"center\">Bench press, dumbbell flyes, and kettlebell pullovers<\/td><td class=\"has-text-align-center\" data-align=\"center\">Resistance band presses (with your back turned to the pull-up bar)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong><a href=\"https:\/\/gymbeam.com\/blog\/list-of-best-back-exercises\/\">Back<\/a><\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Superman, prone lateral raises, and prone swimming<\/td><td class=\"has-text-align-center\" data-align=\"center\">Deadlifts with a barbell, barbell bent-over rows, and single-arm kneeling dumbbell row on a bench<\/td><td class=\"has-text-align-center\" data-align=\"center\">Wide-grip overhand pull-ups, negative pull-ups, resistance band side row, and lat pull down with a resistance band<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong><a href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-abdominal-muscles\/\">Abs<\/a><\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Crunches, V-ups, bicycle crunches, scissors, <a href=\"https:\/\/gymbeam.com\/blog\/47-the-best-and-madly-entertaining-plank-variations\/\">plank<\/a>, and mountain climbers<\/td><td class=\"has-text-align-center\" data-align=\"center\">Weighted sit-ups with a plate, Russian twists with a kettlebell, weighted plank, bench crunches, and knee raises on parallel bars<\/td><td class=\"has-text-align-center\" data-align=\"center\">Hanging knee raises, oblique knee raises, hanging toe-to-bar raises, and wood choppers<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong><a href=\"https:\/\/gymbeam.com\/blog\/best-ever-butt-and-legs-workout-by-nicole-wilkins\/\">Glutes<\/a><\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Squats (with jumps), Bulgarian split squats with the rear leg elevated on a chair (or bench), <a href=\"https:\/\/gymbeam.com\/blog\/this-is-what-will-happen-if-you-do-glute-bridge-regularly\/\">glute bridges<\/a>, and kneeling leg raises<\/td><td class=\"has-text-align-center\" data-align=\"center\">Back (or front) barbell squats, dumbbell reverse lunges, Romanian deadlifts, hip thrusts, and dumbbell step-ups onto a bench (or box)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Step-ups (jumps) on a bench, glute bridges with elevated feet on a bench (or platform), and resistance band leg raises<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-muscles-of-legs-thighs-hamstrings-and-calves\/\"><strong>Legs<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Lunges (jump lunges), side lunges, squats with leg lifts, sumo squats, and single-leg Romanian deadlifts<\/td><td class=\"has-text-align-center\" data-align=\"center\">Bulgarian split squats, deadlifts, kettlebell swings, and dumbbell calf raises<\/td><td class=\"has-text-align-center\" data-align=\"center\">Bulgarian split squats with support from a bench (or structure), and single-leg squats while holding onto a support<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Our tip:<\/strong> If you&#8217;re looking to save space and want <strong>versatile weights that you can adjust based on the exercises and your current strength,<\/strong> the best options are a <a href=\"https:\/\/gymbeam.com\/30-kg-weights-set-gymbeam.html\">set of adjustable dumbbells<\/a>, a <a href=\"https:\/\/gymbeam.com\/adjustable-dumbbell-3-20-kg-gymbeam.html\">single adjustable dumbbell<\/a>, or an <a href=\"https:\/\/gymbeam.com\/adjustable-kettlebell-4-5-18-kg-gymbeam.html\">adjustable kettlebell<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re interested in discovering what other equipment might come in handy for your home gym, check out the article: <strong><a href=\"https:\/\/gymbeam.com\/blog\/must-have-accessories-for-your-home-gym\/\">Must-Have Accessories for Your Home Gym<\/a><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/iStock-1269883298-1124x750.jpg\" alt=\"Exercises for your workout plan\" class=\"wp-image-608353\" title=\"Exercises for your workout plan\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1269883298-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1269883298-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1269883298-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1269883298-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Choose_the_Number_of_Repetitions_Sets_and_Weight_According_to_Your_Goal\"><\/span>5. Choose the Number of Repetitions, Sets, and Weight According to Your Goal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In the first step, you set a goal you want to achieve with your workout. Now, let\u2019s revisit it, as it will guide your choices for weight, repetitions, and sets. This is especially important for <strong>those who use weights<\/strong> (dumbbells, barbells). For bodyweight exercises, you can typically increase the intensity by adding more repetitions, sets, shortening rest periods, or opting for more challenging variations.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Just like with gym workouts, you can also determine your weight load at home by starting with your<strong> one-repetition maximum (1RM).<\/strong> This is the maximum weight you can lift one time <strong>while maintaining proper form.<\/strong> You shouldn&#8217;t have any strength or energy left for a second repetition. Your working weight, which is used to achieve your training goals, is then <strong>based on a percentage of your 1RM.<\/strong> For example, if your 1RM on the bench press is 100 kg, then 70% of your 1RM would be 70 kg.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Before you dive into calculating the appropriate weight using the table below, <strong>test your 1RM (one-repetition maximum) for the exercises you&#8217;ll include in your workout.<\/strong> As you continue to exercise regularly, your 1RM will likely increase over time. Therefore, it&#8217;s important to retest your 1RM approximately every 4\u20136 weeks and adjust your weights accordingly.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Learn more about how to determine your 1RM in the article: <a href=\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/\"><strong>How Much Weight to Lift for Muscle Growth, Strength or Weight Loss?<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1706\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_032023_16-edited-scaled.jpg\" alt=\"The optimal number of repetitions during exercise\" class=\"wp-image-608389\" title=\"The optimal number of repetitions during exercise\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_032023_16-edited-scaled.jpg 2560w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_032023_16-edited-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_032023_16-edited-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_032023_16-edited-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_032023_16-edited-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">The most common goals include muscle mass growth, muscle strength development, muscle endurance development, and weight loss:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Muscle mass growth<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Muscles need a <strong>sufficient stimulus<\/strong> to trigger growth, which is achieved through training adaptation.<\/li>\n\n\n\n<li>Exercises are done <strong>with moderate weights and a moderate number of repetitions.<\/strong> <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[7\u201310]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Are you interested in how to best support muscle growth through diet and exercise? Then check out our article: <a href=\"https:\/\/gymbeam.com\/blog\/10-fitness-commandments-for-muscle-growth\/\"><strong>10 Nutrition and Training Tips for Maximum Muscle Growth<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Muscle strength development<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>To build strength, focus on <strong>lifting heavy weights with fewer repetitions.<\/strong><\/li>\n\n\n\n<li>Longer rest periods are typical. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[7\u201310]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re curious about the role of heredity in strength abilities, read the article: <a href=\"https:\/\/gymbeam.com\/blog\/how-do-genetics-affect-muscle-growth-and-strength-home-dna-testing-helps-reveal-your-natural-potential\/\"><strong>How Does Genetics Affect Muscle Growth and Strength? Home Dna Testing Helps Reveal Your Natural Potential<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. Muscle endurance development<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>To build muscle endurance, <strong>exercise with lighter weights and higher amount of repetitions.<\/strong><\/li>\n\n\n\n<li>This helps train muscles to use oxygen more efficiently. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[7\u201310]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">4. Weight loss<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The key to successful weight loss is a <a href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\"><strong>calorie deficit<\/strong> <\/a>(where energy expenditure exceeds intake).<\/li>\n\n\n\n<li>Cardio is a quite <strong>effective choice for burning calories.<\/strong><\/li>\n\n\n\n<li>Strength training during weight loss helps with the <strong>growth and maintenance of muscle mass.<\/strong> <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[7\u201310]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about why strength training is important for weight loss, read our article: <a href=\"https:\/\/gymbeam.com\/blog\/diet-cardio-and-strength-training-what-is-best-for-weight-loss\/\"><strong>Diet, Cardio and Strength Training. What Is Best for Weight Loss?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recommended weight load, number of repetitions, sets, and rest period based on your goals<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Goal<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Training load (% of 1RM)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Number of repetitions<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Number of sets<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Rest period length<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Strength increase<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">80\u201395%<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 seconds\u20134 minutes<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Muscle mass growth (hypertrophy)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380%<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minutes<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Muscle endurance<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;60 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt;15<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;1 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Weight loss<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380%<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Prevent_Stagnation_by_Shaking_up_Your_Workout_Routine\"><\/span>6. Prevent Stagnation by Shaking up Your Workout Routine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>After a few weeks of doing the same workout routine, it\u2019s common <strong>to notice that it feels easier, and the results aren\u2019t as impressive as they used to be.<\/strong> This happens because your body has adapted to the workout, so it\u2019s time to shake things up. The key is to use the<strong> principle of progressive overload.<\/strong> This doesn\u2019t need to be complicated\u2014simply introducing <strong>changes to your routine can provide the new stimulus your body needs.<\/strong> This will prompt your body to respond with muscle growth, increased strength, or better endurance. Let\u2019s shake things up and reignite that drive and excitement in your training! <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[11\u201312]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to adjust your workout when you want fresh results?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Try <strong>increasing the weight load, number of repetitions, or intensity by no more than 10% each week.<\/strong><\/li>\n\n\n\n<li>You should not sacrifice proper technique or risk of injury by lifting heavier weights. <\/li>\n\n\n\n<li>You don&#8217;t have to increase the weight load or number of reps every week. If you don&#8217;t feel up to it, feel free to maintain your original weight load.<\/li>\n\n\n\n<li><strong>You can also make changes to the selection of exercises, which will provide a new stimulus.<\/strong> However, it is not advisable to change your routine completely all the time.<\/li>\n\n\n\n<li><strong>Try interval training<\/strong> that combines periods of intense exercise with short breaks. Popular options include HIIT or Tabata.<\/li>\n\n\n\n<li>If you&#8217;re working out with your own body weight and don&#8217;t have dumbbells, you can use items like <a href=\"https:\/\/gymbeam.com\/sports-bottles\">water bottles<\/a>, a loaded<a href=\"https:\/\/gymbeam.com\/backpacks\"> backpack<\/a>, or a<a href=\"https:\/\/gymbeam.com\/fitness-bags\"> bag<\/a> as weights. Even lifting a child or a dog counts, but it must be safe and enjoyable for everyone involved; otherwise, stick to the filled bottles.<\/li>\n\n\n\n<li>Try <strong>supersets<\/strong> (combining 2 exercises) <strong>or giant sets<\/strong> (combining 4 or more exercises). In this advanced method, you skip the rest period and move directly to the next exercise.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You don\u2019t have to modify your workout only to make it more challenging. You can adjust it if <strong>it&#8217;s too difficult, if you\u2019re struggling to keep up, or if it simply doesn\u2019t suit you.<\/strong> The key is to ensure that you enjoy your exercise and can stick with it over the long term.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/3bbef8d2-9650-467a-a595-51315d5e9e61-1124x749.jpg\" alt=\"How to make your workout more challenging or varied?\" class=\"wp-image-608408\" title=\"How to make your workout more challenging or varied?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/3bbef8d2-9650-467a-a595-51315d5e9e61-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/3bbef8d2-9650-467a-a595-51315d5e9e61-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/3bbef8d2-9650-467a-a595-51315d5e9e61-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/3bbef8d2-9650-467a-a595-51315d5e9e61-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Get_Enough_Rest_and_Quality_Sleep\"><\/span>7. Get Enough Rest and Quality Sleep<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>When it comes to exercise, more isn&#8217;t always better.<\/strong> It\u2019s not advisable to work out every day as if you&#8217;re on a mission, or to do at least 20 lunges and squats every time you go into the kitchen just to make use of every minute available. Muscles don\u2019t grow during workouts but during the rest periods. Therefore, it\u2019s crucial to consider this factor when creating your workout plan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What is the best way to rest to achieve better results?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The cornerstone of rest is quality<strong><a href=\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/\"> sleep<\/a>, which should ideally last 7\u20139 hours each night.<\/strong><\/li>\n\n\n\n<li><strong>Incorporate rest days into your week as needed.<\/strong> However, you can also rest actively by going for a walk or doing some stretching.<\/li>\n\n\n\n<li><strong>Muscle recovery after a workout can take up to 72 hours,<\/strong> so it&#8217;s important not to do intense exercises for the glutes or other muscle groups on consecutive days.<\/li>\n\n\n\n<li><strong>Once every 1\u20132 months, incorporate a deload week,<\/strong> during which you reduce the weight load, number of repetitions, and even sets. This will allow you to rest a bit, and you\u2019ll likely notice improved strength the following week.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Everything about why adequate recovery is important and how diet and other methods can help is covered in the article: <a href=\"https:\/\/gymbeam.com\/blog\/8-ways-to-recover-quickly-after-training\/\"><strong>10 Tips on How to Best Recover Your Body After a Workout<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/bg_iva_drumeva_17-1124x749.jpg\" alt=\"Post-workout recovery\" class=\"wp-image-608424\" title=\"Post-workout recovery\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/bg_iva_drumeva_17-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/bg_iva_drumeva_17-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/bg_iva_drumeva_17-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/bg_iva_drumeva_17-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Support_Your_Results_With_Quality_Nutrition\"><\/span>8. Support Your Results With Quality Nutrition<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When losing weight or building muscle mass, you shouldn\u2019t focus solely on exercise. Pay attention to your diet, as it provides <strong>energy for performance, as well as nutrients for recovery, muscle growth, and overall body function.<\/strong> During a <a href=\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/\">weight loss diet<\/a>, creating a caloric deficit is crucial, which you can achieve significantly easier by reducing your energy intake. Conversely, when <a href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/\">building muscle mass<\/a>, you need to eat a bit more.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You can easily calculate your energy intake and the appropriate amounts of proteins, carbohydrates, and fats according to your goals using our <strong><a href=\"https:\/\/gymbeam.com\/blog\/online-energy-intake-and-macronutrient-calculator\/\">energy intake and macronutrient calculator<\/a><\/strong>.<\/li>\n\n\n\n<li>With the calculated recommended intake of energy and nutrients, you can then create your meal plan using the article: <a href=\"https:\/\/gymbeam.com\/blog\/tailored-meal-plan-complete-guide-on-planning-your-diet-based-on-calories-and-macros\/\"><strong>Tailored Meal Plan: Complete Guide on Planning Your Diet Based on Calories and Macros<\/strong><\/a><\/li>\n\n\n\n<li>For advice on what to eat before a workout, check out the article: <a href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-before-and-after-a-workout-to-reach-maximum-results\/\"><strong>Pre-workout Sport Nutrition: What (Not) to Eat Before a Workout?<\/strong><\/a><\/li>\n\n\n\n<li>To fine-tune your post-workout nutrition, refer to the article: <a href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-after-a-workout-the-best-foods-and-supplements-for-bodybuilders-and-endurance-athletes\/\"><strong>What to Eat After a Workout? The Best Foods and Supplements for Bodybuilders and Endurance Athletes<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/si_ana_zontar_072024_06-1124x749.jpg\" alt=\"How to support your workout results with your diet?\" class=\"wp-image-608440\" title=\"How to support your workout results with your diet?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/si_ana_zontar_072024_06-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/si_ana_zontar_072024_06-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/si_ana_zontar_072024_06-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/si_ana_zontar_072024_06-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Try_Proven_Dietary_Supplements\"><\/span>9. Try Proven Dietary Supplements<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In addition to exercise, rest, and a well-adjusted diet, you can also add dietary supplements that may <strong>take your athletic performance and results to the next level.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\">Pre-Workout Supplements<\/a>:<\/strong> Comprehensive formulas with <strong><a href=\"https:\/\/gymbeam.com\/thor-gymbeam.html\">caffeine<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.com\/beta-alanine-gymbeam.html\">beta-alanine<\/a><\/strong>, <a href=\"https:\/\/gymbeam.com\/citrulline-malate-gymbeam.html\"><strong>L-citrulline<\/strong><\/a>, and other functional ingredients to prepare your body for intense athletic performance.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.com\/creatine\">Creatine<\/a>:<\/strong> One of the most effective dietary supplements, it can support physical performance by promoting ATP regeneration, particularly during short, consecutive intervals of intense training. Ideal for strength athletes, sprinters, team sports players, or HIIT enthusiasts.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.com\/fast-release-carbs\">Fast Carbohydrates<\/a>:<\/strong> Dietary supplements containing easily digestible carbohydrates that serve as an energy source during physical performance. They are especially valuable during long strength training sessions and endurance activities.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.com\/protein\">Protein Powders<\/a>:<\/strong> Concentrated sources of protein that facilitate nutrient intake post-workout to support recovery, muscle growth, and strength, or at any time during the day to meet your optimal daily protein intake.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.com\/complex-amino-acids\">Complex Amino Acids<\/a>:<\/strong> Dietary supplements containing amino acids, which are the essential building blocks of muscle mass. They are popular among strength athletes. Specifically, <strong><a href=\"https:\/\/gymbeam.com\/bcaas\">BCAAs<\/a><\/strong> (leucine, isoleucine, and valine) can even be utilized by the body as an energy source. They are useful before, during, and after workouts.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.com\/complex-fat-burners\">Complex Fat Burners<\/a>:<\/strong> Multi-ingredient dietary supplements containing <a href=\"https:\/\/gymbeam.com\/caffeine-gymbeam.html\">caffeine<\/a>, <a href=\"https:\/\/gymbeam.com\/fat-burner-green-tea-gymbeam.html\">green tea extract (EGCG)<\/a>,<a href=\"https:\/\/gymbeam.com\/synephrine-gymbeam.html\"> synephrine<\/a>, and other active ingredients that, combined with exercise and diet, can accelerate weight loss and help you achieve your goals more effectively.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you&#8217;re interested in learning about other dietary supplements that can help you get the most out of your workouts, read our article: <a href=\"https:\/\/gymbeam.com\/blog\/5-effective-nutritional-supplements-you-should-not-miss\/\"><strong>Dietary Supplements for Exercise and How to Choose Them<\/strong><\/a><\/li>\n\n\n\n<li>Are you primarily engaged in aerobic sports? In that case, check out our article: <strong><a href=\"https:\/\/gymbeam.com\/blog\/the-11-best-supplements-for-running-cycling-and-other-endurance-sports\/\">The 11 Best Supplements for Running, Cycling and Other Endurance Sports<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/13-60-1124x749.jpg\" alt=\"Best workout supplements\" class=\"wp-image-608459\" title=\"Best workout supplements\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/13-60-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/13-60-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/13-60-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/13-60-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Stay_Motivated_and_Be_Consistent\"><\/span>10. Stay Motivated and Be Consistent<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Getting motivated to exercise at home can be quite challenging, especially when you\u2019re constantly tempted by a comfortable couch and a fridge full of treats. It\u2019s nice to relax from time to time, <strong>but if you skip every other workout, don\u2019t be surprised if the results keep eluding you.<\/strong> Consistent training is essential.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to stay motivated and stick to working out?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Have a Clear Plan:<\/strong> Stick diligently to your workout schedule as outlined in your calendar. Treat your planned workout times as important appointments with yourself, and avoid scheduling anything else during those times.<\/li>\n\n\n\n<li><strong>Create an Ideal Workout Environment:<\/strong> Find a space at home where you have enough room and peace to exercise comfortably.<\/li>\n\n\n\n<li><strong>Make Exercise a Ritual:<\/strong> Develop a new routine to get yourself in the mood for working out. Change into <strong><a href=\"https:\/\/gymbeam.com\/clothing\">sports clothes<\/a><\/strong>, have a <strong><a href=\"https:\/\/gymbeam.com\/brazilian-coffee-gymbeam.html\">coffee<\/a><\/strong> or perhaps a <strong><a href=\"https:\/\/gymbeam.com\/thor-gymbeam.html\">pre-workout<\/a><\/strong>, and play music that motivates and lifts your spirits. Ideally, leave your phone in another room to avoid distractions.<\/li>\n\n\n\n<li><strong>Remind Yourself of Your \u201cWhy\u201d:<\/strong> Regularly revisit your original goals, which you might write down and display in a visible place. They will help remind you why you started working out, especially during challenging moments.<\/li>\n\n\n\n<li><strong>Track Your Progress:<\/strong> Nothing motivates like seeing the results you\u2019ve already achieved. In addition to weighing yourself and measuring body circumference, take progress photos. It\u2019s also encouraging to note when you lift heavier weights or run longer distances. Record every success.<\/li>\n\n\n\n<li><strong>Don\u2019t Follow the Plan at All Costs:<\/strong> If you\u2019re not in the mood for the strength training you had scheduled but would rather do yoga with your favourite YouTuber, go for it! The next time, you might feel the opposite. It\u2019s always better to exercise with enthusiasm and enjoyment rather than just to fulfil a duty.<\/li>\n\n\n\n<li><strong>Reward Yourself:<\/strong> Have you been working out diligently for a month and need a fresh boost of motivation? Nothing works as well as new <a href=\"https:\/\/gymbeam.com\/fitness-leggings\">leggings<\/a>, a <a href=\"https:\/\/gymbeam.com\/womens-tops\">sports bra<\/a>, or a <a href=\"https:\/\/gymbeam.com\/mens-t-shirts\">T-shirt<\/a>! Rewards can also include a nice meal at your favourite restaurant, or enjoying a guilt-free treat like a slice of cake with a friend every now and then.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For more tips to help you maintain drive and motivation to work on yourself, check out the article: <a href=\"https:\/\/gymbeam.com\/blog\/13-tips-to-maintain-your-workout-motivation-and-achieve-your-goals\/\"><strong>13 Tips to Maintain Your Workout Motivation and Achieve Your Goals<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Are_the_Main_Takeaways\"><\/span>What Are the Main Takeaways?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When you decide to regularly work out at home, it\u2019s a good idea to give it some structure. With a workout plan,<strong> you\u2019ll exercise systematically and effectively, achieving results comparable to those from a commercial gym.<\/strong> Plus, you\u2019ll save time on commuting and can tailor everything to your own needs and preferences. However, to see visible results, it\u2019s crucial to stick to the plan consistently, rest adequately, and adjust your diet to match your goals.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you know someone who works out at home and needs to bring some structure to their training, be sure to share this article with them. These practical tips will definitely help them on their journey to achieving their goals.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome Workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ready to bring some order and purpose to your home workouts? With our guide, you can create a custom workout plan that suits your goals\u2014whether you want to shed some pounds, build muscle, or boost your endurance.<\/p>\n","protected":false},"author":129,"featured_media":608253,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[6449,6485,7475],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-608985","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"tag-exercise","9":"tag-home-workout","10":"tag-workout","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Create an Effective Home Workout Plan? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Home workout plan suitable for beginners and the advanced. Effective bodyweight or weight exercises for your goals. Great for weight loss and muscle growth.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Create an Effective Home Workout Plan? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Home workout plan suitable for beginners and the advanced. Effective bodyweight or weight exercises for your goals. Great for weight loss and muscle growth.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-08-27T12:49:43+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-08-27T12:49:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/treninkovy-plan-na-doma-FB-1-2.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"20 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"How to Create an Effective Home Workout Plan?\",\"datePublished\":\"2024-08-27T12:49:43+00:00\",\"dateModified\":\"2024-08-27T12:49:45+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/\"},\"wordCount\":4073,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/treninkovy-plan-na-doma-FB-1-2.png\",\"keywords\":[\"exercise\",\"home workout\",\"workout\"],\"articleSection\":[\"Exercises and workouts\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/\",\"name\":\"How to Create an Effective Home Workout Plan? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/treninkovy-plan-na-doma-FB-1-2.png\",\"datePublished\":\"2024-08-27T12:49:43+00:00\",\"dateModified\":\"2024-08-27T12:49:45+00:00\",\"description\":\"Home workout plan suitable for beginners and the advanced. 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