How to Design an Effective Workout Plan: Ultimate Guide for Beginners | Joanna Soh
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- Опубліковано 7 чер 2024
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How to Design an Effective Workout Plan: Ultimate Guide for Beginners | Joanna Soh
Having an effective workout programme is extremely important towards achieving your fitness goals. You can’t just have a goal and expect to achieve it, if you don’t have a clear and detailed plan. Without it, you’re probably wasting your time and effort.
There isn’t a “one plan fits all” solution. That’s because we are all different. Creating an exercise programme varies based on your age, goal, fitness level, lifestyle and more. Even with tons of workout videos out there, you still need to have the knowledge of knowing why you’re doing this workout, rather than just blindly following it..
So what I’ll be sharing with you today are the foundations to start a simple yet effective workout programme. It might sound daunting, but once you know the basics and build from there, it isn’t difficult, in fact it’s a lot of fun. I’m going to try to keep it really simple and break it down into 5 steps. Watch this video to learn more!
Step 1 - Consistency (How often and when should I workout?)
Step 2 - Variety (What workouts should I do?)
Step 3 - Volume (How many sets, reps and rest time?)
Step 4 - Progression (How do I keep progressing and avoid plateau?)
Step 5 - Track (Why should I track my workouts?)
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How to Design an Effective Workout Plan: Ultimate Guide for Beginners | Joanna Soh - Навчання та стиль
I remember asking her about the amount of weight I must be lifting and she replied to me telling me what to do and she made a whole video about it! She is literally the best! She is an angel
Haha yes, I remember your question. 😉 I hope this video has helped explain that. Gotta change the weights according to the body part you train.
@@joannasohofficial yes it did help a lot thankyou so much it really helped me create my own workout plan for which I had been struggling since ages!! Please always keep creating such content for us once in a while it really helps a lot😊❤
@@joannasohofficial hi.. I am not able to do strength training even a kg or 2 effects my health... As ivhave cervical spondylosis my doctor told not to lift weights but still i tried but started paining n got numbness in hands
gazala a OMG, I’m not Joanna but please listen to your doctor!!!
@@p.soo_680 may I ask how many weights did she recommend you? I am also a beginner and please tell me your experience as well 😊😊
I love how you said fitness goals and not weight loss goals, thank you for the insight Joanna.
Yes! Because each one of us might have a different goal. 😉
@@joannasohofficial❤ thank you so much for another excellent video !💪
Gana please Hindi mein work
Im recovering from my cancer surgery, and I'm finally ready to give exercising a go. This video was amazing, thank you ❤
🤍
You’re so strong 💞
I hope you are recovering well, bless you❤️
🤍
even if i don't know you I'm proud of you!! i hope you are feeling better now
Thank you for this video, here are the notes I've taken incase others need it:
Consistency
- Train frequently
- Long-term commitment that needs discipline
- No shortcuts
1. **Assess your lifestyle**
1. How many days a week? 5 days a week (every in between ie: MTTFS vs WS)
2. How long each session? 1 hour maximum a day
3. What time of the day? Late afternoon
1. Variety of workouts
1. total body workouts focusing on all major muscles to burn fat and increase lean muscle mass
2. two types of training: strength & cardio (HIIT, interval, & circuit)
**Strength training** - improve strength & build lean muscles; more lean muscles = higher metabolic rate
reps & sets - start with 2 sets
how heavy to lift
**Cardio / aerobics** - increase breathing & heart rate consistently; builds stamina, burn calories & excess fat
2. Progression - to keep improving, your workouts need to get harder. if you fail to improve, that means you’ve hit your plateau
1. Increasing work load - lifting heavier weights / increasing running speed
2. Increasing workout volume - more reps, sets, or intervals
3. Increasing workout time
4. Decreasing rest time
5. Increasing workout plan
3. Track - tracking workout sessions; have a fitness journal
1. Review each session
2. Track your progress
3. Celebrate your success along the way < 3
4. Fitness journal: Objective: Exercises, weights, sets, reps, workout duration, rest time
5. Fitness journal: Subjective: How body feel, recovery level, mental state
Thx u for ur notess
Thank you sm i needed this!
jfc. g7🎉😢😮j5g😅5k😢86😢😢
Thank you
Thank you
Hands down the best UA-camr for fitness , she connects with her audience and she understands us. With her workouts I was able to lose 10 kilos in a span of 5 months
Rashma Raymond well said
That, we got to celebrate!!! 🙌🙌 well done!!!
Indeed !
Did you follow any diet and do you eat junk or sugary foods?
@@Peachelliver yess . She is great , focuses of strength and endurance building unlike other fitness youtuber who wanna build big booty
I love the positivity in the comment section. Joanna is not like other fitness youtubers pushing their app, active wear, protein powders... Etc to us. she provides us with valuable informations and good quality workouts just tysm joanna
You should also check out natacha oceane. Science-based and legit.
Couldn't agree more
+1M, i just love the vid
omg yes
This is such a great video for beginners! Specifically for autistic people. I’m autistic and I take things so incredibly literal and the amount of detail in this video helps me know where to start with confidence. Being able to follow the specifics and then build off of that is exactly what I needed. Thank you so much!
I believe in u girl😇👍👍🌸🌸🌸💖💖💖💖💖💖
a general rule for me is to check if something suits autistic people, because that way it'll probably be effective for a wide range of people
Literally same, I'm autistic too and this video is a goldmine. Just joined a gym for the first time and in a fish iut of water. I have tons of Actionable notes and this is super helpful! :)
SAME😊
i understand everything and she just explained it in just 13 minutes in the most detailed way ever omg, thank you for this!
Gotta appreciate the effort and knowledge she is giving us. Thank you so much!
☺️☺️ I hope you all will find the information useful and apply it to your fitness journey. 🙌
@@joannasohofficial Thank you so much Joanna for your channel. You are so awesome a d the information you give is so insanely helpful and easy to understand. Thanks
Thanks for valuable info....I have started following u since lockdown started in India ....it's really good .....can I request you to provide ur email id...wana share something about my medical condition...
If ur seeing this, let me give u a tip! In the video she talked about a journal. And blogilates has a great one! It’s not promo or anything, is just that it helped me. The journal has a space for you to write how you feel, a place for your workouts, foods and all stuff. It rlly helped me.
Agreed!! I'm so thankful!!
You have not only helped me to lose weight but also helped me to tackle my depression. I love doing your workouts and it just keeps me healthy and happy everyday. I'll surely follow your routine. Thank you so much!!
Fitness is more than just the the body, it changes your mind, mood and attitude. Thank you for sharing your personal story. Truly inspired by you. You are strong!
Jesus Christ loves you and he has a beautiful plan for your life. He wants to give you a new life free from stress, depression, anxiety, loneliness, sadness and fill your heart with his love
Hi sunandini what work outs u follow
And do on daily routine what diets u do please please guide me
Hi
I think she is the smartest woman I've ever come across. Ive learned more from 2 if her videos than hundreds of others !
She's so good at explaining, please replace my professors ❤️😂😂
I've never seen a more detailed video about workout plans on UA-cam. Thank you Joanna for this gift!
You’re most welcome. I hope I’ve made it easy to understand too. ☺️
@@joannasohofficial Definitely easy to understand! Thanks again!
Everytime I'm doing something that requires my strengh, I ALWAYS have her on my head saying "engage your core" and I think it's beautiful. Thank you for motivating and teaching us!!
😂😂 that’s because our core is the foundation of our body and strength!
came here from Chloe Ting... she says the same thing :D
@@gabisek1111 same haha yep
How to engage the core?
How can someone dislike this i just don't get it. She's giving us important information.
I feel like there are people who just go to every video they see and dislike them because there is no way people watch this and go “I hate this video. How dare she teach us how to get in shape.”
What I really appreciate about Joanna is not only does she show you the exercises, but she educates. You better believe I always take notes when I watch her informational videos.
2021 is my year to get fit!
Starting my gym after school! Wish me luck. And THANKU for this!
Yeahhh me too good luck to us!
Yeahhh me too good luck to us!
How it's going?
@@manshaali6377 Starting next year instead haha
@@teabook3232 🤣🤣🤣
I love how she understands how ppl don't have all day to focus i this this is the only yter that I can watch the whole vid and not quit
I'm already four weeks into working out and I've learned so much from your channel!! I am still a beginner so this will help me to plan my workouts for the next months to come. I really hope to do some of your more challenging workouts in the future.
Yes!! I hope this will help you out to plan and progress your workouts! 🙃
Reviews please
I love how wise she is. I've been looking for this video for hours
I want to thank you Joanna. You were a great part of my weight loss journey years ago. I was at a point where I was at my heaviest. I was overweight for the first time in my life and I wasn't sure of what to do, but I knew I had to do something.
I couldn't agree more on being consistent with everything. I really had to work out a lot more often and I had to push myself to do better. I'm glad I found you all those years ago, thanks.
Gosh, this video was a big help. I was forcing myself to workout with only minimal rest and without rest days. Weeks after that, I didn't have the energy and motivation to continue my workout. Now, i'll start planning so that my efforts will turn out to be effective. Thank you so much! You're the best trainer here on YT for me.
I'm just starting out in my fitness journey and I'm sooooo glad I found this channel. This is my first video with her and I wrote down almost every word she said. She's so precise and clear. It can be confusing, but now I have some understanding of how to start! On to her next video!
9m 9.
9m 9. 9.
Losing weight and becoming fit is my first resolution in the resolution list of 2022 ...and I am so determined to do it after getting a lot of hate , taunts , etc....and I really love your training and the way you explain things...I promise I will do it and update about my progress..
Me too, bestie! Let's gooo!!🔥🤠🔥
how's it going?
@@rceps4999 going good !!!! lost 4kgs
@@srushtigarje3628 sheesh keep it up
Do it yourself and not to show others, it's unhealthy.
Love yourself and don't give f about what people say. Hope you achieve your fitness goals
I absolutely loved how simple and easy this was I’m going back to the gym after two months and this has made me look forward to it even more ! Thank you for this soooooooooo appreciated
I love this video. I literally took notes while watching it as if I'm in a lecture. I figured out that doing the fitness videos on UA-cam are not for me since I'm a complete beginner and even though some look like they fit me at the end of the week I find myself giving up from feeling burned out. Now I know how to create my own workout routine!
Thank you so much! I've been writing down notes throughout the video. Although I've been inconsistently working out, I was told to know why I'm doing the workouts I'm doing and how. Because that matters. Thank you for helping me start my new health journey.
God knows, how many times I have watched this video and felt blessed that someone can give so much of foundation information and help from a far distance corner. I have always find each and every video so informative and progressive. So humble in your explanation as well. I have seen people getting over hyped after couple of years but you have been on this platform for 10+ years and still so polite and humble in explaining. Feels like listening to someone you know or met. I have huge respect for you. :) Love Dhruti
Thank you so much for this! I have been searching for a simple and basic guide to building a workout routine forever. You have really motivated me to get my workouts together and be consistent. I've planned videos and workouts using your sample schedule, so I'll have to see how I like it!
Now I know why am I not losing weight 😃😃🙏🙏🙏
Thanks a lot Joanna.....
You made my goal to the next level...
Love from India 🇮🇳🇮🇳🇮🇳
The most straightforward, beginner friendly, and logical video I’ve seen on making a workout routine.
This is what I've been looking for, I don't know where to start to make my own program specially home work out, I'm in plateau. Very informative and now I am learning Thank you so much ❤️
Thank you teacher 🙏❤ you are the only person on the internet that simplifies the information for someone who's struggling as a beginner like me. Appreciate the free knowledge, effort and time you are giving us to properly achieve our goals 💪
This was much more helpful then all the other UA-camrs who just guide us to follow their workouts.
Thanks a lot, I appreciate it highly
This is the most helpful video I have found on creating a workout routine. I can tell that you did the research and you deliver the information in a really clear way. Thank you so much!
I love how you advise your viewers. I've been trying to lose my weight, now I understand why my weight is still heavy. Thank you for comprehensive thoughts.
This is an amazing video. Honestly, I was just wondering why my weight was hitting a plateau.🤦🏽♀️ Now I know, it's time to switch things up and make it a bit more difficult. I will definitely be implementing many of these changes to my exercise routine. Thanks Joanna 😘
This may sound like a stupid question, but whats conditioning workout? Combination of cardio and strength or just full body cardio?
Love her .💕 This channel is so underrated. I have been watching her videos for a long time now and they are really helpful. 😊
I love this video. I've been struggling with finding a workout plan that suits my schedule, because I work shifts. Making my own plan is so much easier. This video breaks down exactly how to do that.
This is the gem no one ever told me❤️
That was what I've been looking for days and found best of them!!
Perfect timing!! 😊
You are the best 💛. Apart from putting workout videos, you also help us giving imp info to help us in our fitness journey. Diet, workout plan, mistakes to avoid, etc. We all are really grateful !!😊
Straight to the point and clear explanations... this was so good!! I didn't even have to start clickin a bunch of videos to get all the info I was looking for🥰 Thank you!!
Thank you so much for your valuable guidance. I also had a doubt on how much should I rest in between sets. Thanks for make it clear. So much respect Joanna. 😇❤️
Thanks so very much! Having a schedule is necessary to not getting sidetracked. Love that I can always come to you for everything health. You never disappoint!!
No doubt she's the most informative fitness guru that I've seen on YT.
Best fitness related video I’ve ever came across👍🏻 really awesome content and the strength and confidence reflects so evidently on ur body🤩
U r such an inspiration for me throughout all these years Joanna... Thank u so much! Love, from India
I absolutely love your videos, they are some of the best that cover a lot of information in a crisp manner! Well researched and well-presented videos! Thanks for Joanna!
I’m so happy I came across this. Thank you for breaking down so clearly. This is so helpful for real beginners.
I was creating my workout plan as the video was going. Thank you for the good tips! Consistency is my main issue, so hopefully these tips will motivate me more to stay consistent 💪🏽
Thank you. This has helped a LOT! Looking forward to seeing what I can accomplish.
Thank you. I've been told I wasn't working out "right" for taking things slow before progressing. It was very discouraging. I feel so validated now.
The most informative, comprehensive, and best guidance I've found. So thankful to Joanna.
Thank you for this. I've been struggling because I gained weight and it made me realize that consistency is really the key too! 😭🥺 I'm going back or on track again. ❤️
God this helped me so much. I’ve been going to the gym since august 2021 and since I started I have only been doing like machines that I felt like and just trained the whole body in one day and was wondering why I didn’t have any energy left to go to the gym the other days, and omg, it’s because I worked out so hard the first day that I wasn’t able to do anything the other days. And I finally understand what a set and reps are, oh my god. Gonna watch more of your videos, thinking I want to go to the gym tomorrow, and try to change my schedule. Im not feeling good lately and have no motivation for anything, so going to sleep at 3 am and stay in bed until 2am before I get up and go back to bed is now gonna change back to waking up at 4/5am hopefully and going to sleep at maybe 8 or 9 pm, I’ll see since I do have school (not this week because of fall break) :)
Thank you so much for this simple yet detailed video! I appreciate you talking about the WHY behind different workouts and workout volumes.
Whenever i need some serious knowledge there are n number of channels i view n i know who are good n true to their word, but seriously the first thing i do is i type joanna soh... Love you dear i trust u, u are soo honest.
Needed this so much! Thank you love❤️❤️
Please tell me I’m not the only 13 year old here…
Umm i think you are 😢😂
You are not im too❤
15. But still 😙
@@blair._.1905 yea I realized that afterwards lol
I'm 13 too dw dw
I have to appreciate how nicely you educate your audience .thankyou so much!
losing weight has been my goal since a very long now 😢 but i never really achieved it due to inconsistency. However, this is not going to stop me!
I'll become the better ver of myself. Thank you so much for this life saving guide ❤
Good luck to y'all!
How's your weight loss journey going?
Helpful and relevant information. Thanks for this, Ms. Joanna! I've been following your trainings since 2017, and I've seen results. More power to you! 🎉
🥰🥰🥰 thank you for trusting me as your online fitness coach
OMG I LOVE YOU!!! you literally answer all the questions I have on my head. I really do not know where to start and this video really help a lot. I am gonna try a few of your workout playlists
this is genuinely the most helpful video i have ever seen and it was so easy to understand and i have now created myself a workout plan and i’m so excited to start ❤️
In case I haven't said it yet, you are amazing, Joanna.
This is so infomative. I've been really lost with what should I do at the gym, how many reps for each goal, this video just explained everything. I really appreciate all your effort, thank you!! 💕💕
Thomas Delaugher is good too. Excellent nutrition advice
Thank you soo much! I have been doing cardio, yet not strength or anything other than healthy eating and haven't lost a lb...getting frustrated, however running across you and your video here, I believe will make a difference. You have taught me a lot from this video alone. I am truly thankful!
My favourite fitness channel so far , really nice work and thank you for sharing with us Joanna.
I just love this channel to the power infinity..💞💞
What a great video! Absolutely no fillers and no b*s*, just everything we need to know for a great workout 💪♥️
Who would dislike this content? Joanna is one of the best trainers on YT. She delivers excellent content every time.
The way you speak and provide effective suggestions is something legit!!
Was desperate looking for this video. You read my mind.
Lots of love
Perfect timing! ☺️
My workout
Mon- Lower body strength
Tue- Cardio/endurance
Wed- Active rest
Thurs- Upper body strength
Friday- Cardio/endurance
Sat- Active rest
Sun- Flexibility and balance
update?
Update..?
Best video ever, I had always wanted someone explain everything all the video is perfect, not like videos of random fit IG models in the gym doing push ups or exercises and not explaining nothing. I want to thank you !
The best workout plan video on UA-cam. I have ever seen. Thanks Alot.
Thank you, you're a blessing! Your workouts are amazing! It helps me to gain confidence again!
You always had it in you! 😘😘
THIS IS THE EXACT VIDEO WHICH I NEDDED!!
This video is the best video and book out there about fitness! Seriously, a beginner who doesn't know anything. You went over everything in a way I can understand. This video should be out in every gym possible. I bet people would love to watch it, even if they don't admit they need it. I am forever grateful that you made this video. Bless you ! 💕
I use to workout every single evening and sometimes my body wasn't ready to workout the same exercise and now I got to know how to design workout plan. Just note down all the details. And I planned 5days workout in a week. Huge thanks ma'am.💕Wish me luck. 💛
This was absolutely superb; exactly what was missing everywhere online! Thank you so very much Joanna! Genuinely, this was amazing! :)
Thank you very much for this video! You answered many of my questions! I love your videos! It's so obvious that you care about the well being of others! 😍
☺️☺️ happy to hear that!! Hopefully my videos will continue to help all of you in your fitness journey. 😉
Thank you so so much, this is the clearest video I've watched about building a fitness plan yet! This is something I really want to do for myself but I've been so overwhelmed with the amount of information out there... this was absolutely perfect, just what I needed.
Now this is what I call a detailed explanation. The best I have gotten so far..Thank you😍
Definitely subscribed..
I installed the app fio a long time ago like 2 to 3 months ago and I just started following ur vid and now I figure out that fio is your app.
Wow that’s awesome!! I hope you are enjoying the variety of workouts on the app. I design different programs every month with specific goals. And also to keep the workout within 30 mins but just as effective! ☺️
Excellently explained!!
Amazing! This is the video I needed for years of going to gym with different trainers. So detailed. Can’t wait to start my program based on this video!
You are a gem! You solved all my problems in one go! I love you! Grateful to you💖 I love your workouts and have been on break since long , when I was doing workouts as you mentioned in your video for different body types I lost 3 kgs in two weeks and my legs got toned as well. I followed the diet and workouts both, after some time I left due to stress which affected me! Thankyou for your existence, you make complex things so much simpler for us💖 lots of love
I just discovered this channel and I'm subscribing immediately!! I love the fact that you take beginners into consideration with your content. Unlike many other female fitness channels, the focus here isn't on you but on your knowledge. Thank you for a refreshing experience!
I was enlightened after watching this most especially when you've mentioned the best time for work out.I was pressured to do it in the morning,(usually I have more work on that time)and only afternoon was my free time,so I was worried if it's still effective...
You are probably the best youtube fitness imo you genuinely have compassion and knowledge of your content you share, you are greatly appreciated I'm sure, thank you so much Joanna for your hard work and commitment to your channel 🙏💖🏋️💃
You just explained most of my fitness questions in one vid wow. Thank you, God bless you.
Can’t thank you enough Joanna! Truly appreciate all your hard work & thank you for sharing all your knowledge & passion with the world. You are such an inspirations and blessing to so many! God blessed you abundantly in all that you do! 🥰
Waw she’s extremely good 😊 at explanation!
FINALLY. Someone who EXPLAINS IT ALL. Thank you sooo much for this video!!!!
This is so informative and easy to digest. Definitely a good place to start. More content like this, please. ILY!!!
Finally finally! The most specific that I am waiting... 😅Thank you Joanna! 😍
🙌🙌🙌😊😊
Thank you for all your videos specially strength training it help me a lot to loose weight fast lots of love From 🇮🇳India