Build a Fitness Routine

Step-by-Step

1. Define Your Goal

   Strength, endurance, fat loss, or general fitness. Each goal requires a different approach. Pick one for the next 90 days. Specificity drives progress.

2. Choose Your Foundation Movements

   Push (push-ups, bench press), pull (rows, pull-ups), hinge (deadlift, Romanian deadlift), squat, and carry. These five movement patterns cover the full body. Master the basics before adding complexity.

3. Build a Weekly Schedule

   Three days minimum, four optimal for most men. Allow 48 hours between training the same muscle groups. Schedule workouts like appointments — they are non-negotiable.

4. Warm Up and Cool Down

   Five minutes of light cardio plus dynamic stretches before every session. Five minutes of walking and static stretching after. Skipping this compounds injury risk over months and years.

5. Track Your Progress

   A simple notebook or app. Weight used, sets, reps. Progressive overload — adding weight or reps over time — is the mechanism of all strength and muscle gains.

6. Prioritize Recovery

   Sleep 7–9 hours. Eat enough protein (0.7–1g per pound of bodyweight). Dehydration kills performance. Rest days are productive days — your muscles grow when you rest, not when you train.