You may have heard of the saying, “If you fail to plan, you're planning to fail.” It was originally said by Benjamin Franklin and is something you should take to heart. Whether you have a workout schedule that needs rethinking or are just looking to start one, planning is the essential first step.

calendar workout scheduleThe simple fact is that a workout schedule allows you to choose the best exercises for your goals.

It will give you a sense of purpose and help you to make the most of the time you have available.

Perhaps most importantly, a good workout schedule will help you to see results because if it doesn’t, you can simply rethink it. Without a plan, you won’t know where you are going wrong.

It’s great that you’re ready to start working out or that you’re already doing it. But now it’s time to make your exercise count.

Let the Fit Father Project guide you through creating the perfect workout schedule. We are here to support you on every step of your journey.

How To Fit More Into Your Workout Schedule

There are several steps you need to take in order to maximize what you fit into your workout schedule.

Step 1 – Make Your Plan

person creating a scheduleConsider what your goals are? Are you simply looking to lose weight? Perhaps you’d like to be more toned or muscular, or maybe you are looking to compete and need to get fit enough to do so.

Knowing your main goal will allow you to set small targets and choose the right exercises for your body.

Step 2 – Create The Habit

The toughest part of your workout schedule is sticking to it. In general, you need to keep doing something for a month in order to make it a habit.

Your body will then expect you to work out, and this will make it easier to do!

Step 3 – Focus on Compound Exercises

Working out more than one muscle group at a time increases your metabolic burn and improves core stability.

It is also a more productive use of your time. There are dozens of compound movements to choose from.  Try doing dumbbell squats or dumbbell lunges.

Step 4 – Mix It Up

man jumping rope for cardio in the workout scheduleA good workout schedule will allow you to do strength training and cardio. But, you should move the order in which you complete your workout around regularly.

This is known as shocking your body and will keep your body challenged while ensuring it is not becoming used to the routine.

Step 5 – Keep It Simple

Perhaps the biggest part of getting the most out of your workout schedule is to learn a few simple exercises that will work your whole body.

This will allow you to get the most from your workout in the shortest possible time. More importantly, it will help to ensure you get on with the exercises instead of wasting time deciding what to do.

You can try our Old School Muscle routine to see just how simple an effective program can be.

Step 6 – Push Yourself

man struggling with weightsWhen completing the weightlifting part of your workout schedule, you need to lift enough weight so that you have just enough energy left to complete your sets.

Always err on the side of caution and gradually increase the weights. Pushing yourself to the limit will help to build your muscles and burn fat faster.

Finally, it is worth considering implementing High-Intensity Interval Training into your workout. Intense workouts like HIIT can really help you to get the most from every workout.

But most importantly, when creating your workout schedule, make it fun! You are much more likely to stick to it.

Learn To Prioritize Goals & Improve Focus

Having chosen the exercises that will best suit your needs, you need to start considering how to improve your focus.

  • Write It Down

The first thing you need to do is write down what your goal is and what your motivation is. This can become your mantra and your reminder to exercise even when you don’t feel like doing it.

Having a defined goal will help you to move towards it.

  • Buddy Up

man spotting other man workout scheduleThere's nothing better to improve your focus than engaging in some friendly competition. Get a friend to exercise with you or simply use the Fit Father’s as your competition.

There are certain to be others at the same level as you.

  • Create Your Slot

Creating a workout schedule means choosing the activities you wish to do in the time you have. The second part of this is to select a time to complete your workout.

Put your chosen slot into your diary and stick to it in the same way that you would any other appointment.

Your workout is a priority. Once you’ve added it to your schedule, you shouldn’t change it. This will ensure you actually complete the workout and don’t just have good intentions.

  • Delegation

It is also time to evaluate your role at work and even at home. The truth is that many of us take on extra work to help the business without relinquishing old duties.

It can be difficult to let go, but it is essential to provide you with the time you need for your workout schedule and your family.

Life should not be all work.

  • Challenge

man cycling workout scheduleWe’ve mentioned challenging your body by mixing it up. This is to improve your results.

But challenge is also essential to improve your focus. Trying something new or a different approach will force your frontal cortex to work harder. This will ensure you are focused on the task in hand.

You can also inspire and push yourself further by imagining that if you fail at your current activity, there will be dangerous or even life or death consequences.

  • Rewards

There is no doubt that having a good workout schedule will ensure you get the most from every minute you have.

Goals can inspire you to push on when you really don’t feel like it.

But in general, humans are reward-based creatures. Give yourself a reward for achieving a certain goal. Just don’t make it one that will damage your weight loss or muscle-building efforts.

warm up exercises how many calories in a low carb diet

Discover How The Fit Father Project Can Help

Rethinking your workout schedule is something that you should do on a regular basis. This will keep you challenging your body and prevent the routine from becoming stale and boring.

Of course, it can be difficult to keep coming up with new routines, but you don’t have to! Join the Fit Father Project today, and all you need to do is decide which part of your body you want to work on.

We have an extensive number of exercises that you can add to your workout schedule to help you achieve the right results.

Of course, you’ll have the full support of the founders and all the members; that is an impressive amount of motivation itself!

Your new friend & health coach,

stuart-headshotStuart Carter
Head Training Staff, The Fit Father Project

Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…

ff30xI’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X). Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.


*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how to rethink your workout schedule and get the results you want.