The Perfect Workout Routine: from a Certified Personal Trainer

Picture this, you're scrolling through Tik Tok, looking for workout inspiration and you find a post of someone demonstrating a HIIT workout. You save the workout because it looks like a great, challenging workout that will help you reach your goals… like the caption states. You keep scrolling when you end up on a post claiming “Heavy cardio might be setting you back. Weight lifting is the only workout you need”. You un-save the last video and find yourself a bit confused. You continue to scroll when another video comes up, “Women, stop weight lifting or you will look bulky!”. Now you are even more confused and have no clue where to start. 

I get it! My name is Morgan Hamler and I am a Certified Personal Trainer (CPT) as well as Dietetic Intern. I also found myself confused by the thousands of claims made on social media about working out (among many other things). Today, I'm here to tell you all about the workout you really need in your life. 

But before we get into the perfect workout for you, let's discuss the many workouts out there. 

Weight Lifting: 

• Weight lifting involves lifting weights using a variety of equipment such as dumbbells, barbells, machines, and other free weights. Typically, people will complete “reps” and “sets” with each exercise. One example is dumbbell curls, someone would complete 10 reps of curls and then take a break and repeat that “set” 3-4 more times. Weight liftings main focus is on building muscle by creating microscopic tears in our muscle fibers (sounds kinda painful!). When we properly fuel our bodies, our body can repair these tears and grow new muscle tissue. Weight lifting requires you to put your muscles under a lot of tension, and it can look different from person to person. 

Group Classes:

• I’m grouping all of the workout classes together because it would be a lot to unpack one by one and they all typically have the same goal. To name a few of the many, we have Pilates, boxing, Barre, Zumba, yoga, circuit training, cycle, and believe it or not, pole dancing! There are so many other forms of group workouts out there as well. In a group class you have an instructor showing or leading the class. Some classes are higher intensity than others. These types of workouts take the stress away from worrying about what you need to do. You just have to show up and do what the instructor says! Some classes are cardio focused, strength focused, or mobility focused. 

Running & Cycling:

• I'm also grouping running and cycling together because they are forms of strict cardio. Running is a higher impact form of cardio whereas cycling is lighter impact. Strict cardio burns a lot of your energy so it's important to fuel your body when doing these types of exercise. 

HIIT:

• HIIT stands for High Intensity Interval Training and it's exactly that.  HIIT involves short bursts of very intense exercises such as sprints, burpees, squat jumps, etc. They are followed by a short period of rest. An example of a HIIT workout would be 10 minutes of burpees, 40 seconds on where you are completing the exercise and 20 seconds of rest. You would repeat this over and over until the 10 minutes is up. HIIT workouts are very time efficient and can result in a good sweat. HIIT workouts offer a great combo of cardio and slow muscle building. 

Walking:

• I think I can leave the explanation out of this one. However, walking has become a very popular form of exercise on social media. You may have seen someone posting about their “hot girl walk” or the “13-3-30” incline treadmill walk workout and I'm here for it. Walking can be a great form of a low intensity workout, all you need is a pair of shoes and a place to walk. 

Now that we have unpacked all of that, finally, the workout! 

Well, here’s the truth, there is no “perfect” workout. The perfect workout is the one that makes YOU feel the best. 

It is one that works best for your schedule, and one you actually ENJOY. Everything I listed above are great forms of movement and all movement should be celebrated. If you are able to move your body in any way, that is something to be grateful for. Maybe you are someone that hates running, hates lifting weights, but loves to dance, well, Zumba might be the perfect workout for you. Maybe you are a working mom/dad with kids and only have time for a 10-30 minute workout.

Whether you chose to go on a walk, a run, or complete a HIIT workout, you should celebrate that and feel accomplished. If you are someone that loves weight lifting and the intensity of it, or you just like the social aspect and community of the gym, that’s great. 

If you are someone like me and gets easily bored, maybe you do an array of different styles of workouts. Explore your MANY options and find one best for you. All forms of movement are great for your mind and body so find something you love. Life is too short to do workouts or anything you dislike.  

And always remember to love your body, just like there's no perfect workout, there's no perfect body. Bodies need rest just as much as they need movement. Find a good balance and remember to fuel and nourish your body. 

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Written by Morgan Hamler, CPT

Hey, I'm Morgan!

I’m a CPT as well as an RD2B! I graduated from West Chester University with a BS in Dietetics and I’m currently completing my dietetic internship with Be Well Solutions. I have a passion for health as a whole and believe that nutrition is just one important piece of a whole puzzle. I want to help people improve their nutrition, physical health, and mental health to help them live their best lives!

Learn more about me and the HSH offerings here.