What Workout Should I Do First

What Workout Should I Do First?

Deciding on the right workout routine can be overwhelming, especially with so many options available. Whether you’re a beginner or an experienced fitness enthusiast, choosing the right workouts can make a significant difference in your overall progress and results.

1. Assess Your Goals

The first step in determining what workout you should do first is to assess your fitness goals. Are you looking to build strength, improve cardiovascular endurance, lose weight, or increase flexibility?

By clarifying your goals, you can narrow down the types of workouts that will best align with your objectives.

2. Consider Your Fitness Level

Your fitness level is also an essential factor to consider when choosing a workout routine. If you’re a beginner, it’s important to start with exercises that are suitable for your current level of fitness.

On the other hand, if you’re more experienced, you may need a more challenging workout program to continue progressing.

3. Focus on Variety

Variety is key when it comes to designing a well-rounded workout routine. It’s essential to incorporate different types of exercises and movements to engage different muscle groups and prevent boredom.

By including a mix of cardiovascular exercises, strength training, and flexibility workouts, you can target various areas of fitness and achieve a balanced routine.

4. Prioritize Recovery

While it may be tempting to push yourself to the limit every day, it’s important to prioritize recovery as part of your workout routine. Your body needs time to rest and repair itself to avoid overtraining and potential injuries.

Make sure to incorporate rest days and recovery activities such as stretching, foam rolling, and yoga into your routine.

5. Seek Professional Guidance

If you’re uncertain about where to start or how to structure your workout routine, seeking guidance from a fitness professional can be beneficial.

A personal trainer or fitness coach can assess your individual needs, create a tailored plan, and provide instruction on proper form and technique.

6. Consider Time and Schedule

Another factor to consider is your available time and schedule. If you have limited time to dedicate to workouts, high-intensity interval training (HIIT) or circuit training workouts can provide maximum results in shorter durations.

Alternatively, if you have more flexibility, you can incorporate longer workouts or split your routine into different sessions throughout the day.

7. Listen to Your Body

Ultimately, listening to your body is crucial when selecting your first workout. Pay attention to how your body feels during and after certain exercises, and adjust accordingly.

If a particular exercise causes pain or discomfort, it’s essential to modify or avoid it altogether to prevent injuries and ensure your safety.

8. Start with the Basics

If you’re new to exercise or returning after a long break, it’s recommended to start with the basics. Focus on building a foundation of strength, cardiovascular fitness, and flexibility.

Some excellent starter workouts include brisk walking, jogging, bodyweight exercises, and beginner-level workout classes.

9. Incorporate Strength Training

Strength training is an essential component of any workout routine, regardless of your goals. It helps build lean muscle mass, increase metabolism, and improve overall strength.

Incorporate exercises such as squats, lunges, push-ups, and deadlifts to target major muscle groups and achieve a well-rounded physique.

10. Don’t Forget Cardiovascular Exercise

Cardiovascular exercise, also known as cardio, is effective for improving cardiovascular health, burning calories, and aiding in weight loss.

Options for cardiovascular exercise include running, cycling, swimming, dancing, and group fitness classes like spinning or aerobics.

11. Add Flexibility and Mobility Work

Flexibility and mobility exercises are often overlooked but are crucial for injury prevention and overall joint health. Include activities such as stretching, yoga, and Pilates in your routine.

These exercises can improve flexibility, alleviate muscle tightness, and promote better posture.

12. Consider Cross-Training

Cross-training involves participating in a variety of activities to target different areas of fitness. This approach can help prevent overuse injuries, improve overall fitness, and enhance performance in specific sports or activities.

Try incorporating activities such as swimming, cycling, weightlifting, and yoga into your routine to reap the benefits of cross-training.

13. Stay Consistent

Consistency is key when it comes to achieving and maintaining fitness results. Make sure to schedule regular workouts and stick to your routine as much as possible.

Even on days when you’re not feeling motivated, a short and gentle workout is better than no exercise at all.

14. Adapt as Needed

As your fitness level improves or your goals change, it’s important to adapt your workout routine accordingly.

Continue challenging yourself by increasing weights, trying new exercises or classes, and adjusting your training split to prevent plateaus and maintain progress.

15. Set Realistic Expectations

It’s important to set realistic expectations for your fitness journey. Progress takes time, and it’s essential to celebrate small victories along the way.

Acknowledge that everyone’s journey is unique, and comparisons to others can be discouraging. Focus on your own progress and improvements.

Frequently Asked Questions (FAQs)

1. How many workouts should I do per week?

The number of workouts per week varies depending on individual goals and fitness level. However, most adults should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with strength training exercises twice a week.

2. Should I do cardio before or after strength training?

There isn’t a definitive answer to this question, as it depends on your specific goals. Some people prefer to do cardio before strength training to warm up their muscles, while others prefer to do it after to preserve energy for strength exercises. Ultimately, it’s a matter of personal preference.

3. Can I do the same workouts every day?

While it’s important to be consistent with your workouts, doing the same exercises every day can lead to overuse injuries and hinder progress. It’s recommended to alternate between different types of workouts, allowing for proper muscle recovery and adaptation.

4. How long should each workout session be?

The duration of each workout session depends on various factors, such as your fitness level, goals, and available time. Aim for at least 30 minutes of moderate-intensity exercise or 15 minutes of vigorous-intensity exercise per session. However, longer workouts can be beneficial for endurance training or targeting specific fitness goals.

5. Is it necessary to stretch before and after workouts?

Yes, stretching both before and after workouts is important for warming up the muscles and preventing injuries. Dynamic stretching before a workout helps to increase blood flow and improve flexibility, while static stretching after a workout helps to cool down the muscles and promote recovery.

6. Can I do strength training without weights?

Absolutely! Bodyweight exercises can be just as effective as using weights for building strength and muscle tone. Exercises such as push-ups, squats, lunges, and planks can provide a challenging workout without the need for equipment.

7. How long does it take to see results from working out?

The time it takes to see results from working out varies from person to person and depends on factors such as consistency, intensity, and individual differences. In general, noticeable improvements can be seen within a few weeks of regular exercise, but significant changes may take several months.

8. Should I eat before or after a workout?

Both options can be beneficial, depending on your personal preference and goals. Some people prefer to eat a small snack before a workout to fuel their exercise session, while others may prefer to eat a meal after a workout to aid in muscle recovery. Experiment with different approaches to see what works best for you.

9. Can I do cardio and strength training on the same day?

Absolutely! Combining cardio and strength training in the same workout can provide a well-rounded and efficient session. However, it’s important to prioritize proper form and technique for both types of exercises and listen to your body’s limits.

10. How important is rest and recovery?

Rest and recovery are essential for allowing your body to repair and adapt to the stress of workouts. Overtraining can lead to decreased performance and increased risk of injury. Make sure to include rest days in your routine and engage in activities such as stretching, foam rolling, and adequate sleep to support recovery.


Choosing the right workout routine is an individualized process that requires considering your goals, fitness level, and preferences. By assessing these factors and seeking professional guidance if needed, you can design a workout routine that is both effective and enjoyable.

Remember to prioritize variety, recovery, and consistency in your workouts while adapting as needed. Set realistic expectations and focus on your own progress rather than comparing yourself to others. With dedication and perseverance, you can achieve your fitness goals and embrace a healthy, active lifestyle.

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