Many weightlifters, beginners or not, hit the gym without a plan, which is why we’ve created this New Year’s workout plan, to help you create a foolproof plan to get you started.
Along with losing some of the holiday charm and seeing muscles they haven’t seen in a while, some will start their training journey by wandering around aimlessly and mimicking other people’s workouts or sometimes randomly performing unique exercises they saw on Instagram.
Some find it’s harder than the video they watched – the precursor to many workout failure videos you’ll find on YouTube. So please read this to avoid being one of them, and instead build the body you want and deserve with the 2023 New Years workout plan. Here’s what many newbie lifters (and some lifters experienced) are lacking when it comes to getting stronger, building muscle, or losing fat.
Focus on the basics in this 2023 New Year’s workout program
The basics have worked since Milo picked up a bull every day to get stronger. But basics don’t sell, consistency doesn’t sell, and progressive overload doesn’t sell well — complicated workout and nutrition plans with all the bells and whistles do.
Starting with the basics is where it is before getting to the complicated training plans. You do not believe me ? Dr. Allan Bacon, Ph.D.., an experienced online fitness and nutrition coach, thinks you should keep the basics as your main routine.
“The main things to focus on for a beginner are mastering the basics, building a strength base, and establishing a consistent training routine that will lead to long-term progress.”
Progress is still the name of the gym game, and the lack of it is the reason people, especially beginners, give up. Here, we’ll dive into creating a complete workout program to keep you
progress and balance your strength and cardio when you don’t have the money to hire a personal trainer. Let’s dive into it.
What are the basics of the New Year’s workout program 2023
Well, one of them was described above, carrying heavy objects – that is, transports. Carrying and other movements that are part of your daily activities are fundamental human movements.
What is meant by fundamental human movement? These daily movements have been practiced since birth and should be a major part of your routine. And they are:
- Sit-ups and stand-ups, also called squats.
- Bending down to pick something up, i.e. articulate
- Close a heavy door behind you, i.e. pull
- Close the refrigerator door in front of you, i.e. push
- Walking, running, dashing, carrying groceries or climbing stairs: gate and locomotion
- These classifications differ from coach to coach, but they all mean the same thing to you. Here are some resistance training examples of fundamental human movements.
- Squats: bodyweight, goblet squats, split squats, barbell squats
- Hinges: Bodyweight hip extensions, RDL, deadlift variations and hip thrusts
- Push: Push-ups, dumbbell and dumbbell bench press, shoulder press and cable press
- Pulling: Chinups, pull-ups, seated rows, and dumbbell rows
- Locomotion: Carry variations, stepups, lunges, running (and walking) According to Bacon, many variations in the realm of human movement do similar things, which is great for you because it gives you choices.
“There are many ways to achieve physical and performance goals, which means there are many variations in how an effective program looks. That’s a positive because it means you can find what that works for you and what you like.You don’t have to train in a way that you find unpleasant or boring.
This is important because the second most important reason to stop exercising is that you find it boring and not fun. Don’t like barbell squats because they hurt your knees? The replacement cup squats down and you’re good to go.
How to approach sets, reps and other things
According to Bacon, three to four sets of 8 to 12 reps should form the basis of most beginner bodybuilding and bodybuilding routines. Its moderate bulk and weight allows people to challenge themselves without going overboard or forcing them to handle weights they’re not ready for. Additionally, keeping the program at 4-6 exercises per workout is a reliable method to prevent excessive DOMS or overuse injuries.
Many newbies need help getting consistent, but Bacon has a simple mindset shift to help.
“Building habits takes time, and people often have to force themselves to do it until it becomes second nature,” he says. “It’s essential to see it as something you choose to do or do. Being healthy is a privilege, not an obligation. This change in mindset can make all the difference.
It’s okay to miss a workout, but try not to miss it twice. Two skipped workouts could be the sad start to sending you back down the slippery slope of failure.
What to do with cardio
The health and performance benefits of cardiovascular exercise are widely known and need not be repeated. Cardio is important; consider it the icing on the cake of your strength training routine. With plenty of choices for cardio, consider these three factors before choosing your mode of choice.
- The cardio mode does not matter: There is always speculation about the best cardio mode. Is the rowing machine better than the bicycle? Is the treadmill better than the elliptical? But from a health point of view, the cardio mode is not important because they all have the same heart health benefits. Pick the one you’ll do regularly, not the one that burns the most calories. Make it fun: Michelle Segar, author of “No Sweat,” believes that fun is the best motivation for exercising. “Logic does not motivate us; emotions do,” Segar says. People who exercise for fun stick to it more than those who exercise for medical reasons. But I hate cardio; I hear you scream. Guess what, me too, but we all know it’s good for us, like medicine that tastes bad. So if you don’t find cardio fun, see what you dislike the least.
- Intensity doesn’t matter: The two main types of cardio are high-intensity and steady-state, and both are broken down into subcategories, but for the sake of brevity, let’s stick to these. The main differences between HIIT and SST are time and duration. One is short, sweet and intense; the other is longer and less intense. HIIT is often thought to be better for fat loss, but that’s not because both are good for fat loss. Thus, the choice of method depends on the time you have and your preferences.
Putting it all together for the 2023 New Year’s workout schedule
Here’s a three-day-a-week workout plan for New Years 2023 that’s been built around human movements and the big three of the squat, deadlift, and bench press. You’ll start at the lower end of the rep range, 8, and work up to 12 reps with the same weight. When you can lift 12 reps for all of your sets, increase 5-10 pounds and repeat the process.
The program includes 3 supersets, and you will complete each superset 3-4 times, resting a little between exercises and 1-2 minutes between supersets. You’ll have the option of doing one HIIT routine a week at the end of one of your weight training workouts or doing your cardio on another day. Try to do at least two cardio sessions per week.
- 1A. Squat variation (dumbbell, dumbbell or hack)
- 1B. Mobilization of hip flexors (6-8 reps per side)
- 2A. Push-up variation (8-25 reps)
- 2B. Chinup or lat pulldown
- 3A. One-sided dumbbell row
- 3B. Unilateral aerial triceps extension
- 1A. Variation of bench press (barbell or dumbbell)
- 1B. Separation from the group (15-20 repetitions)
- 2A. Hip thrust or weighted hip extension
- 2B. Suitcase Carry (40 meters on each side)
- 3A. Bilateral seated row
- 3B. Hamstring curl
- 1A. Variation of deadlift (barbell, dumbbell or trapdoor deadlift)
- 1B. Half-kneeling Pallof press (8-12 reps each side)
- 2A. One-sided anti-mine press
- 2B. TRX reverse line
- 3A.Split Squat Variations (Bodyweight, TRX, or Dumbbell)
- 3B. Dumbbell Reverse Arrow
Examples of cardiovascular training
Aim to take between 8,000 and 10,000 steps a day, whether you’re weight training or doing cardio that day. If you’re struggling to reach 8,000 steps, work on getting more than you’re currently doing.
- HIIT example: Using any cardio machine, warm up for three to five minutes, then go as hard as you can for 30 seconds. Go slow for 90 seconds and repeat the sequence 4-6 times. Cool for 5 minutes.
- Example of steady state: 10/10/10 minutes. Spend 10 minutes on the bike, then 10 minutes on the treadmill, keeping the speed around 3 to 3.5 mph. Follow this with 10 minutes on the rower. Any cardio machine will do; choose three different modes.