Which schedule is right for you?

Choosing a workout schedule is one of the most difficult parts about working out. It can be overwhelming to try and find time to dedicate to exercise. You probably ask yourself, “Should I go to the gym before work? Should I squeeze in a run after work? How often should I go?” The truth is; there is no best routine. You have to customize your workout schedule based on your own body, goals, and calendar. But, following these 5 tips can help you create the perfect personalized training schedule for you! 

Listen to Your Body 

One of the most important parts of choosing a workout schedule is listening to your body. Everyday is not the same. If you are feeling sore, do not force yourself to workout. Take the day off and recharge. To prevent injury, it is crucial to recognize when your body is telling you no.  Trained Physical Therapists can advise you on wellness and help you understand what your body is telling you after a workout.    

Stick to Your Goals 

In order to find the perfect workout schedule, you must stick to your goals. If you aim to go to the gym three times a week, follow through. If you want to lose 5 pounds, do not give up on yourself. Keep your schedule consistent as best as you can. That’s how you achieve your goals. 

Assess Your Fitness Level

As you create the right workout routine, it’s crucial to consider your level of fitness. While it is important to challenge yourself, it is equally important to know your limits. If you haven’t exercised in over a year, it is probably not the best idea to lift heavy weights. Ease into your goals. This will prevent serious injury.  

To learn more about how to prevent injuries, click here.

If you’re not quite sure what your fitness level is, or how to even start a routine, speaking to a physical therapist is a great way to consult with an expert in the field. Make an appointment at a ProStaff near you and talk to a trained PT. We will assess your physical abilities and ensure you are working within your personal range of fitness while remaining safe. 

Try it All 

Getting bored of the same workout schedule? Change it up! It is proven that changing the type of workout will decrease your risk of injury. For example, if you are a runner, try to incorporate a day of weight lifting each week. Don’t be afraid to try a new class, workout with a partner, or run solo. All in all, there is no best way. It’s all about finding what works best for you. If you enjoy your session, you will be more likely to stick to your schedule. Need help creating a schedule? Working with a physical therapist means you can have challenging and stimulating workouts each week without the confusion of creating it yourself! 

Be Realistic 

When developing a training routine, be realistic. Decide how much time you can dedicate to working out. Don’t overwhelm yourself trying to squeeze in a workout when you know you don’t have the time. Exercising should not be stressful. Plan ahead so you don’t need to cancel your workout for other plans. 


There is no best workout schedule. Every one of us has a unique set of goals, with unique needs that require a unique training schedule. When creating your personalized workout plan, keep in mind your body’s limits, your personal goals, and your schedule.  It’s always important to speak with a professional to make sure you are safe and healthy while trying new activities. Trained PT’s can help incorporate fun into every workout to keep you interested and dedicated. If you want help to create a personalized workout plan, including what moves are right for you and your body, and how to stay healthy without injury, book an appointment today!

Pro Staff Institute, LLC, has a network of outpatient physical rehabilitation centers in New Jersey. Pro Staff was founded in 2010 by Frank Pavlisko and Michael Maffucci. Through Frank’s 25 plus years experience in Physical Therapy and Michael’s experience in Management Services, our goal is to exceed customer expectations by providing the highest quality of service in a fun, family, friendly, and encouraging environment.


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