How Do You Design A Workout Routine?

Obviously, there can be a lot of carryover between these two main branches. Perhaps you are trying kickboxing, which has a combination of quick power moves as well as endurance to get through a 4 minute round. Another common example is HIIT (high intensity interval training) where you combine various moves, some with weights or jumps with minimal rest to challenge both the cardiovascular and strength systems. It is important to note that especially as we age, having a variety of modes of exercise is key. Only lifting heavy weights and no cardio leads to strong muscles but poor heart health. Only playing pickleball leads to a lot of fun with some cardio benefits, but weak skeletal muscles susceptible to injury.

I almost forgot to mention, one very important question to ask yourself, is what do I enjoy? Because we all know if it’s always a matter of the will and not enjoyable, then it is less likely to happen 100% of the time!

We hinted at it already, but functional strength is the ability to move your body or everyday objects through space. Some people, I hear, think squats should be avoided or are too hard, but I argue, for obvious reasons, that everybody squats. Consider your daily routine, hopefully, you sat down and got up from the toilet at some point, a squat. Maybe you sat down on a couch and stood up, another squat. 

Deadlifts are also a movement that we do often, but can seem scary in the gym sense. Next time you get intimidated by deadlifts, think of the last time you stood next to the dishwasher and kept your legs fairly straight while bending to lift out a pan from the bottom rack, a deadlift. Perhaps you found the remote control on the ground and leg one leg out behind you while reaching down to grab the remote, a single leg deadlift.

 We do functional lifting day in and day out, in the gym adding functional strength to your routine not only prepares you for life tasks, but it keeps all angles and planes strong instead of boring old machine work.