WORKOUT BUILDER

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The purpose of the Workout Builder is to simplify the art of designing strength training workouts.

All exercise (when performed safely) is good, but there are tiers in terms of quality of exercise when it comes to our health. For that reason, we gave each category of exercises a corresponding value rating, either +2 or +1 (again, all safe exercise is a positive).

Below, we have created two tiers of exercises, +2 and +1. Within each tier you will find different exercise groups and the rational behind their rating. Continue reading to learn more.

EXERCISES

COMPOUND MOVEMENTS

Multiple muscle groups involved, 2 or more joints are involved in the movement.

CORE ENGAGEMENT

Your core must stabilize your body throughout the movement.

+2

HIGH CALORIC DEMAND

The more muscle involvement necessary to perform the movement, the more calories burned.

FUNCTIONAL

Movement translates to activities required for daily living.

Squatting is an essential movement pattern. Squat variations are highly functional and have significant carry over to day to day life.

The equal but opposite partner to the squat, deadlifts are an important building block of any strength training program.

Combine multiple movement patterns for effecient, power packed exercises.

Calisthenics is the art of moving your body weight in ways that meet any demands you may be confronted with.

SUPPLEMENTAL

Important to support healthy function and movement through development of a strong base.

IMPROVE POSTURE

Help protect against postural deficits like rounded shoulders and lack of core strength.

+1

WARMUP/BURNOUT

Excellent for use as a primer or as a way to put an exclamation point at the end of a workout.

AESTHETICS

Make improvements in your physique.

Core work and stability training are vital to joint health and the fight against low back pain. 

Mobility and flexibility training work hand in hand to keep tension, stiffness, and stress from accumulating in the body.

Rows and presses are essential for developing upper body strength.

Conditioning exercises are great for time efficient workouts, as well as for supplementing traditional cardio exercise in promoting heart health.

Accessories are single joint exercises that are primarily used for injury rehabilitation and physique improvements.

 
 

BUILDING YOUR WORKOUT

Each set of an exercise in the +2 tier is worth 2 points and in the +1 tier is worth 1 point. For example, if you did 5 sets of squats (+2 exercise), that would equal 10 points (5 sets x 2 points =10). +2 exercises increase the efficiency of your workout, freeing time for other things while still prioritizing your health.

We recommend striving for 2-4 strength workouts/week that target all muscle groups of the body. 

*Can be up to 4 unique workouts (ABCD), 2 unique workouts (ABAB, ABA, or AB) or 1 unique workout (AA)

Stability/mobility exercises can be used as warmup sets.

+2 exercises should be completed before +1 exercises (excluding the warmup).

Flexibility exercises are best done at the end of a workout.

Typically, lower rep ranges (1-6 reps/set) yield more strength gains and higher rep ranges (8-15 reps/set) yield more hypertrophy (muscle size) gains, but all rep ranges will yield both muscle strength and size gains if the reps are high quality. Choose a rep number that works for you! The reps should be challenging by the last couple. If they aren't, you should look to increase the resistance or reps.

Strive for as many points as possible each week.

KEY POINTS

Other than that, how you build your workout is completely up to you. You can choose which +2 exercises you would like to focus on, and use our template to build an effective workout around your main movement. See our Workout Builder templates for further guidelines on how to build your strength training workout.

Workout Builder

Learn more about our workout builder by clicking below to take our Human Health Tracking course.

 
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