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.
Multiple muscle groups involved, 2 or more joints are involved in the movement.
Your core must stabilize your body throughout the movement.
HIGH CALORIC DEMAND
The more muscle involvement necessary to perform the movement, the more calories burned.
Movement translates to activities required for daily living.
Important to support healthy function and movement through development of a strong base.
Help protect against postural deficits like rounded shoulders and lack of core strength.
Excellent for use as a primer or as a way to put an exclamation point at the end of a workout.
Make improvements in your physique.
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 end of the set. If they aren't, you should look to increase the resistance or reps.
Strive for as many points as possible each week.
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 template for further guidelines on how to build your strength training workout.
Click the boxes below to use our free Workout Builder tool and learn more about how to use it with our Human Health Tracking course.