ca / CAD
Guides / Training

How to create a personalized workout routine

Creating a personalized workout routine may feel overwhelming, but it’s one of the most effective ways to reach your fitness goals in a sustainable way. Whether you're looking to build muscle, improve your cardio, or increase flexibility, the key is finding the right exercises that fit your lifestyle and objectives.

In this guide, we'll walk you through how to build your own workout routine step by step, based on your goals.

We’ll introduce different types of workouts – from strength training and cardio to mobility exercises and balance work – that you can mix and match to create a varied and effective training plan.

As a bonus, you'll also have a workout program template to design your own routine, tailored to your preferences.

You can dowload the template here

Weekly fitness plan.pdf

Wellness & Balance

These exercises focus on mental wellness, balance, and overall stability. 

  • Yoga

  • Tai Chi

  • Meditation & Breathing Exercises

  • Mindfulness

  • Balance Exercises

  • Pilates

  • Foam Rolling

  • Bosu Ball Workouts

Strength

These exercises are designed to build muscle and strength. 

  • Squats

  • Push-ups

  • Pull-ups

  • Lunges

  • Bench Press

  • Deadlifts

  • Kettlebell Swings

  • Overhead Press

  • Glute Bridges

  • Planks

  • Dumbbell Rows

Cardio & Flexibility

These exercises aim to improve cardiovascular endurance and flexibility. 

  • Running or Jogging

  • Jump Rope

  • Cycling

  • Dynamic Stretching

  • Static Stretching

  • High-Intensity Interval Training (HIIT)

  • Rowing Machine

  • Swimming

  • Jumping Jacks

  • Resistance Band Stretches

  • Foam Roller Stretching

8 Tips for building your own fitness plan

  • Set Clear Goals - Before starting, determine your fitness goals: Are you aiming to build muscle, improve endurance, lose weight, or increase flexibility? Defining your goals will guide the structure of your workout plan.

  • Balance Different Workout Types - Include a mix of strength training, cardio, mobility, and flexibility exercises. This ensures a well-rounded routine that improves overall fitness and reduces the risk of injury.

  • Choose the Right Frequency - Plan how many days a week you can realistically train. For beginners, 3-4 days a week is a good start, with rest or active recovery days in between.

  • Progress Gradually - Increase the intensity, weight, or reps gradually as your fitness improves to avoid burnout and injury. Track your progress weekly to stay motivated.

  • Include Rest and Recovery - Rest days are just as important as workout days. Make sure to incorporate enough rest to allow your muscles to recover and grow.

  • Listen to Your Body - Avoid pushing through pain or fatigue. Adjust your routine as needed to prevent overtraining and injuries.

  • Keep it Enjoyable - Choose exercises you enjoy. The more fun your workout routine is, the more likely you are to stick with it in the long term.

  • Warm-Up and Cool Down - Always start your workout with a 5-10 minute warm-up and finish with a cool down to prevent injuries and aid recovery.

    You can download the fitness program template here:
    Weekly fitness plan.pdf

How many reps should you do?

When creating your workout plan, choosing the right number of repetitions for each exercise is key to achieving your fitness goals.

Here are our recommended rep ranges based on your specific training focus.

  • For Strength:

    • Reps: 4–6 reps

    • Sets: 3–5 sets

    • Focus on lifting heavier weights with fewer repetitions to build maximum strength.

  • For Muscle Growth (Hypertrophy):

    • Reps: 8–12 reps

    • Sets: 3–4 sets

    • Use moderate weights and more repetitions to increase muscle size.

  • For Endurance:

    • Reps: 12–20 reps

    • Sets: 2–3 sets

    • Lighter weights and higher repetitions help build muscular endurance.

  • For General Fitness:

    • Reps: 8–15 reps

    • Sets: 2–4 sets

    • A balanced approach to build strength, endurance, and muscle tone.

Adjust the reps and sets based on your specific goals and fitness level.

Get inspired by our workouts

Go to all workoutsGo to AMRAP WorkoutGo to Gym workout plan

Combine style & comfort

Shop tightsShop topsShop sports bra

Workout in style

Björn Borg's training clothes are designed to enhance your workout, combining style, performance, and comfort. Whether you're at the gym, running, or practicing yoga, our high-quality activewear is built to help you perform at your best.

Made from moisture-wicking, breathable fabrics, our gear keeps you dry and comfortable, no matter how tough the session. With a perfect balance of functionality and design, each piece offers the support and flexibility you need to move freely and stay focused on your goals.

Stay dry throughout the workout

Björn Borg offers men’s underwear that’s specially designed for training. They have the perfect fit for better performance in moisture-wicking material to keep you dry.

Related articles

Stories / Training

Shoulder workout - Effective shoulder exercises

Here we present 6 shoulder exercises you can add to your workout routine.

Read more

Stories / Training

Circuit training - 6 effective exercises

Circuit training with 6 effective exercises that train the whole body.

Read more

Stories / Training

Pilates - 6 Pilates Exercises for Home Training

This Pilates workout takes only 20 minutes to complete and effectively trains the entire body. Read on to discover our Pilates workout that focuses on strength, flexibility, and body control.

Read more

Stories / Training

Leg workout - Best exercises for leg day

This leg day workout targets the lower body with exercises like back squats, hip thrusts, Bulgarian split squats, and lunges, concluding with a dead hang to improve grip strength and posture. Held during Sports Hour at Björn Borg's head office, it reflects the brand’s dedication to health and personal growth through sports.

Read more