How to: build an efficient workout plan with Jane Campbell
The thought of building your own workout plan can feel really daunting if you don't know where to start. It's just like heading to the gym for the first time, if you don't know how to use a certain piece of equipment, you can end up using it wrong or not get the best possible outcome!
This is something we don't want you going through! AYBL sat down with Fitness Coach, Jane Campbell, who is going to provide her advice and knowledge on how to build an efficient work out plan, all ready for 2022.
I am going to help you understand, how to write your own workout plan that is the most efficient for YOU. First off, you need to know how exercise works, and why some exercises are more efficient than others. Now, you might be doing lots of cardio or workout classes and you are not seeing any progress, and you’re wondering, why? This is because, these types of exercises (while being effective at getting your heart rate up) do not necessarily build up muscle. To build muscle, we need to focus on a type of training called, hypertrophy training.
Hypertrophy training is a type of training that causes good damage to our muscles, the body then repairs the damage with the protein we currently eat in our diets. Therefore, every time we weight train, our body uses protein to repair the muscle which overtime gets bigger and bigger, resulting in a ‘toned’ look.
To achieve this, we need to do something called ‘progressive overload’.
Progressive overload simply means according to Health Line:
“When you gradually increase the weight, frequency, or number of repetitions in your strength training routine”
To simplify it down, it means to gradually increase the stress you are placing on your muscles. This can be done by lifting a heavier weight than you did the week before, taking a shorter rest between sets or mixing the exercise up a bit with pauses, drop sets and negatives. If you are a beginner, you will not need to worry about these things just yet as it will come in time after a couple of months of training.
Hypertrophy training (as I mentioned above) is the best way to achieve progressive overload, and consists of repeating an exercise for 12-15 reps.
Step 1 - The structure of a workout plan - what exercises should I be adding?
A good workout plan consists of around 5 or 6 exercises repeated 3-4 times. Your first exercises should be ‘compound’ exercises. Compound exercises are exercises that use more than one muscle group, for example, a squat is a compound move that uses your glutes, hamstrings, quads and core. Therefore, if you are training legs or glutes this is a great exercise to start with. After your first two or 3 compound exercises, you should start to incorporate more accessory movements, focusing more on one specific muscle. For example, if you are doing a glute workout, a glute kickback will isolate your glutes so you can really focus on that one muscle while performing it. This also helps you get a ‘pump’ which is also important for muscle building.
Here is an example of a well-structured leg/ glute workout:
Step 2 - How advanced are you & how many days can you train?
The next step is to figure out how advanced you are with training, an exercise plan for a beginner will look very different to that of someone who is advanced. If you are a complete beginner, I would suggest starting off with a 3 day a week workout plan with simple exercises. This means that, your body has enough time on your days off to recover, and you need to ensure you are not throwing yourself into something that you can't keep up with. It’s much better to start off small, than doing something so complicated that you can’t keep up with after a few weeks. If you are more advanced in your training, I would suggest 4-5 days a week of workouts.
Step 3 - Do you have any injuries you need to accommodate for?
Before writing up your plan, think about any injuries or limitations you might have. For example, if you have bad knees, you want to make sure there are no high impact exercises such as any type of jumping exercise. If you are struggling to figure out what you can and can’t do, simply google your injury and add what exercises to avoid or try to work around it.
Step 4 – What do you want to achieve?
Are your goals weight loss or weight gain? This is important when writing up your plan. If your goal is weight loss, then it is a good idea to add in some cardio to your plan. For example, if you are training 3 days per week, I would add in some cardio/HIIT workout on your upper body day after your workout. This could be an incline walk on the treadmill or a higher impact workout like HIIT. If your goal is to build muscle, I would skip the cardio and simply focus on weight training.
Step 5 - Choosing a workout split
A workout split means what sort of muscles you are going to be training each day. This could be a push/pull split for upper body or a body part split - both are just as effective. For example, a push day mainly focuses on the shoulders/triceps and consists of ‘pushing’ exercises such as shoulder pressing, push ups - basically any exercise where you are pushing forward or upwards. A pull day - mainly focusing on the back/ biceps - is any exercise where you are ‘pulling’, such as pull ups and rows. A body part split would simply be shoulders and triceps one day, then back & biceps the other. Leg days can be overall leg days each time, or you can split them up into glutes/hamstrings, then quads. Therefore, you would perform only hamstring/glute exercises for your first lower body day, then quad focused exercises on your second.
For example:
Step 6 - Getting the right nutrition for YOU
For a workout plan to be effective, you need to make sure you are eating correctly. If you are trying to build muscle, you want to be eating in a calorie surplus (more calories than you are burning). If you are trying to lose weight, you want to be eating in a calorie deficit (less calories that you are burning). If you need help with figuring out your calories, my fitness app STRONGERYOU has a calorie calculator where you can input your goals and it will give you your calories and macros for either muscle building or weight loss. You can also find workout plans and follow along workouts to try out too if you are struggling to write up your own.
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Beginners guide to starting a running routine this year
Whether you're looking for a new fitness challenge, gearing up for a 10k run, or simply aiming to get in shape - your running journey starts here!
Running is one of the most accessible ways to get fit, relieve stress, and boost mental health but it can also be intimidating if you’re just starting out. We’ve put together a simple guide to help you get moving safely and confidently this year.
1. Set Realistic Goals
Starting with a goal can make all the difference. Begin with something achievable, like running a specific distance or time, or simply going for three short runs a week. Avoid setting high expectations right away; this will help you stay motivated without the pressure.
2. Start Slowly
A common mistake beginners make is diving in too fast. Start with a mix of walking and running, such as the “run-walk” method. Try alternating a few minutes of running with a minute of walking, gradually increasing the running intervals each week.
3. Invest in Essential Gear
A quality pair of running shoes that matches your foot type and supports your stride can greatly reduce injury risk and enhance comfort. Moisture-wicking clothing will keep you dry, especially if you're running in various weather conditions. Adding a reliable set of headphones for music and a running vest can boost motivation and keep essentials within reach on your runs.
4. Warm Up and Cool Down
Warming up prepares your muscles for the workout and can improve your performance. Start with a 5-minute brisk walk or dynamic stretches. After running, spend a few minutes cooling down with gentle stretching to help prevent stiffness and soreness.
5. Track Your Progress
Using a journal, app, or smartwatch to track your runs helps you see progress over time and keeps you motivated. Start with a baseline run, and gradually push your limits by small increments each week. Seeing improvements, no matter how small, can give you a huge confidence boost.
6. Listen to Your Body
It’s normal to feel some discomfort as you start running, but pain is a red flag. If you feel sharp or persistent pain, take a rest day and allow yourself to recover. Proper rest is crucial for building endurance and strength over time.
7. Stay Consistent
Consistency is key in building a running routine. Aim for small, steady improvements each week rather than big jumps. Finding a running buddy, joining a local park run, or having an upbeat playlist can help you stay motivated on those days when getting out the door feels tough.
8. Celebrate Milestones
Whether it’s your first mile or first week without skipping a session, take time to celebrate! Acknowledging your achievements, no matter how small, can help keep you excited about your progress.
Starting a running routine can be a life-changing decision that builds not just physical fitness but also mental resilience. So, lace up, stay positive, and enjoy the journey—your goals are just a run away!
Shop AYBL for the latest activewear to keep you motivated in achieving your fitness goals this year!
Top Activewear pieces to achieve your goals this year
It’s the new year and you’re ready to crush your gym goals and reach new PB’s, which means it’s time to invest in some new activewear pieces and you're in luck! We've got an endless supply of activewear pieces to make you look good and feel good when crushing the gym. This is the year you to be the best version of yourself so let's get it!
Adapt
Our newest collection has just launched and is ready and waiting for you to crush your goals! Adapt will have you looking fierce, feeling unstoppable in the gym. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
The best part about this collection is that it offers versatility with the Sports Bra which can be worn in 4 different ways so you can style it however you wish!
Launched in 6 colours: Black, Slate, Green, Brown, Pink and Iris Blue and available in the below styles:
- Seamless Sports bra (worn 4 ways)
- Seamless Zip Jacket
- Seamless Crop top
- Seamless Shorts
- Seamless Leggings
So flex your style, adapt to your strength, and crush your goals with our latest Adapt collection. Shop here.
Empower
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in many styles such as Leggings, Shorts, Sports Bra, Crop top, Long Sleeve crop top and available in 26 colours you’ll be spoilt for choice!
So push your limits and look your best in our Empower Collection. Shop here.
Balance V3
Balance V3 is another one of our bestsellers and not to mention - a workout wardrobe essential! It supports you from daily workouts to PB achievements. With contour detailing, flattering v neckline shaping, and bold colours, it's a collection worth exploring.
Available in Shorts, Leggings, Sports Bra, Strappy Sports Bra, Zip Jacket & Crop Top and in 26 different colours - this collection is perfected for your performance to help smash your goals. Shop Balance V3 here.
Essential Bras
These are a must-have for any workout wardrobe, and we've got a range of flattering styles and colours to suit any leggings or shorts. Whether you prefer a classic racerback or something with a little more support, our essential bras are perfect for an effortless range of movements.
Shop Essential Bras here
So there you have it, outfits with your name on - ready for you to crush your goals this year! Remember, the right activewear not only enhances your performance but also motivates you to show up and give your best every day. If you're looking for even more collections or accessories to style with, head over to our website.
AYBL Now Available in JD Sports
WE’VE GOT BIG NEWS! 👀
We’re thrilled to announce that AYBL is now available in JD Sports stores across the UK, Scotland & Ireland!
You can now shop AYBL in real life at selected JD stores across the UK, Scotland, and Ireland. Discover our latest releases alongside your favourite best-sellers, all designed to fit your active lifestyle. Here’s everything you need to know about our in-store collections:
What are some of the store locations?
What items can you shop in-store?
Empower Collection
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in selected styles:
- Sports bra
- Full Zip Jacket
- Leggings
- Shorts
Adapt Collection
Get your hands on our newest collection launched this month! Adapt will have you looking fierce, feeling unstoppable, and help you smash your gym goals. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
Available in selected styles:
- Sports Bra
- Zip Jacket
- Leggings
Varsity Collection
Varsity, our trendiest loungewear collection yet. With a cool and playful edge, each piece is designed for comfort and effortless style. Varsity is the ultimate upgrade to your off-duty essentials. Made to wear as a pump cover or as a lounging set, it's everyone's go-to fit.
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
Not only have we launched in-store, but you can also shop AYBL online at JD Sports! Whether you prefer the ease of browsing from home or a fun shopping trip with the girls, JD is here to enhance your shopping experience with us like never before!
One collection that deserves your attention is the Sports Club Collection. Made for ultimate comfort, it features soft fleece-lined sweat fabric and an oversized fit, making it perfect to layer over your activewear for the gym or wear as a cozy lounging set. It’s the go-to fit everyone’s loving!
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
This is just the beginning—we can’t wait to see you shop AYBL IRL! Visit your nearest JD store to explore our AYBL fits’, and don’t forget to share your experience on socials by tagging us. See you there! Shop the full range of AYBL online at JD or visit us in-store to discover your favourites today!