Basic Workout Routine: How to Build Strength and Stay Consistent

You don’t need 12 different exercises or 7 supersets to get a good workout. You need the basics, done well. Here’s a simple layout I use often:

Warm up (5-10min):
Get your joints moving and your heart rate up with something like:

‣ Light cardio (jump rope, treadmill, or shadowboxing)

‣ 1 min. Bodyweight Hindu squats

‣ World’s greatest stretch with pushup x1 each side

‣ Glute bridges

‣ Extensive plyometrics like pogos and skaters

We’re just prepping the body, not going full clip just yet.

Let me be clear: I don’t care if you're using dumbbells, bodyweight, or resistance bands, the principle stays the same. You need to do more over time. That could mean:
‍
‣ More reps

‣ More weight

‣ Better form

‣ Slower tempo

‣ Shorter rest

That’s progressive overload, a key component to muscle growth or fat loss. Do your best to gradually progress those listed above. Otherwise, you won’t see any.

Cardio absolutely has its place, especially for heart health, general conditioning, and yes, weight loss. I usually recommend layering in 1–2 days of low or moderate-intensity cardio workouts (walking, cycling, sled pushes) and keeping one session for higher intensity work like HIIT or sprints if your joints and recovery allow it.

You don’t need to crush yourself to burn fat, you just need consistency, movement, and a smart plan.

Q: Can I build muscle with just dumbbells or bodyweight?
‣ Yes. You can absolutely build strength and build muscle with bodyweight exercises, dumbbells, and compound exercises. You just need the right progression and consistency.

‍Q: How many days a week should I train?
‣ For most people starting out, 3-4 sessions per week with 1–2 rest days is a great sweet spot. You don’t need a 6-day workout split unless you're more advanced and recovering well.

‍Q: Should I train upper and lower body separately?
‣ You can. But I usually start people with full body workouts because they offer more bang for your buck, especially if time is limited.

There’s nothing fancy about this kind of workout plan. And that’s exactly the point.

It’s simple. It’s effective. And it respects where you’re at in your training life.

If you’ve been stuck in the “all or nothing” mindset, or you’ve jumped from program to program without seeing real results, I’d encourage you to come back to the basics. Master your movement. Stick to the plan. Consistency is key.

A good basic routine beats a perfect plan you abandon in two weeks. Every single time.

If you need help building something specific, or want to level up from here, I’ve got options for that. Just reach out.