How to Structure a Simple Fitness Routine

Fitness doesn’t have to be complicated. I’ve been preaching this forever to anyone who is willing to listen. So, you can imagine how delighted I was to come across a clip of Dr. Stuart McGill, a renowned spine biomechanist, discussing this same concept of simplicity in weekly training loads.

Photo by 2H Media on Unsplash

His recommendation was a “Biblical training week”, which incorporates cardio, strength training and mobility with a dedicated day of rest (hence the Biblical reference). The rule for the training was that the same modality of training should not be done two days in a row.

A sample week

• Monday: Mobility

• Tuesday: Cardio

• Wednesday: Strength

• Thursday: Cardio

• Friday: Mobility

• Saturday: Strength

• Sunday: Rest

A couple things to note:

1. The dedicated cardio days can be used for HIIT, endurance, hiking, or whatever mode of cardio you enjoy. This is not referring to regular step counts that you should be aiming for every day. They’re training sessions specifically for cardio.

2. Focusing on strength 2d/w means that all muscle groups should be worked each time: chest, back, shoulders/arms, core, legs

3. Your rest day can be any day of the week that works with your schedule.

Dr. McGill also emphasized the importance of sufficiency in training. Rather than devoting an entire week to splitting lifts with virtually no mobility or dedicated cardio, one should prioritize balanced training. Knowing your threshold of “enough” is critically important to ensure you’re not hitting the ceiling every time you train. The caveat to this is that the more you train, the more you learn about your body and how you respond to various workloads and intensities.

In last week’s post, I mentioned how gym goers can easily get wrapped up into one style of training. If someone only does yoga, they may be highly mobile, but have practically no functional strength. Dr. McGill gives the example of a study done on belly dancers who had exceptional mobility in their hips and spine, but couldn’t do a single sit up. Conversely, lifters who spend all their time strength training are incredibly strong, but may have limited range of motion because they’re so tight.

When we think about functional fitness for the long haul - the type of work that’s going to keep us moving in our 70s and 80s - we need to understand that there is a sufficient threshold to movement. The workloads required for the constant pursuit for PRs, gains, and certain body compositions aren’t sustainable and tend to throw practicality out the window. The quest for the seemingly unattainable isn’t only unrealistic, but it creates a system of imbalance. Ultimately, those goals come at a cost and the body can end up paying the price.

A note for beginners…

If you’re looking at the sample week above and thinking, I can’t make that happen or am not fit enough to dedicate 6d/w to exercise, I get that. I’ve been there, too.

First, understand that mobility sessions can be as brief as 10-15 minutes / day and done any time of the day. I personally find that during my evening TV time is easiest and keeps my mind occupied while I do the work. Pick one or two mobility drills, stretches, or soft tissue mobilizations to work on during each session. It’s as simple as that.

To taper it down, you can also begin with 1d/w of strength training and focus on weaving small bouts of walking throughout the day to start to build a bit of cardiovascular stamina, while still aiming for 2d/w of structured cardiovascular exercise. This is 3 days of exercise in total.

The goal is to work up to a consistent baseline (and habit). Then you can start to build the frequency and intensity from there. Starting small allows you to get some weekly wins while the intrinsic motivation starts to take root. You’ll keep showing up for yourself because you’ve made the goal so easy that you can’t fail. Then you’ll be so proud of yourself for crushing your goals. Win - win.

A note for experienced exercisers…

If you’re looking at the sample week and thinking, this isn’t enough training, that’s okay. It’s obviously not a program for someone who is training for an event, who desires to exercise at a higher volume, or who is trying to lose weight. But that’s the entire point. Its focus is on simply being sufficient.

It’s a structure for the general population: for those who are busy and are trying to get into the habit of exercise, who are overwhelmed with where to begin on their fitness journey, and for those who have trained to burnout and need to dial it back.

Regardless of your training level, here are some questions to consider when you evaluate your own routine:

1. What are my training goals?

2. Why have I chosen these goals?

3. Is what I’m doing comprehensive (meaning it includes strength, cardio, and mobility)?

4. Is what I’m doing sustainable for the long haul?

Remember that when it comes to exercise, more is not necessarily more. I’m not trying to convince you to move less, but rather consider how you are moving so that you can optimize your routine. If you’re not recovering well and restoring your body’s tissue health, you training won’t be sustainable.

At the end of the day, I think we all want to move well for as long as we possibly can.

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Simply Fit is a free, weekly newsletter written by Dr. Amanda Durall, a Kinesiology professor, fitness professional, and busy mom who aims to simplify exercise science and deliver practical recommendations to help you achieve your fitness goals. Want more free content like this delivered straight to your inbox? Subscribe for weekly training tips, technique overviews, and more evidence-based fitness content!