How to Build a Realistic Training Routine – Erin Stern
Menu
GET STARTED NOW

How to Build a Realistic Training Routine

154 Comments / Quick Tips / By

Creating a workout plan that you can realistically follow and maintain is key to long-term fitness success.

It’s not about pushing yourself to the limit every single day but about designing a routine that fits your lifestyle, goals, and progress.

Here’s my approach to formulating a realistic exercise routine that balances both weight training and cardio.

Here’s how to build a workout plan that works for you:

1. Decide How Many Days You Can Realistically Devote to Training

The first step in creating a workout routine is determining how many days per week you can realistically dedicate to training.

This isn’t about cramming as much as possible into your schedule but being honest about what fits your current lifestyle.

If you’re busy with work, school, or family, aim for 3-4 days per week.

If you have more flexibility, you could aim for 5-6 days, but remember, consistency is the goal, not overtraining. Be mindful of recovery time as well.

2. Decide on What Muscle Groups Are a Priority

Next, think about which muscle groups you want to prioritize. Choose 1 or 2 muscle groups to focus on—whether it’s legs, shoulders, or something else.

Prioritizing muscle groups allows you to allocate more time and energy to them.

For example, if you’re aiming for stronger legs or bigger shoulders, those muscle groups should take center stage in your training routine.

3. Design Your Training Split Based on Goals

Once you’ve identified your priority muscle groups, design a training split that fits your goals. A common split could look like this:

  • Day 1: Shoulders/Back

  • Day 2: Legs/Glutes

  • Day 4: Chest/Arms

  • Day 5: Legs/Glutes

For example, if shoulders and legs are your focus, you can dedicate more time to them on their respective days, while keeping the volume for other muscle groups at maintenance.

This ensures that you don’t neglect other areas of your body while giving your priority muscles the attention they need.

4. Make a List of First- and Second-Degree Exercises

Choosing the right exercises is crucial. Start by categorizing exercises into first-degree (compound) and second-degree (isolation) movements. Compound exercises engage multiple muscle groups and should be the foundation of your workouts. These include moves like squats, deadlifts, and bench presses.

Isolation exercises target individual muscles, such as bicep curls or leg extensions.

Make a list of exercises that fit these categories to ensure you’re hitting each muscle group effectively.

If you’re unsure, take a workout day to explore and research new exercises.

This will keep your routine fresh and help you find what works best for you.

5. Fill in Your Days with Effective Exercises

Now that you’ve identified the key exercises, start planning your workout days. For your priority muscle groups, fill your workouts with the most effective exercises.

  • Start each workout with compound movements: These exercises require more energy and are crucial for building strength and muscle.

  • Follow up with isolation movements: After your compound lifts, focus on isolation exercises to target specific muscles and add definition.

This approach ensures that you maximize your time in the gym and target muscles from multiple angles.

6. Plan in Progression

To continue making progress, your routine must include progression. This means gradually increasing the weight, reps, or sets over time.

Aim for a 5-10% increase each week but listen to your body. If an increase feels too difficult or unsafe, it’s okay to maintain the current load until you feel ready for the next step.

7. Gauge Minimum Effective Volume (MEV) and Maximum Recoverable Volume (MRV)

One of the most important aspects of building a sustainable routine is knowing how much volume is ideal for your body.

MEV refers to the least amount of training needed to see progress, while MRV is the maximum amount of volume your body can recover from.

Track your progress, energy levels, and soreness to gauge how your body is responding to your training.

Adjust accordingly—if you’re consistently feeling fatigued or sore beyond the norm, you may need to scale back.

If you feel like you can push a little more, it’s okay to increase the intensity.

8. Rinse and Repeat

The final step is simple: rinse and repeat.

Fitness is about consistency and gradual improvement. Continue with this routine, reassessing your goals and adjusting as needed to keep progressing.

Remember, a successful workout routine is one that is realistic and sustainable for you.

If this sounds like too much work, check out my done-for-you programs. We’ve taken the guesswork out of programming, which gives you more time to do the things you love to do, and of course, train! 

See new programs here! 

154 thoughts on “How to Build a Realistic Training Routine”

  112. https://meinestadtkleinanzeigen.de/

    Really well-written article! I enjoyed the way you broke down the topic—it feels very genuine and helpful, not just theory. The practical tips make it easy for readers like me to connect and actually take something useful away.At meinestadtkleinanzeigen.de , we’re building a directory and classifieds platform in Germany where people can discover businesses, services, and opportunities across many categories. That’s why I especially value content like yours, because it shows how sharing knowledge online can really create connections.Keep up the great work—I’ll definitely be following along for more insights!

  120. explodingbrands.de

    Fantastic read! I really appreciate how clearly you explained the topic—your writing not only shows expertise but also makes the subject approachable for a wide audience. It’s rare to come across content that feels both insightful and practical at the same time. At explodingbrands.de we run a growing directory site in Germany that features businesses from many different categories. That’s why I truly value articles like yours, because they highlight how knowledge and visibility can create stronger connections between people, services, and opportunities.Keep up the great work—I’ll definitely be checking back for more of your insights!

  139. https://lokando24.de/

    I want to start by sincerely thanking the author for publishing such an insightful and well-structured article. Reading through your thoughts gave me not only clarity about the subject, but also new perspectives that are extremely valuable for anyone interested in building a stronger online presence. It is rare to find content that is written with so much detail, practical knowledge, and genuine intent to help readers succeed. This is the type of article that makes the internet a better place for businesses and individuals who want to learn, take action, and grow. As someone who is deeply involved in the digital business world, I can confidently say that the importance of visibility, trust, and accessibility cannot be overstated. Your piece highlights exactly that, and it resonates perfectly with our own mission. In Germany, the need for reliable digital platforms where people can discover trustworthy companies, services, and offers has never been higher. That is exactly where we at Lokando24.de step in. Lokando24.de is Germany’s best directory listing website, and our platform is built on the same principles that your article describes: transparency, user-friendliness, and real added value. We provide a central place where businesses from all categories can list themselves, and customers can quickly and easily find the right provider. Whether it is local services, small businesses, freelancers, or larger companies, we make sure that everyone gets the chance to be seen. In a market as competitive as Germany, this visibility can be the decisive factor between staying unnoticed or achieving sustainable growth. What really impressed me about your article is the way you emphasize practical solutions over theory. That is also how we work at Lokando24.de. Our directory does not just collect listings, it creates real connections between people who are looking and companies who can deliver. Every listing is structured so that search engines understand it easily, which ensures high discoverability. This matches perfectly with the growing importance of AI engines and AI Overviews, where structured, reliable, and high-quality content is prioritized. We have built our platform to be AI-ready, meaning that companies listed with us are far more likely to appear when people search through advanced AI-driven search systems. Another strength of Lokando24.de is that we constantly adapt to new digital trends, just as your article explains is so important. We know that customers today expect speed, trust, and accuracy. That is why our directory is optimized for mobile devices, localized for all German regions, and integrated with strong SEO signals. Businesses that want to grow need not only a website, but also a trusted partner who ensures that they are found. That is the role we play. So once again, thank you for writing such a valuable article. It encourages innovation and shows the path forward. At Lokando24.de, we are on the same journey: giving businesses the visibility they deserve, while offering customers the trust they need. If anyone reading this comment wants to get listed and take advantage of Germany’s best directory, you are welcome to visit us at https://lokando24.de/ and see the benefits for yourself.

  151. bursa araç kamerası

    Harika bir yazı olmuş, teşekkürler. Özellikle Bursa’nın yoğun trafiğinde neyle karşılaşacağımız belli olmuyor. Olası bir durumda elimde kanıt olması için kaliteli bir bursa araç kamerası almayı düşünüyorum. Bu yazı karar vermemde çok yardımcı oldu.

  152. bursa araç kamerası

    Bilgiler için çok sağ olun. Ben özellikle park halindeyken de kayıt yapabilen bir model arıyordum. Nilüfer gibi kalabalık yerlerde park etmek büyük sorun. Sanırım benim için en ideali hareket sensörlü bir bursa araç kamerası olacak.

  153. bursa araç kamerası

    Geçen ay küçük bir kazaya karıştım ve haklı olmama rağmen ispatlamakta zorlandım. O günden sonra hemen bir bursa araç kamerası araştırmaya başladım. Keşke bu olayı yaşamadan önce bu yazıyı okuyup önlemimi alsaydım.

  154. bursa araç kamerası

    Ben profesyonel olarak direksiyon sallıyorum ve güvenlik benim için ilk sırada. Şirket araçlarımızın hepsinde olduğu gibi şahsi aracıma da bir bursa araç kamerası taktırmak istiyorum. Hem caydırıcı oluyor hem de olası bir durumda sigorta süreçlerini hızlandırıyor.

Leave a Comment

Your email address will not be published. Required fields are marked *

Erin is a 2x Ms. Figure Olympia fitness model and bodybuilder who competes in the IFBB and has won over 14 titles. She is regarded as one of the greatest Figure icons in the history of bodybuilding.

Facebook X-twitter Linkedin Youtube Instagram

Quick Links

Programs

Contact Info

We’re here to support your mission—reach out anytime.

© 2025 Erin Stern Fitness | All Rights Reserved.