101. How Often Should I Workout and What’s the Best Workout Routine for Working Moms?

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Episode Summary:
Does staying consistent with your workouts feel impossible as a busy mom or working woman? You’re not alone. In this episode, we break down how to build a workout routine that works for YOUR life—one that’s realistic, effective, and sustainable. Learn how to:

• Structure your workouts (3, 4, or 5 days per week) 🗓️
• Prioritize strength training for results 💪
• Avoid burnout by starting small and building momentum 🔄
• Add fun cardio and accessory days to mix things up 🎉

Consistency isn’t about perfection—it’s about showing up and crafting a plan that fits your goals, values, and lifestyle.

Key Takeaways:

✅ 1. How Often Should You Work Out?

• 3 Days a Week: Focus on full-body strength workouts to maximize results.
• 4 Days a Week: Use an upper/lower body split (2 days upper, 2 days lower).
• 5 Days a Week: Try a muscle group split (e.g., chest/triceps, back/biceps, legs).
  ➡️ Tip: Start small with 10-minute workouts and build up to 30 minutes as you go.

✅ 2. Prioritize Strength Training Over Everything

• Strength training builds lean muscle, boosts metabolism, and improves long-term health.
• Focus on compound exercises like squats, deadlifts, push-ups, and rows.
• Use progressive overload: Gradually increase weights or reps each week.

✅ 3. Design a Routine You’ll Stick To

• Your plan should fit your lifestyle and be realistic.
• Start with small, consistent actions—they beat big, inconsistent efforts every time.
• Commit to 3-4 workouts per week and adjust as you gain momentum.

Bonus Tip: Add Cardio & Accessory Days

• Cardio Day: Try HIIT, running, or spin for variety and calorie burn.
• Accessory Day: Target weaker muscles, improve flexibility, or focus on core strength.
  ➡️ These are bonuses, not requirements—strength training comes first!

Why This Matters:
There’s no “perfect” workout routine, but there’s one that works for YOU. Prioritizing your health—even in small ways—builds energy, confidence, and a strong foundation for the life God has called you to live.

Ready to Take the Next Step?
Join my FREE Facebook group, Simple Fitness Habits for Christian Women, where you’ll find resources, encouragement, and a community of women pursuing health and fitness—together. Click the link below to join now!