The Perfect Exercise Routine [For You]

By Tim McCullough PT, DPT, AIT

The perfect exercise routine. Wouldn’t that be nice? Something so foolproof and rock solid, that no one would dare question its integrity. I think in the back of our minds, we believe that a perfect routine must exist. How else would you explain results like Dwayne “The Rock” Johnson or Arnold Schwarzenegger? Or how can you argue with the success of legends like Michael Phelps and Michael Jordan? Even Joey Chestnut must have found the perfect routine to combat eating 60 - 70+ hotdogs in a single afternoon every Fourth of July. A perfect routine is the only explanation, right?

Maybe we should look at things from a different perspective. In the previous examples, the results speak for themselves, but what if those aren’t the results you’re searching for? Regardless of how you look at exercise, I believe that the perfect routine does exist. However, the questions that need asking and their answers are more complex than a simple “yes/no” answer. Think about it like whittling a handheld wooden model rather than just flipping a light switch between “on” and “off”. An exercise routine is important, so determining what that looks like should involve more than just a quick general approach.

My goal is to provide you with a great starting point to construct your “perfect” routine. If I could give a one-size-fits-all solution, I absolutely would. If I could do that I’d probably be the greatest physical therapist of all time . . . But because I can’t, I’m going to try and give you some building blocks that are applicable across the board for any variety of situations.

1. Identify your needs: Seems self-explanatory, but taking a good, hard look at what you need from your routine is a necessary first step that should not be overlooked. Examples could include strength, balance, endurance, coordination, or flexibility. Most exercises usually incorporate activities to address multiple problems, so if you feel like there isn’t a single category that covers all your needs, then that’s ok!

2. Identify your goals: I know what you’re thinking. “Tim, didn’t we just answer that question?” No way, kemosabe. Though they are related, needs are different from goals. For example, imagine I have a significant knee injury. My need is for strength and balance. My goals are to be able to play ultimate frisbee again or to be able to walk around in my community. Your goals are the “why you do what you do” part of the exercise routine. A routine without established goals leaves you void of purpose. Without purpose, your chances of maintaining a program are slim.

3. Identify what activities will keep you motivated: As important as the “why” you do exercise is the “how” you do it. Typical means of exercise can include treadmill, cycling, or weight lifting, among a variety of other activities. In many cases, people may not be interested in those activities. Find something that you have access to, can see yourself doing, and are fairly confident you will be able to maintain. So maybe instead of the treadmill, you have more of a passion for swimming. Or maybe you prefer to use resistance band or rope training instead of weights. Both examples are different activities, but they hit the same needs.

4. Set benchmarks for yourself: Mindless exercise is a path to going nowhere quickly. Be strategic about setting challenging, but manageable goals for yourself early on and build from there. These allow you to better visualize the progress you’ve been making along the way and provide some built-in encouragement to keep the effort going. Benchmarks are designed to be the smaller bricks in building toward your goals. In my example of a knee injury, I could say an early benchmark would be to walk on a treadmill with minimal to no pain for 10 continuous minutes with the long-term goal being to eventually return to regular enjoyment of ultimate frisbee. After I meet that benchmark, I can set another that moves me closer to my goal.

5. Find somewhere you can get to regularly: Turnstone is a great place for you to come and exercise. We can provide many services that are unique to the region, but you need to find a place where you will exercise regularly. Regardless of your situation, finances, or connections, go somewhere that encourages you to be reliable and consistent.

6. Be consistent in your regularity: Consistency is how you make progress to hit your benchmarks and eventually meet your goals. Would you expect an athlete to make improvements if they weren’t practicing regularly? You only make improvements if you are willing to commit time, energy, and focus. It’s an unavoidable part of progress.

Whether you find your own exercise routine OR you work with a personal fitness trainer here at Turnstone, these guidelines can help to provide you with the building blocks you need to put together a program that works for you. Rarely do two programs look the same, but if you look closely enough, you can see the same basic principles in every successful program. If you can start with that, I’m sure a feasible, even enjoyable routine is within reach.

Not quite ready for an exercise routine? Looking for physical therapy services first? Check out our Adult and Pediatric Therapy services.