What makes the best workout routine for you
The best workout routine is not the trendiest plan on social media. It is the one you can follow consistently, that fits your schedule, and that moves you toward your goals without beating up your joints.
For most men, that means a program that:
- Builds muscle and strength
- Supports fat loss or healthy weight maintenance
- Improves energy, mobility, and long-term health
You will get there faster if your routine combines strength training, cardio, core work, balance, and flexibility. This mix is exactly what organizations like the Mayo Clinic recommend for a well-rounded fitness plan as of 2024, including aerobic fitness, strength, core, balance, and stretching.
The sections below walk you through how to put those pieces together so you can build your own best workout routine starting today.
Clarify your fitness goal first
Before you pick exercises, decide what you want most right now. Your goal shapes everything else.
You might be focused on gaining muscle, losing fat, or simply getting stronger and healthier for daily life. You can absolutely work toward several at once, but it helps to choose a main priority so you know what to emphasize.
If your main goal is muscle gain, your routine should focus heavily on resistance training and a slight calorie surplus. PureGym’s muscle gain guide suggests training each muscle group at least two to three times per week, performing 3 to 4 sets of 8 to 12 reps with weights that make the last reps challenging while still allowing good form.
If your main goal is fat loss, you still need strength training but you will also lean on cardio and a slight calorie deficit. The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate aerobic activity per week plus strength training for all major muscle groups at least twice weekly.
Once you are clear on your priority, you can decide how often to train.
Choose a weekly training schedule
Your workout frequency should match your life, not the other way around. You will get better results from a simple plan you follow than from an “optimal” plan that constantly gets skipped.
Here is a practical way to think about it:
- If you can train 2 to 3 days per week, go with full body workouts each session
- If you can train 3 to 5 days per week, consider a split routine like push/pull/legs or upper/lower
PureGym’s experts note that full body workouts are usually best for people training only 2 to 3 times per week, while split routines are more useful when you train at least 3 to 4 days per week.
For absolute beginners, multiple Reddit users have recommended starting with full body workouts three times per week to build a solid foundation without overcomplicating things. Programs like Jeff Nippard’s Fundamentals, which uses three full body sessions per week, are often praised for providing structure and support.
If you are not sure where to start, aim for three lifting days plus two shorter cardio sessions. You can always adjust later.
Build a strength training foundation
Strength training is the backbone of the best workout routine for men, whether your goal is size, strength, or long-term health. It helps you maintain muscle as you age, supports healthy weight, and even improves bone density.
Focus on big compound lifts
Begin with exercises that hit multiple muscle groups at once. This makes your time in the gym more efficient and teaches your body to move as a unit.
Build your routine around:
- Squat patterns, such as back squats, goblet squats, or leg presses
- Hinge patterns, such as deadlifts, Romanian deadlifts, or hip hinges
- Push movements, such as bench presses, pushups, or overhead presses
- Pull movements, such as lat pulldowns, rows, or pullups
Popular beginner plans like Stronglifts 5×5 and Starting Strength rely heavily on these compound lifts to build muscle and strength effectively.
If you are brand new or returning after time off, you can also start with machines such as the leg press, chest press, and lat pulldown, or bodyweight moves like squats and pushups until you build confidence.
Use the right sets, reps, and weight
You do not need complicated schemes. For most men, the classic hypertrophy range works very well.
PureGym’s muscle gain plan recommends:
- 3 to 4 sets per exercise
- 8 to 12 reps per set
- A weight where the last 2 to 3 reps feel challenging but you can still maintain proper form
This rep range is ideal for building muscle while still letting you learn technique. As your form improves, you can occasionally work in heavier sets of 4 to 6 reps for strength or lighter sets of 12 to 15 reps for extra volume.
Apply progressive overload
To keep making progress, your body needs a reason to adapt. Progressive overload is the simple idea that you gradually increase the stress on your muscles over time.
You can do this by:
- Adding small amounts of weight
- Doing an extra rep or two
- Adding an extra set
- Slowing the movement to increase time under tension
PureGym highlights progressive overload as critical for avoiding plateaus and maximizing muscle growth. You do not have to increase something every single workout, but you should see a general upward trend over weeks and months.
Combine strength and cardio for fat loss
If you want to lose body fat, the best workout routine will not rely on cardio alone. Strength training helps you hold on to muscle, which keeps your resting metabolic rate higher, while cardio helps burn calories and improve heart health.
A solid weekly structure for fat loss could look like this:
- 2 to 3 days of full body or upper/lower strength training
- 2 to 3 days of cardio, a mix of steady state and intervals
Strength training is essential for long-term fat loss because more muscle means you burn more calories even when you are not exercising. Cardio activities such as jogging, cycling, rowing, or treadmill work raise your heart rate so you burn calories right away and improve cardiovascular health.
The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate cardio each week or 75 minutes of vigorous activity, with up to 300 minutes per week suggested for weight loss or maintenance, plus at least two strength sessions targeting all major muscle groups.
If you are short on time, high intensity interval training, such as rowing sprints or incline treadmill walks, can provide a big calorie burn in less time.
Supportive training: core, balance, and flexibility
A routine that only focuses on weights and cardio will leave some gaps. Core strength, balance, and flexibility protect you from injury and make daily tasks feel easier.
Core exercises like bridges, planks, and situps help protect your back and improve how you transfer force between your upper and lower body. The Mayo Clinic notes that core training is key for using your muscles more effectively and keeping your back healthy as part of a balanced routine.
Balance work is especially important as you age, but it benefits you at any age. Simple drills like standing on one leg for 30 seconds at a time, or practicing tai chi, help stabilize your core and reduce the risk of falls. Harvard Medical School notes that tai chi, which combines movement and relaxation, is particularly helpful for improving balance and is accessible for all fitness levels.
Flexibility and stretching keep your joints moving freely, which supports better lifting technique and reduces tightness from long hours at a desk. Include a few minutes of dynamic stretching before workouts and static stretching afterward.
You can sprinkle these elements into a short 10 to 15 minute block at the end of your sessions or dedicate one lighter day per week to mobility and balance work.
Example weekly workout templates
Use these simple templates as starting points. Adjust exercises to match your gym equipment and experience level.
If you can train 3 days per week
Aim for three full body sessions on nonconsecutive days, such as Monday, Wednesday, and Friday.
Each session could include:
- Squat or leg press
- Hinge, such as Romanian deadlift or hip hinge
- Horizontal push, such as bench press or pushups
- Horizontal pull, such as rows
- Vertical push or pull, such as overhead press or lat pulldown
- Core work, such as planks or cable crunches
- Short cardio finisher, such as 10 minutes on the bike or incline treadmill
Perform 3 sets of 8 to 12 reps on each strength exercise, resting 60 to 90 seconds between sets.
On 2 of your off days, do 20 to 30 minutes of brisk walking or cycling to build your cardio base. Walking is especially effective for overall health, weight control, blood pressure, and even memory, and you can start with 10 to 15 minutes and build up to 30 to 60 minutes most days.
If you can train 4 to 5 days per week
You can move to an upper/lower or push/pull/legs split.
For example:
- Day 1: Upper body, push and pull
- Day 2: Lower body plus core
- Day 3: Cardio focus, intervals or longer steady state
- Day 4: Upper body, different exercise variations
- Day 5: Lower body plus balance and mobility
Again, keep most strength work in the 3 to 4 sets of 8 to 12 reps range, and use progressive overload over time.
Bodyweight and home workout options
If you do not have access to a gym or you prefer to train at home, you can still follow the same principles.
Bodyweight exercises like pushups, squats, jumping jacks, crunches, lunges, burpees, and bridges are excellent for beginners. You can set up a simple circuit, for example:
- 10 to 15 squats
- 8 to 12 pushups, use an incline if needed
- 10 to 15 lunges per leg
- 20 seconds of jumping jacks
- 20 to 30 seconds of a plank
Rest 60 to 90 seconds, then repeat the circuit 3 to 5 times. As you get stronger, you can add reps, slow the tempo, or increase sets for progressive overload.
Swimming is also a great option, especially if you have joint pain. The buoyancy of water supports your body and reduces strain on painful joints, which is why experts like Dr. I-Min Lee of Harvard Medical School consider it one of the best workouts for people with arthritis or joint issues.
Nutrition to match your workout routine
Even the best workout routine will underdeliver if your nutrition is not aligned with your goals.
For muscle gain, PureGym suggests eating in a small calorie surplus, about 5 to 10 percent above your maintenance calories, and aiming for at least 1.4 grams of protein per kilogram of bodyweight per day from nutrient dense sources, combined with regular strength training.
For fat loss, you will do the opposite, a small calorie deficit, but still keep protein high to preserve muscle while you lose fat. Focus on lean meats, eggs, dairy, beans, lentils, and whole grains, along with plenty of fruits and vegetables.
Hydration, sleep, and stress management also play a huge role in how well you recover between workouts and how much progress you see in the mirror.
A good rule of thumb: your training tells your body what to change, your nutrition gives it the raw materials to do it.
Stay consistent and train safely
Your progress will not come from one perfect week. It will come from stacking many good weeks in a row.
Early on, focus on:
- Learning proper technique with lighter weights
- Controlling each rep, no bouncing or rushing
- Stopping 1 to 2 reps before failure most of the time
Beginners are often advised to start with relatively light loads and emphasize correct form for the first couple of weeks to avoid injury. That approach pays off later when you can safely handle heavier weight.
Pay attention to signs of overtraining, like persistent fatigue, nagging aches, or declining performance. Rest days are part of the plan, not a sign of weakness. Strength training with light to moderate weights, done with good form and gradual progression, supports long-term health without forcing you to “bulk up” unless you intentionally eat and train for that outcome.
If you have an existing medical condition or are returning after illness or injury, talk with a healthcare professional before you change your routine. Start with shorter sessions and fewer exercises, then build up as your capacity improves.
Putting it all together today
The best workout routine for you is:
- Built around strength training and progressive overload
- Supported by cardio, core, balance, and flexibility
- Matched to your weekly schedule and main goal
- Supported by eating habits that align with your target, muscle gain or fat loss
To get started today, choose your main goal, pick a realistic weekly schedule, and plug in a simple full body or split routine based on the templates above. Then commit to following that plan for at least 8 to 12 weeks, adjusting gradually as you learn what works for your body.
You do not need perfection. You need a clear, honest plan that fits your life and that you can show up for, one workout at a time.
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