How to CreatE A Balanced Strength Training Routine
If you’re walking into the gym and still picking workouts from whatever random reel shows up on your feed that day, you’re not alone—but it’s time to level up. A solid strength training routine doesn’t just help you look better—it improves your energy, mobility, confidence, and longevity.
Let’s break down what a balanced routine actually looks like so you can stop guessing and start making progress that sticks.
💪 What Is a Balanced Strength Routine?
A balanced strength training routine targets all major muscle groups throughout the week. It includes recovery, structure, and progression—so you’re not just “working out,” you’re training with purpose.
A good routine should:
- Hit all major muscle groups (legs, back, chest, shoulders, arms, core)
- Use progressive overload to gradually increase the challenge
- Be repeatable for 4–6 weeks to allow measurable progress
- Include rest or recovery days to prevent burnout or injury
🔁 What’s a Training Split?
A training split refers to how you divide your workouts throughout the week. Your split will depend on how many days you plan to train and your goals.
Here’s an example of a 5-day training split that’s balanced and repeatable:
Monday – Lower Body: Squats, Lunges, Glute Bridges, Hamstring Curls
Tuesday – Upper Body Push: Chest Press, Shoulder Press, Triceps Extensions
Wednesday – Lower Body: Deadlifts, Step-Ups, Bulgarian Split Squats, Glute Isolation Work
Thursday – Upper Body Pull: Lat Pulldowns, Dumbbell Rows, Face Pulls, Biceps Curls
Friday – Full Body/Core: Carries, Planks, Landmine Press, Mobility Work
Repeat this plan for 4–6 weeks and track your weights, sets, and reps so you know you’re progressing.
📈 What Is Progressive Overload?
Progressive overload means gradually increasing the challenge over time. This can be done by:
- Adding weight
- Increasing reps or sets
- Improving your form or range of motion
This is how you build strength and muscle over time—not by shocking your body with random workouts every session.
🧬 What Is Muscle Hypertrophy?
Hypertrophy is the process of muscle growth. It happens when you challenge your muscles with enough intensity and give them time to recover. The sweet spot is usually:
- 3–5 sets per exercise
- 8–12 reps per set
- 1–2 minutes rest between sets
Muscle hypertrophy helps you build a stronger, leaner physique—and is just as important for women as it is for men.
❌ Common Mistakes to Avoid (Without Judgement)
We’ve all been there. Here are a few common pitfalls:
- Changing workouts every session
- Not following a structured plan
- Avoiding heavier weights out of fear
- Skipping muscle groups you don’t enjoy training
No shame—just awareness. Now you know better, and we’re here to help you do better.
🌟 Kristen’s Tips for Women
- Don’t skip upper body days! They are essential to building a healthy, strong physique.
- The myth that lifting heavy will make you bulky or “look like a man” is false.
- If you dislike upper body training, stick to 2 upper days and make the other 3 lower body-focused—consistency matters more than perfection.
- Don’t switch routines too early. Getting bored near the end of a program is normal, but don’t cave! Stick it out.
- Use the first week of your monthly program as a deload. Reduce your weights and focus on form. This sets you up to hit PRs later in the month.
🚀 Ready for a Plan That Works?
At Move Viva Fitness, we help our members train smarter—not just harder. Whether you’re in San Juan del Sur or training with us through our app from anywhere in the world, we can help.
✅ Ask Kristen or Duban for a custom routine designed for you
📲 Use our gym app to follow structured, goal-based plans you can track
Stop guessing. Start training with confidence. 💪
