Crush Your Goals: How To Find The Best Workout For Your Body
You've probably heard the saying, "one size doesn't fit all." Well, the same goes for workouts!
But, with so many options out there, how do you find the best workout for your body and safely crush your goals?
Your body responds to exercise in its own special way, shaped by factors like your genetic makeup, current fitness level, and overall health status.
Some people thrive on high-intensity sprints, others excel in endurance sports, and many of us fall somewhere in between.
The key? Learning to tune in to your body’s signals and understanding what makes it thrive. Ready to uncover what your body has been telling you all along? Let’s dive into how you can discover your ideal workout and crush your fitness goals with confidence.
Tip #1 - Assess Your Current Fitness Levels
Before asking, “What workout is best for me?”, take stock of where you’re starting. Knowing your current fitness metrics helps you choose the right workout intensity and volume for your body.
Start by measuring key performance indicators:
- VO2 Max - for gauging endurance capacity
- One-Rep Maximums - to assess strength
- Range of Motion - to evaluate mobility
- Body Composition - to check your lean mass ratio
Pro tip: Track these metrics every 4–6 weeks to monitor progress and adjust your training load as needed. The goal? To keep workouts challenging but avoid the risk of burnout or injury. Tracking and adapting will help you find that balance between too easy and overly intense.
Tip #2 - Set Realistic Goals for Your Fitness Journey
With your starting point in mind, it’s time to define your finish line
Setting S.M.A.R.T. goals—Specific, Measurable, Achievable, Relevant, and Time-bound—keeps your progress grounded and achievable based on your body type and current fitness level.
What's your next performance target? Whether it’s cutting minutes off your marathon time or adding weight to your deadlift, being specific matters. Break down your main goal into smaller, actionable steps to keep momentum strong:
- Increase weekly mileage if you're a runner
- Progressive overload targets for strength gains
- Heart rate zones for tracking endurance training
- Recovery benchmarks to gauge rest and recovery between sessions
These manageable milestones make it easier to stay on track, adjust as needed, and celebrate wins along the way.
Tip #3 - Consider Lifestyle Choices That Impact Training
Even the best training program can only do so much if your lifestyle isn’t supporting your body off the field.
Be mindful of lifestyle choices that affect workout performance, recovery, and progress.
For instance, aim for 7-9 hours of quality sleep per night for tissue repair and balanced hormone levels. Eat a nutrition-dense diet to properly fuel workouts and help your muscles rebuild stronger.
Manage stress effectively so you have the mental energy and focus to give your all during exercise. And, limit alcohol intake around intense training periods so it doesn't blunt your gains.
Small daily choices to support your body's needs can have a big impact on crushing your goals faster!
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Tip #4 - Tailor Your Workouts to Your Body Type
Ever wondered why your friend's workout plan doesn't work for you?
Our bodies are unique, and the way we respond to exercise is largely determined by our genetics.
By understanding your body type, you can finally have the answer to the most riveting question: “How to know what workouts to do at the gym?”
Understanding Different Body Types
Think of body types like your genetic blueprint.
We all fall somewhere within three main categories:
- Ectomorphs are naturally lean folks who might struggle to pack on muscle. Picture a marathon runner's build - long, slim, and wiry.
- Mesomorphs hit the genetic jackpot for athletics. They build muscle easily and typically have that coveted V-shaped torso.
- Endomorphs carry more body fat and find it harder to shed weight, but they often excel at powerlifting and sports requiring stability.
Most people are actually a mix of these types. Look at your bone structure, where you store fat, and how easily you gain or lose weight to spot your type.
Matching Workouts To Body Types
Here's where it gets interesting. Each body type thrives on different workout styles:
- For ectomorphs: Incorporate regular strength workouts in your training focusing on functional movements. Add more rest between sets and eat plenty of protein-rich foods.
- Mesomorphs: Mix it up! Your body responds well to both cardio and weights. Try circuit training or sports-specific workouts to keep challenging yourself.
- Endomorphs: Start with low-impact cardio like swimming or cycling. Add resistance training to boost your metabolism. Keep your heart rate up with shorter rest periods.
Remember: These are guidelines, not rules. Listen to your body and adjust as needed.
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Tip #5 - Monitor and Adjust Your Workout Plan
Tracking your progress isn't just about counting reps or kilometers - it's about understanding how your body is responding and adapting to your workouts.
Start by noting down the basics:
- Sets
- Reps
- Weights
- Minor injuries
- Distance covered, etc.
These small details paint a bigger picture of your fitness journey.
Many fitness apps and wearables can automate such tracking but not taking into account the uniqueness of YOU - your genetics.
Except GENEFIT! The app offers Fitness Progression tracking to monitor improvements in short and long-term fitness while incorporating genetic insights.
Think of it as having a smart coach who knows your DNA!
Here’s a snapshot of what GENEFIT’s feedback and scores look like in real time:
Finally, listen to your body. Some days you'll feel like a superhero, others... not so much.
That's perfectly normal!
Modify your workouts based on how you're feeling and what the numbers are telling you.
Tip #6 - Incorporate Recovery and Rest Days
Here's a fun fact: Your muscles don't actually grow during workouts - they grow while you rest.And guess what? Your genetics play a significant role in how much recovery time you need.
Some people bounce back quickly after intense workouts, while others need extra time to recover.
Neither is better - it's just how we're built! So work with your body.
And recovery doesn't necessarily mean complete rest. Active recovery such as a gentle yoga session, a relaxing swim, or a casual walk in the park can do the trick, sometimes even better.
But there are times when a full rest day is warranted.
Tip #7 - Find Joy in Your Workouts
Enjoyment = Consistency. It's a simple yet powerful equation.To make your fitness journey sustainable, choose activities that you genuinely look forward to. Are you energized by the vibe of a group class, or do you prefer the calm of a solo morning run? Maybe you're competitive and love the thrill of beating your own records.
The key is finding what makes you excited to move. Keep things fresh by mixing up your routine: add a playlist that energizes you, take your workout outdoors on nice days, or join a fitness community if you’re social.
Remember, the best workout plan is the one you’ll stick with. By choosing activities that bring you joy, you’re setting yourself up for long-term success and a fitness routine that feels rewarding.
Engineering the Perfect Workout Using Your Genetic Blueprint
As we've touched on, genetics play a huge role in shaping everything from your recovery speed to your body type—and ultimately, what workout routine will get you the best results.In fact, research suggests that genetics can influence athletic potential by as much as 66%! This means that your unique genetic makeup affects nearly every aspect of training, including how your body responds to exercise, adapts over time, manages injury risk, and recovers.
To bring this to life, let's look at two specific genetic variants, or SNPs (single nucleotide polymorphisms), that highlight how genetics can guide a personalized approach to fitness:
- AMPD1 Gene: Variants of the AMPD1 gene can give a performance edge in sprint and power-based sports. However, some AMPD1 variants are linked to muscle cramps, fatigue, and even discomfort during exercise, suggesting those carriers may need to adjust training intensity and focus on active recovery.
- NRF2 Gene: This gene influences how your body boosts exercise capacity and optimizes metabolic response. When NRF2 is active, it enhances muscle function and endurance, helping to improve workout efficiency and recovery.
A DNA test can reveal your unique genetic profile, helping you understand the way your body may respond to different workouts and tailor your plan for optimal results. By factoring in your genetic insights, you can refine your fitness strategy to fit your natural strengths and limits, making each session count.
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Once you have the results from your genetic test, use these insights as mediators to optimize your training and recovery.
Optimizing Workouts To Work For YOUR Body - The GENEFIT Way
GENEFIT is an advanced app that personalizes your fitness routine based on your unique genetic makeup.
Instead of guessing which workouts work for you, GENEFIT takes the uncertainty out of training.
Its personalized run programs show you exactly what your body needs to crush your goals, whether that’s completing a marathon or training for a 5K.
Simply take the DNA test, and within a few weeks, you'll have access to a wealth of information about your genetic fitness profile.
GENEFIT also simplifies your journey with:
- Daily Session Scores grading each workout
- Tips to prevent overtraining and injury
- Guidance on nutrition and lifestyle habits
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Key Takeaways for Your Personalized Workout Journey
Finding the best workout for your body is a journey, not a quick fix. It's about tuning into what makes you thrive and what delivers real results for you.Remember, fitness isn't one-size-fits-all. What powers up your training partner may not be the best fit for you, and that's completely normal! Embrace the process of experimenting and discovering how your body uniquely responds to different exercises, intensities, and routines.
And here’s the best part: GENEFIT can help simplify this process. By analyzing your genetic profile across six performance categories, GENEFIT provides insights tailored to your strengths and tendencies, helping you make more informed choices in your fitness journey.
So, take things step by step, celebrate your progress, and be patient. With GENEFIT, you’ll be equipped to train smarter, not just harder.
Download GENEFIT today to unlock your true potential and make every workout count!
FAQs
How should I structure my workouts?
A good workout structure includes warm-ups, progressive overload, and adequate rest periods.GENEFIT helps you plan workouts that match your recovery needs and genetic strengths, taking the guesswork out of "how to know what workouts to do at the gym."
How to work out for your body type?
Learning "how to find the best workout for your body" starts with understanding your genetic predispositions.Some people thrive on high-intensity training, while others see better results with endurance-focused workouts. GENEFIT analyzes your DNA to reveal "how to know what workouts are best for you," creating a personalized fitness roadmap that works with your natural abilities
How to work out without getting sore?
Excessive soreness isn't a badge of honor - it's often a sign of poor recovery. The key to working out without getting sore lies in proper progression and understanding your body's recovery needs.GENEFIT's Injury Forecaster alerts you when you're pushing too hard, helping you adjust your training intensity before soreness sets in.