Oxley Fitness 24/7

Build a Training Plan You’ll Actually Stick To!

If you’ve ever started a gym routine with high hopes, only to fall off a few weeks later, you’re not alone. Motivation can get you started, but consistency is what delivers results.

The secret?

A solid, realistic training plan that fits your lifestyle, goals, and schedule.

Here’s how to create a training plan that keeps you coming back, week after week.

1. Know Your “Why”

Before you even touch a dumbbell, ask yourself: Why am I training?

• Do you want to build muscle?

• Lose weight?

• Improve your mental health?

• Train for an event?

Your goal sets the tone for everything — from your weekly split to your exercise selection. Keep it clear, personal, and visible.

2. Be Realistic With Your Schedule

Don’t commit to 6 days a week if you can only manage 3.

Start with what’s doable right now and build momentum from there.

Pro tip: Consistency beats intensity. 3 solid workouts every week > 1 crazy-hard session every fortnight.

3. Plan Your Split

Structure your week based on your goals and availability. Here are a few simple options:

• 3-Day Full Body: Great for beginners or busy schedules.

• 4-Day Upper/Lower Split: Ideal for building strength and size.

• 5-Day Split (Push/Pull/Legs): Good for advanced lifters with more time.

Not sure where to start? Come chat with one of our coaches — we’ll help you map it out.

4. Include the Essentials

A balanced plan should include:

✅ Compound lifts (squats, deadlifts, bench, rows)

✅ Cardio (even 10-15 min for heart health & endurance)

✅ Core work (planks, crunches, twists)

✅ Mobility & warm-ups (don’t skip them!)

5. Track Your Progress

Whether it's a notebook, app, or whiteboard, tracking your workouts helps you stay accountable, spot progress, and adjust as needed.

Celebrate those small wins: one more rep, heavier weight, better form — it all adds up.

6. Leave Room to Flex

Life happens. Missed a day? Don’t quit — adjust. Your plan should support your lifestyle, not stress you out. Adjust your schedule as needed, and permit yourself to reset.

7. Make It Enjoyable

Hate burpees? Don’t do them. Love lifting heavy? Lean into it. Your plan should challenge you, but also be something you look forward to. Variety, music, gym buddies — find what makes it fun.

Need Help Getting Started?

Our team at Oxley Fitness 24/7 is here to help you create a personalised plan, stay on track, and continue to show up. Whether you’re brand new or ready to level up, we’ve got your back.

Remember: Progress happens one session at a time. Build a plan that works for you, and watch what consistency can do. 🔥

Let’s train. See you on the floor!

Want a new training program? Book a session with us today.