Whether you’re working out at the gym or rolling out a mat in your living room, a balanced routine can do more than just keep you fit – it can lift your mood, clear your head and help you feel stronger inside and out. It’s a lot like making a good recipe: strength to power you up, cardio to get your heart pumping, flexibility to keep you limber and plenty of rest to help you bounce back stronger.
“Being ready for the big game requires more than just practice,” says Matthew Jay, Newcastle Knights High-Performance Manager. “Players are doing weights sessions every week, high-intensity cardio training and spend the day after every game engaging in active recovery. It’s this mix that helps them to stay strong throughout the game.”
You don’t need to be a pro athlete to benefit from mixing up your routine. With the right mix, you’ll be set to hit your fitness goals and enjoy every step of the way. Whether you're aiming for muscle gain, weight loss or simply better overall health, a structured plan that works for you makes the journey easier.
We spoke with Matthew Jay about ways to create a balanced weekly workout plan for you.
The core elements of a balanced weekly workout plan
To get the best results, your weekly workout plan should include all the main components of fitness:
Strength: Building muscle and increasing strength are cornerstones of fitness
Cardio: Improve cardiovascular health and endurance
Flexibility: Increase range of motion and prevent injuries
Mobility: Improve joint function and movement patterns
Rest: Essential for recovery and muscle repair. Make sure you include it!
“Focusing on just one part, like strength or cardio, may feel like the fastest way to reach your goals, but a balanced plan that hits all these areas is the way to go. Plus, it’ll help you stay on track and see even better results,” says Matthew.
Getting started: Assess your goals and fitness level
Everyone moves their body for different reasons – to feel stronger, improve flexibility, support healthy weight management, or simply feel more energised day to day. So what’s driving you?
Before diving into any new workout plan, it’s worth taking a moment to reflect. What do you want to get out of your movement routine? Where are you starting from, and what feels realistic for your lifestyle right now?
Your plan doesn’t need to be intense, it just needs to work for you. Here are some questions Matthew recommends asking yourself:
What’s your main goal? Are you looking to build strength, move more consistently, improve flexibility, or support your overall wellbeing?
Where’s your fitness at right now? Whether you’re just starting out or getting back into a groove, your plan should meet you where you are and grow with you.
How much time do you have? Be honest about what fits into your week. A plan that works with your schedule (not against it) is more likely to stick.
“Setting your intentions now can help you create a routine that feels motivating, doable and aligned with your personal goals, whatever they may be,” Matthew says.
Core elements to include each week
Your workout plan should reflect your goals, current fitness level, and any health considerations. It’s always a good idea to check in with your doctor or a healthcare professional before starting something new.
Once you’ve got the green light, Matthew suggests focusing on a few key pillars to help build a balanced and sustainable routine.
Strength training (aim for two to four sessions per week)
Strength training (also called resistance training) is your ticket to a stronger, leaner body and is key for fat loss, muscle gain and improving overall strength. It may involve weights (like dumbbells or kettlebells) or your own bodyweight. A balanced strength plan can look like:
Upper/lower split: One day for upper body, another for lower body.
Full-body workout: A hit-everything at once approach in one session.
Push/pull/legs split: Push (chest, shoulders, triceps), pull (back, biceps) and legs (quads, hamstrings, calves).
Cardio (try for two to three sessions per week)
Whether you’re in the mood for steady-state or interval training (HIIT), cardio is key to improving endurance and burning energy. Regular cardio can help improve your overall health and sleep, while increasing energy levels. Here’s the breakdown:
Steady-state cardio: Think jogging or cycling which are great for building endurance.
HIIT: A faster way to torch fat, improve metabolism and burn more calories in less time.
Mobility/flexibility (one or two sessions per week)
Yoga, stretching and foam rolling are your go-to moves for improving flexibility and keeping your muscles feeling good. They help with blood flow and reduce the risk of injury. Make these practices part of your routine and you’ll feel the difference.
Rest/active recovery (one or two days per week)
Active recovery is all about giving your body time to repair without coming to a complete stop. Light movement like walking or gentle cycling helps boost circulation, ease muscle soreness and support the healing process – all without putting extra strain on your body.
It’s easy to think that pushing harder leads to faster results, but rest and recovery are just as crucial as the workouts themselves. Without enough downtime, your muscles don’t get the chance to rebuild and come back stronger.
“Recovery is a game-changer. Without it, you won’t get anywhere. Make sure to rest up so your muscles can rebuild stronger,” says Matthew.
How to personalise your workout plan
A good workout plan should be flexible to accommodate your schedule, recovery needs and fitness level. Now that you’ve got the basics, here are some tips to personalise your workout plan:
Check your schedule and see when you can fit in your exercise routine. Morning, after work or during your lunch break, it doesn’t matter as long as you’re moving.
Mix up your exercises and find something that you enjoy. This way you’re more likely to feel motivated and want to exercise.
Listen to your body and adjust the intensity for your workout. Remember, a low-intensity yoga session can be just as beneficial for your body than a strength session.
Don’t worry if you need to skip a workout! The impromptu rest might benefit your body. But make sure you don’t turn this into a habit.
Update your plan every four to six weeks to keep challenging yourself and work towards your goals.
FAFQs (Frequently Asked Fitness Questions)
1. How many rest days do I need?
Most people need at least one to two full rest days each week. If you’re doing high-intensity workouts, you might need more.
2. Can I combine cardio and strength on the same day?
Yes, you can absolutely combine cardio and strength training in the same session and still build strength, muscle and overall fitness.
That said, research suggests it may be helpful to give your body a bit of space between the two, ideally around 2–6 hours apart, especially if you’re working on things like power or performance.
If that’s not realistic for your routine, no stress – just try to do your strength training first, followed by cardio. Or, if it suits your schedule better, you can alternate cardio and strength on different days.
3. What if I miss a workout?
Don’t worry if you miss a workout. Just pick up where you left off and keep going. The key is consistency, so don’t let one missed workout derail your progress.
4. How do I prevent overtraining?
To avoid overtraining, listen to your body. If you feel burnt out, extra sore or just off, take an extra rest day to recover.
How to track and adjust your plan
As you build momentum, it’s worth checking in on how your body’s responding. A bit of reflection can help you stay motivated and make sure your workouts are still working for you.
“Tracking your progress doesn’t have to be complicated,” says Matthew. “Even jotting down how you feel after each session can help you notice patterns and small wins.”
You can use a workout planner – digital or printable – to log your sessions and keep an eye on changes in strength, cardio fitness or flexibility.
Every four to six weeks, take a moment to reassess. Are you moving toward your goals? Does your body need more rest, a little extra intensity, or just something new to keep it interesting?
“Stay open to adjusting your plan,” Matthew adds. “It’s not about being perfect – it’s about keeping things sustainable and enjoyable so you can keep showing up.”
Ready to build your workout routine?
Start by getting inspired. Explore more health and fitness articles packed with tips to help you move well, feel strong and stay motivated.
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And if you’re easing back into exercise or managing an injury, you might be able to claim on physio visits with your Extras cover. Log in to your member account to check you’re covered and use our First Choice network to find a trusted provider near you.
Please note: The information throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner.