Maintaining a fitness routine that truly aligns with individual health goals and lifestyle can be a challenge at times. With the overwhelming array of fitness trends and advice, finding a personalized approach that works for you is more important than ever. This article brings together the insights of industry experts and thought leaders on the importance of tailoring fitness routines to meet personal needs. Whether you’re looking to improve strength, enhance flexibility, manage stress, or simply stay active, they offer 14 practical strategies to help you customize your fitness journey.

Adapt Routine to Changing Goals

My training routine has gone through multiple iterations over the years as my goals, fitness level, and life situations have changed. My training goals recently have been to improve proficiency in MMA, build strength in the powerlifts, and build muscle, all in the context of working full-time as a dad of 2. 

Because I only have a short amount of time to train on a daily basis, I’ve spread my training out over 6-7 days per week. When I do my weight work in the gym, I’ve managed to condense my training significantly by supersetting all of my exercises. 

Lastly, I’ve prioritized a select few exercises that are most relevant to my goal and always make sure I get those done first before I run out of time. Overall, this has worked very well for me thus far.

Piotr Lewandowski, Physiotherapist & Exercise Scientist, Sports Physio Online

Integrate Movement and Recovery Strategies

Integrating movement and strength training with strategies to boost mitochondrial health and support recovery has been crucial for achieving my health goals. I use regenerative red-light therapy to aid muscle repair and reduce inflammation after tough workouts. My clean eating habits and high-quality, U.S.-made supplements complement this routine, providing the necessary fuel for my body. 

This approach helps me maintain high energy, enhance cognitive function, and recover efficiently. It’s like creating a tailored health plan where every component—from workouts to diet to recovery tools—works together harmoniously, keeping things effective and straightforward.

Rick Eckerson, Co-Founder, Former Personal Trainer & Bodybuilder, Ready4 Health

Set Clear Objectives and Enjoy Activities

I start by setting clear objectives, like improving endurance or increasing muscle tone. I then choose activities that I genuinely enjoy, which helps me stay motivated. For example, if I’m focusing on cardio, I might go for regular bike rides or jogs in the park. If I’m aiming for better muscle tone, I’ll include strength training with weights or body-weight exercises.

I also make sure my routine fits seamlessly into my daily life. If my schedule is tight, I opt for shorter, high-intensity workouts that can be done at home. On weekends or when I have more time, I might go for longer sessions or try out new classes.

Daisy Cabral, Dynamic CEO, Bella All Natural

Holistic Approach to Aging and Fitness

As a former competitive bodybuilder, my overall goals and needs have changed. While I still focus on weight training to retain muscle, walking, yoga, and pickleball have become priorities. Strength is vital, but so are mobility, flexibility, and endurance. As we age, it’s important to assess where we are and where we want to go. Before, my goal was to win trophies; now, my goal is to be a mobile, agile 80-year-old. 

No matter what your age, it’s important to look at your fitness routine holistically. Be sure to incorporate components of cardiovascular workouts, strength training, and flexibility. These together will help prevent injury and ensure a long, active life. You only get one body, so be sure to take care of it!

Allison Jackson, Fractional Chief Well-Being Officer

Design Efficient Routine for Busy Schedule

To match my health goals and busy lifestyle, I’ve designed a fitness routine that fits my packed schedule. Since my company keeps me busy, I focus on quick workouts like 20-minute high-intensity interval training (HIIT) and exercises I can do at home. I aim to stay fit and reduce stress by combining strength training with cardio exercises. I also do short meditation sessions to keep my mind clear and focused. This simple and efficient routine allows me to stay healthy without affecting my work.

Shane McEvoy, MD, Flycast Media

Optimize Early Mornings for Exercise

All entrepreneurs will say we don’t have time. As a parent, I have to be more conscious about how best to optimize my time and prioritize my time for Wu Wei (the Chinese practice of stress relief) and exercise. Believe it or not, how and when you exercise and relax has a lot to do with your body’s constitution. 

I optimize my early mornings. I get up at 5:45 a.m. to take a beautiful hour-long walk in the mountains. These 60 minutes help me clear my head, wake up my body, listen to music, admire the mountains, and do nothing productive so I am ready for a day of work.

I come home to make myself a hearty breakfast that is Chinese-medicine-approved and packed with five colors and nutrition. Morning breakfast should be the biggest meal of the day to fuel you up for the day. For people with weak digestion, when you wake up without an appetite, I highly recommend the morning walk. By the time this is all done, I help my family prepare for school, etc. This way, my mind and body are ready to handle the daily demands.

Jiaming Ju, Licensed Traditional Chinese Medicine Practitioner, Kun Health

Combine Strength, Cardio, and Flexibility

I’ve mixed things up to hit my health goals and fit my lifestyle. I combine strength training with cardio and some flexibility work. For example, I do stuff I enjoy, like cycling and weight-lifting, plus some yoga and stretching to stay flexible. I’ve also made it work with my busy schedule by opting for shorter, high-intensity workouts and fitting them in when it’s convenient. This way, I stay consistent without feeling overwhelmed. By tweaking my routine as needed, I keep it effective and easy to stick with.

Gary Hemming, Commercial Lending Director, ABC Finance Limited

Focus on Wellness Post-Cancer

I am a two-time breast cancer warrior, and I have made many lifestyle and diet modifications in order to reduce the risk of recurrence and maintain a healthy mind and body. Exercise, both cardio and strength, is an essential part of my overall wellness, and it plays a key role in reducing my risk of cancer recurrence. I devote at least 2 hours a week to strength training and at least 2-3 hours a week to cardio. I feel amazing both physically and mentally!

Andrea Berkowitz, Owner, Warrior Girl Gifts, LLC

Personalized Fitness for Unique Goals

I’ve customized my fitness routine that includes strength training, cardio, and flexibility exercises to meet my unique health goals and lifestyle. I devote three days a week to strength training in order to increase muscle mass and boost metabolism. For heart health, cardio exercises like cycling or jogging are incorporated twice a week. Stretching exercises and yoga are included to improve flexibility and lower stress levels. This well-rounded strategy makes sure I maintain my fitness while managing my hectic schedule.

Aqsa Tabassam, PR & Brand Manager, RevenueGeeks

Revamp Routine for Specific Time Windows

With two young kids, a full-time job, and a side consulting business, I’ve had to completely revamp my fitness routine to fit within very specific windows of time—30 minutes here, an hour there at totally random intervals. I’ve invested money in far more home-gym equipment that allows me to squeeze in a quick workout before, say, picking up the kids from preschool during the week. 

The same goes for our Peloton bike, which offers classes that range from ten minutes to an hour. I’ve also always been a big runner, so I’ve been able to incorporate that as well. So instead of doing just a couple of huge workouts during the week, lasting nearly two hours, I’m instead working out nearly every day, giving myself a hyper-focused routine that I can get done in as little as 30 minutes. I’ve seen a huge difference in that philosophy this year.

Steve DiMatteo, Owner, Cleveland Vintage Shirts

Mindful Fitness for Physical and Mental Health

Tailoring my fitness routine has been an essential part of my life as a psychotherapist, and I have approached it with the same intention and mindfulness that I apply in therapy. Understanding that physical and mental well-being are intertwined, I incorporate exercises that not only challenge me physically but also promote mental clarity. I gravitate toward activities like yoga, which fosters both strength and relaxation, creating a balanced energy flow that mirrors my therapeutic practice. 

Being mindful of my busy schedule, I prioritize short, high-intensity workouts during the week to stay engaged without feeling overwhelmed. I also find value in outdoor activities like hiking, which allow me to connect with nature and foster introspection—an essential aspect of my work. My fitness routine is flexible, adapting as my life circumstances and goals change. This adaptability ensures that I maintain a healthy relationship with exercise, focusing on how it empowers me rather than feeling like an obligation.

Kristie Tse, Founder & Therapist, Uncover Mental Health Counseling

Incorporate Muay Thai for Comprehensive Fitness

Incorporating Muay Thai into my fitness routine has been transformative for aligning with my specific health goals and lifestyle. The combination of intense cardiovascular workouts, strength training, and technique work not only builds physical endurance but also sharpens mental focus and discipline. 

I integrate Muay Thai into my routine by scheduling regular training sessions that fit around my professional commitments, ensuring consistency without sacrificing productivity. The structured nature of Muay Thai sessions provides a clear path to achieving both short-term fitness milestones and long-term health objectives. 

This tailored approach not only keeps me physically active but also helps manage stress and maintain overall well-being. Prioritizing this dynamic form of exercise has proven to be both effective and enriching, supporting my professional and personal balance.

Robert Roth, CEO, Quote For Solar Group

Prioritize Exercise With Structured Planning

To start, add time for exercise to your calendar! It is so easy to get pulled in so many directions, and your appointment with yourself to work out is essential! From there, consider all your options. Make a list, then put it in order of what you like most. Get started with your top one, two, or three exercise activities. Once you have been exercising for a while and want to consider different options, you can go back to your list. 

A few thoughts: 

• Consider whether you prefer a social activity, such as pickleball or Zumba, doing something with an exercise buddy, or on your own. 

• Do you want something you are listening to while you exercise? 

• Be smart with your attire, especially shoes, ensuring they are right for the activity. 

• Have water and be consistent with drinking it! 

• How can you make your exercise fun?

Cathy Liska, CEO, Center for Coaching Certification

Efficient and Consistent Fitness Approach

Efficiency and consistency are the two aspects I consider when devising ways to match my physical-fitness regimen to my individual health goals and hectic schedule. Specifically, I strive to maintain a healthy weight, maintain high levels of energy, and handle stress adequately. Therefore, being an entrepreneur has made me need to get the most out of every minute I exercise. 

To achieve this, I have a brief early-morning workout involving cardio exercises mixed with some strength training. This speeds up my metabolism and increases my alertness during the rest of the day. HIIT is great for such purposes since it combines intermittent intense exercise with moderate ones lasting 30 minutes. 

Yoga and mindfulness sessions have also become part of my weekly routine, which helps me manage stress. From them alone, I can keep myself centered, which really matters in terms of mental clarity and resilience at work, especially when things are moving fast. 

Otherwise, when long hours confine me behind my desk, walking or stretching for short breaks is one way I manage to stay active throughout the day. It is crucial to minimize fatigue while maintaining constant energy levels. Aligning it directly with what I want to achieve by making sure it fits well within my daily routines has enabled me to come up with a balanced, superb approach towards wellness that will always be consistent. 

As such, this personal-led routine supports not only my physiological welfare but also enhances the efficient execution of tasks in my current capacity professionally.

Khurram Mir, Founder, Kualitee

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