The Best Workout Routine for You?

Before we dive in, let’s get one thing straight—there’s no single “best” workout plan for everyone. The best routine for you depends on your goals, experience, and individual needs.

That said, there are some fundamental evidence-based principles that will help any beginner build strength, confidence, and consistency in the gym.

Let’s break it down.

1. Resistance Machines Are an Underrated Tool for Functional Strength

Many people assume that free weights are superior to machines, but this isn’t the case and exercise selection very much depends on the YOU – as the individual.

At Precision One Coaching, we use machines strategically to help clients develop strength, stability, and confidence in their movement. Machines provide:

✅ Guidance & Support – They help control movement patterns, reducing the risk of poor technique.
✅ Improved Muscle Activation – Less need for stabilisation means you can better focus on the targeted muscles.
✅ Faster Progression – More control allows you to master movement patterns before advancing to free weights.

For example, if a client struggles with control in a squat, jumping straight into a barbell back squat isn’t always the best option. Instead, we might start with a machine-based alternative like the leg press to build strength safely and efficiently.

2. Start With More Single-Joint Exercises Before Multi-Joint Movements

In strength training, you’ll often hear about compound (multi-joint) exercises and isolation (single-joint) exercises.

While multi-joint movements (like chest presses or squats) are great for overall strength, beginners often benefit from a higher ratio of single-joint exercises first.

For example, before jumping into a chest press, we might introduce:

✅ Chest Fly (Machine) – Isolates the chest to improve muscle strength and control.
✅ Triceps Pushdown (Cable or Machine) – Strengthens the triceps, which assist in pressing movements.

By strengthening individual muscle groups first, clients can progress more efficiently when transitioning to multi-joint (compound) exercises in later phases.

This structured approach has helped many of our clients gain better control, reduce injury risk, and build strength faster.

3. Choose a Workout Plan You Actually Enjoy!

It doesn’t matter how “scientifically optimised” your programme is—if you hate your workouts, you won’t stick to them.

Your routine should be:

✅ Sustainable – Start with 2-3 sessions per week (this is enough for most people’s goals).
✅ Time-Efficient – Aim for 6 exercises per session, which can be completed in under an hour.
✅ Progressive – Start with moderate reps (8-12 per set) and increase weight as you gain control.

Bonus Tips for Smarter Strength Training:
✔ Start light & earn the right to lift heavier – Focus on mastering technique first.
✔ Control every rep – Avoid using momentum; focus on pausing in the end ranges of your movements.
✔ 2-4 sets per exercise is enough – More volume isn’t always better for beginners and we’d encourage only performing 1 set for each muscle group (maximum of 2 sets) to start: this can be progressively increased in time.