Printable Workout Routine Websites?

There is all sorts on here including a 30 day beginers plan http://hasfit.com/beginner-workout-program/

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Bumping for later

Hi, I signed up to this site just to respond to this question. I've made some pretty extensive notes on what other folks have recommended here. I'll list those in a second; some of those recommendations are better than others.

First, I want to request your input - what would make an ideal "downloadable exercise program" for YOU? I really want to know, as I'm launching a new website and developing brand new programs for it. You can submit suggestions to me directly - this would be best for me, though I've bookmarked this thread and will check back. My contact page is here: http://getthefitness.com/contact/

If you want to signup for my newsletter to get notified when the site launches or programs become available, there's a link on that page. So, please help me design better downloadable fitness programs for women - after all, we need strong women to save the world. I'm serious.

One important note: there's a sh*tload of hype in this industry. It's not about "tricks" and "secrets", and there are no shortcuts. Fitness is not easy, but it's also not impossible. It's about a basic knowledge of functional movement, human adaptation, nutrition, and recovery. It's a chunk to learn, but anyone can learn it, and then you'll be able to cut through the hype and BS for the rest of your life. That's what my site is about - unlike some of those recommended. I wish I could teach it all in a sentence, but I can't. Here's a starting point on the exercise side: Strength is the foundation of athleticism, and muscle is the engine of metabolism. Use functional movements, and go from there.

That said, I checked out all of the suggestions in this thread, and here's my (edited-down) feedback, in order of my recommendations:

GOOD THINGS:
1. User jaxxie recommends http://startingstrength.com/ - Indeed, an excellent resource that teaches many of the principles of training, and adaptation, as well as biomechanics (proper postured execution) and good strength-building programs. I own and respect this book; this is one of the best resources you could start with for long-term effective training. Strength is the foundation of athleticism, and muscle is the engine of metabolism. I wouldn't necessarily say it's the best start for everyone, but that you'd be hard-pressed to find a more useful and legitimate manual to start with, or to augment any other program.

2. User swissbrit recommends http://hasfit.com/beginner-workout-program/
I watched a couple of his videos and browsed the site pretty quick - I like it, I'd recommend it for significantly overweight or sedentary folks. If you do some regular athletic activity, you might start with his intermediate stuff while learning something more fundamental like Starting Strength

3. User PeaceKitten recommends http://www.teambeachbody.com/get-fit/fitness-tools/workout-sheets - They offer a big range of highly-marketed commercial programs, like P90X. I've reviewed a good chunk of that program, and some similar ones - for many folks, this is a great place to get started or even to go for some variety as a novice athlete. I'm not a big fan, but that's because I'm big on education, and also big on efficient workouts - as in, not overworking or doing more than I need to to achieve the results I want. There are some really high-rep high-fatigue intervals in some of these programs. But they'll get you moving, they'll get you stronger, they'll get you fitter if you're not already an intermediate+ athlete.

4. User SenseiCole recommends http://printableworkouts.com/ (redirects to http://workoutlabs.com/)
This site is cool, slick, simple way to present workouts that fit into its' over-simple template. I admire the style, presentation, and functionality - the exercises are good, but if you are not knowledgeable about training/recovery/nutrition principles, you won't be able to use this very effectively.

5. User LadyZini recommends http://bodyforlife.com/ . Funny! This is the program that first got me in the gym in 2005. I got solid results with it, and consider it a fine place to start - do their 90-day challenge if you just need a place to start! But keep learning about functional movement and strength training in the meantime. This is a split bodybuilding/cardio machine program, which is not going to keep your body in balance long-term - plus, it's boring and less effective compared to many types of functional training. By the way, it was CrossFit that I discovered in 2007 that transformed my view of fitness and made me decide to pursue a career as a trainer.

6. User k_saenz recommends www.bodybuilding.com - yes, they are a great resource for bodybuilders. But it's really important to realize that bodybuilding is a sport that focuses on physique above performance, health, or well-being. Yes, building muscle in general is a great thing for health for everyone except those already exceptionally muscular - it's better than advice to "tone" with 3# dumbbells - but it's not the best way to athletic, revitalizing (and sexy-making) fitness. I read a couple of their articles, this one is pretty good, useful enough to recommend: http://www.bodybuilding.com/fun/9-tips-to-increase-metabolism.htm

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NOT-SO-GOOD THINGS:

1. This was depressing: http://www.nowloss.com/nowloss-diet.htm Poor workout examples I saw, but even worse: recommends a partial-starvation diet without regards to food quality as a good method to lose weight. Don't do it! I posted a fairly detailed response to this, dated June 11th 2013, and then a second round of dialogue in the comments today.

2. http://www.selfworkoutfinder.com/index2.php/get_results The exercises they present as far as I see are fine. But it's just not a great resource - all image-based hype, no education, low effectiveness. Low effectiveness and low efficiency means you're wasting your time, and not only that - wasting precious motivation. FYI: 3# dumbbells will NEVER get you fit. "Toned" is just a euphemism for "muscle tonus", a term which indicates there is residual tension in the muscle because it has been used at least a bit. "Tone" will never = "strong" or "fit".

3. http://www.noexcusesworkouts.com/ This might be a goos resource for some; I did not register in order to find out. Note the coach's credentials - all Ironman and marathons. Extreme-endurance distance events like these operate at relatively low intensity and put a LOT of stress and wear n tear on the body over time. Long-distance endurance sport is a specialty, much like bodybuilding on the other end of the spectrum. Fine as a pursuit, but not the path to a wholistic or rapidly-effective lifetime-enhancing fitness. He's a specialist.

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Wow. I invested a lot of time in that. I hope you found it useful, and if you're interested in a comprehensive approach to fitness that focused both on measurable performance and quality of health & life - check out my site! www.GetTheFitness.com


Mike