Fitness

Need a More Efficient Fitness Routine? Remove the Guesswork With These 5 Workout Splits Tailored By Goal.

Published

1 week ago

January 28, 2026

Need a More Efficient Fitness Routine? Remove the Guesswork With These 5 Workout Splits Tailored By Goal.

If you’ve ever walked into the gym and drawn a blank on what to do, you’re not alone. But instead of just whipping out a few reps on whatever piece of equipment is free, let us introduce you to workout splits.

As the name suggests, workout splits divide your workout sessions for the week based on body part, body region, or movement type, says Rebecca Stewart, CPT, a certified personal trainer, mobility coach, and pain-free performance specialist. “Splits are a way of organizing your workouts that’s most effective for your goals and lifestyle,” she explains. For example, someone focused on strength gains can plan their workouts around the big three lifts like squats, bench press, and deadlifts, while someone focused more on aesthetics, such as bodybuilders, might split their workouts by body part.

Meet the experts: Rebecca Stewart, CPT, is a certified personal trainer, mobility coach, and pain-free performance specialist. Sarah Pelc Graca, CPT, is a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching.

Workout splits are also great for those who want to progress specific lifts or get stronger in certain areas, which they may not be able to do as quickly with full-body training, Stewart says. (Although the full-body split exists, too.) Plus, divvying up your workouts into splits prevents overtraining issues like fatigue and muscle breakdown since each body part is allowed adequate time to recover (at least 48 hours).

Ready to get stronger? Here are the 5 best workout splits to try based on your lifestyle and goals, according to trainers.

5 Best Workout Splits For Every Workout Goal

1. Push/Pull/Legs Split

Best For Beginners

Monday: Push day (chest, shoulders, and triceps)
Tuesday: Cardio
Wednesday: Legs and core
Thursday: Rest
Friday: Pull day (back and biceps)
Saturday: Cardio or recovery (yoga, stretching, etc.)
Sunday: Rest

The push/pull/legs split is a great beginner workout plan that builds strength and muscle while still allowing generous recovery time. “Push/pull/legs is super effective because it’s built around how your body naturally moves, instead of just isolating one muscle at a time,” says Sarah Pelc Graca, CPT, a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching.

It makes your workouts more efficient, mimicking everyday functional movements, like lifting groceries, pushing a heavy door, or climbing stairs. The workout structure also allows for better recovery since you’re not overworking the same muscles day after day, though you’re still training them frequently enough to see great progress, Pelc Graca says.

Benefits:

Allows for ample recovery
Builds strength and muscle mass
No overlap in muscle groups
Focuses on weaker muscles with more intensity

Downsides:

Typically requires more equipment
May take longer in the gym
Less flexibility

2. Upper/Lower Split

Best For Weight Loss

Monday: Lower body (hinge focus)
Tuesday: Upper body (push focus)
Wednesday: Cardio or recovery (yoga, stretching, etc.)
Thursday: Lower body (squat focus)
Friday: Upper body (pull focus)
Saturday: Rest
Sunday: Rest

The upper/lower split can help with weight loss for a few reasons. First, “since you’re alternating muscle groups in an upper/lower split, your body gets just enough recovery while still staying active most days of the week,” Pelc Graca says. Plus, these workouts usually include big compound moves that work multiple muscles (like squats, rows, and push-ups). So, you’ll “burn more calories and build lean muscle” very efficiently, she says.

Also, when you organize upper/lower workouts by movement patterns like push, pull, squat, and hinge, you’re hitting your body in a well-rounded way which will help you increase strength, gain muscle, and lose fat, Stewart adds.

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Benefits:

Builds strength and muscle mass
Weekends are free
Hits each muscle group twice a week
Allows for adequate recovery between muscle groups

Downsides:

Lack of flexibility
Skipping a workout can create gaps in your progress
May take longer in the gym

3. Full Body Split

Best For Those With A Busy Schedule

Monday: Full body
Tuesday: Rest
Wednesday: Full body
Thursday: Rest
Friday: Full body
Saturday: Rest
Sunday: Rest

The full body split focuses on working all major muscle groups in each session. “It’s ideal for those with limited time who still want to see meaningful progress in strength and muscle development,” says Pelc Graca. “For a lot of people, especially those short on time, this is one of the most efficient and effective ways to train because two to three full-body workouts a week leads to great results when you’re consistent and focused on quality movement,” Pelc Graca says.

Benefits:

Efficient for busy schedules
Great for beginners and general fitness
Promotes full-body strength and muscular balance
Easy recovery with rest days between workouts

Downsides:

Workouts may be lengthier because they cover the full body
Limited exercises per muscle group compared to more targeted workout splits

4. Body Part Split

Best For Hypertrophy

Monday: Back
Tuesday: Chest and abs
Wednesday: Lower body
Thursday: Rest
Friday: Shoulders
Saturday: Arms and abs
Sunday: Rest

This one is often referred to as a “bodybuilder split” due to the emphasis on training each part of the body individually, says Stewart. “This split promotes muscle growth because you’re able to train each portion of the body with more intensity and more reps and sets than you could in a full-body workout,” she explains.

That said, this split is lengthier and if you miss a workout, it can throw off your entire plan. “I’d generally only recommend this plan for advanced lifters that want to dedicate more time to the gym,” Stewart adds.

Benefits:

Allows for adequate recovery
Focuses on training muscle groups individually
Builds strength and muscle mass
Helps identify and fix muscle imbalances and weaknesses since it works the different areas evenly

Downsides:

May require more time in the gym
Lack of flexibility
Skipping a workout can throw off the plan
Less suitable for beginners

5. Functional Training Split

Best For Experienced Lifters, Athletes Training For Performance, Or Those Training For Longevity

Monday: Full body pull day (hinge focused)
Tuesday: Full body squat and push day
Wednesday: Rest
Thursday: Rotational core work (such as Russian twists and planks)
Friday: Full body carrying and conditioning (such as farmer’s carry and sled pushes)
Saturday: Rest
Sunday: Rest

The functional training split is structured around movement patterns you normally do in everyday life (instead of isolating individual muscle groups). This split is helpful for athletic or performance-based training, and those who want to train to move well for as long as possible “since it blends strength and function for real-life application,” says Pelc Graca. So, when you train a farmer’s carry, it may mimic bringing in a heavy load of groceries, and when you do a sled push, it’ll make pushing a shopping cart or bulky piece of furniture easier IRL.

Just note that functional splits can be a bit more complex, which is why they’re usually better for folks who have some lifting experience. “These workouts are built around how we move in real life using complex moves—lifting, rotating, carrying, and bracing—instead of just working individual muscles, so they often involve more coordination and full-body control,” Pelc Graca says.

Benefits:

Builds functional strength and coordination
Improves athletic performance and injury prevention
Activates the core in most sessions

Downsides:

Less traditional, so may feel unfamiliar for gym-goers used to body part training
Requires thoughtful programming to balance volume and intensity

How To Find The Best Workout Split For You

While a lot comes down to your personal preferences and goals, here are a few tips to consider when thinking about your optimal training split:

Goals

Whether you’re aiming for muscle growth, weight loss, or overall fitness, select a plan that best suits your specific goals right now, says Stewart. For example, push/pull/legs splits are excellent for muscle growth, while upper/lower splits are typically best for weight loss, she adds.

Schedule

Decide how much time you can realistically dedicate to exercise each week and choose a plan accordingly, says Stewart. “A training schedule is going to be very different for someone who can train two to three days for 30 minutes, versus someone who wants to spend an hour in the gym five to six days a week,” she adds.

Injuries Or Weaknesses

If you have a shoulder injury, a whole day dedicated to shoulders isn’t going to be in your best interest, says Stewart. On the flip side, if you want to grow your bicep strength, for example, having a dedicated arm day might be better for your goals, she adds. Listen to your body and find a plan that feels best.

Recovery Needs

Depending on the demands of your job and lifestyle, you may need more or less recovery time. “Rest days away from the gym are important not only physically but also mentally so you don’t get burnt out on your training schedule,” says Stewart. Plus, regardless of the split chosen, Pelc Graca says it’s important to incorporate deload weeks (where you dial things back, whether it’s lifting lighter weights, doing fewer sets, or focusing on easier movement) or rest weeks every four to eight weeks to support long-term progress and injury prevention.

No matter what results you want to achieve or how experienced you are, workout splits are the key to organizing your exercise schedule to ensure you hit your goals. But here’s the ultimate secret: The most effective split is the one that best suits you and your lifestyle.

Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.

Fitness

8 Workouts that improve endurance and fat burning

Published

11 hours ago

February 5, 2026

Press Room

8 Workouts that improve endurance and fat burning

There’s a pervasive mentality in the fitness world that the best workouts leave you soaked in sweat and gasping for air. Popular phrases like “no pain, no gain” and “sore today, strong tomorrow” embody this pedal-to-the-metal mindset.

While there are legit benefits to exercising at or near maximum effort, “you don’t have to work at a 10 out of 10, or have it be the hardest workout of your life, for it to actually be beneficial,” Peloton instructor Rebecca Kennedy tells SELF. In fact, there are tons of unique gains you can score when you incorporate more low-to-moderate-intensity training into your routine. That’s what zone 2 cardio is all about.

Here’s everything you need to know about zone 2 cardio, including its amazing benefits and easy ways to weave it into your schedule. Plus, eight workout examples that fit the bill for zone 2, giving you ample options to experience the underrated awesomeness yourself.

What zone 2 cardio actually is

Simply put, zone 2 cardio is any form of movement that has you working at a low-to-moderate intensity for a sustained period of time, Grace Horan, MS, ACSM-EP, an exercise physiologist at Hospital for Special Surgery in New York City, tells SELF.

Zone 2 cardio is not about speed, power, or max strength but instead centers on slow, steady efforts performed over the long haul. Basically, it’s endurance training, Horan says.

Traditionally, zone 2 is defined as exercise that keeps your heart rate between 60% to 70% of its maximum level, but this is a generalization; for some people, zone 2 can happen at different percentages of max heart rate, Horan says. It’s better to think of it in terms of how intense exercise feels and how much it impacts your breathing. As Kennedy puts it: “If you can get on a phone call and have a conversation without having to stop and catch your breath, you’re likely in zone 2.”

Image: Freepik

Benefits of zone 2 cardio

Incorporating zone 2 cardio into your routine will deliver a host of health and fitness benefits. For starters, it helps your cardiovascular system run more efficiently. That’s in part because zone 2 training increases the size and density of mitochondria in your muscle cells, Horan says.

As you might remember from middle school biology, mitochondria are the “powerhouse” part of your cells that produce energy to fuel your movements. Beefing them up will help your body complete both workouts and tasks of daily living (like climbing the stairs and walking your dog) with less stress to your heart, lungs, and muscles, Horan says. Overall, people with larger and more dense mitochondria are more likely to have better cardiovascular fitness and metabolic health, she adds.

Zone 2 training also helps improve your body’s ability to burn fat (in addition to its go-to quick energy source, carbs) as fuel. This allows you to keep exercising for longer. “It’s really going to help build out your endurance and your aerobic base so you can do things for the long haul,” Horan says. That’s why zone 2 training is a core component of marathon training programs.

At the same time, frequently training with zone 2 cardio can also benefit you during higher-intensity exercise, like weightlifting or HIIT workouts. Specifically, you may notice that your heart rate comes back down quicker when you’re resting in between sets, Kennedy says. This translates to more efficient recovery intervals, allowing you to push harder again when it’s time to eke out the next round of reps.

How to know if a workout qualifies as zone 2

Many fitness wearables—like the Apple Watch, for example—use heart rate data to classify which zone(s) your workout falls into. And while these devices do a “relatively good job” at determining the zone, they’re based off a mathematical equation that’s not wholly accurate, Horan says. (The most precise way to measure your maximum heart rate is through a blood lactate test, which, obviously, most people aren’t doing.)

To actually understand if a given workout qualifies as zone 2, she suggests a simpler approach: Pay attention to your breathing and ability to talk. In a true zone 2 workout, “if you were to get on the phone with someone, they might know that you’re exercising, but you can still speak in paragraphs, no problem,” Horan says. If at any time during a zone 2 workout you can only get out a word or sentence at a time, it’s likely you’ve jumped up to zones 3 or 4 and need to decrease your intensity to return to zone 2, she says.

Another way to think about it is perceived exertion—basically, how hard it feels like you’re working. On a scale of 1 to 10, with one being almost effortless and 10 being max effort, a zone 2 workout should feel like a level 3 or 4, Kennedy says.

Lastly, you can evaluate how sustainable your pace feels. “Ask yourself: Could I sustain the pace that I’m going at for 30, 45, or 60-plus minutes without having to slow down?” Kennedy says. If the answer is yes, then you’re likely nailing zone 2.

Eight workouts to incorporate more zone 2 cardio into your routine

To really cash in on the benefits of zone 2 cardio, make sure each workout is at least 30 minutes long, Horan says. If your schedule allows, she suggests doing 60-minute (or longer) sessions at least twice a week, though three to four weekly sessions would be ideal. “The more time you’re able to spend continuously in zone 2, the better,” Horan explains.

The best zone 2 workouts are the ones you genuinely enjoy, because that means you’ll be most likely to do them consistently, Horan explains. Need some inspo? Here are eight examples that can fit the bill. They key with all of these is to keep close tabs on your exertion. For them to qualify as zone 2, make sure you’re staying at that level 3 or 4 and able to easily carry on a conversation the whole time.

Walking. Taking a brisk walk on the treadmill or outdoors is perhaps the simplest way to check zone 2 cardio off your list.
Jogging or easy running. This one is more for experienced exercisers who have the baseline fitness to sustain low effort while running. (For people newer to working it, the running motion–which involves the challenge of the “float phase,” where both feet briefly leave the ground–may inherently be high-intensity, no matter how “easy” they try to stride.)
Rowing. Hop on this cardio machine to get some zone 2 work, as well as a ton of other full-body benefits, like improved coordination and great core activation, to name a few.
Climbing stairs. The stairclimber machine at the gym can be surprisingly challenging, so you’ll probably need to take it at a pretty slow speed to ensure you stay in zone 2.
Cycling. Whether you’re outdoors or on a stationary bike, cycling is a great low-impact form of exercise that can also double as zone 2.
Hiking. This is a great way to reap the benefits of nature while also getting in some zone 2. Just make sure to slow your pace if you’re trekking on an incline to keep your effort level in check.
Swimming. Another stellar choice for low-impact zone 2 work, swimming is also great for strengthening your core and activating a bunch of different muscles. Check out these tips for getting started.
Very light weight lifting. Weight lifting in general typically qualifies as anaerobic exercise (which is too intense to meet the zone 2 criteria) but if you pick really light weights, perform exercises for high rep counts, and take minimal recovery, you may be able to meet the mark for zone 2, Kennedy says.

Original article appeared in Self

Fitness

Alaya F, Upside Down, Lifestyle, health, fitness, exercise, workout, alaya f workout routine

Published

23 hours ago

February 4, 2026

Press Room

Alaya F, Upside Down, Lifestyle, health, fitness, exercise, workout, alaya f workout routine

Last Updated:February 04, 2026, 13:19 IST

In a recent Instagram Reel, actor Alaya F shared how to do an upside-down arc, a position where she is facing the floor in a handstand position and balancing on dumbbells.

Alaya F often shares advance level exercises on her social media

Bollywood celebrities continue to raise the bar with their inspiring workout regimes, exercises and diets that support their glowing skins and vibrant personalities. Along the same vein, popular actress Alaya F recently came up with a unique ‘upside-down’ posture.

Taking to Instagram, Alaya performed one of her favourite exercises.

The actress, who was wearing a grey bralette and black shorts, first bent upright towards a pair of dumbbells placed adjacent to a wall. Upon firmly holding the dumbbells, Alaya gradually raised her left and then her right leg. The actress eventually reached a position facing the turf in a handstand position, creating an ‘upside-down’ arc.

Later on, Alaya raised the dumbbells one at a time while balancing herself against the wall with both her legs split widely. Having successfully completed her dumbbells raise, the actress returned to her original position and closed out the video.

What are the Benefits?

While unique and difficult to execute initially, the exercise that Alaya F showed in the video comes with an array of physical benefits. Since the actress must have done this upside-down exercise many times away from the spotlight on social media, one could

see that it has helped the actress build great muscle endurance.

Despite the awkward positioning, she was able to balance herself very well on a handstand. Goes without saying that the exercise strengthens the core. As the weight of the dumbbells puts pressure on our split-up legs, this exercise should also improve flexibility

in the hips and hamstrings.

Alaya F’s Fitness Routine Raises Eyebrows Again

The video of the upside-down exercise was not the first time that actress Alaya F caught people’s attention with her fitness regime. The actress previously spoke about embracing the ’75 Hard’ rule in her workout plans.

“I’ve just restarted this thing called the 75 Hard. It involves two workouts a day: one indoor and one outdoor, with each lasting a minimum of 45 minutes. One of them has to be outdoors,” she said, as quoted by NDTV Lifestyle. The actress also explores the

benefits of meditation and swears by many of her healthy lifestyle choices.

“I also drink 3.8 litres of water a day, read at least 10 pages of a non-fiction book, and follow a strict no-cheat-meal policy. Oh, and no alcohol allowed.”

First Published:

February 04, 2026, 13:19 IST

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Fitness

Joanna Lumley swears by ‘vigorous’ NEAT exercise to stay fit at 79 – here’s how to do it effectively

Published

1 day ago

February 4, 2026

Press Room

Joanna Lumley swears by ‘vigorous’ NEAT exercise to stay fit at 79 – here’s how to do it effectively

At 79, Joanna Lumley is proof that life doesn’t stop with age. If she’s not filming a new TV series, she’s travelling the world – and she’s just as active at home. While gym workouts aren’t for her, she stays fit with NEAT exercise.

Standing for Non-Exercise Activity Thermogenesis, NEAT exercise refers to any movement you do that isn’t intentional, like gardening or walking on your commute. For Joanna, it means housework, gardening and taking the stairs. In an interview with My Weekly magazine, she explained: ‘I don’t go to the gym but I do stuff with vigour, such as housework, gardening and going up the stairs two at a time.’

This type of exercise makes up significantly more of your TDEE (total daily energy expenditure, meaning how many calories you burn across each day), compared to the time you spend exercising in a gym or doing a planned workout. To be specific, NEAT makes up around 50% of your TDEE, while a planned workout typically only counts for around 10%. The more you fit movement into your day by doing housework, gardening or taking the stairs like Joanna (especially if you do them ‘with vigour’), the more energy you expend and the bigger the fitness benefits.

Karwai Tang//Getty Images

Joanna Lumley at Wimbledon, July 2025

One study on women aged 65+ found that just 30 daily minutes of light activity of this kind, including house cleaning, was associated with a 12% lower risk of death compared with being mostly sedentary. Those who got an additional 30 minutes of moderate activity were 39% less likely to die. Even more interestingly, senior study author Andrea Lacroix noted that as adults get older, they expend more energy doing the same activities they did when they were younger, meaning the older you are, the more you’ll get out of light NEAT exercise.

Inspired? Here are some other examples of NEAT to try:

Washing the car
Fidgeting
Walking upstairs
Walking the dog
Carrying grocery shopping
Gardening
Playing with children or pets
Using a standing desk
Using a desk treadmill
Walking to the gym, shops or office, instead of taking public or private transport

As Women’s Health UK’s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism. She secured her first role at Look Magazine, where her obsession with fitness began and she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!. Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner’s World and Red.Now, she oversees all fitness content across womenshealthmag.com.uk and the print magazine, spearheading leading cross-platform franchises, such as ‘Fit At Any Age’, where we showcase the women proving that age is no barrier to exercise. She has also represented the brand on BBC Radio London, plus various podcasts and Substacks – all with the aim to encourage more women to exercise and show them how.Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.