Stop Overcomplicating It: How to Build a Workout Routine That Actually Sticks
By Brooke — Your gym bestie who actually shows up at 5am. Will make you love leg day. ·
Let’s Be Real: The ‘Perfect’ Routine Doesn’t Exist
If I had a nickel for every time a client walked into the gym in Scottsdale with a printed-out, 6-day-a-week bodybuilding split they found on Pinterest, I could probably buy the entire smoothie bar. Listen, I get it. We want results, and we want them yesterday. But when you’re trying to build a workout routine that actually fits your life, those cookie-cutter plans are usually the first thing to get tossed in the trash three weeks in.
Fitness saved my life back when I was struggling with anxiety and a really messy relationship with food in my teens. It wasn't the fancy equipment or the perfectly tracked macros that did it—it was the consistency of showing up, even when I felt like a total wreck. That’s what I want for you. A routine shouldn't be a punishment; it should be the best part of your day.
The 'Three-Plus-One' Rule
I’m a huge advocate for keeping things sustainable. When you’re building your routine, I want you to focus on the 'Three-Plus-One' rule. Aim for three days of structured strength training, and add one day of 'movement for joy.'
Why three days? Because it’s doable. It’s hard to bail on a workout when the commitment is only three hours out of your entire week. Those three days are for your heavy compound lifts—think squats, deadlifts, presses, and rows. These movements give you the most 'bang for your buck' by recruiting multiple muscle groups and helping you build that foundational strength.
And that 'plus one'? That’s your non-negotiable fun. Maybe it’s a hike up Camelback, a hot yoga class, or just a long walk with a podcast while the sun is coming up. If you don't enjoy it, you won't do it. Period.
Progressive Overload: The Secret Sauce
People often ask me, 'Brooke, how do I know if my routine is actually working?' The answer is simple: progressive overload. It sounds like fancy science-speak, but it just means doing a little bit more over time.
If you deadlifted 100 pounds last week, try for 105 this week. Or, if you’re not feeling the weight increase, aim for one more rep with the same weight, or slow down your tempo. That little bit of extra challenge is what signals your body to adapt, get stronger, and change. Don't worry about being the strongest person in the gym today. Just worry about being 1% better than who you were last Tuesday.
Let’s Talk About Leg Day
I know, I know—everyone talks about it like it’s a chore. But if you’re following my program, we’re changing that narrative. Leg day is the foundation of everything. When you train your lower body, you’re working the biggest muscles in your body, which means your metabolism gets a nice little boost, and you’re building the functional strength you need to move through life with confidence.
My pro-tip? Focus on the mind-muscle connection. Don't just go through the motions. Feel your glutes fire during your hip thrusts. Feel your quads stretching during your goblet squats. When you actually feel the muscle working, you stop seeing it as a chore and start seeing it as a masterclass in what your body can do.
Building a Routine That Survives the 'Chaos'
Life is going to happen. You’re going to have a late night at work, a family emergency, or just one of those days where the anxiety feels a little louder than usual. That is not the time to throw your entire routine out the window.
If you can’t make it to the gym for 60 minutes, do 20. If you can’t get to the gym at all, do a bodyweight session in your living room. The 'all or nothing' mentality is the biggest enemy of progress. I’ve been there—I’ve had days where I wanted to quit everything because I missed a workout. But trust me: showing up for 15 minutes is still showing up. That consistency is exactly what builds the habit.
Your Homework for This Week
I want you to look at your calendar for next week. Don't look at it as a chore list. Look for the pockets of time that belong to you. Can you block out three 45-minute sessions? Can you pick one activity that actually makes you smile?
Stop trying to copy what that influencer on Instagram is doing. Your routine needs to serve your life, not the other way around. You’ve got this, and I’m right here cheering you on. If you ever feel stuck or just need a little extra encouragement to get those sneakers on, my DMs are always open. We’re in this together, bestie.
How does your current routine look, and what’s one thing you’re excited to change up this month? Let’s chat below!