How to Build the Perfect Workout Plan

 

A workout plan can sound like it needs to be complicated.

Pick the right split. Choose the right exercises. Decide how many days to train. Figure out what equipment to use. Make sure it fits your goal, your schedule, your energy, and your real life.

And that is where so many women get stuck.

Not because they are lazy. Not because they do not care. But because they are trying to follow plans that were never built around their actual life in the first place.

In this episode of Embrace Your Real, we are breaking down how to build a workout plan that actually works. Not the kind that looks good on paper and falls apart two weeks later. The kind that fits your goals, works with your obstacles, feels realistic for the season you are in, and helps you stay consistent long enough to see results.

What’s Discussed:

  • Why a workout plan needs to start with a clear goal

  • How to identify the obstacles that have gotten in your way before

  • Why realistic always beats impressive when it comes to consistency

  • How to choose movement that you actually want to come back to

  • What makes a workout plan the right fit for your life

  • Why writing your own workouts can make consistency harder

  • How a structured plan helps you stop guessing and start showing up

The Movement With Julie app was built for women who want a clear plan without the overwhelm of creating one from scratch. Inside the app, you get five brand-new workouts each week, 30-minute and 60-minute options, minimal equipment workouts, and the flexibility to train at home, in the gym, or wherever life takes you. Head to movementwithjulie.com to get started.

And if nutrition is the piece you want to make sure supports your workouts, Macro Counting Made Simple helps you understand how to fuel your body without restriction or overwhelm. Head to macrocountingmadesimple.com to get started.

If you loved this episode, you will also love Episode 613: The Best Workout Split to Follow in 2026. It is the perfect next listen if you want help choosing a workout split based on how many days you can realistically train each week.

If you want more from me, be sure to check out…

Transcript

(0:00) Hey there, beautiful human. You're listening to Embrace Your Real with me, Julie Ledbetter, (0:05) a podcast where I empower you to just be you. With each episode, I give you a dose of real talk and (0:12) actionable advice for building your confidence, honoring your body, and unconditionally loving (0:17) your authentic self.

Stay tuned if you're ready to Embrace Your Real. Let's get in, let's go. (0:27) Hello and welcome back to another episode on the Embrace Your Real podcast.

Today we're (0:32) talking about something that I get asked all the time, and that is how do you actually build a (0:36) workout plan that works? Like not a workout plan that looks good on paper, not one that you follow (0:41) for a couple weeks and then abandon, a workout plan that actually fits your life, that works (0:46) towards your goals, and that you can actually stick with long-term because here's what I see (0:50) happen over and over again. Women either spend hours trying to piece together their own plan (0:54) from random workouts that they found on the internet, they end up overwhelmed, inconsistent, (0:58) or they follow some program that was just not built for their life and they burn out in a month, (1:03) or they are just winging it every time that they work out, and then they're wondering why (1:07) they're not seeing results. And I just want to say that none of that is your fault.

Like nobody (1:11) ever taught you how to actually build a plan that works for you until today. So I'm going to be (1:15) walking you through exactly how to do it step by step, and hopefully by the time that we're (1:19) done with this episode, this is going to feel so much simpler than you initially thought. Before (1:24) we dive in though, I want to share this review.

It came from Martha Bennett. She gave a five-star (1:28) review and said spot on, spot on, spot on. Julie gives advice and direction that I've prayed for.

(1:33) I can actually tell a difference in my mindset towards myself after listening to her talk about (1:38) accepting yourself while she still has simultaneously pushed me to continue to reach (1:43) for my goals. Julie, thank you for this podcast. I love this, and this is so true.

(1:47) Like this is what I want you to get out of it, is that you can absolutely accept and embrace (1:53) where you're at, but have this yearning towards wanting to accomplish more. I think that both (1:59) of those things should be happening at the same time. And I think we live in a world where people (2:06) say, well, just accept where you're at.

And then people feel bad for having goals. Or if you have (2:11) goals, people criticize you for having those goals and be like, you need to be more selfless. (2:17) And so I think my hope and prayer every time that you listen to this podcast is that you (2:22) can feel like you can simultaneously accept who you are, who God has created you to be, (2:27) but also have big goals, have big dreams for your health and fitness, for your life in general.

(2:34) And so thank you for tuning in and thank you so much for taking time out of your (2:38) day to send in this review. This is exactly an answer to my prayer of just, Lord, I pray that (2:43) every time I turn on this podcast and I turn on this mic to record these podcasts, (2:48) that you would be honored, you would be glorified and people would just feel like they can both (2:55) accept, embrace who they are, but also have this yearning and desire to achieve more and (3:02) how to do that in a practical way. So thank you so much, Martha.

If you guys could (3:06) scoot over to Apple Podcasts and leave a reading interview, that would mean the absolute world (3:10) to me and our team. Just kind of know how the podcast is helping you or maybe a specific (3:14) episode in general. All right, let's just dive right into it.

So step one, you have to (3:18) get crystal clear on your goal. And this sounds so obvious, but I cannot tell you how many women (3:23) skip this step. And then they wonder why they're spinning their wheels.

You cannot build a plan (3:27) without knowing what you're building towards. So I want you to get really specific, not just, (3:32) I want to get really fit or I want to lose the weight. What does that actually mean to you? Do (3:36) you want to build muscle and get stronger? Do you want to lose body fat and feel more defined? (3:40) Do you want to have more energy? Do you want to feel confident in your body? Do you want to (3:43) improve your overall health long-term? Because your goals determine everything that comes after it.

(3:49) It determines what kind of workouts you should be doing, how many days a week you should be (3:53) training, how you should be feeling your body with your nutrition and what progress actually (3:57) looks like for you. So I need you to get very, very specific. I need you to write it down (4:02) because that goal is going to be your North Star for everything else.

(4:06) Step two, I need you to identify your obstacles. This is the step that most workout plans (4:12) completely ignore it. And it's honestly one of the most important ones in my opinion, (4:15) because if you've tried and struggled to stay consistent before, and most of us have, (4:20) there was a reason for that.

And if you do not identify the reason and plan around it, (4:24) it's going to trip you up time and time again. So I want you to get honest with yourself. (4:28) What has gotten in the way before? Is it time? Is it not having the right equipment? (4:32) Is it your schedule being completely unpredictable? Is it that you're traveling a lot? Is it that (4:36) you have kids at home and you're really just having a hard time feeling like it's impossible (4:42) to carve out like an hour for yourself? Is it that you maybe you get really bored easily (4:46) doing the same thing over and over again, and that is what is killing your motivation.

(4:50) Whatever your obstacles are, I need you to name them. I need you to write them down (4:54) because your perfect workout plan needs to be built around those obstacles, not in spite of (4:59) them. A plan that ignores your real life is a plan that will not last.

Let me say that again, (5:05) a plan, a workout plan or a nutrition plan for that matter that ignores your real life is a plan (5:11) that will not last long-term. Step number three, I need you to get honest about what is actually (5:17) realistic for you right now in this season of your life. Not what you wish you could do, (5:22) not what you did three years ago before your life got super busy, not what your friend does (5:27) or the woman that you follow on Instagram do, what you can actually sustain week in and week (5:32) out in your real life right now in this season.

And I want you to hear this without judgment (5:37) because there is really no wrong answer here. Like maybe right now, realistic looks like three (5:43) days a week. Maybe that looks like 30 minutes a day max.

Maybe it looks like working out at home (5:48) because getting to the gym is just not happening in this season. Maybe it looks like two days (5:52) a week because you're postpartum or you're going through something just really hard and (5:56) you're genuinely maxed out. Whatever realistic looks like for you right now, I need you to (6:01) own it because a realistic plan that you can actually follow will always produce better results (6:07) than the ambitious plan that you abandon after two weeks.

Let me say that again. A realistic plan (6:13) that you actually follow will always produce better results than an ambitious plan that you (6:20) abandon after two weeks always. The goal here is sustainability and sustainability starts with (6:26) honesty.

Step number four, I need you to find a form of movement that you actually enjoy. This one (6:34) matters so much more than people give it credit for because here is the simple truth. If you hate (6:39) your workouts, you are not going to do them.

You might white knuckle it for a few weeks, (6:43) but eventually the thing that you dread is the thing that you skip and then you skip it again (6:48) and then you skip it again and then you have fallen off completely. So I need you to find (6:52) something that you actually like. Maybe that is strength training.

Maybe that's walking. Maybe (6:57) that's dancing in your living room. Maybe it's just a combination of things.

Maybe you love (7:01) strength training, but you also love Pilates, but you also love running. It does not have to (7:05) look a certain way to count. Movement that you enjoy is movement that you will come back to (7:11) time and time again and coming back to it consistently is the whole entire game here.

(7:17) For me personally, strength training with dumbbells, that is my thing. I genuinely love the feeling of (7:23) getting stronger. I love picking up the dumbbells and picking them up heavier than I could the week (7:28) before or the month before.

I just love getting stronger. I don't know. There's something about (7:32) it that I just crave and I feel on top of the world after my workouts and quite frankly during (7:38) my workouts.

When I'm lifting heavier and I'm like, oh frick, this is so freaking hard, (7:43) but I feel so strong. Man, there is nothing that tops that in my opinion. I personally love how it (7:49) makes my body feel.

I love how it makes my body feel strong and performs well. And because I love (7:55) it, I show up for it consistently. I don't have to force myself.

I just go. The guy just head into (8:01) my garage when Blake falls asleep and for his nap during the day and I just get it done. (8:06) And that's what I want for you too.

I want you to find a form of movement that does not feel (8:10) like punishment because it's actually something that you want to do. And this is also something, (8:15) if you follow me on my personal Instagram, I typically share my morning runs or weighted (8:19) walks. I have fallen in love with stroller walks and stroller run runs.

There is something about it (8:26) in the morning and a lot of you guys say like, how do you get Blake? He's a toddler. How do you (8:30) get him to stay in the stroller? I'm just telling you, like you will figure it out. (8:34) All right.

I have a stroller that has a snack tray now, but for a while he didn't even have (8:39) that. But now as he's getting older, he does need some more distraction and snacks will always (8:45) be the thing for toddlers. Like if you have a snack in front of them or if you have a drink (8:49) in front of them, I let him bring a couple toys that he can play with during my walks or during (8:54) my runs.

And it's just something that we do. It's a part of our routine and he knows it now. (8:58) Like he knows after he gets up, he has, you know, one slice of bread and then the rest of (9:03) the bread and the milk go on the run with us.

Like he just knows that that's what we do. And (9:08) you stay consistent with it. Toddlers thrive off of routine.

So I'm just telling you, man, (9:13) finding movement that makes you feel good and that does not feel like punishment is something (9:19) that you will sustain long-term. Step number five, find a plan that checks all four of those boxes. (9:25) Okay.

So now that you know your goal, you know your obstacles, you know what is realistic in this (9:30) season of life and you know what movement you enjoy. Now you need a plan that kind of brings (9:35) all of that together. And this is where I want you to really think carefully because a good (9:39) workout plan is not one that looks challenging or impressive or that you found on Pinterest or (9:44) Instagram.

A good workout plan is one that actually works towards your specific goal (9:49) and is built around your specific obstacles that fits your realistic schedule and that involves (9:54) movement that you actually want to do. So I need you to ask yourself, like does this plan (9:59) that I'm looking at or interested in help me work towards my goals? Does it account for my (10:03) life and my limitations? Can I realistically follow this week after week without burning out? (10:08) And does it involve movement that I enjoy and that I will keep showing up for? And if all (10:14) of those answers are yes, that's your plan. That's the workout plan that you should follow.

And if (10:19) the answer to any of those is no, I need you to keep looking because the right plan does exist. (10:23) It just has to be the right fit. Step number six, do not write your own workouts.

I know this (10:29) might sound counterintuitive, but hear me out. Writing your own workouts is one of the biggest (10:34) reasons why women stall on their fitness journey, not because they're not smart enough or capable (10:39) enough to do it, but because when you write your own workouts, you are making decisions likely. (10:45) And this is, you know, this is obviously going to be for the mass majority of people.

If you (10:50) are a certified personal trainer, you've been doing this forever, you love writing your workouts, (10:53) you know how to write an actual workout plan that's balanced and that fits your life. (10:57) This is obviously not the advice for you. I'm talking to the other 98% of people, okay? But (11:03) when you write your own workouts, you're making decisions in the moment about what to do, (11:07) how many sets, how many reps, how to progress, how to structure your week.

And that decision (11:11) fatigue can be exhausting for many people. And it opens the door to doing whatever you feel like (11:16) instead of actually what is going to move you towards your goal. Instead, following a structured (11:21) plan that is going to remove all of that.

You don't have to think, you don't have to (11:25) decide, you just literally have to show up and execute. And because the plan is built with (11:30) intention and progression in mind, you are always moving forward even when you cannot see it (11:35) happening day to day. And personally, this is exactly why I built the Movement With Julie (11:39) app the way that I did.

So you never have to wonder like what to do. You literally just (11:43) open the app, you follow the workout, trust the programming is doing its job. You get five (11:48) brand new workouts every single week on Saturdays, they release in the morning at 8am Mountain (11:52) Standard Time, you have a 30 minute or 60 minute option.

All you need is a few pair of dumbbells (11:57) in a small space. If you want to learn more, you can go to sale, S-A-L-E dot movement julie.com. (12:02) But again, please keep in mind if dumbbell workout strength training is not something that you are (12:07) actually going to enjoy long term, my program's not for you. But for those of you who are busy (12:12) and do enjoy that strength training with dumbbell only, maybe my program would be a good fit.

So (12:17) you can head over to sale, S-A-L-E dot movement with julie.com. Step number seven, be consistent. (12:23) And I want to close this one out because this is the step that makes every other step actually (12:29) matter. Like the most perfectly designed workout plan in the world means absolutely nothing (12:34) without consistency, like nothing.

A mediocre plan followed consistently will always outperform (12:40) a perfect plan followed sporadically, like every single time. And consistency does not (12:46) mean perfect. It means that you are not never missing a workout or that every session is going (12:50) to be your best one.

It just means that you keep showing up like week after week, even when life (12:55) gets busy, even when the motivation is low, even when the progress feels slow, you just keep going. (13:00) Because here's what consistency over time actually produces. It produces results that (13:05) last.

It produces a body that gets stronger and more defined and more capable with every (13:10) passing month. It produces a relationship with your body and with movement that's built on trust (13:15) and commitment instead of guilt and obligation. And that's honestly worth everything.

So build (13:20) the plan, follow the plan, and then just keep showing up for it. That is truly the whole thing. (13:26) All right, I want to do a quick recap of how to build your perfect workout plan and what we (13:31) talked about today.

Just kind of wrap it up with a bow so that you can take these tangible, (13:36) practical tips and apply them to your scenario. Step number one, I need you to get crystal clear (13:41) on your goals. Be very specific about what you're working towards in this season.

Step number two, (13:46) identify your obstacles. Name what has gotten in the way before, like think about the last (13:51) six weeks. If you've been super consistent, congratulate yourself.

If you've been super (13:55) sporadic, try to figure out what has gotten in the way and I need you to name it and then (14:00) build your plan around that. Step number three, I need you to get honest about what is realistic (14:05) in your life right now. Remember that sustainability always beats ambition.

(14:10) Step number four, I need you to find a form of movement that you actually enjoy because (14:14) enjoyment, it is what is going to make you come back time and time again. Step number five, (14:20) find a plan that checks all four of those boxes. Goal, obstacles, realistic schedule, (14:25) and enjoyment.

Step number six, do not write your own workouts. Follow a structured plan so (14:30) that you can show up and execute without that decision fatigue. Again, that's speaking for 98% (14:36) of you guys.

There's always going to be the one to two percent of you that know what you're doing, (14:40) keep doing it. If it's working for you, just keep doing that. But for the 98% of you, (14:46) just try to follow a structured plan because you will truly be able to execute it without (14:52) all of the decision fatigue that comes with trying to create your own workouts weekend and (14:57) week out.

And last but not least, step number seven, I need you to be consistent. A good plan (15:01) followed consistently will change your body and your life full stop. Like full stop.

If you guys (15:07) have seen any of my workout videos or any of my transformation videos in the last month, (15:11) I'm telling you that following a plan and just showing up imperfectly but consistently will truly, (15:19) truly change the trajectory of your life. All you need is one year. Truly, all you need is one (15:25) year.

But first, start with one day and then start with one week and then start with one month (15:31) and then start with three months and keep going and keep going. And you will look back a year (15:36) from now and you will be amazed at how far you have gone. Again, if you are looking for a plan (15:42) that kind of checks every single one of those boxes and you are interested in dumbbell only (15:48) workouts, movement with Julie, that is why I created it.

It is a program built for real women (15:53) with real lives. There's 30 or 60 minute options, like I mentioned, five brand new workouts every (15:57) single week. No guesswork, no planning, literally just show up and get it done.

I will also link it (16:02) in the show notes below or you could go to sale, S-A-L-E.com. And if you want to make sure your (16:08) nutrition is also backing up all the hard work that you're putting into your workouts, (16:12) I do have a program for you. It's called the Macro Counting Made Simple Online Academy. (16:16) You can go to macrocountingmadesimple.com because what you eat is just as important, (16:21) if not more than how you train.

In my opinion, it's more important than how you train, (16:27) but they go hand in hand. And I will also link that in the show notes as well. (16:31) If this episode was helpful for you, would you just share it with a friend who's maybe been trying (16:35) to figure out her workout routine in this season? And if you've not already left a review, (16:39) I would so appreciate it.

It would mean the world to me. Just kind of know how this (16:43) podcast is helping you and also it helps the podcast reach more women who need these messages. (16:48) If this episode clicked for you, I also think that you'll love episode 613.

That really breaks (16:54) down exactly which workout split to follow based on how many days you can realistically train. (16:59) So if you need a little bit more help kind of answering those questions, (17:02) episode 613, I will link it in the show notes below so that you can easily go check that out. (17:07) We'll hopefully help you in that department.

I love you so much. Now go out and build your (17:13) plan and then go follow it. I love you and I'll talk to you in the next one.

(17:23) All right, sister. That's all I got for you today, but I have two things that I need you to do. (17:29) First thing, if you're not already following me on the gram, be sure to do so.

Julie A. (17:34) Ledbetter. Yes, it's with an A in the middle for that daily post-workout real talk, (17:38) healthy tips and tricks, and honest accountability to keep your mind and heart in check. (17:43) The second thing, be sure to subscribe to Apple Podcasts to never miss an episode.

(17:49) Thank you so much for joining me. It means the absolute world. And I'm going to leave you with (17:54) one last thought.

The most beautiful women that I have met in my life are the ones who are (17:58) completely confident and secure in being authentically themselves. Remember that beauty (18:05) goes so much deeper than the surface. So go out there and embrace your real because you're worth it.

 
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