When it comes to fitness, having a structured workout plan can make all the difference. It’s not just about showing up at the gym—it’s about knowing what to do, why you’re doing it, and how to make progress.

In this week’s podcast, I share exactly how I design my workout plans to help you build strength, prevent injury, and create long-lasting results.

Whether you’re just starting out or looking to fine-tune your routine, I’ll walk you through the key movements, why they matter, and how to create a plan that fits your life.

Here’s what you’ll learn in the episode:

1. Why strength training is so important (and often misunderstood!)
   • Strength training goes beyond muscle—did you know it also boosts your immune system and supports mental health? I break down the lesser-known benefits that make it essential for long-term health.
2. The key movement patterns you should focus on
   • Push, pull, squat, lunge, hip hinge, core work, and rotation. These movements cover every major muscle group and help you move better in everyday life. I also share how to correct imbalances for a stronger, more resilient body.
3. Full-body workouts vs. split routines
   • I explain why I prefer full-body workouts over splits and how you can get great results with just 3 strength sessions a week. (Spoiler: you don’t need to spend hours in the gym to see progress!)
4. How to track your progress and why it matters
   • Tracking your workouts helps you see where you’re improving and where you can push harder. It also makes it easier to stay consistent and motivated over time.
5. The power of finishers for a metabolic boost
   • Finishers are quick, intense bursts of activity that I add at the end of my workouts to increase calorie burn and improve endurance. I’ll share some of my favorites and how you can add them to your routine.

Whether you’re a beginner or more experienced, this episode will give you the tools to build an effective, balanced strength training plan that supports your goals.

Ready to take your training to the next level? Start with small steps.

Whether it’s adding strength training for the first time or refining your technique, remember that consistency and progress are what matter most.

-Tanja x

P.S. If you'd like to see my exact workout routine, send me an email: tanja@tanjashaw.com