What Should I Do on My Non-Studio Days?



On days that you are not training at the studio, you can go in a couple different directions, depending on what your goals are.

Main Goal: Build Strength

If you are training at the studio less than 3 days a week and your main goal is to build strength, then you could add a second/third non-consecutive day of strength training. I have ready-made programs available on my website in the Members Only Area (password: IAF), or if you want something more custom, I can create a custom program for you.

Main Goal: Weight Loss

If you are looking to alter body composition and strength train at the studio twice a week, one of the best things to do on your off days is cardio, especially walking. Brisk walking on a treadmill to help build your overall step count is a great way to help facilitate a caloric deficit, which is necessary for body composition change.

Wearing a fitness tracker/smart watch will help you to get a good handle on where your average step count is. If you are currently getting <5000 steps per day, gradually increase your overall movement to achieve at least 5000 steps before increasing again. If you are getting between 5000-8000 steps per day, aim to increase your steps to build up to the 8000-10,000 range. Depending on your stride length, 2000 steps is roughly a mile, which takes as little as 20 minutes (3 mph speed).

If you are looking to maximize your walking and steps, you can aim to get between 12-15K steps per day, which will be tremendously helpful in your weight loss endeavors. This can be accomplished by adding a walk of 45-60 minutes; this can be broken into multiple walks as well if that is more convenient or desirable.

Main Goal: Improve Mobility

If you are dealing with mobility restrictions (ie, tight muscles, restricted movement patterns), you might want to spend some time doing specific corrective exercises that can help to restore optimal mobility. I would be happy to help you with a movement assessment to determine what exercises can be most beneficial for you.

Questions or concerns? Feel free to reach out at any time to set up an assessment, plan for a custom program, or even assess your nutrition.