Laced up your gym kicks but not sure where to start when it comes to making strides towards your health goals? Unlock tangible results in less time – and make every sweat session work for you – with pro advice from some of the country’s top trainers

From morning coffee orders to the almost endless amount of evening streaming options, we live in a world with myriad options – and that abundance of choice now extends to how we move for body and mind. 

There’s the classic forms of exercise – such as ‘leg day’ at the gym, smashing out a run, or a sleek HIIT or Pilates studio class – along with the coveted workouts of the moment, like Hyrox and ‘infrared’ exercise (we’ll allow you a speedy google). Not to mention sports, like football and swimming, which more than 11 million Aussie adults – just over half the population – partake in, according to a recent government survey. However, you’d be forgiven for finding the fitness ‘decision fatigue’ somewhat of a hurdle on the way to your health goals – be they getting stronger, feeling calmer or enhancing longevity. 

So, the big question is: what’s the ‘perfect’ workout? Well, the answer is going to depend on your goals, as well as “personal preferences, physical needs and possible lifestyle barriers – such as stress, time and money,” according to personal trainer Tanya Poppett. The ideal exercise schedule will actually vary greatly, she adds – even if your Instagram feed might suggest otherwise. 

In fact, Shayne Hanks, a sport and performance psychologist and founder of Performance Boost, encourages wellness-seekers to pivot their approach to exercise away from the constant search for a single ‘holy grail’ on the perennial ‘treadmill’ of the fitness scene. “There are no perfect workouts, but effective ones, that help with your goals and are sustainable over the medium to longer term,” he explains. “And that you enjoy most of the time.”

Indeed, it’s totally fine if surfing or barre don’t quite cut it for you, because enjoyment is crucial when identifying the best way to train. “It’s necessary for consistency,” confirms Poppett. “How does a workout make you feel afterwards? Is it facilitating new friendships?” However, don’t presume that a certain exercise type is only the right fit if you’ve always got a spring in your step.

“There’s a balance between finding what you like, but also dealing with an appropriate level of discomfort,” emphasises Caroline Anderson, a performance psychologist and director of Performance Edge Psychology. For instance, she personally mixes in the gym workouts she knows are doing her good – mentally and physically – with the snowboarding and cycling that she truly loves. Instead, focusing on values is a better bet for navigating the ups and downs of motivation. “Are you exercising for more energy? To improve your mental health?” she suggests asking yourself. “Clarifying your ‘why’ helps guide the ‘how’.”

IF YOU WANT TO: Slash stress

THEN TRY: Running or walking in nature 

If regular life is a lot right now, then exercise can be a healthy way to find release. “Walking, especially in nature, has been shown to significantly lower levels of the stress hormone cortisol,” explains Carlo Sibulo, an exercise physiologist and director of Wellness Station. Similarly, there is evidence that running has a protective effect against the negative impacts of chronic stress on the brain.

However, when using exercise for relaxation, it’s important to keep tabs on how you’re feeling come cool down. “If there’s anxiety, fatigue, injury or decreased motivation after high-intensity or cardio-focused sessions, then it may be time to bring things down a level,” suggests personal trainer Rochelle De Luca, nodding to the importance of listening to your body. 

IF YOU WANT TO: Build lean muscle

THEN TRY: Strength and resistance training

“Strength – or resistance – training is the gold standard for building muscle,” insists Poppett. “This can be achieved through using weights, resistance bands or even just bodyweight with proper progression.” The science? “You’re creating tiny tears in your muscle fibres, and your body responds by repairing and rebuilding those fibres – making them stronger, and often larger, in a process known as ‘muscle hypertrophy’,” she explains. To maximise results, prioritise progressive overload – by gradually increasing weight, reps or intensity – and include compound exercises, like squats, deadlifts and push-ups, that recruit multiple muscle groups.

In fact, it can be empowering to know the categories of strength-based movements to tick off like a multi-step skincare routine. “You want to do squats – such as bodyweight squats or goblet squats – as well hip-dominant movements, like Romanian deadlifts or glute bridges,” explains Poppett. “There’s also lunges – which include split squats or walking lunges – and core exercises, such as plank shoulder taps or hanging knee tucks. Meanwhile, ‘pull’ movements can include bent over rows or pull-ups, and ‘press’ has push-ups and bench presses within its remit.” If possible, check with an expert – like a PT – that you’re using the correct form. “I recommend a minimum of two sessions per week and a maximum of four so you have enough rest in between – the key to progressing,” she adds.

IF YOU WANT TO: Lose weight

THEN TRY: High Intensity Interval Training (HIIT)

The science behind getting leaner is simple maths, insists personal trainer Dylan Rivier. “You need to burn more calories than you consume,” he explains. “This involves reducing your calorie intake to a point that you're in a slight deficit, yet still able to maintain your workout intensity.” Indeed, a common pitfall around exercising to slim down is not eating enough in order to train hard. “You need to fuel your body properly with good nutrition,” he cautions. Unsure how to get the balance right? A dietitian or nutritionist will be able to serve up personalised support. 

Whatever exercise you land on, it’s important to do it regularly. “While resistance training helps preserve lean muscle mass and HIIT is great for fat loss, long-term consistency is more powerful than any single method,” notes Carlo Sibulo, an exercise physiologist and director of Wellness Station, who points to a study published in the journal Obesity that found those who trained at the same time each day – especially in the morning – lost more weight. “If you can do it with someone else, even better.” Research shared in the Journal of Social Sciences showed that people tend to mimic the exercise level of their workout partner – as long as, of course, you choose one who’ll nudge you to step up. 

IF YOU WANT TO: Upgrade your fitness

THEN TRY: A balance of strength, cardio and mobility

Variety is the core component here. “To develop truly well-rounded fitness, we need to challenge the body in different planes – meaning forwards, sideways and rotational – and positions, such as standing, crawling and lying,” explains Sibulo. “You also want to introduce various modes of movement.” He recommends adding in vertical loads, such as through resistance training, as well as horizontal movements – for instance, crawling. Doing diverse activities, such as swimming and cycling, and locomotion – the act of moving from place to place – like running and hiking, are also important. “Fitness isn’t just about how fast or far you go – it’s about how many ways you can move well,” he adds.

Before concluding you need to sign up for a triathlon, Ben Seymour, a personal trainer and professional rugby player, suggests squeezing in a range of different movements in another way. “You want a balance of strength, cardio and mobility – think of it like cross-training your life,” he explains. “My go-to is a mix of resistance training, aerobic work – such as easy-effort running, cycling and rowing – as well as mobility drills.” He suggests avoiding going all-in on just one type of workout – such as only HIIT – not only to dodge stalled fitness progress, but also to lower the risk of injury.

IF YOU WANT TO: Get more flexible

THEN TRY: Yoga and pilates

You’ll be pleased to know the answer isn’t a 30-day ‘splits challenge’, but something far more attainable. “Movement variety is key,” according to Amanda Bisk, an exercise physiologist, personal trainer and Pilates as well as yoga instructor. “If we’re able to regularly take our body through different planes of movement, we can gain better mobility quite easily.” Sibulo agrees that ‘mobility’ rather than ‘flexibility’ is the essential term here. “Flexibility is the passive range of motion – meaning how far a joint can move when relaxed,” he explains. “Mobility, on the other hand, is your ability to move through that range with control and strength. Think of it this way: flexibility lets you get into a position, but mobility lets you own it.”

Yoga and Pilates are great exercise styles for this, adds Bisk. “However, if you’re only doing them once or twice a week your progress will take more time,” she points out. “Try including a five to ten-minute mobility warm up before each of your workouts.” A good focus? “The hips are not only responsible for lower body movement, stability and coordination but also influence tension and tightness in areas like the lower back, spine, knees and ankles,” she explains. Targeting them can help avoid pain as well as injuries, and give overall performance a boost.

IF YOU WANT TO: Boost your mood

THEN TRY: Outdoor exercise 

Any form of exercise is effective for lifting your spirits. And here’s why: “Movement elevates blood circulation, increases the flow of oxygen and nutrients around the body and releases feel-good hormones,” explains Bisk. This includes dopamine, levels of which increase when we anticipate or receive a reward – therefore encouraging you to return to the same activity again. “With exercise, this means feeling a sense of accomplishment after a workout, lifting a PB or clocking that we’re sleeping better that night,” shares Anderson. “Celebrating small wins, noticing progress or linking exercise to personally meaningful values – like being able to keep up with your kids or reducing anxiety – can all reinforce the reward system.”

Add to the mood-boosting benefits by taking your usual workout outdoors. Sibulo suggests seeking out the mood-boosting power of green spaces – like parks, the bush or countryside. “These environments expose us to phytoncides – natural oils released by trees and plants,” he explains. “These airborne compounds have been shown to lower anxiety and increase activity in the “rest and digest” parasympathetic nervous system.” Once again, don’t underestimate the zen-like powers of getting your steps in, with one study showing that just ten minutes of walking can improve how you feel. Optional: the dulcet tones of your favourite podcast.

IF YOU WANT TO: Focus on longevity

THEN TRY: Tennis or padel

You’ll already know that fitness runs deeper than matching activewear, and there’s growing awareness that training your body for the long-haul is just as significant – if not more so – than short-term gains. A worthy starting point? “Strength training is so important as we age,” says Bisk. “It not only helps us stay active and more mobile – especially keeping up with day-to-day tasks – but also improves things like muscle mass and bone density.” Indeed, Sibulo suggests prioritising building strength over weight loss as the years tick by, with a study published in the Journal of Bone and Mineral Research finding that higher muscle mass is a more accurate predictor of longevity than body mass index.

Feeling playful? Court ‘healthspan’ in addition to ‘lifespan’ by taking up tennis or padel. Research published in the British Journal of Sports Medicine found that racket sports were associated with a 47% reduction in all-cause mortality. “The benefits likely come from the blend of cardiovascular fitness, coordination, reflexes and social interaction,” explains Sibulo. Also, don’t underestimate the impact of Pilates for its low-impact, heart-healthy perks. Don’t have access to a reformer class? Then take to the gym floor with spinal roll-downs and chin-ups for improved posture, while ‘thread the needle’ and frog squats (like a regular squat, but with a wider stance and toes pointed outwards) both aid better everyday movement. Because, after all, that’s what the perfect workout should be about.

IF YOU WANT: Better sleep

THEN TRY: Strenuous exercise in the morning and moderate intensity workouts later in the day 

Exercise of any kind improves shut-eye. “It supports the circadian rhythm and promotes deeper stages of sleep,” explains Sibulo. However, research published in the journal Sleep Medicine Reviews concluded that moderate-intensity aerobic and resistance training significantly enhanced sleep duration and quality. That being said, it’s the timing of workouts that is crucial. “Avoid strenuous exercise one to two hours before bed, since the release of the stress hormones adrenaline and cortisol risk you feeling more awake,” warns De Luca. “Better still, stick to the likes of running, boxing, HIIT and spin in the morning or afternoon and choose light or moderate intensity workouts later in the day - yoga, Pilates and walking are all good choices for evening.”

Tempted to set your alarm for a crack-of-dawn sweat session? Listen to whether your body could do with the extra snooze time. “We live in a culture that glorifies productivity, but we need to improve at factoring in recovery,” notes Anderson. “This is the vital activation of our parasympathetic nervous system, which helps balance our natural stress response - the sympathetic nervous system - that is activated throughout the day.” Rest, she adds, is crucial to staying motivated with exercise.