90 Day Fitness Challenge

Our family had a lot of illnesses this past year and I wasn’t able to make it to the gym as often as I would’ve liked to. My husband and I both enjoy working out and decided to be more intentional about our fitness plans for this year. We’re always up for a challenge and decided to come up with a 90 Day Fitness Challenge to motivate and encourage each other.

Although any form of exercise is great for your health, there seems to be a bit more motivation to stick it out when there’s a “challenge” involved. Making goals and seeing progress can be motivation in and of itself to keep plugging away!

A 90 Day Fitness Challenge?!

We’d like to invite you all to join in on the challenge if you’re up for it! I do realize that a 90 day fitness challenge is a pretty big commitment. BUT, I also know that statistics say that 90% of new gym goers quite after about three months and that it takes between 2-3 months to create a new habit. If you’re able to consistently follow through with a 90 day fitness plan you’ll be well on your way to overcoming both of these. 

These workouts are lifting based and designed to be done as two upper and two lower body splits. Each of the three months will have different exercises to complete with the main goal being to increase in weight (or reps) each day. Keep in mind that we all have “off” days from time to time, so if you’re not able to increase one day don’t sweat it. Just continually do your best with good form and you will see results if you stick to it!

Cardio is encouraged to do on your own whether it be at the gym using a treadmill, elliptical, bike, etc. or running, swimming, or hiking outside of a fitness facility. It is ideal to get three 30 minute cardio days in each week to keep your heart healthy. Cadiovascular (or endurance) exercise is also what helps to lower your body fat percentage.

*I am not a personal trainer or nutritionist, just a gal with a passion for health and fitness. Please always consult with your doctor before attempting any new fitness program.

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Healthy Habits

Although getting adequate amounts of exercise is very important for your overall health, there is absolutely nothing that trumps eating healthy food to fuel your body. You may have heard it said that “Abs are made in the kitchen”. This couldn’t be more true. Seventy percent of your health is directly related to your diet, not the amount of hours you put in at the gym.

The concept of calories in vs. calories out does determine whether you gain, lose, or maintain weight. However, rather than focusing on calories I’d encourage you to simply focus on eating fresh whole foods that will genuinely give your body the nutrition it needs to thrive. Fueling our bodies with nutrious meals and healthy snacks will naturally boost energy levels and help achieve a healthier physique.

Sleep also plays a factor in overall health, especially when it comes to lifting. Your body will need a good amount of rest to repair and build muscle. The experts recommend aiming for a consistent 7-9 hours each night.

How Much Can Your Body Change in 90 Days?

You may be wondering how much your body can change in 90 days. Obviously this is entirely dependent upon the amount of work and self-discipline you’re willing to put in, but you can easily see a noticable change within that time frame. You can notice larger muslces in as little as 8 weeks and increased muscular endurance even quicker. As far as weight loss, most health experts agree that losing 1-2 pounds a week is both doable and safe. Eat healthy and be diligent in your exercise and you’ll be well on your way to seeing those desireable results.

90 Day Fitness Challenge Alternative Options

For those of you who do have a genuine desire to join in on the 90 day fitness challenge, but don’t currently have a gym membership, that is okay! Below are a couple of at home options (for the beginner and intermediate/advanced levels) from trusted outside sources. I genuinely enjoyed Breaking Muscle’s plan, and was shocked at how difficult bodyweight only exercises could be!

For Beginner’s at home program please go to Muscle & Strength’s 9 Week Progressive Bodyweight Workout. For Intermediate/Advanced home program I recommend Breaking Muscle’s Ultimate 90 Day Bodyweight Training Plan.

The 90 Day Fitness Challenge PDF

To download the FREE 90 day fitness challenge pdf please click on the image below. I created this plan based on exercises that helped me increase strength over my last few years of lifting. You can most certainly adjust any of these options to better suite your needs.

Although I did have ladies in mind when I put it together, men can also benefit from each of these exercises. I initially learned many of these from my husband who has 25 years of lifting experience. So whether you’re specifically looking for a 90 day workout plan for females or are a man ready to try something new I’d encourage you to give this one a go!

Our health truly is a gift. May we do all that we can to honor the Giver. “For you were bought with a price. So glorify God in your body” (1 Corinthians 6:20)

I hope that this 90 day fitness challenge is a help to you as you desire to take care of your health! Best wishes in reaching your health and fitness goals for the year!