Last Updated on 2022-11-11 by Tems
Sometimes, it’s hard to get motivated to work out. Maybe you’re just not in the mood, or maybe you’re tired of the same old routine. There are a lot of things to consider when it comes to working out and staying fit, but one thing that can be pretty simple and straightforward is finding the right workouts for your body. In this post, we will discuss the ,Best Planet Fitness Workout For Weight Loss, planet fitness workout plan for beginners and
One way to do this is by choosing what kind of workouts you enjoy doing. You might like going for walks in nature or playing sports; maybe you like lifting weights or doing yoga—whatever it is, there’s something out there for everyone.
Another way is by choosing a workout that helps you achieve your goals. If you want to lose weight, then try an exercise routine that helps burn fat quickly (like jogging). If you want more energy so that you can get through the day without needing coffee every hour (or two), then try something like yoga or pilates instead!
The good news is that there are so many different types of exercise out there today; it’s easy to find something that works well with your lifestyle and goals as well as improves your overall health!
Right here on Buy and Slay, you are privy to a litany of relevant information on planet fitness 5 day workout plan, planet fitness machine workout plan, planet fitness workout plan for beginners, and so much more. Take out time to visit our catalog for more information on similar topics.
Best Planet Fitness Workout For Weight Loss
A hotly debated question in the fitness world is what works better for losing weight: burning calories during a cardio workout session or building muscle through strength training, which burns calories continuously during regular daily activities?
As it turns out, this is something of a trick question. Both provide advantages if you’re looking for a workout for weight loss.
If you’re looking for a big, short-term calorie burn, cardio tends to be the winner. It’s also beneficial for reducing stress, which is important for weight loss. Not only does stress lead to less-than-awesome food choices, but it also increases cortisol, the hormone responsible for stubborn belly fat. Some studies have found that a cardio workout prompts exercisers to lose more weight in less time. So, if you have the high school reunion or destination wedding coming up, grab those running shoes.
For longer-term benefits, though, strength training builds muscle — unlike cardio, which can cause some muscle mass loss. And more muscle means your body burns more calories during and after exercise.
Plus, strength training can boost your metabolism for up to 36 hours after a workout (depending on intensity and duration), so you burn slightly more calories than you would otherwise. For example, you may burn 70 calories while watching TV instead of 60 calories. That can definitely add up over time.
When looking for the top workout for weight loss, why choose? There are lots of benefits to mixing both cardio workouts and strength training so that you get the best of both. You can either designate certain days as cardio or strength or do them in the same gym session. You can also strength train in a cardiovascular fashion by taking little to no rest between sets.
The fact is, every body is different. Two people could be the same weight and start a running program on the same day. One might lose a couple pounds a week while the other gains weight.
Many people tend to find that strength training is a better workout for weight loss over the long run, but that’s simply not universally true. The best tactic is to experiment for yourself. You might try either mixing cardio and strength in the same gym session or having specific days for just cardio and just strength.
Notice which seems better for your weight goals but also how you feel in general. Aside from losing weight, your workout should make you feel motivated, energized, and engaged. Don’t worry if it takes you a while to find the approach that clicks with you. Once you get it, you’ll have a workout that works.
Planet fitness workout plan for beginners
Yes, you can get a good workout in at planet fitness (if you know what you’re doing).
While a good workout doesn’t require them, the ability to add weight to exercises is an effective way to measure and make progress.
Planet fitness is filled with machines, cardio equipment, some dumbbells, fixed barbells, and handfuls of other random items.
If you’ve visited a gym before, you might be thrown off by the lack of unattached barbells and plates.
You should still be able to perform several exercises covering:
- Upper body pushing
- Upper body pulling
- Loaded carries
- Various core and accessory muscles
Let’s talk a little more about what makes planet fitness unique before we talk about why working out there is different.
How is Planet Fitness Different?
For anyone who is not familiar with the franchise, Planet Fitness is a national gym found in most major cities of the United States. Each planet fitness has a pretty similar big-box feel.
Part of this is likely done so you feel familiar at each location. On the business end, it makes building cheaper and predictable.
Branding itself as “judgment-free” and comfortable for anyone, Planet Fitness is marketed as the anti-gym.
How Much is it to Workout at Planet Fitness?
As of 7/29/22 in Columbia, Mo
|Membership Plan||Classic||PF Black Card||Paid in Full|
All memberships may vary by club and are subject to additional taxes.
As of 7/29/22 in Columbia, Mo, Planet Fitness offers the three low-cost membership options listed above. There are two locations to choose from, Nifong and Broadway.
The classic membership is likely the one you’ve heard the most about.
A classic membership includes:
- Unlimited Access to Home Club
- PF App Workouts
- Free Fitness Training (trainers will show you around the gym)
- Free WiFi (at participating clubs)
For around $10 a month, WiFi alone might make this worth it.
Paid in full has the same benefits as a classic membership minus an annual fee, paid upfront.
The Black Card Membership includes the above plus:
- Use of Any Planet Fitness Worldwide
- Bring a Guest Anytime
- Use of Tanning (State and local restrictions on frequency apply)
- Use of HydroMassage (where available)
- Use of Massage Chairs
- Use of Total Body Enhancement (whatever that is)
- 50% Off Select Drinks (?)
- Worldwide Travel Deals
- 20% off at Reebok.com
This is worth it if you want to bring a guest with you each month. I’m not someone who uses many of the perks included in higher-priced packages. I came to lift and shower, bro.
Does Any Planet Fitness Have Free Weights?
Yes and no, Planet Fitness has some free weights. I spoke with a PF employee at the Columbia, Missouri Broadway avenue location in May of 2021. She informed me that her gym had fixed barbells of up to 60 pounds and dumbbells up to 75 pounds each. There aren’t loadable bars that gym-goers may consider “free weights”.
I visited Planet Fitness in Kansas City in December 2019 and it was pretty similar to the one I checked out in Columbia.
At the KC planet fitness, they had the following:
- Medicine balls
- Dumbbells (1-50 lbs)
- Yoga Balls
- Adjustable height benches
- Various resistance bands
Technically a “free weight” is just about anything that you can pick up and move in any direction you please. Dumbbells count as free weights.
All the machines listed in the next section were included as well.
What Machines Do They Have at Planet Fitness?
Planet Fitness has various branded machines from Life Fitness to Hammer Strength.
From what I’ve seen and been sent pictures of, machines may be labeled by muscle or movement.
Your location may include the following:
- Abdominal crunch
- Ab coaster?
- Assisted dip/pull-up machine
- Back extension
- Cable columns (For seated rows, pull-downs, etc.)
- Chest fly
- Hip abduction
- Leg extension
- Leg press
- Rear delt fly
- Seated leg curl
- Seated leg press
- Shoulder press
- Smith machine
- Tricep extensions
- Fitness bikes
I’m sure that there are more machines than this. There are a couple that I honestly had no idea existed before visiting. Likely, your local PF varies slightly from this list.
Does Planet Fitness Have Squat Racks?
No, Planet fitness does not have squat racks in the traditional sense.
The closest thing you will find to a rack will be a smith machine. If you can get a fixed barbell overhead and into position, you could use that to perform a back squat. You’ll be limited by the amount of weight that your arms can get into position.
To squat you could perform the following:
- Goblet Squats
- Zercher Squats – eliminates the overhead problem.
- Front Squats
- Pause Squats
You may also work your quads by performing a leg press, leg extension, or any lunge variation.
Can I Deadlift at Planet Fitness?
No, you can’t perform the standard barbell deadlift at Planet fitness. PF offers fixed barbells and a smith machine. You could perform smith machine deadlifts and Romanian deadlifts with free weights.
Smith machine deadlifts aren’t the same as a conventional or traditional deadlifts. For one, the angle that the bar travels is fixed.
If you’re looking to build strong legs, that’s not a huge issue. If you’re looking to get better at the deadlift, there will be limits to the amount of improvement you’ll see without deadlifting.
If you want to work your hamstrings, try these exercises:
- Leg curls
- Staggered stance Romanian deadlifts
- Good mornings
- Seated leg curls
You don’t have to perform deadlifts from the floor. Be sure to perform hip hinges with a neutral spine within the range you can control.
Does Planet Fitness Have Free Weight Bench?
Yes, Planet Fitness has free weight benches. PF has both flat and adjustable height benches. What planet fitness lacks is the traditional bench with a free barbell and weight storage.
Not to worry, you can perform the following upper body pressing exercises:
- Dumbbell bench presses
- Shoulder presses
- Smith machine bench press variations
There are other differences between planet fitness and other gyms well beyond the scope of this article.
Let’s talk about working out at planet fitness.
Best planet fitness machines for weight loss
A good workout routine for planet fitness depends on your goals.
Are you looking for:
- Workout plans to build muscle?
- Workout plans to lose weight?
- Workout plans for toning? (maybe some combination of the above)
- Workout routines for strength?
A “good” workout for the above will vary by goal.
- Fitness routines aimed at strength tend to use heavier weights and longer rest periods.
- Fitness routines designed to get you in better shape, use lighter weights and shorter rests.
You can certainly exercise for both, just usually not at the same time.
If any of this seemed unfamiliar to you, skim strength training for beginners.
7 Steps of Program Design for Workout Plans:
1. Perform a Needs Analysis:
What are your goals, given where you are now?
- If you’re not training for a sport, your goal might be “strong legs”.
- What is your experience with exercise?
- Have you been injured in the past? That changes things.
2. Choose Your Exercises:
What exercises do you need to perform?
- Are you trying to target certain muscle groups?
- What kind of exercise technique experience do you have?
- What exercise machines are at planet fitness?
3. How Often Can You Workout?
How many times can you make it to the gym each week?
- Two to three times per week?
- Three to four times per week?
- Do you want to find some way to stay active every day?
4. What Order Will You Perform Your Workout Plan In?
What machines does everyone use? Jump on those when they’re free.
- Are you performing circuits?
- Are you doing one exercise at a time?
- You typically see the most improvement in things that come earlier in your workout.
5. How Many Reps Should You Do?
The number of reps in each set is directly related to the goals of your training.
- How much can you lift? For one rep? For 10?
- How much weight should you lift? Based on your current goals.
- When should you add weight to your exercises?
6. How Many Sets Should You Do?
How many sets or groups of reps should you do?
- One to three per exercise?
- Two to four sets per exercise?
- More sets on some exercises than others in the same workout?
7. How Long Should You Rest For?
There is more than one kind of rest:
- Resting between sets of the same exercise.
- Resting between different exercises.
- How many days should you rest before working out again?
Each step in a workout plan is interrelated.
- If you’re going to work out every day, your fitness routine will look significantly different than twice per week.
- What kind of experience do you have lifting free weights? Did you learn to workout using only machines? Have you been injured in the past?
- How much time do you have each time you make it to the gym? If you exercise frequently, it makes it more difficult to lift hard. Typically, the harder you work, the longer you rest.
- Getting in shape involves performing more exercise. Building strength involves fewer sets and reps with heavier weights.
Changing one thing has a direct impact on another.
Let’s get into some workout plans for building muscle, losing weight, and toning. When I say “toning”, I mean maintaining muscle while losing fat.
While it is difficult to keep muscle and lose fat, you can aim to do so by resistance training as you lose weight.
You will want to perform enough volume to keep your muscle while placing yourself in a caloric deficit.
Remember, volume-load = sets x reps x weight.
If calorie deficit confused you, I recommend you skim a few relevant articles.
Planet Fitness 5 Day Workout Plan
Planet Fitness dominates when it comes to gathering new members around the New Year.
Their marketing appeals to new gym goers who want to accomplish their fitness related goals without the fear of being judged by gym vets.
And their price point is so affordable that it almost makes up for their lack of barbells.
The common thought of the past has always been that you can’t get a good workout in at Planet Fitness, and if you want to achieve real results you need to look elsewhere.
In this series, I’ve continued to try to prove that thought process wrong. That sort of thinking helps no one, especially those who are looking for a laid back environment to begin their fitness journey.
Planet Fitness has plenty of equipment to help those either just beginning their workout journeys or seeking an affordable gym location to get a good pump session in at.
You just have to make sure you have a good workout program that utilizes the dumbbells and machines they offer appropriately.
Below is a 5 day body part workout that accomplishes just that.
5 Day Planet Fitness Workout Overview
If you’re new to working out, I recommend performing these Planet Fitness workouts in order and utilizing each one as a form of progression.
Start off with the 3 Day Full Body Planet Fitness Workout.
After you finish that one, move on to the 4 Day Upper/Lower Planet Fitness Workout.
And then move on to the program that is laid out below.
Body part specific splits are often seen as ineffective when compared to full body and upper/lower splits. However, they do have their time and place when it comes to year-long workouts and establishing working out as an every day habit.
Body part specific workouts allow you to hit each individual muscle group with a lot of volume. This is great when it comes to building muscle detail and muscle endurance. It also can allow for better muscle pumps, which for anyone who has ever experienced “the pump” before knows is an addictively amazing feeling.
The body part specific workout below is designed with the equipment available at Planet Fitness in mind. This means it will heavily focus on utilizing dumbbell, machine and bodyweight exercises.
Perform the workout for about 8 weeks. At that point you can begin cycling through the Planet Fitness workouts again (starting with the full body workout) or move on to the 6 Day Push/Pull/Legs Planet Fitness workout (coming soon).
Day 1: Planet Fitness Chest Workout
|Dumbbell Incline Bench Press||5||8-12|
|Machine Chest Press||4||8-10|
|A1. Cable Fly||4||10-15|
|A2. Chest Dip||4||8-12|
|B1. Machine Chest Fly||3||12-15|
|B2. Push Up||3||Failure|
Day 2: Planet Fitness Back Workout
|Smith Machine Row||4||8-12|
|A1. Seated Cable Row||3||10-15|
|A2. Close Grip Pull Down||3||10-15|
|Straight Arm Lat Pull Down||2||20|
Day 3: Planet Fitness Leg Workout
|Dumbbell Hip Thrust||4||8-12|
|A1. Lying Leg Curl||3||10-15|
|A2. Dumbbell Rear Lunge||3||10-15 Each|
|Standing Calf Raise||4||20-25|
|Glute Focused Hyperextension||3||10-15|
Day 4: Planet Fitness Shoulder Workout
|Seated Dumbbell Press||4||8-12|
|Dumbbell Lateral Raise||4||8-12|
|Cable Face Pull||3||10-15|
|Machine Lateral Raise||3||10-15|
|Machine Reverse Fly||3||10-15|
|Smith Machine Shrug||4||8-12|
Day 5: Planet Fitness Arm Workout
|Lying Dumbbell Tricep Extension||3||10-12|
|Cable Hammer Curl||3||10-12|
|Machine Preacher Curl||3||10-12|
|Standing Cable Overhead Extension||3||10-12|
5 Day Planet Fitness Workout Summary
When it comes to building pure strength and being able to easily achieve progressive overload, barbell training is pretty superior to other methods.
However, that doesn’t mean it’s the only way.
And if you enjoy the convenience or environment and Planet Fitness, you shouldn’t let anyone tell you that you can’t get in a good workout there.
While performing the above workout, limit your rest periods to just 45 seconds in between sets and 60-90 seconds in between exercises. If a piece of equipment you need is taken during your workout, move on to the next exercise and come back. If it’s still unavailable at the end of your workout, simply substitute in a different exercise that targets the same muscle group.
Ab and core workouts can be added to this program either in the morning of your workout days, immediately after your workouts, and/or on your rest days. The same can be said for cardio training.
If you have any questions about the 5 Day Body Part Planet Fitness Workout Split, please feel free to leave us a comment down below.