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More about challenge of the month July 2020

This is the start of a (re)boot period where more activities is planned to ease up for you you and your surrounding and to raise the possibility for change actually happens.

Per Olsson, Strength stairs


Planned thoughtfully.


  • Keeping it simple makes it easier to succeed.
  • If you plan exercise in your day and do this on a week and daily basis the probability goes up for you to reach your long term goals.
  • It is a simple task to write a exercise schedule.


We will kick off the second half of 2020 with a challenge of planning your exercise. With two purposes, reflect on what you have already done and achieved and take the tidbits and create a schedule to follow and communicate to your surroundings.

The change is as usual advantageously made together with colleagues, schoolmates, friends or family. The changes you make should be at a level so that it feels positive and it should motivate for more improvements and changes where possible.

Target group

You who want to create more structure in your life and who wants to get more out of your exercise, creating your conditions to ta conscious steps to sustainable health.


Begin by, if you have been following the challenges here , taking a look in your diary what worked and how you trained (what days, what you trained, how much). Take that information and think through for a moment what your personal training program for the next 8 weeks would look like.

If you want to make it really easy, you can just write for example Training Tuesdays / Thursdays / Sundays, it is also a plan and if that is what is sustainable then leave it at that level for the time being. Otherwise, you can read on and work on a more detailed plan.

What you first need to decide is how much time it can take and how many / what days of the week you plan to schedule training sessions. Remember that changing and showering and getting to and from the workout can take time in addition to the workout itself. Does it work with your family is something you need to consider.

After you decide how much time it can take, it is time to decide which exercises/muscle groups (abdomen, back, legs, arms and so on) you consider. Then sit down and do a weekly schedule where you print out what day and what exercise / muscle group you should work out that day. Try to find at least three days that suit you, preferably with one recovery day in between each exercise day, and dedicate 1.5-2 hours the days of what you are going to work out (remember, changing and showering also takes time).

What you then need to consider is what your warm-up, cool-down and relaxation routines should look like and, of course, how your workout is planned in the form of number of repetitions, rounds (sets), intensity / resistance / weight. Some want to exercise on what feels good their and then and some want to plan to follow their development, so do what feels sustainable over time. You can always adjust during the program and this is where the reflection from what you have already done and are doing is important. Bring with you everything that you feels good and developing on your health. For example, you can set up a workout session with bench press, 3 sets, 12 reps with 1 minute rest between each set and then decide on the venue how much weight you need to reach your set and reps plan.

When you have made your own program, preferably planned together with others, it is good if you show it to your surroundings so you can get an acceptance and understanding that you are spending time on your sustainable health. Also to get support and maybe even a training buddy who wants to hang out and exercise together?

Do you have more examples of simple activities to make your exercise programs in a simple way, please share as a comment below or in social media with the hashtag #challengeofthemonth #plannedthoughtfully #strengthstairs.


  • Keep it simple, keep writing a diary in connection with exercise and it will become part of the activities and sustainable over time.
  • Be patient and reflect over a slightly longer period so what you possibly change is tested properly.
  • Try to follow your program and adjust during your journey if needed.
  • Share thoughts, what fuels your success or something that has been challenging as a comment below or in social media with the hashtag #challengeofthemonth #registermore #strengthstairs
  • Be happy with the little things in the beginning, there will be more challenges.

Back to Challenge of the month for more challenges.