The ATLAS 3-Month Action Plan for Returning to Physical Fitness
We’ve officially passed the halfway point of the year, and before you know it, the push for New Year’s resolutions will be here again. But why wait for January to start making real progress? Now is the perfect time to commit to building strength, balance, and resilience in one of the most important areas of your body—your shoulders.
This 90-day program is designed to strengthen both the anterior (front) and posterior (back) muscles that keep your shoulders stable, mobile, and pain-free. By focusing on balanced development, you’ll not only see improvements in strength and definition but also in posture, performance, and long-term joint health. If you start now, you’ll roll into the New Year not with another resolution—but with real results already in motion
The 3-Month Action Plan:
Month 1: Reintroduction Phase (Weeks 1-4)
Week 1-2: Start Slowly
Days 1-2: Begin with 15-20 minutes of brisk walking or low-intensity cardio.
Days 3-4: Add 10-15 minutes of bodyweight exercises (e.g., push-ups, squats).
Days 5-7: Continue with cardio and bodyweight exercises, gradually increasing intensity.
Week 3-4: Increase Intensity
Days 1-2: Extend cardio sessions to 30 minutes and add light resistance training.
Days 3-4: Experiment with different workouts (e.g., yoga, swimming).
Days 5-7: Combine cardio, resistance training, and flexibility exercises.
Month 2: Building Phase (Weeks 5-8)
Week 5-6: Progressive Workouts
Days 1-2: Incorporate strength training 3 times a week with a focus on compound exercises.
Days 3-4: Continue cardio and add 10-15 minutes of core work (e.g., planks, leg raises).
Days 5-7: Try interval training to boost cardiovascular endurance.
Week 7-8: Increase Frequency
Days 1-2: Strength training 4 times a week with progressive overload (heavier weights).
Days 3-4: Cardio sessions should now be 45 minutes to 1 hour.
Days 5-7: Include a variety of workouts, such as HIIT, to keep things engaging.
Month 3: Optimization Phase (Weeks 9-12)
Week 9-10: Target Weak Areas
Days 1-2: Continue strength training with a focus on specific areas.
Days 3-4: Incorporate mobility exercises for flexibility and injury prevention.
Days 5-7: Challenge yourself with advanced workouts or classes (e.g., CrossFit, kickboxing).
Week 11-12: Final Push
Days 1-2: Fine-tune your fitness routine based on your goals.
Days 3-4: Ensure a balance between cardio, strength, flexibility, and rest.
Days 5-7: Reflect on your progress and adjust your plan as needed.
Mental Aspects of Consistent Training:
10 Tips for Maintaining a Physical Fitness Plan for the Long Term:
Set Clear Goals: Define what you want to achieve and create a roadmap to get there.
Start Slow and Progress Gradually: Avoid burnout by easing into your routine.
Find Activities You Enjoy: Choose workouts that you look forward to doing.
Stay Consistent: Schedule workouts like appointments, and make them non-negotiable.
Get a Workout Buddy: Having a partner can provide motivation and accountability.
Track Your Progress: Document your achievements to stay motivated.
Listen to Your Body: Rest when needed, and don't push through pain.
Balance Exercise and Nutrition: A healthy diet complements your fitness efforts.
Adapt to Life Changes: Adjust your plan as your circumstances evolve.
Reward Yourself: Celebrate milestones and achievements to stay motivated.
The next 90 days can completely change the way your shoulders look, feel, and perform. By strengthening both the front and back of the upper body, you’ll create balance, stability, and mobility that protect your joints while boosting your power and endurance. This isn’t just about looking stronger—it’s about moving better and preventing the aches, pains, and imbalances that hold so many people back.
Remember that the journey to physical fitness is a marathon, not a sprint. Be patient with yourself, and stay committed to your long-term health and well-being. By following this action plan and embracing the mental aspects of consistent training, you can achieve and maintain your physical fitness goals for the long term.
Stay consistent, trust the process, and when the New Year rolls around, you won’t be starting from scratch—you’ll be starting from strength.
