“I want to feel strong as I get older and make sure I stay injury-free”—a trainer shares the weekly workout routine she follows to build functional strength

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Pippa Sealey is a personal trainer based in the UK, whose typical weekly workout combines strength training and running

She likes to focus on exercise that improves how her body feels and moves in everyday life.

“My priorities when it comes to working out are feeling strong and athletic,” she says. “I want to feel strong as I get older and make sure I stay injury-free.”

Sealey trains clients all day long, so fitting in her workouts can be a struggle. That's why she's developed a practical, time-efficient approach to her training schedule.

“I want my workouts to complement my busy schedule and help me feel energized,” she says.Sealey generally works out three to five times a week, doing three strength sessions and two cardio sessions.

She says she prefers to exercise in the afternoon for an energy boost. Here’s what a typical week looks like for her.

Pippa Sealey's weekly workout routine

Monday 3pm
One hour full-body strength workout

Tuesday 2pm
45-minute intervals on an exercise bike

Wednesday 11am
One hour full-body strength workout

Thursday 2pm
One hour full-body strength workout

Friday 3pm
45-minute run

Saturday 6pm
One hour of contrast therapy, moving between a sauna and an ice bath.

Pippa Sealey's five top tips for developing an effective exercise routine

1. Discipline is more important than motivation

“I am quite strict with my schedule because I know how good it makes me feel,” Sealey says.

“I think it's good to be strict with the time you set aside for yourself,” she continues. “I'm a better person when I'm locked into my workout routine when it comes to my mental health.”

2. Be flexible with your workouts

Although Sealey is disciplined at setting aside time to work out, she says the length of her exercise sessions and the mode of movement change.

“My workouts are around one hour long, but sometimes when I'm busy, I'll drop this down to 45 minutes, which is plenty to get a good workout in,” she says.

“You don't always need an hour—if all you've got is 30 minutes, that's enough,” she adds.

3. Discover your “why”

“I think you find workout motivation by finding what your ‘why’ is—that will naturally make you feel like doing it,” Sealey says.

“Find a goal that excites you—what do you genuinely want to be able to do? Is it a certain exercise? Is it something outside of the gym? If you have that drive, it's so much easier to find motivation.”

4. Don't just focus on the long-term

Having a long-term goal like weight loss or muscle growth can keep you focused, but it’s the short-term goals that keep you motivated day to day.

“Start small and feel accomplished,” says Sealey. “Then, once you've done that, gradually increase [your goals] if you feel good.”

Smaller short-term goals include things like ticking off three workouts in a week, increasing your step count or doing a five-minute flexibility routine on your lunch break.

“Make sure it's realistic and achievable depending on your lifestyle, job and situation,” Sealey adds.

5. Get an accountability buddy

One thing that can instantly elevate a workout and your mood is exercising with a friend.

“Have someone that can hold you accountable: a personal trainer, or a friend you can exercise with. It makes it more enjoyable, social and it keeps you accountable,” says Sealey.