Learning how to build an effective workout plan is essential to your success, especially if you want to see results sooner rather than later. It’s important to develop goals that challenge you physically & mentally, but also ones that don’t leave you feeling fatigued for the rest of the day or worse, leave you feeling defeated.

When brainstorming your goals, it’s important to understand what is physically possible and how they can be realistically reached. Fortunately for you, creating large goals for yourself can become far easier if you learn how to break them down into segments.

Determine Your Goals Using Segments

Determining your approach to workouts may be difficult and is often times over-bearing. This is normal and, as time goes on, you will get better at understanding what works for your body and what doesn’t. The best way to get started with building a workout schedule is by breaking things down from the big picture. The big picture is your ultimate goal, or simply put, your dream body.

It can be vague or it can be specific, but you need to at least have an idea of what your dream body is and what it means to you.

Next, you need to understand that your goals are linear, because they require time. Time is the single most important and static constant in the equation to obtaining your goals. Time does not care if you reach your goals or not, it simply exists.

To visualize time, we use linear progression. The line itself represents time. The very left of the line is the current time… this very moment. The arrow pointing right is the future.

You’ll also notice three points. Points: A, B and C. These points represent different places in time that reflect your goals. It could be 1 point or it can be many, but for the purposes of this representation, there are 3 goals.


Each point is a representation of a singular goal you have in mind. For instance, a goal could be losing 30 lbs of mass from your physique. Now, realistically, that is a big goal to face by itself. Instead, you can break that goal down into 3 separate goals, or segments, to make the entire task feel easier. So, instead of having one goal of losing 30 lbs … you have 3 goals of losing 10 pounds.

  • Goal A – Lose 10 pounds
  • Goal B – Lose 10 pounds
  • Goal C – Lose 10 pounds

This is a very helpful way of making large tasks more readily doable. However, if you happen to have multiple goals, then you can easily adapt your segmentation by creating lettered and numbered goals.

Let’s say you want to lose 30 pounds AS WELL as gain muscle mass. You could rewrite your segments, using the letter A for your primary goal of losing 30 pounds and then add in B, for gaining muscle mass. However, in order to represent the segments to make things easier, you can now add numbers to your letters.


By looking at the revised segmentation break-down, you can see that you now have 6 bite sized goals instead of 2 large goals. Ultimately, you will achieve the same results, but it makes the journey far more comprehensible and easy to follow.

By doing this, you create several smaller goals that are easier to obtain and more rewarding in the long term. Segments do not have to be completed in a linear fashion. You can try to complete multiple segments at the same time but try not to over-do it. Baby steps are still steps.

To Summarize

Segmenting is just a way for you to break down your larger goals, especially if they are sometimes intimidating, into easier portions. Take your larger goals or your ultimate goal and break it into bite sized pieces called ‘segments.’ By doing this, you create an easier, more rewarding system that will entice you to keep going on your health journey. We hope you enjoyed this journal entry on segments 🙂 Consider subscribing to our newsletter for updates on new posts and more!

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