How to create a training program in the gym

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Usually people go to the gym with a specific goal, for which a clear program is needed. In individual lessons, the trainer thinks out the structure of training and the schedule of classes for you. The same, albeit to a lesser extent, happens in a group lesson. But what if the coach is not around? Create a training program yourself! Don't miss class, right?

So, any workout consists of three parts: introductory-preparatory (aka warm-up), main and final.

In the introductory part, your task is to turn on all the systems of the body, warm up, test them and confirm that you are fully ready to move to the next level. The warm-up should last about 10 minutes.

During the execution of the main part, you solve the main tasks that depend on your goal, whether it be slender legs, a round butt, or an impressive-looking biceps. The duration of this part depends on the load and the selection of exercises. The average duration of the main part is 30 minutes.

The final part implies a gradual decrease in the load and bringing the body into a state close to the one in which it was before the start of training. The cool down usually lasts about 10 minutes.

Rule number 1. Always start your workout with a warm-up! A warm-up prepares the body both physically and psychologically for the upcoming stress. If your plan is for strength training, never take on a lot of weight right away. Warm up weight should be 50–70% of the maximum weight you intend to use during your workout.

Since everyone has their own goals, the total duration and load may be different. For example, a main activity, during which you work on certain muscle groups, to achieve your goal, can be quite intense and last from 45 minutes to one hour. If this is an auxiliary option, just a warm-up and a light shake so that the body does not wean from the load, then the load should be small, and such an activity can take quite a bit of time.

Rule number 2. Try not to get stuck on the same exercise or set of exercises, as our body quickly adapts to new loads and the effectiveness of the exercise will decrease over time. It will also be helpful to periodically change the technique.

Choosing Exercises for Your Workout

If you decide to do a complex workout (that is, for the whole body), then you will need to select 1-2 exercises from each section, which usually follow in a certain order.

• Quads: Squats, lunges, one-legged squats, box jumps.
• Buttocks and Hamstrings: Hip Raises, Deadlifts, Straight Legged Deadlifts, Step Rises, Good Morning Bends (with a barbell or body bar over your shoulders).
• Chest, Shoulders, and Triceps: Chest press, overhead press, dumbbell bench press or at an angle, bench press, push-ups.
• Back, Biceps, and Forearms: Standard Pull-ups, Reverse Pulls, Chin Dumbbell Pulls.
• Abs and lower back: plank, side plank, fitball press, hanging leg raises, "climber", jumping with knees to the chest.

Recommended number of approaches for each exercise - 2–5. The total number of sets that your workout will consist of can range from 15 to 27 - this is the volume that will help you keep yourself in good shape, develop and at the same time not overwork.

Recommended number of repetitions in one approach - 8-16 times. If you can do more without harming your body, exercise or take on extra weight.

Do not forget to perform light stretching (for 20-30 seconds) of the "working" muscles after completing the approaches.

Examples of approaches

For example, with a light weight, you can perform 32 squats with lunges on each leg with a change in rhythm. A change of leg occurs every 8 repetitions. An example of a rhythm change: squatting for 4 counts, for 2 counts, for each count, three "springs" at the bottom, eight "springs" at the bottom and static for 8 counts.

Your lunge squat work might look something like this:

• 2 repetitions for 2 counts;
• 8 repetitions per count;
• 4 repetitions with 3 springs at the bottom;
• 8 repetitions per count;
• 2 repetitions with 8 "springs" at the bottom;
• statics at the bottom for 8 accounts;
• 8 repetitions per count;
• change of leg.

The above example is taken from a standard group fitness workout and is intended mainly for girls, but those rare guys who come to such workouts usually take a weight of 10-15 kg. If you take a really big weight (20 kg or more), then the structure and number of approaches changes. With this weight, 8-16 of the most common repetitions will be enough. You can add static at the end for 8 counts if the weight is relatively light.

Try to work with a weight familiar to your body, change it only after a trial workout and use the above algorithm: 5-6 exercises on different parts of the body, 2-5 sets, 8-16 repetitions per set. It is also not recommended to perform complex exercises that require careful control without a coach. Physical activity should be enjoyable and healthy, not injured and problematic.;)