Whether you are new to planning exercise or a veteran to the development of your training programme, it can be a tricky thing if you decide to take it upon yourself. But it needn’t be a daunting task if you follow some simple steps.
Things to Ask Before Getting Started:
- What is your fitness goal?
- Where are you currently in relation to your fitness goal? (score out of 10)
- How much time can you dedicate to your goal? (list the hours per week)
- Training Environment? (where are you going to exercise)
- What is your body type? (see step 6)
- What equipment do you have available?
Step 1 – Managing Your Goal
Once you have a clear end goal in mind, this will serve as a crucial element of motivation and focus, driving you in the right direction. However, basing a workout solely on an end goal could result in failure; you could end up taking on exercises your body isn’t ready for.
If your goal is to uncover your six-pack, aim to do it within a week if possible. Set smaller bite-sized goals that you can manage week by week.
Step 2 – Test Yourself
Measuring your current fitness levels in relation to your goal gives insight into the type of training that’s right for you. It also provides a starting point for monitoring your progress.
Safety Note: Always check your blood pressure and, if available, body fat levels. Consult with a GP before starting a new exercise program.
Try 3 Simple Tests:
- The plank – Hold as long as possible.
- Press-ups – As many as possible without breaks.
- Squats – Perform as many ‘good form’ squats in 1 minute.
Repeat these tests every 4-6 weeks.
My Fitness Test Results and Step 3 – Periodisation
My Fitness Test Results:
- Date:
- Blood Pressure:
- Body Fat:
- Plank:
- Press-ups:
- Static Squat Holds:
Step 3 – Periodisation
A progressive long-term programme stimulates gains and allows adequate recovery.
Training Phases:
- Cardiovascular Fitness
- Core Stability & Strength
- Muscular Endurance (muscle toning)
- Hypertrophy (muscle building)
- Strength
- Power
Lead your programme with primary movement patterns, then finish with secondary movements (e.g., chest fly’s, lat raises).
Squat-Based Movements:
- Bend to extend – e.g., deadlifts
- Horizontal pushing – e.g., bench press
- Vertical pulling – e.g., pull-ups
Avoid wasteful exercises, e.g., excessive bicep curls.
Step 4 – Selecting Exercises
Choose your split:
- 2-way, 3-way, or full body
- Squat/horizontal/vertical focus
Consider the Training Environment and Equipment. Tailor exercises to your situation.
Workout Guidance and Training Variables
Step 5 – Deciding on Your Reps and Sets
Select reps and sets per your training phase. During hypertrophy, use a range and avoid just 10 reps.
Step 6 – Understanding Cardio Needs
Match cardio based on body type (Ectomorph, Endomorph, Mesomorph).
Frequency Guide:
| Training Phase | Frequency (sessions/week) | Intensity | Duration |
| Power | 1-2 | High | 8-12 mins |
| Strength | 1-2 | Moderate | 12 mins |
| Hypertrophy | 2-3 | Moderate | 20 mins+ |
| Endurance | 3 sessions | Low | 30 mins+ |
Training Variables
Step 7 – Training Variables
- Swap exercises (e.g., barbell squat for a dumbbell squat)
- Change tempo, rest times, reps
- Increase exercise load
Step 8 – Putting it All Together
Compile the key information and start programming yourself.
