9.2 Method and exercise selection
9.2 Method and exercise selection
The Needs Analysis, with its multiple levels, has showcased the complexity of Karen’s case. To help Karen achieve her goals as comfortably and efficiently as possible, selecting the most appropriate training methods and exercises that she can consistently perform with good technique is vital. Over time, this will allow her to progress to more advanced training phases and demanding exercise routines.
The fitness industry is one of the fastest-evolving sectors globally, offering a vast array of methods and routines. With such extensive variability, covering all methods and routines is nearly impossible. However, we will present some that we believe could be useful and worth mentioning. With the complex knowledge you’ve gathered from the previous chapters, we have confidence in your ability to use constructive thinking and logical reasoning to choose the best options for your client’s unique needs.
Let’s explore some of the methods and training manipulation techniques you can use as a trainer.
Utilizing various methods, techniques, and training systems in our programming will ultimately help us design more individually suitable long-term programs for our clients. Therefore, understanding a provided training method or system and the techniques you use is crucial before applying them fully or partially to your client’s training regime.
Equally important is understanding that every system has flaws and, therefore, can be adjusted to meet your client’s needs. To be more precise, every system should be adapted to accommodate your client’s needs. This customization process ensures that you create a tailored approach, helping clients like Karen reach their goals in a sustainable, effective, and enjoyable manner.
As you explore different training methods, techniques, and systems, always remember to prioritize your client’s safety, preferences, and individual requirements. Doing so will improve the quality of your training programs and foster a stronger relationship between you and your clients, ultimately leading to better results and higher client satisfaction.
As mentioned above, we have outlined a few of the most common manipulation techniques used in personal training. While this list does not cover every technique or method circulating in the fitness industry, we believe these are essential for any personal trainer to know.
We consider certain training methods and systems more useful for personal trainers than others, and we’d like to dive slightly deeper into them. Understanding these methods will help you become a more versatile and effective trainer, equipping you with the tools necessary to design personalized programs for clients like Karen.
In the following sections, we will discuss some key training methods and systems, explaining their benefits and how they can be applied in practice.
Classic Strength Training
Classic Strength Training is undoubtedly one of the most important and effective training methods for personal trainers to master. It often yields the best results when applied correctly. Training with resistance is widely considered the undisputed champion for promoting long-term health benefits and a fulfilling life. Many of the subsequent methods and systems we’ll discuss are actually forms of strength training, which highlights the importance of strength as the No. 1 component of fitness.
Most clients you’ll encounter as a personal trainer will seek to become stronger in one way or another. Therefore, building a solid foundation starts with moving the body against resistance. This doesn’t always mean lifting weights; resistance can come in the form of one’s body weight, as seen in calisthenics, or through suspension training, which allows adjusting the resistance based on the body’s position during an exercise. So, as you can see, strength training is incredibly versatile and adaptable to various client needs.
Total body strength training programs vs. Split routines
When designing a strength training program for clients, trainers often choose between total body strength training programs and split routines. Each method has its benefits, and the most suitable option depends on the client’s goals, experience, and preferences.
Fortunately, scientists like Dr. Brad Schoenfeld are devoted to researching the many benefits of resistance training and providing greater insight into adaptation mechanics to different training models. According to his research, total body workout programs may benefit hypertrophy significantly, particularly for beginners and intermediate trainees. This is due to the higher frequency of exposing the muscles to stress, thereby increasing muscle protein synthesis (MPS) following training (Schoenfeld et al., 2016).
Compared to various split routines that may target a muscle group only once per week, total body routines enable targeting each muscle group 2-3 times weekly, thus taking advantage of the subsequent MPS 2-3 times. Research also indicates that MPS following training stimuli will be increased for 48 hours before returning to basal levels (Burd et al., 2011). Contrary to former beliefs that the acute hormonal response (e.g., acute increase in testosterone and IGF-1) could be a driving factor for muscle hypertrophy, it seems not to contribute significantly to overall hypertrophy. Instead, local factors within the muscle tissue, such as muscle protein synthesis and satellite cell activation, appear to play a more prominent role in the hypertrophic response (Schoenfeld, 2013).
The logical aspect suggests that training with less volume multiple times per week will less likely result in excessive DOMS, enabling a higher quality of following training sessions and leading to higher weekly training volume. This is especially important for new clients. We don’t want to cause them any negative associations with training, which might happen with long periods of muscle pain.
However, for more experienced lifters, it might be beneficial to create split routines while ensuring a suitable frequency for targeting each muscle group. This is due to their ability to recover faster and the need for higher training volumes per muscle group to achieve an increase in adaptation. According to current research, it might be advisable to incorporate split routines combining muscle groups to increase the frequency and total training volume (Schoenfeld et al., 2019). At the same time, more experienced lifters will probably have to train more than three times per week to achieve a positive adaptation to training. In contrast, beginners might get sufficient training stimulus from only three weekly sessions.
The German Body Composition Training (GBC)
The German Body Composition (GBC) training, popularized by Charles Poliquin, is a strength training method that aims to optimize body composition by simultaneously promoting fat loss and muscle growth. The method is based on the principles of German weightlifting coaches in the 1970s and 1980s, who were known for their success in building lean and muscular athletes. GBC training has since gained popularity among personal trainers and fitness enthusiasts for its effectiveness in achieving desirable body composition changes.
The GBC training method is built around compound exercises, which work multiple muscle groups simultaneously and employs short rest intervals between sets. This approach increases the metabolic demand of the workout, leading to greater calorie burn and fat loss while also stimulating muscle hypertrophy.
Here is an overview of the German Body Composition training and its use for personal trainers:
- Exercise selection: GBC training focuses on compound exercises that target large muscle groups, such as squats, deadlifts, bench presses, rows, and pull-ups. These exercises are more effective in stimulating muscle growth and burning calories than isolation exercises, which target smaller muscle groups.
- Set and rep scheme: GBC training typically involves 3-4 sets of 8-12 reps for each exercise. This rep range is considered optimal for promoting muscle hypertrophy while challenging the cardiovascular system and burning calories.
- Tempo: The tempo of each exercise in GBC training is deliberately controlled to maximize time under tension (TUT). Each rep should be performed with a specific cadence, such as a 3-0-1-0 tempo (3 seconds for the eccentric phase, no pause, 1 second for the concentric phase, no pause).
- Rest intervals: Short rest intervals of 30-90 seconds between sets are a key feature of GBC training. These short rest periods increase the metabolic demand of the workout, promoting fat loss and enhancing the hormonal response associated with muscle growth.
- Supersets and antagonistic pairing: GBC training often incorporates supersets, where two exercises targeting opposing muscle groups (antagonistic pairs) are performed back-to-back without rest. This approach allows one muscle group to recover while the other works, increasing workout efficiency and promoting balanced muscle development.
- Frequency: GBC training can be performed 3-4 times weekly, depending on the individual’s recovery capacity and goals. Adequate rest and recovery are crucial to ensure optimal progress and prevent overtraining.
- Progression: As with any strength training program, progression is essential for continued success with GBC training. This can be achieved by increasing the load, adjusting the tempo, or reducing rest intervals between sets.
While sports scientists often delve into the intricacies of workout theories, most individuals simply wish to learn effective training methods. The focus is on lifting weights now and asking questions later. We can offer a range of workouts for beginners, intermediate, and advanced levels to cater to this need. Over time, the GBC program has evolved to accommodate the needs of a broader audience. Though specific exercises are recommended, feel free to adapt or swap exercises based on available equipment. Keep in mind that there’s an optimal training approach, but there’s also the reality of one’s circumstances.
The German Body Composition training method can be highly effective for personal trainers working with clients who aim to improve their body composition by losing fat and gaining muscle simultaneously. Its focus on compound exercises, controlled tempo, short rest intervals, and antagonistic pairing makes it a time-efficient and results-driven approach. However, trainers need to monitor their clients’ progress, recovery, and individual needs to ensure the program remains effective and safe.
German Volume Training (GVT)
The GVT gained much traction since the initial article was published in 1989. It has become the go-to workout for many fitness trainers worldwide for rapidly gaining muscle mass. Over the years, numerous articles have covered GVT, but sometimes, the details can get lost or misconstrued. GVT operates by targeting specific motor units and subjecting them to a high volume of repeated efforts, in the case of GVT, specifically 10 sets of a single exercise with consistent repetitions. The body adapts to this extreme stress by adapting the targeted fibers with a hypertrophic response. It’s important to understand that GVT is not the most effective workout for fat burning. However, GVT can help with leaning out by increasing muscle mass, which subsequently raises daily calorie requirements, at least it is claimed so by many proponents.
The original GVT program is physically and mentally challenging, making it unsuitable for most beginners. The recommended approach is a 12-week program divided into three phases, each building upon the conditioning level of the previous phase. GVT is one of the toughest workout programs and may not be suitable for everyone. Still, it can be the fastest route to achieving maximum muscle mass for those up for the challenge.
A Brief History of German Volume Training (GVT)
Supersets, tri-sets, rest-pause methods, and eccentric training are all useful for various training goals. However, one training system stands out for building muscle: GVT, also known as the “10 sets method.” Originating in German-speaking countries in the mid-’70s and popularized by Rolf Feser, a national weightlifting coach, this system has proven extremely effective for rapid muscle gains. In Germany, the 10 Sets Method was employed during the off-season to help weightlifters gain lean body mass, often allowing them to move up an entire body weight class within 12 weeks. The method has been used by various successful athletes and gained worldwide exposure through articles in sports fitness magazines.
Loading Parameters
When using GVT, it’s essential to maintain a detailed journal of the sets, repetitions, and weights used in strict form. The goal is to complete 10 sets of an exercise with the same weight. A good rule of thumb for 10-rep sets is to start with a weight that could be lifted for 20 reps (20 RM) if necessary. This generally represents around 60% of one’s 1RM load.
Other loading parameter guidelines include:
- Rest Intervals: Aim for minimal rest between sets (about 60 seconds for single exercises and 90-120 seconds for supersets), which creates cumulative fatigue. Keep rest intervals constant by using a timer.
- Speed of Movement: For long-range movements like squats, dips, and chin-ups, use a longer eccentric (lowering) contraction and a shorter concentric (lifting) contraction. The proposed tempo would usually look like a 4010 – 4 seconds eccentric phase without rest after the eccentric phase and a faster, 1 second concentric phase of the lift. Due to newer research on tempo and TUT (Time Under Tension), we think that upholding the PTBA proposed tempo 2010 will be sufficient for similar results.
- Number and Type of Exercises: Choose exercises that recruit significant muscle mass, performing one exercise per body part. Therefore isolation exercises targeting very small muscle groups like wrist curls and similar shouldn’t be used in GVT programming. Rather focus on the big lifts and their supporting exercises.
- Training Frequency: Due to GVT’s intensity, allow four to five days of recovery per body part.
- Overload Mechanism: Once you can complete 10 sets with constant rest intervals, increase the weight by 4-5%. Avoid using forced reps, negatives, or drop sets, as the volume of the work will ensure hypertrophy. Be aware that this method will produce some DOMS; if applied with clients, it should be discussed with them before starting with the program.
German Volume Training can effectively gain muscle mass quickly, following specific loading parameters to optimize results. Although it’s not the best workout for fat burning, it can indirectly help with leaning out by increasing muscle mass and daily calorie requirements. It’s essential to understand that GVT is a challenging program and is not suitable for everyone, especially beginners. However, GVT can lead to significant muscle gains and improvements in overall physical conditioning for those willing to take on the challenge.
Drop Sets and Rest-Pause Training
Bodybuilders and strength athletes commonly use drop-set training to increase muscle size and muscular endurance. The premise of a drop set is simple. Once muscle failure is reached with a certain weight during a set, you immediately decrease the weight and continue the exercise until failure is reached again.
This is essentially a way to extend a set past the point where you’d usually stop, thus increasing the intensity and volume of your workout. For example, a typical drop set might start with a weight you can lift for six to ten repetitions. Once muscle failure is reached, the weight is reduced by about 25-50%, and you continue to lift until failure is reached again. This process can be repeated several times, leading to a single, prolonged set comprising several weight reductions or ‘drops.’
Let’s consider a standard drop set on a bench press. You might start with 200 lbs for 8 repetitions. Once you can’t do any more reps at 200 lbs, you immediately reduce the weight to 150 lbs and do as many reps as possible (AMRAP). Next, you could drop the weight further to 100 lbs and again perform as many reps as possible.
Although the Bench Press might not be the best example since it shows the possible downside of using drop sets. We would advise you to use drop sets with so-called stack machines where you can simply and quickly drop the weight by changing the pin to a lower tier of weights. Dumbbells might also be suitable for drop set training, whereas using a barbell with plates or plate-loaded machines may not offer the benefit of quickly adjusting the weight in drop sets. This changes if there are multiple helping hands available in training.
On the other hand, rest-pause training involves lifting to failure, resting for a brief period, then continuing to lift to failure again with the same weight. This technique allows you to perform more reps with a heavy weight than you’d typically be able to in a single set.
The rest-pause method involves performing a set to failure, then resting for a brief period (usually about 10-20 seconds), and then performing another set to failure again. The process can be repeated several times. The brief rest periods allow for partial recovery of the muscles and the nervous system, allowing you to squeeze out a few more reps.
For instance, if you’re doing a barbell curl with 80 lbs and reach failure after 8 reps, you’d rest for about 15 seconds and then try to do more reps with the same weight. You’d repeat this process until you can’t complete a single rep or until a set number of rest-pause sets are completed.
Drop sets and rest-pause training methods can be highly effective for breaking through plateaus and stimulating muscle growth. However, due to their intensity, they should be used sparingly to avoid overtraining. Remembering that recovery is equally important as training for building muscle and strength is important. Also, due to more recent research, it is assumed that using a drop set or rest-pause training in every working set does not yield better results. Therefore the use should be limited only to certain exercises in a training program. It is safe to assume that using these methods on the last working set of a given exercise might be the best way of use.
As important as knowing different training methods is to know when and with whom to apply them. The drop set and rest-pause systems should be used with intermediate and advanced trainees but not with a beginner client.
HIT vs. HIIT
High-Intensity Training (HIT) and High-Intensity Interval Training (HIIT) are popular training methods aiming to deliver efficient and effective workouts. HIT is often considered the umbrella term under which HIIT and High-Intensity Interval Resistance Training (HIIRT) fall. While these methods may seem similar at first glance, they differ in terms of their underlying principles and the way they are structured.
High-Intensity Training (HIT):
HIT is a strength training approach emphasizing performing exercises with maximum effort and intensity in a single set, most of the time. The main goal is to stimulate muscle growth and strength gains by pushing the muscles to failure. This method requires fewer sets and workouts per week compared to traditional strength training programs, as the focus is on quality over quantity. HIT forms the basis for HIIT and HIIRT, as both these methods rely on high-intensity efforts to achieve their respective goals.
A HIT workout will focus on training one muscle group at a time through maximal effort until reaching muscle failure. It can therefore be easily included in pretty much any fitness workout. An example can be incorporating Drop Sets into your program.
High-Intensity Interval Training (HIIT):
HIIT, on the other hand, is a cardiovascular training method that alternates between short bursts of intense activity and periods of lower-intensity recovery or rest. HIIT aims to improve cardiovascular fitness, burn calories, and increase metabolic rate, which can lead to more efficient fat loss.
Where the HIT training principle is more strength-based, as indicated, the HIIT principle is conditioning based. Most of you will probably recognize the TABATA Training as a form of HIIT training. But it is surely not the only form worth mentioning. There are multiple training variations that you can incorporate into your programming.
Example:
- Warm-up: 5 minutes of light jogging
- Sprint: 30 seconds at maximum effort
- Recovery: 60 seconds of slow jogging or walking
- Repeat steps 2 and 3 for a total of 8-10 cycles
- Cool down: 5 minutes of light jogging or stretching
High-Intensity Interval Resistance Training (HIIRT):
HIIRT combines the principles of HIT and HIIT by incorporating resistance exercises with short intervals of high-intensity work and rest periods. This training method aims to improve both strength and cardiovascular fitness simultaneously while promoting fat loss and muscle growth. HIIRT workouts typically involve compound movements, such as squats, deadlifts, and presses, performed with minimal rest between sets.
In conclusion, HIT is a strength training method that focuses on performing single sets with maximum intensity and serves as the foundation for HIIT and HIIRT. All three methods have been proven effective in improving fitness levels and can be incorporated into training routines based on individual goals and preferences.
Escalating Density Training (EDT)
Escalating Density Training, often called EDT, is a unique and innovative strength training methodology. This progressive approach was introduced to the fitness world by renowned strength coach, Charles Staley, aiming to optimize the effectiveness and efficiency of workout sessions.
The premise of EDT is quite straightforward: within a specified time frame, complete as much work as possible, then strive to surpass this volume in the following workouts. This escalation in total work volume or ‘density’ forms the core concept of this training method.
A typical EDT workout comprises two exercises, ideally targeting opposing muscle groups (for instance, a push exercise paired with a pull exercise). You’d set a timer for a defined period, commonly 15-20 minutes, and perform these exercises in an alternating pattern with a fixed number of reps (usually within the 5-10 rep range). Rest periods are intuitively taken as required, but the overarching objective remains to accomplish as many total reps of both exercises as possible in the set time.
For instance, consider selecting the bench press and bent-over rows for an EDT session. If you establish the timer for 15 minutes, you might execute 5 reps of the bench press, switch to 5 reps of bent-over rows, and continue this cycle. The ultimate goal is to complete as many rounds as possible within the 15-minute limit. As your training progresses, the aim is to elevate the total number of reps you can perform in the same time frame and at the same weight, thus escalating your workout’s density.
EDT presents multiple benefits. Primarily, it’s highly time-efficient, making it an excellent choice for those juggling tight schedules. Additionally, it presents an innovative approach to progressive overload, a crucial element for muscle development and strength enhancement. By pushing to perform more work within the same duration, your body is persistently challenged to adapt. Finally, EDT’s versatility allows it to be integrated with a broad spectrum of exercises. As a result, it can be easily customized to match individual fitness levels and objectives.
Despite its numerous advantages, EDT is an intense training method and can be physically demanding. Maintaining impeccable form during all exercises is vital to mitigate the risk of injury. EDT may not be appropriate for beginners or those with specific health conditions.
Suspension Training
Suspension training is a form of resistance training that includes bodyweight exercises in which various multi-planar, compound exercise movements can be performed. These are done to simultaneously develop strength, balance, flexibility, and joint stability. TRX (Total Resistance Exercises) is one of this field’s most recognized and popular brands. Still, numerous other manufacturers offer equally effective suspension training equipment.
Suspension training equipment typically consists of a system of ropes or straps that allow you to leverage your body weight against gravity. This setup enables you to perform a broad spectrum of exercises targeting all major muscle groups. For instance, you can perform push-ups, rows, lunges, squats, planks, and more, with the added challenge of maintaining stability.
The beauty of suspension training lies in its simplicity and versatility. The portable equipment can be set up anywhere—a home, a park, or a hotel room—making it a favorite choice for people who travel frequently or prefer to train at home. In addition, the intensity of the workout can be easily adjusted by altering the body’s position. The closer you stand to the vertical line under the anchor point, the more challenging the exercise becomes, making suspension training suitable for all fitness levels.
Suspension training is not just about strength building, or as it is mostly used, for building muscular endurance. It also heavily engages your core and improves balance and flexibility. Since your body constantly strives to maintain stability when performing exercises on the suspension trainer, your core muscles are always activated. This constant core engagement results in improved core strength and better balance. Moreover, the movements in suspension training often involve multiple joints and muscle groups working together, which can help enhance overall body flexibility.
As mentioned, TRX is a renowned and pioneering brand in suspension training. At the same time, many other brands provide quality equipment. Each system may offer its own unique features. Still, the core principles of suspension training remain the same across the board.
As with any exercise, proper form and technique are paramount in suspension training to prevent injury and maximize effectiveness. Especially for beginners, as a personal trainer, you should be able to provide guidance to ensure the safe and correct use of the equipment.
Low Intensity Steady State Cardio (LISS)
Low Intensity Steady State Cardio, or LISS, is a form of cardio exercise where an individual performs sustained aerobic exercise, typically for 30-60 minutes, at a steady, manageable intensity. The goal is to maintain a heart rate that’s about 50-65% of one’s maximum heart rate throughout the entire exercise duration.
LISS exercises can include walking, cycling, swimming, or using an elliptical machine, among others. The key component is that the activity should be sustainable for an extended period and performed at a consistent pace without inducing excessive fatigue or breathlessness.
In contrast to more intense forms of cardio, such as High Intensity Interval Training (HIIT), LISS is designed to be less taxing on the body. This makes it an ideal choice for beginners, those with certain health conditions, or individuals recovering from injury. Additionally, when you feel worn out but still wish to engage in some form of cardio, LISS can be a viable option.
One of the main benefits of LISS is that it’s an effective method for burning calories. While it may not burn as many calories per minute as more intense forms of exercise, the ability to sustain it for extended periods can lead to significant overall calorie burn. Moreover, LISS can be an easy-to-implement tool incorporated into everyday activities, making it a practical form of “Fuel-Work” or increased Activity of Daily Living (ADL), which can aid in fat loss.
Furthermore, LISS has been shown to have positive effects on cardiovascular health. Regular engagement in LISS can help lower blood pressure, improve cholesterol levels, and boost cardiovascular endurance.
For our more business-driven clients, LISS offers a form of physical activity that can be completed while going through emails or other business-related tasks, especially on a stationary bike, for example. This dual-purpose nature of LISS makes it an appealing choice for those constantly juggling their health goals and professional responsibilities.
In addition to its physical benefits, LISS can also act as a form of stress relief, offering a peaceful and calming activity such as a walk in nature. This can particularly benefit those dealing with high-stress environments or demanding schedules.
LISS workouts also tend to be less stressful on the joints than high-intensity workouts, making them a good option for individuals with joint issues or those looking to minimize the risk of injury.
It’s worth noting that a balanced exercise regimen often includes a combination of different workout types, such as strength training, flexibility exercises, and various forms of cardio, to maximize health benefits. LISS can be a valuable component of this puzzle, providing a sustainable, accessible, and effective form of cardio exercise.
Combined Cross-Sport Training
Combined Cross-Sport Training represents an innovative and comprehensive fitness approach that integrates various exercise modalities into a single workout regimen. This method is characteristic of several training systems, with CrossFit being one notable example. CrossFit, in particular, deserves recognition for its success in popularizing Olympic weightlifting and fostering large, supportive fitness communities.
Combined Cross-Sport Training focuses on enhancing various aspects of fitness, such as strength, endurance, power, flexibility, and speed, by combining different exercise types. These typically include elements from weightlifting, bodyweight exercises, cardiovascular training, agility drills, and more. This method aims to provide a comprehensive workout targeting multiple facets of physical fitness, promoting overall athletic performance and general health.
Combined Cross-Sport Training borrows beneficial elements from different sports and fitness disciplines and merges them into one workout. This makes the training sessions varied, challenging, and effective. It also helps prevent the monotony that sometimes accompanies traditional workout regimens, keeping participants engaged and motivated.
Martin Rooney’s Training for Warriors (TFW) is another outstanding example of a fitness concept that employs Combined Cross-Sport Training. TFW effectively combines different exercise styles into a comprehensive and safe training regimen that enhances physical performance and instills a warrior mentality.
TFW’s effectiveness and appeal largely owe to Martin Rooney’s work. His deep understanding of fitness and ability to create engaging training environments have helped countless people achieve their fitness goals while enjoying the process.
Combined Cross-Sport Training taps into the benefits of various workout styles, providing a well-rounded and engaging approach to fitness. Whether it’s the community-oriented environment of CrossFit or the warrior mindset fostered by Training for Warriors, this training method helps enhance physical fitness while also promoting a sense of camaraderie and personal growth.
Choosing The right Fit
Deciding on the most effective training method and appropriate exercises for your clients is a multifaceted process. It is not merely about picking a method that fits the client’s goals but also considering their fitness level, previous injuries, and personal preferences. So let’s delve into this a bit further.
Regular Reassessment
Routine reassessment of your client’s progress is vital to ensure the chosen training method is effective. Regular check-ins, ranging from every 30 to 90 days, can help you understand how your client’s body responds to the training program. This timeline can be adjusted depending on the client’s specific circumstances and the time frame of their goals.
This process can highlight aspects of the training that work well and others that may need to be tweaked or replaced. Remember, the aim is to keep the client progressing, motivated, and injury-free.
Exercise Selection and Progressions
Exercise selection should be tailored to the client’s fitness level and any previous injuries they may have had. For instance, if a client has had a cervical spine injury, a barbell back squat may not be suitable. Instead, consider alternative exercises with similar benefits but less risk, such as trap bar squats or goblet squats.
Similarly, a client’s fitness level will greatly influence the choice of exercise. Beginners may need to start with simpler movements or machine-based exercises to build a solid foundation of strength and motor skills. For instance, someone new to resistance training might start with a seated machine chest press. Then, as they grow stronger and more confident, they can transition to a Smith machine chest press and eventually to a regular bench press.
The progression of exercises is crucial. While it may be tempting to introduce complex movements early on, it’s essential to ensure that the client has mastered the basic movements first. This approach ensures safety and builds the client’s confidence and capability, setting the stage for more challenging workouts in the future.
Remember the Individual
It’s important to remember that everyone is different. What works for one client might not work for another. As a fitness professional, you must always consider each client’s individual needs, abilities, and goals. This way, you can tailor a program that is effective and enjoyable for them.
Choosing the right fit in terms of training methods and exercises can be a challenging process. Still, with careful consideration, regular reassessment, and a focus on individual needs, you can create training programs to help your clients reach their fitness goals.
Stress Management
Exercise is a type of stress put on the body. While it can improve strength, endurance, and overall health, it must be balanced with adequate rest and recovery. Remember the client’s overall stress load, including work, relationships, sleep quality, and other factors. Too much stress can lead to overtraining, injuries, and burnout.
Consider integrating lower-intensity workouts, like Low-Intensity Steady-State (LISS) cardio, or restorative practices, like yoga or meditation, into the client’s routine. These can serve as a form of active recovery, helping manage stress while contributing to overall physical activity levels.
Nutrition
Nutrition plays a significant role in a client’s fitness journey. It fuels workouts, aids recovery, and can be a key factor in reaching physique goals. While it’s outside the scope of most fitness professionals to provide detailed nutritional advice (unless they’re also registered dietitians or nutritionists), you can still emphasize the importance of a balanced diet. Encourage clients to eat various nutrient-dense foods, and consider working with a nutrition professional for more specific advice.
And suppose you want to widen your knowledge in the field of Nutrition. In that case, you should look into many different options provided by the PTBA for ongoing education.
Consistency
No matter how well-designed the program is, the client won’t see results if they don’t stick to it. Encourage consistency above all else. It’s better for a client to engage in a moderate activity regularly than to go all out for a few weeks and then stop.
Flexibility
Finally, be flexible. The training program you create isn’t set in stone. As clients progress, face new challenges, or even change their goals, the program should be adjusted to suit these changes. This flexibility can keep clients engaged, promote long-term adherence, and ultimately lead to better results.