What is a training plan and what is it good for?
A training plan can be compared to a recipe for preparing a favorite dish. It contains specific ingredients (exercises), amount (number of repetitions, set and load), cooking time (length of training) and procedure (different phases of training) to cook the meal (achieve the goal).
As with the recipe, you can adjust the training plan to your wishes. This will create a customized training plan that serves as a springboard for muscle growth, strength gains, weight loss, and other fitness goals.
According to the plan, you will know exactly which exercises to do on a given day, which load to choose and how many repetitions and series to do. This will give your training a clear structure, which will change over time depending on your progress and other factors.
What are the benefits of a training plan?
If you don’t go to the gym just to talk to others and you care about results, a training plan may be just what you’re looking for. What can it do for you?
1. You will exercise systematically
With a plan, you won’t just be randomly switching from one machine to another, putting on what seems like an acceptable load and hoping it gives you the results you want. Your exercise will finally make sense and bring you closer to your goals.
2. Make your gym time more efficient
No more coming to the gym not knowing what to do that day and spending more time thinking than actually working out. When you have a plan, you’ll know what to expect and you’ll do it right away. You will make the most of your time in the gym because each exercise, number of repetitions and other variables will bring you closer to progress.
3. You will perform all the necessary exercises
Not only will you be doing your favorite exercises over and over again, but you’ll also be incorporating the ones you’d normally prefer to avoid. Uncomfortable exercises are often the ones that lead you to the best results. With a precise plan, you won’t have much room for excuses and thinking about what you should or shouldn’t do. Everyone prefers to practice what they are good at instead of focusing on improving their weaknesses. But with a plan you can’t avoid it and you can thrive.
4. You will be consistent
Your training will not change radically every week and you will finally maintain some consistency. You will do several exercises conscientiously for a long time, which will also bring you results. In addition, you can evaluate what suits you best in the long run.
5. Reduce the risk of overtraining
You will not mindlessly perform the same exercises every day. Instead, you’ll find leg, arm or back training days in your plan to give your body plenty of time to recover. This will help you avoid overtraining and reduce the risk of injury.
6. You will be more motivated
A new training plan will give you new motivation to train. You will be able to count on it in your free time and there will not be so many opportunities for excuses. You must be wondering what the new program will do to your body.
10 steps to create a quality training plan
You have to go step by step and think about each ingredient to make your training plan truly a recipe for success. But with our guide, anyone can do it.
- What are your requirements and goals?
First of all, try to be clear about what you actually expect from training. Is it weight loss, strength gain, muscle mass growth or maybe better muscle endurance? Whatever your goal is, write it down, it is what determines the choice of exercises, the number of repetitions and other training variables.
When setting a goal, you can use the SMART technique, according to which your goal should be:
Concrete: what exactly do you want to achieve? For example, you want to lose 5 kg in 5 months.
Measurable: how to measure progress? You can go to InBody once a month or weigh yourself at home and measure yourself.
Achievable: Is it really possible to achieve your goal? Losing 1 kilogram per month is certainly realistic.
Relevant: Does your goal fit into your lifestyle, taking into account work load, family and other obligations, and health? All conditions will never be ideal, but you know you can do it now.
Timed: how much time do you want to achieve your goal? In this case for 5 months. [1]When determining your goal, consider your performance history, any injuries, and exercise experience. But there’s nothing wrong with that if you don’t have a certain foundation and just want to feel good and bring order to your training. In this case, it is more difficult to create a specific program and it is more likely to be based on sensation, where trial and error will determine what works best for you.