The First Thing you Need To Do Is Create a Quality Training Plan Based On Your Goals

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A goal without a plan is just a wish.

A training plan will give you consistency in your workouts, and you will progress.

Content:

1. What is a training plan, and why do I need it?

2. What are the benefits of a training plan?

3. Steps for creating a training plan.

What is a Training Plan, and Why Do I Need It?

You have decided to start training, but you don't know how. The first thing you need to do is create a quality training plan that you can adapt to your wishes. You must follow your plan to achieve your goal, which contains specific exercises, the number of repetitions, sets and loads, training length, and training phases. Your training will then have a clear structure that will change over time depending on your progress.

To make it easier for you to understand, first, we will explain some terms:

Loads - the weight you use in the exercise depends on your goals.

Sets - a set is several repetitions performed consecutively. For example, ten repetitions can be one set of squats.

Reps - a repetition refers to one complete movement of an exercise. For example, one deadlift is one rep, and three deadlifts are three reps. Repetitions make up a set. The total number of repetitions you will do in one set and then take a break before starting the next set.

Rest intervals are the time you spend between sets resting your muscles; depending on your goal, they may vary.

Exercise speed also affects muscle development and the result of muscle mass, but we don't have to worry about that in the beginning. As you progress, you can explore this information later, after a few months. Contraction speed is the speed at which one repetition of an exercise is performed. Concentric movement is when the muscle shortens as its tension increases and eccentric movement is when the muscle lengthens, often lowering the movement.

1 RM—1 rep max is the maximum weight you can lift at once while maintaining proper technique.

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What are the Benefits of a Quality Training Plan?

Your workouts will make sense because you will be working out systematically. You will not waste time when you have a quality training plan. You will know what to expect, and you will do it immediately. Most of your time in the gym because each workout will bring you closer to progress. Everyone prefers to practice what they are good at, but the point is to focus on improving your weaknesses. With a plan, you will solve that problem and perform all the necessary exercises.

You will have days to train your arms, legs, or back and rest days that are equally important to give your body enough time to recover. This will help you avoid overtraining and reduce the risk of injury. A training plan will provide consistency in your workouts, and you will progress. It's all connected and therefore you will be more motivated. Setting up a home gym is an excellent idea for consistency, as it provides the convenience of working out on your schedule without the barriers of commuting or crowded gyms.

Steps to Create a Quality Training Plan

1. Define your goal! First, try to be clear and clarify what you expect from the training.

   
   

   Once you have defined it in your head, write it down as your primary goal, just like the title of a book. Your clear vision will determine your exercise selection, number of reps, and all other training variables. The basis you follow can be weight loss, strength gain, muscle mass growth, or better muscle endurance. The easiest way to start is to know your quality training plan immediately. If you don't know your ultimate goal and you're exercising because you feel good or like the company at the gym, don't worry. Over time, you'll get to know yourself and determine what works best.

   
   
   
   
   
   

2. Think carefully about how much time you can realistically dedicate to training. How many times a week?

   
   

   The goal is to fit your training into your current lifestyle. It has to be sustainable in the long term; otherwise, you won't be able to stick to it. Some minimum is three times a week for about an hour of training. If you can do that, that's fine.

   
   
   
   
   
   

3. It's time to decide what and when you will train.

   
   

   There are several options for dividing your workouts within the week: whole-body, upper- and lower-body, AB split, or push/pull workouts. Decide and Build a Split Workout Routine that suits you best. I recommend finding a licensed person or gym with a good trainer who will give you a program and guide you through it. This way, you will learn what to do and when to do it and avoid possible injuries.

   
   

   You can also download a workout app to your smartphone. Exercising at home using an app can be a great way to achieve your fitness goals. Finding the best workout app for your specific needs and workout style is essential. Reach your fitness goals with the Nike Training Club App. With access to 200+ free workouts and targeted training programs. Additionally, one of the fitness apps is FitOn. This app also has video-based workouts on demand led by trainers, and many of the workouts are free.

   
   
   
   
   
   

4. What weight, number of reps, sets, and rest duration should you choose based on your goal?

   
   

   Goal - increase strength

   The load is 80-95% of 1RM, with 2-6 repetitions in 4-6 sets. More extended rest periods are added between sets, usually between 90 seconds and 4 minutes. They typically last 2 minutes.

   
   

   Goal - muscle growth called hypertrophy

   The muscle growth load is 60-80% of 1RM, with 8-12 repetitions in 4-6 sets. The rest period between sets is usually 1-3 minutes.

   
   

   Goal - muscle endurance

   Load less than 60% of 1RM and 15 or more repetitions in 2-6 sets. Short breaks between sets (<1 minute) are sufficient.

   
   

   Goal - weight loss

   The foundation of successful weight loss is a calorie deficit achieved through diet and a well-designed training plan. You can use our workout calorie calculator to calculate your daily calorie intake. There are usually recommended values for weight loss ​​similar to those for muscle hypertrophy. Slightly lighter weights with a higher number of repetitions will also work. The recommended load for maintaining and growing muscle mass during weight loss is in the range of 60-80% of 1RM with 8-12 repetitions in 4-6 sets. Rest periods between sets usually last 1-3 minutes.

   
   
   
   
   
   

5. Make sure you get enough rest and recovery.

   
   

   Rest is just as important as training. Muscle recovery starts with sufficient rest. Muscle fiber recovery usually takes between 42 and 72 hours, depending on your training.

   A study in the Journal of Strength and Conditioning Research found that muscles fully recover after an intense strength-training session in three days. Therefore, it is recommended that you include an off-load week once every month or two, during which you reduce the load or number of repetitions.

   
   
   
   
   
   

6. Supplying your body with all the nutrients and energy is vital.

   
   

   Providing your body with all the necessary nutrients and energy is vital. It is crucial for muscle growth, recovery, and overall health. So consider an adequate intake of protein, carbohydrates, fats, vitamins, and minerals and sufficient fluid intake. There are many nutritional supplements for better performance and recovery. But the only basis is protein. You can use our workout protein calculator to calculate your daily protein intake. Taking protein powder after training and adequate nutrition meets daily needs and contributes to rapid muscle recovery. See quality protein powders in the WorkShop section.

Finally, don't be hard on yourself. There will be days when you won't be able to train, either because of illness or because you just don't feel like it. And that's perfectly fine. Skip that workout. You can replace it with stretching or a light walk (blog post), which is also very good for your health. Take care of yourself. 🙂

This post is for informational and educational purposes only. This post should not be taken as therapy advice or used as a substitute for such. You should always speak with your therapist before implementing this information. Thank you!

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