What Does a Workout Look Like? How Personal Training is Structured at Simple Solutions Fitness
Personal fitness training programs can be very similar or very different. Here's how your training will generally be structured at Simple Solutions Fitness.
In personal training you will find thousands of different trainers who all swear by the success of their programs. If the are all keeping up to to date with the latest research then you could assume-depending on their perspectives and philosophies concerning applying concepts-that they all have relatively similar programs. That is not always the case but here's an idea of how I break down personal fitness training in my business at Simple Solutions Fitness.
A complete program involves quite a few things. Nutrition, resistance training, cardiovascular exercise, individual coaching and support are all important components. Sometimes supplementation comes into the picture in necessary. I'm mainly going to talk about the resistance training part here. As the name implies, I try to keep things simple.
A workout is comprised of:
- Resistance training
- Cool down stretch
The options are limitless but most clients see me 2-4 times a week, 2 and 3 being full body programs. 4 times will typically be an upper/lower split routine for those that want to train more often and it allows for greater per session volume. Either way a total workout is around 50-60 minutes.
Within each persons program there might be some variation but, a typical warm-up lasts about 5-7 minutes and involves dynamic stretches based around what muscle groups that are being trained. The goal of a warm-up is literally to warm up but you can accomplish more if it's also directed at something specific like working on a skill or going through a full range of motion and staying mobile. Here's an example:
- Lunge-to warm-up the hips and legs
- Thoracic mobility drill-to warm-up the upper back
- Calf stretch, driving to drive the heel toward the ground-to warm-up the ankle
From there our warm-up might progress to something more specific, say it's an upper body day. You might include these:
- A scapular retraction drill
- A set of body weight push-ups
- Warm-up sets of the movements that you will be training.
Training will be split in one of two ways typically. For a majority, full body workouts 2-3 times a week. Pretty much every leg or full body workout I have a squat variation, deadlift or hip hinge variation, bent knee hip extension-hip thrusting, and some band work to hit the glutes with a different stimulus.
That might break down to these in one session:
- Barbell Back Squat
- Barbell RDL (Romanian deadlift)
- Single leg hip thrust
The volume load (number of sets and reps times weight used), sets and reps all vary depending on the goal. Those exercises might be for a more experienced client-say you're not. Then you might do these exercises that are still loaded but easier:
- Belt squat
- Dumbbell RDL
- Band resisted hip thrust
How exercises are ordered and structured all depend on your goals. If you want nicer glutes and don't necessarily care how much you squat then the hip thrust might get more priority when you workout. You'll still squat and do some sort of hip hinge, we'll just spend more time rocking out the hip thrust as well as doing plenty of "accessory" work that hits your glutes differently.
The end of the main session has different accessory exercises depending on the person. You may want to devote more program volume focusing on enhancing a particular area like your shoulders, arms or a specific part of your legs. Here is the area in the workout where that is appropriate along with some core work.
Here I make sure we stretch whatever muscle groups we just worked. If that's your legs we're stretching your hamstrings, glutes, quads and a few other areas for example. This is a good time to begin slowing your breathing and beginning your transition back to your day.
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What About Training More Often?
Splitting workouts into upper and lower body is typically something I only use for a client that wants to train more frequently. I'm not saying you can't come 6 times a week, it's just not typical business.
Outside of resistance training sessions you're more than welcome to participate in any sort of cardiovascular activity you're interested in and I provide guidelines when appropriate if that's something you're interested in. Typically it is not, but adding in 20-40 minutes of cardio 2-3 days a week wouldn't hurt.
Questions and concerns come up from time to time and I always do my best to answer these anytime before 6pm. After then I "clock off" and good luck!