![]() ![]() You'll want to track all weights, sets, and reps at each workout to ensure that your client is making progress (and of course, you can make adjustments as necessary). It's important to choose these carefully-clients will get most of their gains from these exercises, and you'll use their performance in these sets to determine their progress. Muscle endurance clients need shorter rest intervals-a minute and a half is usually more than enough time for recovery between sets.įocus System Step 2: Select your primary exercisesĪfter you've determined the appropriate rep range for your client, it's time to dig into their primary exercises. Power clients will require 2 to 3 minutes of rest between each set to fully replenish the creatine phosphate system. The goal is to train the client efficiently, allowing them sufficient time to rest between sets. The final variable you'll need to determine in your beginner client's workout program is their rest intervals. For hypertrophy (muscle growth) workouts, you'll likely want to stick with a 3-0-1 tempo. For power clients, you may want to use a 1-0-1 tempo. Taking a moment or two to pause while the muscle is under tension increases the stress on the muscle and can be a great way to give the client a small extra push. There are many different tempos that can be useful for muscle endurance, including a 4-2-1 tempo (4-second eccentric contraction, 2-second pause, 1-second concentric contraction). Your client's rep range will also determine the tempo of each exercise. While some clients may require power training on isolated muscle groups, most beginner clients will not require this level of specificity. If a client is working to build power, you'll focus on power exercises like Romanian deadlifts or squat variations. In addition to the number of sets and exercise variety, rep range will also determine the types of exercises you'll include in the program. If clients are working on muscular endurance, it's less important to focus on perfect form, meaning there's a bit more wiggle room for beginning clients to get the hang of new exercises. If a client is doing power or maximal strength exercises with a lower rep range, they'll be completing fewer sets over the course of the workout, meaning they'll have a lower number of unique exercises than someone who is training for muscle endurance. ![]() The rep range also determines the number of exercises that a client will be able to complete throughout their workout. For example, a client who is training for power will do more sets with fewer reps, while a client who is training for muscle endurance will do fewer sets with more reps. The higher your client's rep range, the lower their sets will be. If they want to train for muscle endurance, they'll be in rep range 12 to 15, and so on. If your client wants to train for power, they'll be in rep range 1 to 5. Once you identify it, everything else-including sets, tempo, and rest-follows.ĭetermining rep range starts with understanding the client's goals. ![]() Identifying rep range is the key to simplifying personal training program design. Here, we'll lay out a straightforward formula you can use to create a top-notch beginner workout program in less than half an hour. If you're feeling overwhelmed by developing a program for beginner clients, no worries-our Focus System has you covered. It's key to find a balance of providing clients with both challenges and successes that will keep them motivated to go the distance with your program. This "make or break" period is vital for ensuring that clients will decide to commit to your program (and stick with you after the program ends). ![]() In the first few weeks of working with a personal trainer, clients will decide whether they're going to buy into the program or start looking for something else. It's important that we give our clients some small wins right off the bat, helping to grow their confidence and keep them moving in the right direction. Not only are they unsure of what to expect, but they're also likely nervous, afraid of failing, and apprehensive about feeling judged. We need to recognize the importance of putting ourselves in a brand-new client's shoes. When we give clients too much too soon, they can feel overwhelmed and tempted to give up. Most of us have spent years working out in the gym, and it can be tough to develop a program for a total beginner. If you struggle with personal training program design for beginner clients, you're not alone. ![]()
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