What is designing an exercise program?

Designing a fitness program begins by knowing why you’re working out.  Are you wanting to lose weight, add shape and tone, better health, or for competition?  It seems like most people like to exercise because they want to look better, feel better and sleep better.  Either way, taking care of your temple is a good thing.  Some people are better at taking care of their spiritual muscles than their physical muscles or vise-a-versa.  In either case here are a few things you need to think about when designing your workout routine.

• How much aerobic, cardiovascular training do you need?
• How much anaerobic, strength training?
• How long should your training sessions be?
• Can your body handle the additional physical Stress?
• And does your current health condition affect your training.

When it comes to getting fit and healthy, the name of the game is to train and diet smarter – not harder or longer.  

1. Exercise can be a ‘double-edge’ sword.  It can be both stress reducing and stress producing.  The more intense your workout – the more stressful it is on your body and the more cortisol and adrenaline you produce.  Hitting a heavy bag or a hard run may help you get rid of some anxious energy, but that intense workout will elevate your stress hormones.  Can your adrenal glands handle that?  Or are they already in a state of exhaustion due to all the stress in your life? 
2. Exercise is a type of ‘physical’ stress.  Casual walking is exercise, but it’s not that stressful.  Weight training, Burst training or aerobic training done incorrectly (the most common mistake) is stress producing.  Are you exercising and physically taxing a body that is already exhausted?
3. Exercise is when you tear down the muscles. It’s called the ‘catabolic’ or breakdown phase. Only about 15-20% of your results will come from the workout.  About 70-80% of your results will come from Diet and Rest.  This is termed the ‘anabolic’ growth phase. Don’t over-emphasize the workout and undercut the need for a good diet and additional rest and sleep.
4. The quicker you lower your stress hormones after a workout – the quicker the ‘anabolic’ growth phase begins.  Don’t assume your stress hormones automatically drop back to normal after your workout. If you’re hustling to the shower, wolfing down a shake or meal, speeding out the door, in a constant hurry…I can almost guarantee you that your stress hormones are staying elevated. In which case you are slowing down the start of the re-build growth phase.
5. The more intense the workout the more testosterone (TT) and growth hormones (GH) you produce.  These hormones help you burn fat, lose weight and keep you feeling young.  This is again why you want to do some type of strength training or burst training…it allows you to kick up those two important hormones. Strength training doesn’t have to be long – it just needs to be intense!  If you don’t stress the muscle – it has no reason to change.  Short, intense workouts is all you may need.

FYI…When your adrenal glands are depleted and fatigued they are not going to produce as much TT and GH. This is why it’s a good idea to measure your cortisol levels, especially if you’ve hit a plateau and are dealing with prolonged stress.

1. More Exercise, More Stress = More Rest.  Sleep and Exercise are the two best ways to pump up your testosterone and growth hormones. So you have to give your body a chance to rebuild itself.  Are you giving yourself additional rest to offset the additional physical demands on your body?  If not, you will deplete and exhaust your adrenal glands.  You want to feel tired, and healthier after a good workout, not exhausted and frazzled, which happens to so many people whose adrenals are exhausted and over-worked.

1. Aerobic Deficiency and Anaerobic Excess is a common mistake.  Performing your aerobic workout at too high an intensity level for your current level of condition turns aerobic conditioning into an ‘anaerobic’ activity. This is another stress on the body.  Only well trained marathoners and tri athletes can train at 80-85% of the maximum heart rate and still burn fat.  If that’s not you, you should be training at 65-75% of your max heart rate.  Otherwise you will be burning mostly carbs and lean muscle, instead of stored body fats. 

These are only a few of the things you need to consider.  We haven’t even discussed all the variables that come into play with regards to your health symptoms, because that will also determine how long or how intense you should workout.  If you’ve been training and have hit that plateau and aren’t feeling good after a workout, you need to think could your adrenal glands be exhausted? 

There are so many variables to be reviewed in order to design an individualized health and fitness program. So buying a good pair of tennis shoes, joining a gym, taking a class is all great, but if you’re not getting the results you expect – it would be smart to review All the Variable that go into designing a health and fitness program.

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Co-authored by Francisco Gomez and Kyle Hall

Last Updated: November 26, 2021 References

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This article was co-authored by Francisco Gomez and by wikiHow staff writer, Kyle Hall. Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.

There are 15 references cited in this article, which can be found at the bottom of the page.

This article has been viewed 116,218 times.

Designing a fitness training plan that's tailored to your personal goals will make you more likely to succeed. The key to designing an effective training plan is determining your goals, choosing the right kind of exercises, and tracking your progress along the way. By doing these things and sticking to your plan, you'll be on your way to achieving your fitness goals.

Steps

Part 1

Part 1 of 3:

Determining Your Goals

1. 1

   Make a list of your personal fitness goals.[1] X Expert Source

   Francisco Gomez
   Fitness Coach Expert Interview. 24 October 2019. Go to source Organizing your goals on paper will make it easier to design a training plan based off of them. Take time to really think about what you want to achieve with your training plan.[2] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
   • For example, your goal could be to lose 20 pounds (9.1kg), or to gain 25 pounds (11kg) in muscle mass.
   • Your goal could be something simple, like feeling more energetic and alert during the day or improving your mood through exercise.

2. 2

   Come up with a realistic timeline for achieving your goals. The timeline for your fitness training plan depends on what your specific goals are. Establishing a timeline can make it easier to schedule your workouts and stick to your plan.

   • Make sure to set short-term and medium-term goals to help keep you motivated while you work towards your long-term goals. For example, you might set the goal of running a 1 K race or running 3 out of 7 days of the week.
   • For example, if your goal is to lose 10 pounds (4.5kg), your timeline could be 2 months. Since you can lose 1–2 pounds (0.45–0.91kg) per week at a healthy pace, 2 months is a realistic timeline.
   • If you're trying to gain muscle mass, you could set a goal of gaining 1–2 pounds (0.45–0.91kg) of muscle mass per month, which is a realistic goal.[3] X Research source Go to source
   • If your fitness goals are more long-term, like improving your endurance so you can go hiking more, try to break them up into smaller increments. For example, you could say that after 3 months you want to do a 1 mile (1.6km) hike, and after 6 months you want to do a 3 mile (4.8 km) hike.

3. 3

   Measure your current fitness level.[4] X Expert Source

   Francisco Gomez
   Fitness Coach Expert Interview. 24 October 2019. Go to source Before you design your fitness training plan, it's a good idea to figure out what level of physical fitness you're starting at. Then, you can compare your stats along the way to your starting point and see how much progress you've made.[5] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
   • If your goal is to lose or gain weight, weigh yourself and write down your starting weight. You might also take body measurements using a measuring tape to track how your body changes.
   • If you're designing a fitness plan to get stronger and build muscle mass, record how much weight you can lift before you start training.
   • Take a picture of yourself before you start. Every 2-4 weeks, take another photo to track your progress.
   • If your goal is to improve your endurance, time yourself while walking or running a mile.
   • You can also measure and record your body mass index.

4. 4

   Make dietary changes to help yourself meet your fitness goals. While routine exercise can help you meet your goals, you may also want to adopt a healthier diet, especially if you're trying to lose weight or put on muscle mass. Eating healthier foods will give you more energy for your workouts, and it will help you see faster results.[6] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source

   • If you're trying to lose weight, eliminate unhealthy processed foods that are high in sugar and salt. Replace processed foods with fruits, vegetables, and foods that contain healthy fats, like olive oil, avocados, fish, and nuts.
   • If you're trying to gain muscle mass, eat protein-rich foods like chicken, eggs, cheese, and beans. Aim to get around 0.6-1 gram of protein per 1 pound (0.45 kg) of your body weight every day.[7] X Research source Go to source

Part 2

Part 2 of 3:

Designing Your Workouts

1. 1

   Include 5-10 minutes of warm-up stretches before your workouts. Do dynamic stretches that move the muscles you plan on working out through their full range of motion. Try lunges, arm circles, high kicks, or marching to help get your blood flowing and your heart pumping.[8] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source

   • Avoid static stretches, like yoga, before exercise. These are best done after your workout.

2. 2

   Do moderate and vigorous aerobic exercises if your goal is to lose weight. Including 150-300 minutes of moderate and vigorous aerobic exercise a week in your fitness training plan can help you achieve your weight-loss goal. There are a variety of aerobic exercises you can do at home or at the gym, including:[9] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source

   • Brisk walking and swimming, which are both moderate aerobic exercises.
   • Running, bicycling, and dance aerobics, which are all vigorous aerobic exercises.
   • You'll know your exercise intensity is vigorous if you're breathing deeply and sweating after a few minutes of working out.[10] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
   • With moderate exercise, you should be breathing normally. You also won't start sweating until after about 10 minutes of moderate exercise.[11] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source

3. 3

   Do weight-training exercises if your goal is to gain muscle mass. Thirty minutes of weight-training exercises 2-3 times a week can help build your muscles and make them stronger.[12] X Expert Source

   Francisco Gomez
   Fitness Coach Expert Interview. 24 October 2019. Go to source If you include weight-training in your fitness plan, focus on using proper form so you don’t injure yourself, and do a variety of exercises so you're building all of your muscles instead of a select few. Weight-training exercises you can try are:[13] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
   • Bench press
   • Barbell rows
   • Overhead press
   • Squats
   • Deadlifts

4. 4

   Do both aerobic and weight-training exercises if your goal is overall fitness. Including both aerobic and weight-training exercises in your fitness training plan can help you be a healthier person overall. If your goals don't require you to prioritize one form of exercise over the other, then do a balance of both.[14] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source

   • Design your training plan so you're alternating between aerobic exercises and strength-training exercises with each workout session.
   • For example, you could do aerobic exercises on Mondays, Wednesdays, and Fridays, and then do weight-training exercises on Tuesdays, Thursdays, and Saturdays. Sunday could be your day of rest.

5. 5

   Balance your training plan by doing different exercises. When you’re designing your training plan, include a variety of exercises instead of just 1 or 2. Doing a bunch of different exercises can help work out different parts of your body and prevent your muscles from getting strained because of overuse.[15] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source

   • For example, if you’re trying to build muscle mass, include exercises in your training plan that work out different muscles. During one workout, you can do exercises that build your legs, and the next workout, you can do upper body exercises.
   • The major muscle groups you'll want to work out include your legs, hips, abdomen, chest, arms, back, and shoulders.[16] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source

6. 6

   Start with low-intensity workouts and progress slowly.[17] X Expert Source

   Francisco Gomez
   Fitness Coach Expert Interview. 24 October 2019. Go to source When you're first starting out with your fitness training plan, it's important that you start slowly with lower intensity exercises so you don't injure yourself. As you get stronger, you can gradually increase the intensity of your exercises.[18] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
   • For example, if your fitness plan includes strength-training exercises, you'd want to start out with weights that you can lift with little difficulty. Then, each week, you would add a little more weight to what you're lifting.
   • If you're focusing on aerobic exercises, you'd want to gradually increase the duration or distance of your exercises. You could start out running 1⁄2 mile (0.80km) on the treadmill, and then progress to 3⁄4 mile (1.2km) and so on.
   • By progressing slowly with your workouts, you'll continue to see results, and you won't hit a plateau.

7. 7

   Include time for recovery in your plan. Giving your body time to recover after your workouts lets your muscles repair themselves, and it also helps prevent injury. Give your muscle groups at least 1-2 days to recover before you work them out again.[19] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source

   • For example, you could take a day off in between workouts. Your workout schedule could be Monday, Wednesday, and Friday, with 4 days off throughout the week.
   • If you don't want to take that much time off, you could alternate which muscles you're exercising during each workout. For example, you could work out your upper body on Mondays, Wednesdays, and Fridays, and work out your lower body on Tuesdays, Thursdays, and Saturdays. Then, on Sundays, you could take an entire day off or focus on muscles that you don't work out on Saturdays and Mondays.

Part 3

Part 3 of 3:

Tracking Your Progress

1. 1

   Log your workouts so you know how much you’re exercising. Keeping track of when you’re working out will tell you whether or not you’re sticking to your fitness plan and being consistent. You can also use your log to help you figure out which exercises are working and which ones aren’t, and also to see how much you’re progressing with your workouts.[20] X Research source Go to source

   • You can keep track of your workouts in a journal or notebook. Write down when you’re working out, what exercises you’re doing, and how long you’re spending on each exercise.
   • You can also log your workouts on the computer or by using an app on your phone or mobile device.

2. 2

   Weigh yourself once a week. If one of the goals of your fitness training plan is to lose weight or gain muscle mass, weighing yourself on a scale will help you track your progress.[21] X Research source Go to source Weigh yourself once a week on the same day and at the same time, preferably in the morning.

3. 3

   Keep a journal about how you feel physically and emotionally. If your fitness goal is to feel better about yourself or feel healthier in general, journaling your thoughts can help you track your progress. Take time every day or even just once a week to write down how you’re feeling.

   • Try to focus on specific changes you’ve noticed since starting your fitness training plan. For example, if you’ve been feeling alert and energetic at work after your morning workouts, write about that in your journal.

4. 4

   Adjust your fitness training plan as needed. Use the information you're gathering in your log and on the scale to determine whether or not your training plan is working. If you're not seeing the results you were hoping for, you may need to increase the intensity and duration of your workouts.

   • For example, if your goal is to lose 1 pound (0.45kg) a week, and you're not seeing that happen on the scale, you'll know that you need to make adjustments to your plan.

Community Q&A

• Question

  How should I pace myself when setting up a fitness plan?

  Francisco Gomez

  Fitness Coach

  Expert Answer

  You'll want to start slowly and work your way up as you build your endurance. Find a pace or weight that's comfortable for you to do and try increasing it by 10% weekly.

Tips

• Remember to drink water before, during, and after your workouts so you don't get dehydrated.[22] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source

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References

1. ↑ Francisco Gomez. Fitness Coach. Expert Interview. 24 October 2019.
2. ↑ //www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269?pg=1
3. ↑ //www.nerdfitness.com/blog/how-fast-can-i-build-muscle-naturally_v_coaching/
4. ↑ Francisco Gomez. Fitness Coach. Expert Interview. 24 October 2019.
5. ↑ //www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269?pg=1
6. ↑ //www.mayoclinic.org/healthy-lifestyle/weight-loss/basics/diet-and-exercise/hlv-20049483
7. ↑ //www.builtlean.com/2012/12/24/protein-build-muscle/
8. ↑ //www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/
9. ↑ //www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999

More References (13)

1. ↑ //www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887
2. ↑ //www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887
3. ↑ Francisco Gomez. Fitness Coach. Expert Interview. 24 October 2019.
4. ↑ //www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20047116?pg=2
5. ↑ //www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999
6. ↑ //www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269?pg=1
7. ↑ //www.health.harvard.edu/exercise-and-fitness/7-tips-for-a-safe-and-successful-strength-training-program
8. ↑ Francisco Gomez. Fitness Coach. Expert Interview. 24 October 2019.
9. ↑ //www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269
10. ↑ //www.health.harvard.edu/staying-healthy/strength-training-6-ways-to-get-more-from-your-workout
11. ↑ //www.positivehealthwellness.com/fitness/6-easy-ways-track-fitness-progress/
12. ↑ //www.hsph.harvard.edu/nutritionsource/2007/04/26/ask-the-expert-controlling-your-weight/
13. ↑ //www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256?pg=2

About This Article

Co-authored by:

Francisco Gomez

Fitness Coach

This article was co-authored by Francisco Gomez and by wikiHow staff writer, Kyle Hall. Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running. This article has been viewed 116,218 times.

Co-authors: 17

Updated: November 26, 2021

Views:116,218

Article Rating:89% - 9 votes

Categories: Personal Fitness

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