How to Create a Gym Training Programme

How to Create a Gym Training Programme

Thinking about starting a fitness training programme? Let us talk you though the most important things to consider when Creating a Gym Training Programme

Exercising, as you’ll know, brings us endless physical and mental benefits. However, not everyone has enough theoretical and practical knowledge to construct a training programme for the gym.

In this article, we want to let you know the basics to keep in mind before you start training

Benefits of training

Exercise is defined as any movement that causes your muscles to work and requires your body to burn calories

There are many types of physical activity, such as swimming, running, jogging, walking, and dancing, to name but a few. Being active has been shown to have a multitude of health benefits, both physically and mentally. It can even help you live longer (1).

Studies have shown that exercise improves your mood and decreases feelings of depression, anxiety and stress (2).

You should also know that scientific studies have shown that combining aerobic exercise with resistance training can maximise fat loss and muscle mass maintenance.

Training

As such, it’s a good recommendation to make sure you carry out both types of training (6, 7, 8, 9, 10)

Exercise plays a vital role in building and maintaining strong muscles and bones. Physical activity such as weightlifting can stimulate muscle building when combined with adequate protein intake.

This is because exercise helps release hormones that promote the ability of muscles to absorb amino acids. This helps them grow and reduces their deterioration (10, 11)

Before I start, my own gym training programme

The first thing you need to do is define your goal

It’s essential that you establish a primary objective so that you can programme accordingly. We also need to select the training method and means so we can focus on performance and create an optimal programme (3).

To ensure all aspects discussed are taken into consideration, it’s important to get a Sports Science professional to guide us and facilitate reaching these objectives in the most effective way.

Before starting a gym training programme, it’s also important to perform a medical examination to determine the current state of our body and our physical condition. This is in order to detect conditions or hidden pathologies and rule out any kind of risk (4)

First days in the gym

If you’ve just signed up for the gym and don’t yet know where to start, let’s look at some some points to consider to ensure you can plan accordingly.

Starting to take supplements

The first few months you spend in the gym are an essential base for the future, as they must create the foundations at a physical and technical level

Train 3 days a week

In the first month, a weekly training frequency of three days a week is sufficient

Doing so, we’ll ensure our body has a sufficient amount of recovery days between workouts and, in addition, we’ll be able to progressively adapt our body to the stimuli we’ll be giving it

Do Full-Body workouts

It’s best to carry out multi-joint workouts – that’s to say, global exercises that involve large muscle chains

Initially, you should work with self-loads or light weights so you can focus on the technique and take care of your posture. Later, we’ll introduce the basic exercises:

Hexagonal Bar Deadlift

Obviously, they require a precise technique, so we advise seeking the supervision of a professional

Before starting the routine, it’s always advisable to do awarm up of 10-15 minutes of light aerobic activity at a low intensity to increase your body temperature and cardiorespiratory rhythm

Recommendations for Creating an Gym Training Programme

Before creating a gym training programme, you should plan ahead and establish the following aspects:

  • Set a primary goal.
  • Establish the means and methods you’ll use.
  • Set a weekly frequency of 3 days a week, enabling sufficient rest for our body.
  • Get the help of a professional to guide you in the process.
  • Start with Full-Body style routines, taking care of technique, and use self-loads or light loads.

Multi-joint Exercises

Little by little, we’ll progress. And even if on the first day you only move the bar, you’ll soon be increasing the amount of “kilos” you can lift

We recommend you check out this Beginners Gym Guide where we summarise the important points to take into account

Bibliographic Sources

  1. Anderson, E., Shivakumar G. (2013). Effects of exercise and physical activity on anxiety. Front Psychiatry 23(4):27. https://www.ncbi.nlm.nih.gov/pubmed/23630504
  2. Ensari, I., Sandroff, B.M, Motl, RW. (2016). Effects of single bouts of walking exercise and yoga on acute mood symptoms in people with multiple sclerosis.
  3. Platonov, V. (1997). Entrenamiento deportivo. Teoría y metodología. España: Paidotribo.
  4. Roca, E. (2017). Esport amb seny. Barcelona: Ara.
  5. Solé, J. (2008). Teoría del entrenamiento Deportivo. Barcelona: sicropatSport.
  6. Eriksson, J. Et al. (1997). Exercise and the metabolic síndrome. Diabetología. 40(2): 125-35.
  7. Gillat-Wimberly, M. et al. (2001). Effects of habitual physical activity on the resting metabolic rates and body compositions of women aged 35 to 50 years. J Obes.
  8. Kraemer, WJ, Volek, JS, Clark KL, Gordon, SE. (1999). Influence of exercise training on physiological and performance changes with weight loss in men. Med Sci Sports Exerc. 41(9): 1320-9.
  9. Tipton, K.D., Wolfe, RR. (2001). Exercise, protein metabolism, and muscle growth. Int J Sport Nutr Exerc Metab 11(1):109-32.
  10. Wolfe, R.R. (2006). Skeletal muscle protein metabolism and resistance exercise. J Nutr 136(2): 525-528.

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About Javier Colomer
Javier Colomer
"Knowledge Makes Stronger", Javier Colomer's motto, sets out his clearest statement of intentions expressing his knowledge and fitness experience.
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