Exercise is one of those topics that continue to evolve as more and more research is conducted, more people enter the industry as trainers, more main stream media stories arise and more people begin to take ownership of their health. We know the importance of exercise, we know where to get advice regarding exercise, we know where to go to perform exercise but how do we know what is actually right for us? There are so many paths you can take when considering your exercise journey and with this post I aim to give my 2 cents on how I formulate an exercise plan for clients and how important some things are compared to others.
The Who, What, When, Where and Why:
Firstly, what is your current health status and what has guided your decision to begin exercising in the first place. Are you self motivated or have you been consulted by your GP? Are you young, old or somewhere in the middle. Are you overweight or underweight? The list of reasons goes on and on but it is an important factor in where you should be aspiring to go with your exercise journey. High Intensity Interval Training (HIIT) is a popular term thrown around and some people will make you feel as though you NEED to be doing it. The same goes for Crossfit, F45, anything that is popular on the internet. Is this approach right for you given your current health status and training history though? I have nothing against these movements but I am suggesting you need to know if it is what you need right now, that’s all.
Secondly, how experienced are you? Have you been to a gym before, got psyched out by all of the equipment and people and never gone back? Or are you the 5-6 session a week type of person looking to expand your knowledge and try something new? Knowing where you stand on the training age continuum is very important to guide your next steps. Don’t get thrown in the deep end without a floaty but also, don’t get involved with something that is far below your experience level. Exercise is specific and multi-factorial.
Thirdly, are you playing a sport or recovering from an injury? Are you somebody who falls within a specific population sub group and have very specific needs within the gym, or are you just looking for general, enjoyable fitness methods. An athlete and an everyday Joe are two entirely different beings and will train very differently.
Fourth, what motivates you to keep coming back? Are you results driven or are you only interested in the gym when somebody goes with you and pushes you to keep at it. If you can’t maintain your own accountability then it is important to work on strategies that suit you best in order to keep you going. The fanciest gym in your city isn’t worth the money if you never make it to a session. For this reason I encourage group fitness classes and the like, something that has other people who you can lean on when you start to lose motivation. Small gyms offer a more family feel, again, something else to consider.
If it isn’t personalised, run!:
It’s very easy to get caught up in fads, in “challenges” and follow very basic prescription methods with the hope that it will suit you too. This is not always going to be the best approach and I’d advise you to answer the above questions first. I’d also advise working with somebody in the initial stages to ensure you are on the right track. For me personally, I always like to know what your main few reasons for coming into the gym in the first place are, obviously. From there, it’s about setting up a system which can see you where you want and need to be. Quite often a movement assessment can reveal things a client did not even know about, so these results could be the first point of call in order to fulfil the goals later on. There are quite a lot of variables at this stage, but I won’t try and amp it up as though it is an extremely technical process because it is not. It just requires an open minded and methodical approach. What should be tested, will be. What should be said, will be and so on. Creating a transparent system for now and the future is going to be the best chance for results and success down the track. For ease of use, I have put together the procedure I follow when meeting with a client for the first time.
1) Introduction, needs analysis and goal setting.
2) Anthropometrics measures.
3) FMS.
4) Strength and aerobic assessment as well as special tests if there is an injury.
5) Explanation of results, future plan and my feedback.
The best plan on earth is only as good as your adherence:
That’s it. I don’t sugar coat anything or aim to complicate any of the process. From my end as the exercise professional, I can see all that I need to see through these steps. I can tailor any part of the process to be more specific. I can special test any injured area or add an assessment for asymmetry if I see fit. My explanation of results and future plans comes from my experience. Like I have said in previous posts, it is up to the client to dictate the schedule and for me to give my best advice in order to meet the goals. I can’t do much more than that and as a client or trainer, neither can you. A plan is a plan for a reason and for goals to be achieved, it’s best to make something as sustainable and realistic as possible. I’d also like to add that for brand new clients who have zero experience, 1 on 1 session’s are advised. I do not feel comfortable with letting somebody loose with a program if there is nobody available to help out if necessary. Nothing kills motivation more than the feeling of helplessness. I hope this gives you a better understanding of the process and how goals and training age dictate where you are going within your gym journey.