What are the 4 key factor in designing an exercise program?

As you go about putting together a workout protocol for yourself, there are a number of factors to be addressed. Workout split, exercise selection, total reps and sets performed and the amount of rest you take are all things that you should plan out carefully.

Índice Show

Health benefits of exercise programs
Before starting your exercise program
Assessing your fitness level for an exercise program
Designing your fitness program
Assemble your exercise clothing and equipment
Getting started on your exercise program
Monitoring progress on your exercise program
Where to get help

Sets and reps are among the most important factors to consider because they will directly impact the volume of each workout session; the volume of a session refers to a combination of sets, reps and the amount of resistance used and it can make or break a program.

If your volume is too little, you won’t see results since there won’t be an effective overload of your muscle tissues. If your volume is too much on the other hand, you’ll move into a state of overtraining, which could potentially hinder your ability to exercise at all.

So, let’s walk through some of the key factors that impact your workout volume so you can design a workout plan that best suits you.

1. Your Training Status
The very first thing that you’ll need to consider is your training status. How experienced are you? Those who have more training experience will be able to use more volume than those who are just starting. The more experienced you are the more your body is used to the constant loading and the better it’s able to recover.

Remember, just like with any other activity, you need to work up intensity as you progress along. If you were a new runner, you wouldn’t begin your journey with a 10 mile run—you’d likely start with something smaller, like alternating between 30-second bouts of running and walking.

The same goes for strength training, start with smaller goals and work your way up in intensity.

2. Your Lifestyle and Habits
Next, you also need to take into account your lifestyle habits. Are you getting enough sleep at night? Are you on your feet all day long? Are you stressed at work?

All of your lifestyle habits influence your recovery ability. So if you have a lifestyle that keeps you on the go (thus not allowing time for rest and recovery), or you’re highly stressed (which taxes your immune system), or you aren’t getting enough sleep (when the bulk of recovery is going to take place), all of these habits will negatively impact your ability to bounce back from higher volume workout sessions.

3. Your Nutrition
Your nutritional intake is the next element to consider. Are eating enough calories? Are you getting the proper amount of carbohydrates to fuel your intense workout sessions?

If you are on a diet plan eating less than what your body needs, then you will automatically have lower recovery capabilities. If you have a lower recovery capability this should automatically signal that you need to decrease your volume.

Your nutrition has a direct correlation with how much volume you can handle, so it’s important that you ensure a healthy intake.

4. Your Workout Intensity
Finally, think about your workout intensity. Are you taking sets to failure? If so, that means you’ll require more time for recovery and that you should consider less volume for each session.

Intense sets will be very taxing on the body so you’ll be able to do fewer sets overall before you start to feel fried and need to get out of the gym.

So keep these four factors in mind when determining the volume that you choose to use in your workout program. Make sure to start on the conservative side and build up from there as that will help prevent overtraining. Otherwise once overtraining happens, it’s a tough problem to fix.

Strength Training 101
Strength Training 101: A Beginners Guide to Sets, Reps and Rest Periods
6 Exercise Progressions for Increasing Intensity

A customised exercise program developed by an AUSactive registered professional is a great way to stay fit and will bring you a wide range of physical and mental benefits.
Before starting with an exercise program, if you haven’t exercised for a while, use the adult pre-exercise screening tool and consult your doctor for a check-up if required.
Consider your fitness goals. Are you starting a fitness program to help you lose weight or for some other reason?
Start slowly, build up gradually and monitor your progress.

Exercise programs are popular. There are gyms and other fitness providers with many different types of classes, exercise routines and equipment, catering to a wide range of people.

If you are unfamiliar with what is involved, starting an exercise program can be challenging. Talk to an AUSactive registered professiona l to find out about the many options available.

Health benefits of exercise programs

An exercise program that is tailored specifically to your needs is a great way to stay physically and mentally fit. It also provides additional benefits such as:

improved condition of the heart and lungs
increased muscular strength, endurance and motor fitness
increased aerobic fitness
improved muscle tone and strength
weight management
better coordination, agility and flexibility
improved balance and spatial awareness
increased energy levels
improved immunity
increased physical confidence
reduced risk of chronic disease (such as type 2 diabetes and heart disease)
improved sleep
improved brain function and health
improved general and psychological wellbeing
greater self-confidence and self-esteem
improved social life.

Before starting your exercise program

Before you get started, if you are new to exercise or are coming back from a long period of inactivity, it will help if you:

Assessing your fitness level for an exercise program

You probably have some idea of how fit you are. However, assessing and recording baseline (starting) fitness scores can give you benchmarks (points of comparison) against which to measure your progress. It’s valuable to assess your progress on a regular basis, for example each month. Remembering progression with some goals may be achieved in shorter or longer periods of time.

Before you start your new exercise program, record:

your pulse rate (heart rate) before and after a walk
how long you take to walk a certain distance
how many bench push-ups or squats you can do in 30 seconds
your waist circumference (measured midway between the top of your hip bone and bottom of your ribs).
your body mass index (BMI). This is calculated by dividing your weight in kilograms by your height in metres, squared. If you would like this accurately assessed, visit your local registered allied health or exercise professional .

(Note: Some medications affect your heart rate. If you are taking any medications that do so, consult a health professional and consider another way of measuring your exertion levels, such as the Borg scale.)
The adult pre-exercise screening tool contains exercise intensity guidelines, including exertion and other descriptive measures.

Consult an exercise or health professional to help you interpret this information or to do a fitness assessment for you, and work out what sort of program is best for you.

Designing your fitness program

Consulting an exercise professional when designing your fitness program can help you reduce injury and customise your program to your needs, especially if you are new to exercise or you haven’t done any physical activity for a while. Points to keep in mind when designing your program include:

Consider your goals. Are you starting a fitness program to lose weight or for some other reason?
Think about your likes and dislikes. Choose activities you will enjoy.
Plan a logical progression of activity. If you’re just beginning to exercise, start cautiously and progress slowly.
Build activity into your daily routine. Schedule time to exercise as you would any other appointment.
Think variety. By varying your activities (cross-training), you can avoid exercise boredom.
Allow time for recovery after exercising and make sure you have an adequate healthy diet.
Put it on paper. A written plan can encourage you to stay on track.

Assemble your exercise clothing and equipment

Be sure to pick shoes designed for the activity you have in mind, as well as for your foot type. If you’re planning to buy gym equipment, choose something that’s practical, enjoyable and easy to use.

Getting started on your exercise program

When you are ready to start getting active:

Start with low intensity activities such as walking with a friend or family member.
Over time, build up to the amount of physical activity recommended by Australia’s Physical Activity and Sedentary Behaviour Guidelines :
- Be active on most (preferably all) days every week.
- Accumulate 2½ to 5 hours of moderate intensity physical activity or 1 ¼ to 2 ½ hours of vigorous physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
- Do muscle strengthening activities on at least two days each week.
If you are unsure about any of the above, seek help from an exercise professional. Recognised industry associations such as AUSactive hold a directory of AUSactive registered professionals , where you can search for an exercise professional based on their:
level of experience working in the industry
delivery, knowledge and skills
location.

Remember to:

Start slowly and build up gradually.
Break activities up if you have to.
Be creative – include other activities such as walking, cycling, swimming or dancing in your routine.
Listen to your body – don’t push yourself too hard.
Be flexible – if you’re not feeling good, give yourself permission to take a day or two off.

For more information, visit our fact sheet Physical activity – how to get started.

Monitoring progress on your exercise program

Assess your progress six weeks after you start your program (by measuring the same parameters as you did to record your baseline fitness) and then every eight to 12 weeks. You may need to adjust the time, intensity and type of exercise you do to continue improving. On the other hand, you may be pleasantly surprised to find that you’re exercising just the right amount to meet your fitness goals.

If you start to lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a local fitness centre may help.

Where to get help

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