HOW OFTEN SHOULD YOU WORKOUT? - BEGINNER, INTERMEDIATE, & ADVANCED
How often should you workout?
If you search his question in google you will be quickly inundated with thousands of articles claiming to have the best workout split.
However, most of these articles don’t consider the most important factor: The client’s previous exercise experience.
The amount of experience a client has will determine what their workout program will look like. So whether your client is brand new to exercise or has been exercising for a lifetime, this blog will highlight how often they should workout.
The Beginner
Beginner clients have either no previous experience or have not worked out consistently for an extended period. These clients should work out two to three times per week.
The main goal for beginners is to learn how to control their muscles and perform movement patterns. This is called motor control. To develop motor control, beginners need exposure to a lot of time under tension. Since these clients are new to exercise they will adapt quickly.
Beginner Workout Program:
For each workout day, the beginner should train their full body. This type of workout allows beginners to train the same movement patterns multiple times a week, exposing them to a lot of time under tension.
A good split is Monday, Wednesday, Friday. This will give them plenty of time to recover between sessions. On each day the client should train the majority of the six patterns of movement: squat, lunge, bend, push, pull, and core.
A1) Kettlebell Romanian Deadlift @3030, 8-10 reps x 3 sets; rest 60 seconds
A2) Dumbbell Bench Press @2111, 8-10 reps x 3 sets; rest 60 seconds
B1) Goblet Squat @3311, 8-10 reps x 3 sets; rest 60 seconds
B2) Seated Lat Pull Down @3012, 8-10 reps x 3 sets; rest 60 seconds
C) Banded Dead Bug @3030, 10-12 reps x 3 sets; rest 60 seconds
The Intermediate
Intermediate clients are people who have worked out consistently for one to five years. They should train approximately four times a week. Since these clients have more experience with exercise, they will need more specific workouts to achieve results.
The main goal of working out for intermediates is to develop their muscle endurance and strength endurance. To develop this, these clients need a higher level of focus on specific movement patterns.
Intermediate Workout Program:
Intermediate clients should split up their workouts into specific movement patterns such as upper and lower workouts. For these clients, a good split is Monday, Tuesday, Thursday, and Friday.
Monday (Upper):
Weighted Neutral Grip Pull Up @21X1, 3-5 reps x 4 sets; rest 2-3 minutes
Close Grip Bench Press @2111, 8-10 reps x 3 sets; rest 2 minutes
Landmine Row @2112, 8-10 reps x 4 sets; rest 2 minutes
Tuesday (Lower):
Romanian Deadlift @2010, 6-8 reps x 4 sets; rest 2-3 minutes
Kettlebell Goblet Split Squat @2121, 10-15 reps x 3 sets; rest 2 minutes
Tuck L-Sit on Parallettes, Max Hold x 3 sets; rest 2 minutes
The Advanced
Advanced clients have five or more years of experience of working out. These clients should work out five days a week. Since this client is so experienced their rate of adaptation will have slowed dramatically.
The main goals for advanced clients are to build their muscle endurance, strength endurance, and ability to express max contractions. To develop these, traits these clients need to focus on one specific movement at a time.
Advanced Workout Program:
These clients’ workouts will focus on a single pattern per training day. A day will be devoted to bend, squat, lunge, push, pull, and core activities.
For these clients, a good split is Monday, Tuesday, Thursday, Friday, Saturday. The workout program will focus on one out of the six movement patterns each day.
Monday (Bend)
Tuesday (Push)
Thursday (Squat)
Friday (Pull)
Saturday (Lunge)
Results are Built Through Individualization
The best workout plans are personalized ones.
But how do you create a personalized plan?
First, you need to conduct a client intake with an assessment and consultation. Then you need to design a progressive program specifically for their goals.
This process may seem daunting, but thankfully we have created a systemized approach to personalized fitness coaching. We call it the OPEX Method of Coaching. Sign up for our free coaching course today, and learn our systematic approach to creating personalized workout plans.