Program structure

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General

  1. The program must include basic exercises for the major muscle groups
  2. In the basic program, the entire body should be worked out
  3. Between 6 and 10 exercises, depending on the number of repetitions
  4. Start with the large muscle groups and finish with the smaller ones
  5. Core training should be the last part of the program.

Number of repetitions

  1. Beginners should start with 12–15 repetitions
  2. Light weights and proper form are the priority
  3. By starting off gently, muscles and tendons that aren't used to exercise will have time to adjust to the workout

Design

  1. Proper breathing gives the exercise a good pace
  2. Good posture is very important during the exercises
  3. Perform each set carefully and use a weight that allows the client to feel resistance

Recovery

  1. The length of recovery a customer needs varies greatly from person to person and depends on
    • How hard has he/she been training?
    • how much he or she has exercised in the past
    • diet
    • rest
  2. The normal recovery time for muscles is 48–72 hours
  3. Beginners should ideally work out 2–3 times a week
  4. Always take a day of rest between workouts

Example of a Beginner's Program (Strength Training)

  1. Leg Kick
  2. Thigh Curl
  3. Seated rowing
  4. Seated Chest Press
  5. Axle press
  6. Triceps Stretch
  7. Bicep Curl
  8. Back Stretching
  9. Magma Machine

Continuing Education Program

  1. After 4–6 weeks, it is a good idea to change the program
  2. It's time to switch from easy exercises to tougher ones
  3. It's also a good idea to review the customer's motivation and goals again

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