I wish I could say that there are only three fitness plans that every personal training client can integrate for optimal physical success. Unfortunately, unknowns and various personal and professional demands enhance our lives as much as they create obstacles. Our strengths, limitations, and preferences also expand the endless structure variations. No program will completely optimize your physical self nor meet all of your wants and needs at once. The structure will most likely be adapted from time to time and may look completely different depending on your life at a given point. Nevertheless, we must start somewhere; the options below will guide your experience.
Once you decide on an approach, you'll quickly recognize that it, like all others, will have its specific benefits and drawbacks. How will you improve your range of motion, cardio, and muscular endurance if you choose a strength approach with a five-day isolated muscle approach? If you integrate a total body aerobic session three days per week, will you break down your muscles enough to gain the tone and sculpt you're looking for? Should you include pilates, yoga, hiking, swimming, other fitness disciplines, and/or related activities? Oi vai! What to do!!!
Considering your present physical state, preexisting conditions/injuries, and strengths and limitations will also heighten the challenge when selecting a structure. For example, a personal training client with osteoporosis may need to focus more on strength to protect their bones and minimize high-impact activity. A person with great strength but asthmatic may want to incorporate a progressive cardio endurance plan with strength workouts.
To guide your appropriate fitness path, I did my best to boil down the endless options to several fitness structures as you mull through the thoughts above. You can choose the one you're most interested in, and we'll adapt it to your goals, history in the gym, injuries, and more. I purposely didn't include specifics for each day (e.g., reps, intervals, etc.). First, we start with the big picture, create a personalized structure, and then fill in the specific details. Good luck!
How does running and other cardio activities fit into your fitness plan? / Photo: Jacoby Clarke
OUR GOAL TODAY
Establish an adaptable weekly fitness structure (with or without Denver personal training sessions included). First, choose a section based on the number of days you’ll dedicate to formalized exercise (3, 4, or 5 days) and then review the options under each. Once you determine the structure closest to your lifestyle, needs, and wants, we’ll discuss how to adapt and personalize it. Please note: Our bodies are intended to move daily. We may still see some benefits from only exercising 1-2 sessions per week, but we may not reach the significant gains desired (hence the focus on three days or more below).
Key Terms:
Cardio Endurance: The benefits of this focus are: lowering risk of heart disease, higher blood pressure, diabetes, and stroke; prevention of chronic disease; better pulmonary function and improved VO2 function; better sleep; reducing fatigue; greater ease walking greater distances, walking up stairs, and performing daily non-strenuous activities; and better mood. Activities: climbing stairs or the Stairmaster machine, sport-related activity, running, rowing, swimming, plyometric exercises, and walking.
Muscular Endurance: The benefits of this focus are: increasing aerobic capacity of muscles; performing daily activities under demand for longer periods; better sleep; increasing athletic performance in endurance-based sports; prevention of chronic disease; reducing general and muscle fatigue; general toning; reducing injuries resulting from repetition and overuse; and maintaining posture alignment. Activities: circuit training, functional training, bodyweight training, and plyometric training.
Strength: The benefits of this focus are: strengthening bones; performing daily strenuous activities for short periods; increasing athletic performance in strength and endurance-based sports; reducing fatigue; reducing injuries resulting from heavy lifts; better mood; sculpting muscles; and maintaining posture alignment. Activities: strength training.
"I’M CONVINCED, BUT MY LIFE IS BUSY" FITNESS PLANS (3 DAYS PER WEEK)
Option 1 (Cardio Endurance Focused ):
Time per Session: 20-30 minutes
Benefits: Cardio endurance
What’s Missing?: Strength and sculpt optimization; limited time for muscular endurance-focused exercise (although the rowing and Stairmaster machines help)
Workouts:
Day 1: Stairmaster interval session / 8-10 minutes of ROM activity or yoga
Day 2: Rowing machine or swimming interval session / 8-10 minutes of ROM activity or yoga
Day 3: Run or hike interval session / 8-10 minutes of ROM activity or yoga
Option 2 (Muscular Endurance Focused and Cardio Enhanced):
Time per Session: 40-60 minutes
Benefits: Muscular endurance and limited cardio endurance
What’s Missing?: Strength and a sculpt optimization; limited time for range of motion (ROM) exercises and poses
Workouts:
Day 1: Circuit of upper body and core exercises/ 8-10 minutes of interval cardio
Day 2: Circuit of lower body and core exercises / 8-10 minutes of interval cardio
Day 3: Circuit of explosive total body exercises / 8-10 minutes of interval cardio
Option 3 (Strength Focused and ROM Enhanced):
Time per Session: 40-60 minutes
Benefits: Strength, range of motion (ROM)
What’s Missing?: Cardio and muscular endurance optimization; limited time for stabilization exercises (although they can be built into core exercises)
Workouts:
Day 1: Traditional sets of chest, tris, and core exercise (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses
Day 2: Traditional sets of back, bis, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses
Day 3: Traditional sets of legs, shoulders, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses
Option 4 (Sports Cardio Endurance Focused):
Time per Session: 45-60 minutes
Benefits: Cardio endurance and limited muscular endurance for recreational sports
What’s Missing?: Strength and sculpt optimization; limited time for muscle endurance-focused exercise
Workouts:
Day 1: Tennis match or soccer game
Day 2: Circuit of high-intensity, explosive total body exercises with bands and bodyweight / 6-8 minutes of ROM exercises and poses
Day 3: Tennis match or soccer game
Option 5 (Cardio and Muscular Endurance Focused):
Time per Session: 40-60 minutes
Benefits: Cardio and muscular endurance
What’s Missing?: Strength and sculpt optimization; limited time for range of motion (ROM) exercises and poses
Workouts:
Day 1: Circuit of total body and core exercises/ 8-10 minutes of interval cardio
Day 2: 40-45 minutes of interval or endurance cardio
Day 3: Circuit of total body and core exercises / 8-10 minutes of interval cardio
Option 6 (Cardio Endurance Focused and Muscular Endurance Enhanced):
Time per Session: 45-60 minutes
Benefits: Cardio endurance and some muscular endurance for recreational sports
What’s Missing?: Strength and sculpt optimization; limited time for muscle endurance-focused exercise
Workouts:
Day 1: 40-45 minutes of interval or endurance cardio
Day 2: Circuit of total body and core exercises / 6-8 minutes of ROM exercises and poses
Day 3: 40-45 minutes of interval or endurance cardio
Signing up with a Denver Personal Trainer is a commitment inside and outside of the gym. / Photo: Ketut Subiyanto
"COMMITTED TO 4…..LET’S DO THIS" FITNESS PLANS (4 DAYS PER WEEK)
Option 1 (Cardio Endurance, Strength, and Muscular Endurance Focused):
Time per Session: 45-60 minutes
Benefits: Strength, muscular endurance, and cardio endurance
What’s Missing?: You’ll achieve significant gains in each area but may not optimize one over the other.
Workouts:
Day 1: Circuit of upper body and core exercises with dumbbells and machines / 4 minutes of ROM exercises and poses / 8 minutes of interval cardio
Day 2: Circuit of strength-endurance exercises for legs and core / 8-10 minutes of ROM exercises and poses / 8 minutes of interval cardio
Day 3: Circuit of high-intensity, explosive total body exercises with bands and bodyweight / 8-10 minutes of ROM exercises and poses / 8 minutes of interval cardio
Day 4: 30-45 minutes of yoga or pilates / 8 minutes of interval cardio
Option 2 (Cardio Endurance Focused and Strength and Muscular Endurance Enhanced):
Time per Session: 45-60 minutes
Benefits: Cardio endurance is the main goal, but muscular endurance and strength are very important.
What’s Missing?: You’ll see more gain in cardio endurance but may not optimize the other areas.
Workouts:
Day 1: Circuit of upper body and core exercises with dumbbells and machines / 6-8 minutes of ROM exercises and poses / 8 minutes of high-intensity interval cardio
Day 2: Circuit of strength exercises for legs and core / 20 minutes of interval cardio
Day 3: Circuit of high-intensity, explosive total body exercises with bands and bodyweight / 6-8 minutes of ROM exercises and poses / 8 minutes of high-intensity interval cardio
Day 4: 40-45 minutes of interval or endurance cardio
Option 3 (Cardio and Muscular Endurance Focused and ROM Enhanced):
Time per Session: 45-60 minutes
Benefits: Cardio and muscular endurance, limited range of motion (ROM)
What’s Missing?: You’ll see more gain in cardio and muscular endurance but may not optimize strength or a sculpt.
Workouts:
Day 1: Circuit of upper body and core exercises / 6-8 minutes of ROM exercises and poses
Day 2: Circuit of stabilization and core exercises / 30 minutes of high-intensity interval cardio
Day 3: Circuit of lower body and core exercises / 6-8 minutes of ROM exercises and poses
Day 4: 40-45 minutes of interval or endurance cardio
Option 4 (Strength Focused and ROM Enhanced):
Time per Session: 40-60 minutes
Benefits: Strength, limited range of motion (ROM)
What’s Missing?: Cardio and muscular endurance optimization; limited time for stabilization exercises (although they can be built into core exercises)
Workouts:
Day 1: Traditional sets of chest and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses
Day 2: Traditional sets of back and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses
Day 3: Traditional sets of legs and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses
Day 4: Traditional sets of arms, shoulders, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses
Option 5 (Strength and ROM Focused):
Time per Session: 40-60 minutes
Benefits: Strength and range of motion (ROM)
What’s Missing?: Cardio and muscular endurance optimization; limited time for stabilization exercises (although they can be built into core exercises)
Workouts:
Day 1: Traditional sets of chest, triceps, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses
Day 2: Traditional sets of back, biceps, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses
Day 3: Traditional sets of legs, shoulders, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses
Day 4: 30-45 minutes of yoga or pilates
Option 6 (Cardio and Muscular Endurance Focused and ROM Enhanced):
Time per Session: 40-60 minutes
Benefits: Cardio and muscular endurance, limited range of motion (ROM)
What’s Missing?: Strength and sculpt optimization
Workouts:
Day 1: Circuit of total body and core exercises/ 8-10 minutes of range of motion (ROM) exercises
Day 2: 40-45 minutes of interval or endurance cardio
Day 3: Circuit of total body and core exercises / 8-10 minutes of range of motion (ROM) exercises
Day 4: 30-40 minutes of interval or endurance cardio
Personal Training in Denver is part of the bigger fitness picture. / Photo: Andrea Piacquadio
"ALL IN” FITNESS PLANS (5 DAYS PER WEEK)
Option 1 (Cardio Endurance, Strength, and Muscular Endurance Focused):
Time per Session: 45-60 minutes
Benefits: Strength, muscular endurance, and cardio endurance
What’s Missing?: You’ll achieve significant gains in each area but may not optimize one over the other.
Workouts:
Day 1: Circuit of upper body and core exercises with dumbbells and machines / 4 minutes of ROM exercises and poses / 8 minutes of interval cardio
Day 2: Circuit of strength-endurance exercises for legs and core / 8-10 minutes of ROM exercises and poses / 8 minutes of interval cardio
Day 3: 30-45 minutes of restorative yoga
Day 4: 40-45 minutes of interval or endurance cardio
Day 5: Circuit of high-intensity, explosive total body exercises with bands and bodyweight / 8-10 minutes of ROM exercises and poses
Option 2 (Cardio Endurance Focused as well as Strength, ROM, and Muscular Endurance Enhanced):
Time per Session: 45-60 minutes
Benefits: Cardio endurance is the main goal, but muscular endurance, strength, and range of motion (ROM) are very important.
What’s Missing?: You’ll see more gain in cardio endurance but may not optimize the other areas.
Workouts:
Day 1: Circuit of upper body and core exercises with dumbbells and machines / 6-8 minutes of ROM exercises and poses / 8 minutes of high-intensity interval cardio
Day 2: Circuit of strength exercises for legs and core / 20 minutes of interval cardio
Day 3: 30-45 minutes of restorative yoga
Day 4: Circuit of high-intensity, explosive total body exercises with bands and bodyweight / 6-8 minutes of ROM exercises and poses / 8 minutes of high-intensity interval cardio
Day 5: 40-45 minutes of interval or endurance cardio
Option 3 (Sports Cardio and Muscular Endurance Focused and ROM Enhanced):
Time per Session: 45-60 minutes
Benefits: Cardio and muscular endurance for recreational sports, limited range of motion (ROM)
What’s Missing?: Strength and sculpt optimization; more range of motion (ROM) may be needed because of the demand placed on the body.
Workouts:
Day 1: Tennis match or soccer game
Day 2: Circuit of upper body and core exercises with dumbbells and machines / 6-8 minutes of ROM exercises and poses
Day 3: Tennis match or soccer game
Day 4: Circuit of high-intensity, explosive total body exercises with bands and bodyweight / 6-8 minutes of ROM exercises and poses
Day 5: Tennis match or soccer game
Option 4 (Cardio Endurance, Muscular Endurance and ROM Focused):
Time per Session: 40-60 minutes
Benefits: Cardio and muscular endurance, range of motion (ROM)
What’s Missing?: Strength and sculpt optimization
Workouts:
Day 1: 40-45 minutes of interval or endurance cardio / 8-10 minutes of range of motion (ROM) exercises
Day 2: Circuit of total body and core exercises
Day 3: 30-45 minutes of yoga
Day 4: 40-45 minutes of interval or endurance cardio
Day 5: Circuit of total body and core exercises / 8-10 minutes of range of motion (ROM) exercises
Option 5 (Strength and ROM Focused):
Time per Session: 40-60 minutes
Benefits: Strength and range of motion (ROM)
What’s Missing?: Cardio and muscular endurance optimization; limited time for stabilization exercises (although they can be built into core exercises)
Workouts:
Day 1: Traditional sets of chest and core exercise (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses
Day 2: Traditional sets of back and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses
Day 3: Traditional sets of legs (part 1) and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses
Day 4: Traditional sets of arms, shoulders, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses
Day 5: Traditional sets of legs (part 2) and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses
