For fitness enthusiasts, having a personalized training plan can significantly boost workout efficiency. How can you create a plan tailored to your needs? This article discusses key variables in fitness training plans, helping you devise a simple yet effective routine to improve your results.

Repetitions

Repetitions refer to the maximum number of times you can perform a specific exercise in a set period. Typically expressed as RM (Repetition Maximum), this metric varies based on your goals:

• For muscle endurance and stability: 20+ repetitions
• For muscle hypertrophy (growth): 6-12 repetitions
• For strength: 1-5 repetitions

All repetitions should be performed to failure, meaning the last repetition is the absolute maximum you can do.

Training Intensity

Training intensity is the load applied to muscles during exercise, adjustable through weight, speed, or different tools. It's crucial for muscle strength and fitness improvement. Here’s a guideline:

• For endurance: 50%-70% of 1RM
• For hypertrophy: 75%-85% of 1RM
• For strength: 85%-100% of 1RM

Repetition Tempo

Repetition tempo dictates the speed of each movement. Different tempos yield different results:

• 4-2-1 tempo: Ideal for muscle stability, with 4 seconds for eccentric contraction, 2 seconds at peak contraction, and 1 second for concentric contraction.
• 2-0-2 tempo: Suitable for hypertrophy, with 2 seconds for concentric and eccentric phases.

Rest Intervals

Rest intervals are the breaks between sets. They directly impact muscle recovery and adaptation speed:

• For hypertrophy: Less than 1 minute between sets
• For strength: 3-5 minutes between sets, allowing for recovery of blood sugar, ATP, and energy.

Training Volume and Frequency

Training volume refers to the total amount of exercise per session, while frequency is the number of sessions per week. Balancing these prevents overtraining and ensures adequate stimulation:

• Beginners: 3-day split training, balancing rest and effectiveness.

Workout Duration

Workout duration should be 45-90 minutes per session. This includes both strength and cardio training, with warm-ups and cool-downs to maximize efficiency.

Exercise Selection

Choosing the right exercises to target specific muscle groups is crucial. Your selection should align with your goals, whether it’s building muscle, increasing endurance, or improving strength.

Summary

Adjusting variables such as repetitions, intensity, tempo, rest intervals, volume, frequency, duration, and exercise selection can optimize your training results. Start with these guidelines to create a personalized fitness plan. If you feel fatigued, the plan may be too advanced; if it feels too easy, you may need to increase the intensity.