How To Structure a Training Program for Beginners

There is no doubt that my training programs differ from client to client, but especially when comparing my advanced level athletes to those who are new to the sport. As a beginner, laying the right foundation is crucial for long-term success and injury prevention. In this blog, we'll break down the essential elements of structuring a training program tailored for beginners.

1. Assessing Goals and Current Fitness Level:

   - Start by understanding your goals, whether it's strength gain, muscle building, or general fitness improvement.

   - Assess your current fitness level through basic strength tests like squat, bench press, and deadlift to establish a baseline. This can be extremely helpful to perform under the eyes of an experienced coach who can provide you honest feedback.

2. Establishing Training Frequency:

   - For beginners, 3-4 days of training per week is a good starting point to allow for adequate recovery while promoting consistency.

- Once a strength base is developed and the movements are technically efficient, frequency can often increase due to the beginner’s ability to recover more quickly between sessions compared to an intermediate or advanced level lifter.

   - Ensure each session targets different muscle groups and movement patterns for balanced development. There are multiple ways to attack this, but promoting balance is crucial in the beginning stages of your journey.

3. Exercise Selection:

   - Focus on compound movements that recruit multiple muscle groups, such as squats, deadlifts, bench presses, overhead presses, and rows.

- Avoid incorporating too many variations. Too many new and inexperienced coaches these days try to reinvent the wheel and end up throwing too many variations at beginners much too soon. Keep it simple, learn how to perform the compounds correctly and gain confidence within those movement patterns before deeming it necessary to seek out other means of various stimulus on the compounds.

   - Incorporate accessory exercises to address weaknesses and improve overall strength and stability.

4. Progressive Overload:

   - Emphasize gradual progression in weight lifted, reps performed, or sets completed to continually challenge the body and drive adaptation.

   - Start with lighter weights and medium to higher reps initially in order to further develop the right motor patterns, then gradually increase intensity as strength improves.

5. Structuring Workouts:

   - Begin each session with a thorough warm-up to prepare the body for the upcoming exercises and reduce the risk of injury.

   - Organize workouts with a balance of volume and intensity, incorporating both strength-focused and hypertrophy-focused phases. The three pillars of programming are volume, frequency, and intensity. You can be high on 2 out of the 3 at the same time but NOT all 3. This is where strategic planning comes into play.

   - Allow for sufficient rest between sets to optimize performance and recovery. Shorter rest periods often are NOT better than longer rest periods. Quality reps and quality sets >

6. Tracking Progress:

   - Keep detailed records of workouts, including exercises, sets, reps, and weights lifted, to track progress over time. Better yet, join us on the Crew Coaching App available in the App Store to make tracking much easier for you!

   - Use performance markers like increased weight lifted or improved form as indicators of progress and motivation.

7. Rest and Recovery:

   - Understand the importance of adequate sleep, nutrition, and hydration for optimal recovery and performance.

   - Engage in active recovery techniques like low impact cardio, stretching, and mobility exercises to prevent muscle stiffness and enhance flexibility.

Conclusion:

By following these guidelines, beginners can lay a solid foundation for their strength training journey, setting themselves up for long-term success and growth. Remember, consistency and patience are key as progress takes time. With dedication and smart training, anyone can unlock their potential and achieve their powerlifting goals.

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