What are the principles for developing a strength training program in a gym?

Nowadays, many people like to go to the gym to exercise, not only because the gym has a richer variety of fitness equipment, but also because exercising in the gym is more scientific and reasonable. Because fitness coaches will develop different fitness plans based on each person's different physique and different goals. So, how should you plan your strength training in the gym?

1. Training plan based on member’s intention:

Members who want to gain muscle mainly do strength training, and the strength training time should not be too long, ensuring it is within one and a half hours.

2. Members who want to lose fat should combine strength training with aerobic training. At the same time, to increase muscle growth in certain parts of the body, which is the so-called fat loss and body shaping, we need to do certain aerobic exercises after strength training.

3. For members with no basic training, the first strength training should be a full-body adaptation training. Once every other day. This phase usually lasts for a week. Because the first week is the most difficult time for the body to adapt. Of course, there are also some theories that believe that the adaptation period should last for a month or even longer. However, doing so will greatly slow down the training effect, and most members will lose patience.

4. Time arrangement. Everyone has different jobs and different lives, so the time they arrange for exercise is different. Generally speaking, 3 to 5 times a week can have good results. 1 to 2 times a week can ensure that the original effect will not regress.

5. Physical health status, common high blood pressure, liver disease, and joint injuries will affect training arrangements to a certain extent. Being aware of these situations can help prevent accidents and allow for rehabilitation training for these situations through appropriate plan adjustments.

6. Diet and rest conditions. Whether gaining muscle or losing fat, diet and rest will greatly affect our training intensity and training results. This can also prevent members from overtraining.

Strength training can increase body muscle and reduce body fat. The purpose is different, so the focus of strength training will be different. Moreover, the strength training plans for students with no basic training and those who have been training for a period of time are also different. This way, the training will be more targeted and more scientific.