There’s a lot of so called many “how to’s” out there for a lot of things in life.
More often than not there’s also option of paying somebody who’s a “professional” to do a better job at it than you. And to be honest, I’m actually all for paying someone else to do something for me at most things if I’m not good at them myself. Like I COULD do my own nails, but like really am I? It’ll end up a smudgy mess all over my floor. Dying my own hair? Sure I’ve experienced that ginger result as any teenage girl has done too. But the hairdresser is (hopefully) going to nail my BondiBeachBabe baleage as they have been taught how to do it in hair dressing school and have experience doing it to every other bondi babe you see.
HOWEVER that doesn’t mean I won’t give something a go before I realise that maybe it’s left to the professional…
So here’s the basics of how to write your own training programme. Take note that some industry leaders will OVERCOMPLICATE this process in order to sell programmes. It doesn’t need to be complicated – trust me!
The main pointers is that to stimulate muscle growth (or “tone” for ma gals), you need to overload your muscles. You can do this by: adding weights, adding repetitions, adding time under tension. From that we can see that you *CAN* grow muscle from doing high repetition or “pulsing” type movements (eg body pump and barre classes) BUT the most efficient way of doing it will be going into the weights section and following a weight training programme.
So now we’ve got you into a “weight training” programme the next thing you need to do is make sure you are increasing volume over time.
Volume = weight x reps x sets
So if you can increase one of those elements gradually through a training programme you will keep progressing.
This is why when people get to more “advanced” weight training you see things like super sets, trisets, rest pauses, drop sets, tempo sets etc cropping up. It’s to increase the volume. You can also notice you can increase the volume by simply adding more sets / weight / reps. You don’t need to make it super complicated. “Simple” weight training programmes focusing on your compound lifts work well for advanced lifters or beginners too.
Next thing to assess is how many days you can train and how often you could hit certain muscle groups with adequate recovery in between. Most people the soreness lasts 1-3 days. You are unlikely to need a full 7 days recovery, which is why I don’t favour 1 body part per day training programmes. Apart from that, split it up how you chose. You could do 3 full body, upper / lower, push/pull, 2 days on 2 off. Lots of possibilities!
Throw in some other specific stuff if you need/want (eg You might want to do a half marathon this year, so you might need to add in some running, your flexibility might be terrible so should fit in yoga, you fancy your Muay Thai instructor so HAVE get to that class 😏 etc etc).
And there you go you’re sorted for a training programme that you might just stick to, no money involved.
BUT willll you stick to it? Will you change your mind every week about what you should be doing? Is your programme getting harder and actually progressing you? Are you seeing the results you want?
Maybe not – paying someone else to do it for you might just be far less hassle and get you from A to B in much quicker time. Bit like my smudgy nails, sure they have colour on them. But are they adding anything to the appearance of my little paws, prob not 🤷♀️
If you’d like access to my free 30-day coaching program and access to my online coaching platform, you can sign up here https://liftingforgirls.info/30-day-plan