How to make an effective training plan? 7 steps for shape guide

How to make an effective training plan

There are more and more free training and training plans available on the internet, but… what aspects must they have to be really effective? What elements should they include and what should be taken into account when putting them into practice? Today we reveal it to you.

What are training plans for?

In the case of amateur, athletes We could say that any type of training is better than no training. This statement is not entirely true, however. since when you are starting to exercise, you should adjust the intensity from training to your fitness to reduce the risk of injury.

If you are starting to play sports and follow a moderate workout routine, the preceding statement is still valid. During the first few weeks or months of training, inexperienced athletes are often surprised by the rapid results, even if they do not have a defined training plan. This is due to the fact that our body adapts to the beginning very fast to new efforts.

Once you start noticing that sayings progress they are made less and less frequently the time has come to create a Training plan cash. This one will help you structure your training, to continue progressing now, and break the deadlock in the necessary case.

Take a look at our Coach article if you need some inspiration to create a training plan for both muscle building and weight loss.

Frequent mistakes in training plans

Most gyms offer impersonal training plans to your new enrollees. Unfortunately, they usually contain no more than a couple of explanations about the different pieces of equipment you can use in the gym and a handful of recommendations about how often you should do the different exercises.

This type of training plan usually lacks an objective concrete with intermediate stages and personalized exercises. The planning of training sessions is often left to the inexperienced client as well.

This explains the fact that many beginners feel lost and end up stopping going to the gym by not noticing any kind of progress.

Characteristics of a good training plan

Good physical trainers are characterized by creating training plans that are not solely based on objectives too general like losing or gaining weight, as they will try to define more specific goals that can be measured. The problem areas of the body and the difficulties that involve certain exercises or temporary availability must also be taken into account when creating an adequate training plan.

It doesn’t matter if you want to gain or lose weight, if you train to complement a certain sport, or if you are developing your muscles after an injury; The goal that most people pursue is to increase your strength. this goal you don’t have to be related to exaggerated muscle development.

To get really big muscles, for example, you have to train in a very different way than in the case of strength and endurance training. The women should therefore not worry at all, since weight training is not sufficient to have mountains of muscles.

Obviously, we cannot replace personal trainers, but we can offer you a Training plan That suit your needs. For this reason we have created 2 guides that will accompany you for 12 weeks.

bodybuilding guide

Our bodybuilding guide is made for all those people who want to boost their muscle development in 12 weeks. To optimize your results to the maximum, the guide includes different training that you can go alternating every week, prescriptions adapted to muscle development, and indications necessary so that you can mark a concrete objective With which to stay motivated until the end.

shape guide

Our shape guide will accompany you for 12 weeks on your way to losing weight, but it will also help you get in shape. is the guide definitive for people who lack time in their daily life, since the intensive HIIT workouts it contains last no more than 30 minutes with heating and cooling included?

Discover our shape guide

Training plan

1. Divide the times and deadlines well. You have to take into account the time you have for the activity, the days of the week, and the hours available. You must also establish certain periods to meet goals: in terms of physical activity, we can divide them into Macrocycles (annual season), Mesocycles (periods ranging from 2 to 8 weeks), Microcycles (weekly), and the Training units themselves (each one of the sessions). Within each one, you can establish the different types of training according to the objective, that is, the means that we will use for its development.

2. Define objectives. By this, I mean that phrases like “I want to lose weight” or “I want to be stronger” are not enough. The objective must be well specified so that it is quantifiable and thus be able to measure our evolution and if we manage to achieve it. In addition, the goal must be real, no dream goals that all they are going to do is demotivate us by not being able to achieve them. An example of a clearly defined goal would be: “Get to 22% body fat in 5 months.” As you can see we have also located it in a period of time.

3. Evaluation of the state of the form. You have to be realistic and aware of what is the base with which we start. For this, the coaches use various tests and thus we check what level each client has.

4. Individualism. Do not follow your neighbor’s plan, you will achieve more success if the plan is exclusive to your characteristics.

5. Knowledge. If you yourself do not think you are capable of planning good basic training due to your inexperience, it is best that you have the help of a professional. You can organize some of the steps such as periodization, but for the more technical issues, you can always count on an instructor or trainer from your gym.

6. Motivation. Within your plan, you must have certain “weapons” that help you not to slack off in bad times and not to fall into a routine: varied music, self-rewards for achieving goals, sportswear, and any element that will take you to the top.

7. Fun, finally, you must understand that the most important thing is to go out and play sports, to train in a fun way and that if all this organization suddenly overwhelms you, start little by little and give it time. You should end up creating a fun and diverse routine that lasts over time.


Why is it necessary to have a gym training plan?
A training plan assists you in organizing and structuring your workouts so that you may make efficient and effective progress toward your fitness goals.

How can I set my exercise objectives?

Start by asking yourself what you want to achieve by going to the gym, whether it’s to lose weight, grow muscle, enhance endurance, or simply improve general health and fitness.

How often should I exercise each week?
It depends on your fitness goals, but for most individuals, 3-5 sessions per week is a reasonable starting point.

How do I decide which exercises to include in my workout routine?
It is critical to incorporate a variety of workouts that target various muscle groups and movement patterns. Squats, deadlifts, bench presses, pull-ups, lunges, and planks are some frequent workouts to consider.

For each exercise, how many sets and reps should I do?
Again, it depends on your fitness goals, but 3-4 sets of 8-12 reps for each exercise is a reasonable starting point.

How do I keep track of my progress?
Maintaining a workout log, including the exercises, sets, repetitions, and weights utilized, will help you assess how far you’ve come and make necessary changes to your training plan.

How should I prepare for my workout?
A decent warm-up should include some mild cardio, such as jogging or jumping jacks, as well as dynamic stretches to prepare your muscles for the upcoming workout.

How can I unwind after a workout?
To assist in minimizing muscle soreness and stiffness, a cool down should involve some mild stretching.

How frequently should I revise my training plan?
To keep your workouts challenging and minimize monotony, alter your training plan every 4-6 weeks.

How do I keep motivated to stick to my workout schedule?
Make attainable objectives, recognize your accomplishments, and locate a workout partner or support group to help you stay accountable and inspired.


  • For your training plan to be effective, it must be tailored to your personal goals.
  • It should structure your training and help you progress.
  • Your training plan should contain more than just general guidelines.
  • It should fit into your everyday life.

Finally, having a well-planned training strategy is critical for reaching your fitness goals in the gym. You can guarantee that your workouts are effective and efficient by defining clear goals, selecting appropriate activities, and tracking your progress. To keep your workouts challenging and avoid monotony, remember to warm up before your workouts, cool down afterward, and revise your training plan on a frequent basis. Remaining motivated might be difficult, but by finding a workout buddy or support group, celebrating your accomplishments, and remembering why you started, you can stay on track and attain the results you want. You may achieve your fitness objectives and enhance your health and well-being with determination, consistency, and a well-designed training regimen.

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