If you are looking for a effective training routine, Here we explain what pillars you need to take into account for this function to work and give you results.
1. First of all, set your training goals
Do you want to gain muscle or lose fat? Are you looking to increase your endurance to gain athletic skills or would you rather improve your flexibility to have a healthier body? Depending on what you are looking for, you will have to adapt the approach to your routine.
- To gain muscle mass: You’ll need a program focused on strength training, with an emphasis on compound exercises like squats, bench presses, and deadlifts. Volume and intensity will be key, so we recommend working in rep ranges of 6 to 12 with a weight that fatigues you in those reps.
- Losing weight: The key here is to combine strength training with cardiovascular exercises. Try, for example, high-intensity training, such as High intensity training (HIIT)which is effective in burning calories and improving cardiovascular fitness.
- Improve endurance: For this goal, you can incorporate cardiovascular exercises such as running, swimming, or cycling. Interval training and gradually increasing the duration of your exercises are key strategies.
Improve flexibility and mobility: Finally, adding stretching exercises and practices such as yoga or Pilates are essential to improve flexibility and prevent injuries.
2. Choose the frequency of your effective training routine
Not everyone can spend the same amount of time at the gym (nor should they). Based on your experience, here’s what we recommend:
- Beginners (2-3 days per week): If you’re new to the gym, start with two to three days of training per week. This will allow you to adapt to the new movements and build a solid foundation without overworking your body.
- Intermediate (3-5 days per week): If you are already experienced, aim to work all muscle groups in a more specific way.
- Advanced (5-6 days per week): By training five or six days per week you can divide muscle groups into specific days, maximizing your focus on each one.
3. Select the right exercises
The next step is to select the exercises that will be part of your routine. It is important to include a variety of movements that work all the major muscle groups.
- Compound exercises: Movements that involve multiple muscle groups at once, such as squats, deadlifts, bench presses, and pull-ups. These exercises are essential for gaining strength and muscle mass.
- Isolation exercises: You’ll work one muscle group at a time, such as biceps curls or triceps extensions. These exercises are useful for sculpting and strengthening specific muscles.
- Cardio exercises: To improve endurance and burn calories, include cardiovascular exercises such as running, cycling, rowing or doing HIIT.
4. Determine the volume and intensity.
Volume refers to the total number of sets and reps you perform in an exercise, while intensity refers to the amount of weight you lift. Both factors are crucial to designing an effective routine.
- Volume: For hypertrophy (muscle gain), it is recommended to perform 3 to 5 sets of 6 to 12 repetitions per exercise. For strength, you can opt for fewer repetitions (4-6) with more weight, and for muscular endurance, more repetitions (15-20) with less weight.
- Intensity: Make sure you choose a weight that challenges you but allows you to complete the reps with good form. As you progress, gradually increase the weight to continue seeing improvements.
5. Plan your warm-up and recovery
Both elements are essential: a good warm-up prepares your muscles and joints for exercise, helping to prevent injuries. Spend 5-10 minutes on mobility and muscle activation exercises before starting your routine.
Recovery, on the other hand, includes post-workout and stretching. It will help you reduce muscle stiffness and speed up recovery. Also, make sure to include rest days or active recovery sessions (like walking or yoga) in your routine.
In short, with a effective training routine You will be able to notice your progress over time while meeting your goals and avoiding injuries of any kind. Shall we get started? We’ll help you!
