Training Split

            It is often difficult as a beginner to figure out the best method of training to optimize the time spent in the gym. With all of the options, it is difficult to figure out what to train and when. Here are a few things to think about when designing your program.

Goals

Why are you training? Do you want to lose weight, gain muscle or increase flexibility? What is the time frame for reaching the goals you have set? By figuring out what your fitness goals are, you can better plan out how you will go about achieving them.

Equipment

You should do some research and figure out what exercises can be done with the equipment available to you. Make a list of exercises for each body part.

Time

How much time do you have to dedicate to training? If you have lots of time, you can split your training for each body part throughout the week. If you have limited time, it would be better to do a full body workout each time you train.

Now that you know what you have to train with, what your goals are and how much time you have to dedicate, you can look at how to space out your training. For example, Johnny Fitness is a mover and a shaker. He has only three days a week to train and can only hit the gym twice a week. So it would be best for him to plan out a program that hits every muscle group for the two sessions he has in the gym. In between his gym training he will go for a run or a bike ride.

Another example would be Mary Walker who is focused on attaining her goals and has decided to train five days per week. Her goal is weight loss but she also wants to be toned. Since she knows her goals, she has decided that she will do cardio each training session and weight training three out of five sessions. For her weight training she will split up the body parts she will train. Session one will focus on her back and triceps, session two will be her chest and biceps and on day three she will train her legs and shoulders.

You want to design your program to include sufficient rest. You also want to hit every body part at least once a week. Take the time to figure out what you want to achieve through training. Make a list of exercises for each body part and put together a program that is challenging and has variety. Good preparation will allow you to look at the big picture and be mentally prepared for your workouts.  A little homework goes a long way!