Your competency as a personal trainer depends on your ability to design effective workout routines for your clients. The effectiveness of the workout routines that you design depends on your initial screening and physical assessment of your client. A proper screening reveals health information that may alert you to contraindications your client may experience while exercising. This physical assessment is necessary for you to determine your client’s fitness level and what personal training workout routines will best fit his or her needs.
Design your personal training workout routines for clients based on an individual client’s goals, fitness level and health conditions. A particular client’s goals may include fat reduction, muscle and strength gains, or general fitness enhancement. Your client’s fitness level may range from beginner and advanced to the experienced athlete. Workout routines for generally healthy clients may differ from the exercise prescription for clients with health conditions such as obesity, hypertension and diabetes.
Stretching and Warm-up
Include stretching in your workout routines for clients. Stretching helps maximize range of motion and blood flow in the muscle groups that you target during workouts. Stretching cold muscles can lead to injury. Only instruct your client to perform stretches after a five- to 10-minute light aerobic warm-up. Instruct your client to hold stretches for 10 to 30 seconds. Include light stretching before your client’s primary workout, but do not let your client perform intense stretching until after his or her main workout.
Most personal training workout routines for clients include aerobic exercise. The initial phase of a workout routine for beginner clients may emphasize aerobic exercise to condition the body and prepare the client for more intense exercise. A fat-reduction or general-fitness client may balance his routines with aerobic and resistance weight training. Bodybuilding clients can benefit from the fat-reducing effects of aerobic exercise to develop well-defined muscularity.
Resistance weight training elements of personal training workout routines depend on a particular client’s goals and fitness level. Weight training for the general-fitness client may include exercise sets in the range of 12 to 15 repetitions per exercise. Fat-loss clients benefit from the metabolism-boosting effects of lightweight resistance exercise sets that require 20 to 25 repetitions. Endurance athlete clients may overcome performance hurdles with high repetition training. Resistance exercise for your bodybuilding and strength clients may emphasize heavy weightlifting in the four to six repetition range.
- “NFPT Endurance Training Specialist”; Ron J. Clarke et.al; 2008
- “NFPT Resistance Training Specialist”; Ron J. Clarke et.al; 2008