Personal training for specific goals

By creating customised fitness plans, it is possible to tailor personal training to specific goals. This involves aligning such fitness plans to a person’s lifestyle, objectives, and fitness level.
​​
Weight loss​​​​​​​
​
​
​
​
​
​​
Weight loss is one of the specific personal training goals that a customised fitness plan and nutritional support can target. As these plans are so heavily influenced by individual factors, a personal trainer will first carry out an initial assessment.
​
Initial assessment
The initial assessment allows a personal trainer to obtain as much information about an individual as is relevant to the fitness plan. One important area will be to find out about any medical conditions, previous injuries, and fitness preferences.
​
A person’s body composition is also analysed by measuring weight and body fat percentage. This is done by taking standard measurements. A discussion of a person’s lifestyle and preferences will also occur, such as daily schedule, diet, and possible barriers.
​
Creating a customised exercise plan
The information a personal trainer receives from the initial assessment will heavily influence the customised exercise plan they create. The chosen training programme will also strongly consider the person’s goals they wish to achieve, ensuring a suitable training programme is developed to achieve such goals.
​
There are many different aspects of training that can form an exercise plan, including cardiovascular and strength training, alongside flexibility and mobility.
​​
Cardiovascular training
Cardiovascular training will typically incorporate activities, such as running, cycling, or swimming. This can either be high-intensity interval training or steady-state cardio.
​
High-intensity interval training involves short bursts of intense exercise and then rest. Steady-state cardio involves longer and more moderate sessions that seek to build endurance and burn calories.
​
Strength training
Strength training uses full-body workouts and progressive overload to help build muscles. Full-body workouts will focus on compound movements, such as bench presses, that seek to build muscles and boost metabolism.
​
Progressive overload is gradually increasing the weights and reps as a way to continually challenge the muscles. To ensure lean muscle mass, at least 2 strength training sessions are recommended per week.
​
Flexibility and mobility
Flexibility and mobility include stretching or yoga sessions to improve mobility, prevent injuries, and support recovery.
​
Nutritional guidance
Another aspect of weight loss exercise plans is nutritional guidance. The goals set out in the plan will determine the nutritional guidance a personal trainer provides.
​
It could also focus on macronutrient balance, emphasising protein to maintain muscle, healthy fats, and complex carbohydrates. Meal planning could also be a focus, whereby meal suggestions are provided to ensure a structured meal plan.​
​
Building strength​​​​​​​
​​
​
​
​
​
​
​​
​
​
Building strength is another personal training goal that affects how a customised fitness plan is created. An initial assessment is also conducted but focuses much more on strength levels. This will involve assessing a person’s form and current strength levels.
​
Creating a customised strength training plan
Many different aspects can go into creating a customised strength training program. The aspects that go into an individual plan will be based on the initial assessment and can consist of:
​
Compound movements
Using exercises that engage multiple muscle groups and build overall strength, such as squats, deadlifts, and bench presses. Some exercises can also be added to correct imbalances or support main lifts, such as lunges or triceps extensions.
​
Progressive overload
Progressive overload involves gradually increasing the weight a person lifts over time. This ensures the muscles are continually challenged while stimulating growth. To ensure consistent progression, lifts, reps, and sets are tracked.
​
Frequency and intensity
The frequency and intensity will also change depending on specific goals. A split routine will focus on different muscle groups on different days whereas full body workouts focus on the whole body with sessions taking place 2 or 3 times a week.
​
The intensity of exercises can also differ. Linear workouts will gradually increase intensity over time whereas block workouts will alternate between phases of hypertrophy, strength, and power. Deload weeks can also be incorporated to allow for recovery and prevent over-training.
​​​​​
Improving flexibility​​​​​​​
​
​
​
​
​
​
​
Training plans can also differ for those looking to improve their flexibility. A wide range of exercises can be incorporated into a fitness plan for boosting flexibility, ranging from dynamic stretching to yoga.
Dynamic stretching is usually placed at the start of workouts as a way to warm up the muscles. This usually consists of controlled, movement-based stretches, such as leg swings and torso twists.
Static stretching is another exercise that can be incorporated and is typically performed after workouts or certain flexibility sessions. This involves holding stretches for up to a minute to boost muscle length.
PNF stretching is an advantaged technique that can also be used and involves a combination of stretching and contracting the muscle. This helps to improve flexibility. The trainer will usually assist with these kinds of stretches.
Yoga can also be beneficial for flexibility training as it helps to improve flexibility, balance, and core strength. Similarly, myofascial release can also help. This involves techniques that release muscle tension and improve mobility, such as foam rolling.
Flexibility training requires consistency for the most effectiveness, so workouts should take place between 3 to 5 times a week. Progression is also important by gradually increasing the depth of stretch. A mixture of different techniques also helps to target different muscle groups.
​
Endurance or athletic performance​​​​​​​
​
​
​
​
​​
​
One other goal that can affect how customised fitness plans are developed is endurance or athletic performance. This can involve cardiovascular or muscular endurance exercises, alongside agility and coordination.
​
Cardiovascular endurance
One method of cardiovascular endurance is aerobic Base Training. This involves building a strong aerobic foundation through steady-state cardio (long runs, cycling, swimming) at a moderate intensity.
Interval training is another method of cardiovascular endurance. This incorporates high-intensity intervals to improve anaerobic capacity and overall speed, such as sprints and hill repeats.
Also, tempo runs or threshold training can also be used in cardiovascular endurance: This works by training at a comfortably hard pace to increase the lactate threshold, helping sustain higher intensities for longer.
​
Muscular endurance
Muscular endurance can either involve strength endurance or sport-specific drills. Strength endurance includes lighter weights with higher repetitions to build muscular stamina, such as circuit training, and bodyweight exercises.
​
Sport-specific drills use exercises that mimic the demands of the sport, such as plyometrics for runners or swim-specific strength training.
​
Agility and coordination
Agility drills are one method of working on agility and coordination. This can involve ladder drills, cone drills, and shuttle runs to improve quickness, balance, and coordination. Sport-specific movements that tailor drills to replicate game scenarios help enhance reaction time and movement efficiency.
​
Cross training
Cross-training incorporates different activities, such as swimming, cycling, or running, to reduce the risk of overuse injuries and improve overall fitness.
​
Frequency and intensity
The frequency and intensity can also change depending on the individual's goals and progress. Structure phases involve changing a training routine by alternating between base building, intensity, and recovery.
Tapering can also be used by gradually reducing training volume before major competitions. This allows for peak performance during competitions. Recovery weeks can also be scheduled, which helps to prevent burnout and ensure long-term progress.
​
Further reading




Get Started
Like what you see?
Get in touch to arrange your Sports Massage or free Personal Training Discovery Session. I'll respond within 24 hours