The goal of this exercise program design overview article is to provide an overview and review of all the stuff we have been discussing in this article series on how to design your own program. We have discussed a lot so far, and I know that has been a lot to take in, but I hope you have learned a lot throughout the discussion.
Before you get stuck into this article, it would be helpful to read the following articles:
This will give you some background as to why exercise is important, what we are using exercise to accomplish, and they will also give you an introduction to resistance training, cardio and the general exercise guidelines.
However, I know what you really want from this article is just an overview of exercise program design. You want less of the fluff, and just the bullet points needed to effective design your own program. So that is what we will give you with this article.
If that is not what you want, then I suggest that you navigate to our exercise hub, and read up on the stuff you want to go more in-depth with.
Before we get stuck in, I would just like to remind you that we offer comprehensive online coaching. So if you need help with your own exercise program or nutrition, don’t hesitate to reach out. If you are a coach (or aspiring coach) and want to learn how to coach nutrition, then consider signing up to our Nutrition Coach Certification course. We do also have an exercise program design course in the works, if you are a coach who wants to learn more about effective program design and how to coach it. We do have other courses available too.
Table of Contents
Activity Guidelines
The most up to date exercise guidelines for health suggest that adults aim for the following:
- 150-300 minutes of moderate intensity1 aerobic exercise per week (half that for vigorous exercise2).
- At least 2 resistance training sessions per week, strengthening all major muscle groups.
- Beyond formal exercise – move more, sit less (no specific recommendation, although we generally recommend getting at least 8,000 steps per day as a proxy goal for general activity).
1 Moderate intensity would be rated as a 4-6 out of 10, with 10 being your absolute maximum effort. You should be able to talk, but not sing.
2 Vigorous intensity would be rated as a 7-8+ out of 10. You should not be able to say more than a couple of words in between heavy breathing.
This serves as a really good general template to begin planning your training around. You can read more about the activity guidelines in our article on the general activity guidelines.
Clear Goals
It is crucial that you actually get very clear on what you actually want to accomplish. You don’t have to be hyper specific with this, however, you should have an idea of what you are actually trying to accomplish. For example, are you more concerned with building muscle? Getting stronger? Getting fitter? Healthier? By being clear on what you actually want to achieve, this will allow you to know what you need to focus on more and will allow you to better tailor and adjust your program to your needs.
Understanding the general goals of exercise can be really helpful.
But you need to be very clear on what YOU want to accomplish with exercise. Only you know what your specific goals are, but in order to design effective exercise programs, you need to actually be very clear on them. This is because different types of exercise will need to be used to achieve different goals.
Understanding the tools (different types of exercise) you have available to you is essential to actually designing an exercise program that allows you to achieve your goals. Unfortunately, when trying to design an exercise program, most people will quickly realise that they don’t understand how to actually use these tools. This broader exercise series should have helped you to understand how to use the tools better, but you may need more specific help via something like coaching.
General Activity
While the general guidelines suggest that you simply try to be more active in general (i.e. move more, sit less), we prefer to have some sort of goal with this. The most practical goal for this is to track your daily step count and set a daily step target. While 10,000 is generally recommended, you don’t necessarily need to set your target as 10,000 steps per day.
However, for most people, aiming to get at least 8,000 steps per day is probably a good idea. This may not always be practical though, and ultimately, you will just have to set it at a level that is realistic and achievable for you.
On top of this, we do still encourage you to have a generally active lifestyle wherever possible. Incorporating more movement into your day is generally a good idea.
Resistance Training
We generally recommend that most people do at least 2 resistance training workouts per week, although some individuals will need to do more.
Some general resistance training guidelines are as follows:
If you haven’t already, I recommend reading the following article: Resistance Training For Muscle & Strength.
Exercise Selection
- Exercise selection to be consistent with specific goals and individual anatomy.
- Generally try to train all the major muscle groups through their full range of motion.
- Try to stick with the same exercise for multiple weeks, so you can focus on mastering the movement and progressing the weight used over time.
- Exercises can be swapped out over time, but this should not be done frequently.
- Exercise ordering both during a workout and across a week does matter to some extent, but generally isn’t something that needs overthinking other than ensuring recovery is in a good place.
If you haven’t already, I recommend reading the following article as it will give you a fuller picture of exercise selection: Exercise Selection, Variety and Ordering
Reps
- Somewhere between 6-15 reps is probably the most effective range for most people in most cases.
- These sets don’t need to be taken to failure, and generally, something like an RPE 7-8 or RIR 2-3 is beneficial for the majority of training.
- A controlled tempo is advised, with a slower eccentric. At the very least, the tempo should be standardised across reps.
If you haven’t already, I recommend reading the following articles to expand your knowledge of reps: Understanding Reps, RIR & RPE (Do You Need To Train To Failure) and Rep Tempo and Time Under Tension.
Sets
- 10-20 sets per major body part per week is generally a solid recommendation. 5-10 sets per small body part per week also makes sense. This doesn’t include warm up sets, unless they are being taken close to failure.
- A minimum of ~2-3 sets per body part, per workout is generally good advice.
- A maximum of ~8-10 sets per body part, per workout is also generally good advice.
- Somewhere in the range of 60-120 sets per week total is generally sufficient to accomplish most goals.
- Ideally, we want to train each muscle group 2+ times per week.
- In general, 2-3 minutes of rest between sets is a good idea.
If you haven’t already, I recommend reading the following articles to expand your knowledge of sets: Training Volume (How Many Sets Should You Do) and Rest Periods.
You can also dig a bit deeper into these guidelines with our review of resistance training guidelines article. Understanding these guidelines and some of the nuances around them will obviously be helpful in your exercise program design endevours.
Cardio Training
We generally recommend that people include some degree of cardio in their training program. Ideally, 150-300 minutes of cardio per week (including informal activity) would be performed.
Some general cardio training guidelines are as follows:
- 80-90% of cardio effort should be low-intensity, 10-20% can be high-intensity.
- Start with low-intensity steady-state cardio (zone 2 cardio) at RPE 4-5 for at least 60 minutes per week, but ideally build this up to 150-300 minutes of cardio per week (although this can include informal activity).
- Consider introducing cardiac power intervals or HIIT for some “top end” stimulus, once you have a good aerobic base.
- HIIT intervals can be done after resistance training, if time efficiency is needed.
- Choose appropriate exercises for cardio protocols to minimise overuse injury risk and to improve enjoyment.
Much like with the resistance training guidelines, if you really want to understand how to implement cardio training in your exercise program design, then it would be helpful to read the article on the cardio training guidelines and perhaps also dig a bit deeper on the different cardio protocols available to you.
Flexibility, Mobility and Plyometrics
There is a place for flexibility and mobility, and indeed plyometric training in a program. However, we generally don’t consider these to be major training necessities, as the benefits of these can largely be gained from other activities (like resistance training), which offer further benefits.
For some individuals and goals, dedicated flexibility/mobility and/or plyometric work may be needed. So it makes sense to at least familiarise yourself with these topics, if you really want to round out your understanding of exercise program design.
Progression Guidelines
Ultimately, you need to progress your training to get results. What was previously challenging may no longer be sufficiently challenging to ensure your continued progress. There are multiple ways to progress your training, depending on what exactly that training looks like.
However, the basic premise is that you want to progressively overload your training by doing slightly more than you previously did. The key to being able to do this longer term is by almost always leaving a little bit still “in the tank”.
For resistance training, more often than not, progression is going to be some combination of adding more weight, adding more reps and/or adding more sets.
For cardio, more often than not the progression is simply going to be spending more time doing cardio.
There is a lot more to this, and you can read up in our article on training progression.
Periodisation
Periodisation can be tricky, as it really depends on what exactly you are trying to accomplish. However, the core of periodisation is simply trying to better organise your training over time, and allow you to better manage fatigue. As such, the following guidelines can be helpful:
- Consider your yearly schedule and life commitments and try to plan your training around them appropriately (i.e. don’t try to do a high volume of training at a time you know you are also likely going to be very busy with work).
- You can periodise your training to focus on different goals throughout the year. For example, focusing on muscle/strength in the winter, and cardio fitness in spring/summer.
- While complex periodisation models can be used, realistically, you just need to establish clear training guidelines (reps, sets, RIR) and use autoregulation to ensure you consistently provide the right level of stimulus while respecting fatigue.
Periodisation can be a bit confusing, so we recommend reading up about it in our article on periodisation.
Exercise Program Design Conclusion
I know exercise program design can be quite confusing, but hopefully, this article, and this article series more broadly, has helped you to clear up any confusion. If you still feel a little bit confused, it can be helpful to see what all of this would look like in an actual workout. This article on designing an actual workout can help.
Exercise program design is a bit intimidating at first, but once you actually get stuck into things and start putting together an effective program for your goals, you realise that it is a bit easier than you first imagined. You can really fast forward your understanding by getting help from a competent coach. A coach will be able to help you skip over the trial and error phase, and help you to design an effective program for your goals. Most good coaches will focus heavily on ensuring that you actually understand why they are making the decisions they are making and the why behind the program. This can really help you to quickly gain the skill of exercise program design.
And that is it! If you enjoyed this article, or you found it particularly helpful, then consider subscribing to our newsletter to stay up to date with all the new articles we create. We also recommend reading our foundational nutrition article, along with our foundational articles on sleep and stress management, if you really want to learn more about how to optimise your lifestyle. We also frequently post shorter more “to the point” tips on social media, so consider following us on Instagram and YouTube! If you need help with your own training, we do also offer coaching, so don’t be afraid to reach out!
Finally, if you want to learn how to coach nutrition, then consider our Nutrition Coach Certification course. We do also have an exercise program design course in the works, if you are a coach who wants to learn more about effective program design and how to coach it. We do have other courses available too. If you don’t understand something, or you just need clarification, you can always reach out to us on Instagram or via email.
If you want to read all the articles in this series, you can go to our exercise hub to find our exercise content.
References and Further Reading
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Paddy Farrell
Hey, I'm Paddy!
I am a coach who loves to help people master their health and fitness. I am a personal trainer, strength and conditioning coach, and I have a degree in Biochemistry and Biomolecular Science. I have been coaching people for over 10 years now.
When I grew up, you couldn't find great health and fitness information, and you still can't really. So my content aims to solve that!
I enjoy training in the gym, doing martial arts and hiking in the mountains (around Europe, mainly). I am also an avid reader of history, politics and science. When I am not in the mountains, exercising or reading, you will likely find me in a museum.
