Lifting Program



A good training program should be holistic and encompassing. Until you are an advanced trainee, you don’t need to specialize in any of the training philosophies, namely bodybuilding, powerlifting, or any of the cardio (riding, running, swimming, triathlon, etc.).

Here in The Fit Club, a workout can consist of the following:

  1. Warm-up (5 minutes)
  2. Weight Training (30-75 minutes)
  3. Metabolic Conditioning/Workout of the Week (10-15 minutes)
  4. Aerobics (20-30 minutes) of any/or all of the following:
    • Boxing/Body Combat
    • Circuits/HIIT
    • Cardio/Power Cardio
  5. Cooldown (10 minutes)

Given that on certain days, you’ll only be doing some metabolic conditioning and aerobics then that means you’re in and out of the gym in 45 minutes; Sometimes, with all the things that you have to do and want to do, you’re staying for more than an hour and 30!

Each part of the workout stresses a different energy system. Weight training stresses muscular strength, metabolic conditioning trains muscular endurance while the aerobics stresses the cardiovascular system of the body. Our training programs develop all these systems to make you look great and fit.

ON WHICH DAYS SHOULD I SCHEDULE MY WORKOUTS? CAN I PROGRAM THESE WORKOUTS ON CONSECUTIVE DAYS?

Ideally, you want to be following the days suggested but life sometimes interferes, and we can’t do anything about that. We’ve thought of this, that’s why we’ve structured your workout days such that you can work out whenever you’re possible. All we ask is that you work out at least 3 times a week at a minimum. We recommend training 4 days a week.

WHAT IF I ONLY TRAIN 2 DAYS A WEEK OR CAN ONLY SQUEEZE IN 30 MINUTES A DAY.

If you’re only able to perform two workouts per week or come in only for 30 minutes a day, then make sure you do at least the weight lifting portion of the workout.

I personally cut out the cardio and metabolic conditioning part of the workout if I’m pressed for time.

WHAT IF I MISS A WEIGHT LIFTING WORKOUT OR A WEEK’S WORTH OF TRAINING?

First, don’t sweat it! It happens. If you miss a workout or a week of training, you can just resume where you left off. If you get injured, you’re sick, or you really fall off the wagon and miss a few weeks of training, you might consider easing back into the program by restarting the 30-day guide.

WEIGHT TRAINING

Why should you strength train or lift weights?

Strength training (most commonly lifting weight) are sometimes misunderstood by people who are unfamiliar with it. This type of training is not just for powerlifters and bodybuilders, or people who want to get “jacked”. Gaining strength and muscle have numerous health and lifestyle benefits, and you don’t need to worry about becoming a “mass monster” overnight because you start lifting weights. Building that much muscle is hard.

Don’t worry about getting big, especially if you’re a woman. Here’s someone lifting 225 lbs: https://www.youtube.com/watch?v=1aBfPC8rgBg

She’s certainly moving heavyweights, but she is nowhere near what a bodybuilder looks like. She looks in great shape! Here are more examples of what simple cardio does vs the inclusion of weight training.

Cardio vs Weights for Women

Putting on muscle is a very slow process and not at all easy. It takes many years of hard, dedicated, and consistent work. It is not possible to become huge and muscular by accident. Unless you’re specifically training and eating to “be huge” for a very long time, you’re not going to reach that point.

If you find yourself starting to get bigger than you’d like, you can always stop adding weight and/or volume to prevent more gains or stop working out entirely to reverse these effects.

PROGRAM DESIGN

We recommend that you start with the programs that we recommend. These are well-balanced for targeting the whole body at appropriate volumes and progressions suitable for a beginner.

For females, we give extra prioritization to the butt (glutes), abs and shoulders to give out that curvy look so rampant on Instagram these days. We basically train your bikini muscles.

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For males, we are going to focus on the upper chest, the shoulders, arms, abs, and calves.

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For both sexes, we are still going to target the whole body, we’re just giving priority to these muscles as they would bring the most visually appealing changes to the body.