3 COMMON TRAINING PROGRAM MISTAKES + HOW TO FIX THEM
A training program should have PURPOSE. You’re following it for a specific reason, I hope… These days almost anyone can be a “personal trainer.” But let’s be real, just because someone does a workout themselves, likes it and puts it on their Instagram, or worse on paper and SELLS it, DOES NOT MEAN THEY HAVE THE RIGHT TO BE DOING THAT. It also does not mean it is a proper program.
A training program should be progressive, should work towards a specific goal, and in my professional option should be functional. If that’s not your jam, well then by all means go buy the 6 week summer shred from literally any insta-famous fit chick. But if you want to learn, and train with purpose, this one’s for you sister.
These five things are typically missing from most workout, fitness, or training programs. I have come to find this through my own clients telling about other programs they’ve tried, as well as purchasing and trying programs myself.
NO PROGRESSIVE OVERLOAD
Most online programs and training templates in general are 4-8 weeks long and then they end. Then you jump onto a new program each month, but the phases don’t build on one another.
You will not improve if you do not use progressive overload somehow. Progressive overload refers to overloading your body in comparison to what it has previously experienced. You can do this through tempo, sets and reps (volume), increasing weight, or decreasing rest periods. There are many ways to use progressive overload in order to make gains. These are just a few of the big ones.
So if you’re not told to add weight, or reps, slow down your tempo, or decrease rest periods, you are likely NOT using progressive overload and need a new program.
Progressive overload does NOT mean to try crap loads different exercises every time your enter the gym. Which leads me to my next point…
LACK OF CONSISTENCY (TOO FANCY)
Most workout programs try to be too fancy. Perhaps the creator thinks they need to change things up weekly, or even every day. And again, if you like that type of training, you do you boo. Just don’t expect to get REALLY good at anything when you focus on everything (which is really focusing on nothing).
How do we measure progress in strength or movement quality or pain reduction if we do not train some of the same movements consistently? You can’t! Movement patterns are skills. Skills need repetition in order to improve.
Yes, muscles need to be surprised and challenged from new angles. But for the most part, functional, compound movements will get you what you’re looking for in terms of strength and physique. Be consistent, and embrace getting GOOD at a few movements. It all goes back to mastering the basics. If you have not yet done so, there is LITERALLY no need to get fancy. Unless you’re into getting injured.
NOT FUNCTIONALLY FOCUSED OR BALANCED
Listen, movement and workouts for most humans just need to be balanced. You spend the majority of your day sitting, or unaware of the way your body moves (or doesn’t move).
Often times, workout programs are created with a heavy “bodybuilding” focus. Are you trying to be a body builder? Or live functionally for the rest of your life? If you’re trying to be a body builder, then duh, follow a body building program. But if you’re a normal chick who wants to lift weights, get stronger, and move functionally, then you should be doing that.
HOW IS YOUR CURRENT PROGRAM DOING?
Does it prescribe enough rest, or are you working out 2 hours a day and drinking juices for 28 days long?
Is it functionally focused?
Does it provide consistency but still include progressive overload?
If yes, then girl you’ve got yourself a kick ass program.
If not, then I have just thing.
CWF GYM training guide is a 12 week progressive strength and hypertrophy program designed with these principles in mind. And it will change the way you look at “workout” programs forever. (Shameless plug)
Contact me at firstname.lastname@example.org for more information