A training plan turns assessments and goals into a clear programme the client can follow. It should include the exercises, frequency, intensity, duration and progression appropriate for the client, and every session should have a warm-up, a main workout and a cool-down.
What a plan contains
- Exercises: which movements the client will perform.
- Frequency: how many sessions per week.
- Intensity: how hard the exercise feels or how demanding it is.
- Duration: how long each session lasts.
- Progression: how demands will increase gradually over time.
A typical workout session
Each workout follows a simple structure.
- Warm-up: prepares the body for exercise.
- Main workout: focuses on the planned fitness objectives.
- Cool-down: gradually reduces exercise intensity and allows a transition towards rest.
Training methods
Trainers may use bodyweight exercises, free weights, machines, circuit training or high-intensity interval training (HIIT), depending on the client’s fitness level and suitability. A beginner may start with bodyweight exercises and simple machines, while a more experienced client may be ready for free weights or circuits.
HIIT alternates periods of harder effort with recovery periods. It is demanding, so it should be used only when it is suitable for the client.
Selecting sets, repetitions, rest and frequency
The number of sets, repetitions, rest periods and training frequency should be selected according to the programme’s objectives. A goal focused on muscular endurance will use different settings from a goal focused on strength. Start conservatively with beginners and adjust based on technique and response.
Building progression into the plan
Write down how the plan will progress, for example by adding repetitions, extending duration or moving to a more challenging exercise once the current one is comfortable. Review the plan regularly and change it when needed.
Writing the plan clearly
A clear plan lists the exercises in order, with repetitions, rest and any notes about technique. Keep the language simple so that the client can understand and follow it.
Nutrition and Lifestyle
Results in fitness depend on more than what happens during workouts. A good training plan considers a client’s daily routine, activity level, eating habits, sleep and recovery. It should support the client’s goals without replacing individualised medical or dietetic advice when required.
Daily routine
A plan must fit the client’s life. A client with long working hours, family responsibilities or travel will need a realistic schedule. A plan that looks perfect on paper but cannot be followed will not help.
Activity level outside training
Consider how active the client is during the rest of the day. A person who sits for most of the day has different needs from a person who is on their feet all day. Encourage movement in daily life as well as in training sessions.
Eating habits
Training plans should consider eating habits. Encourage balanced meals, regular eating and drinking enough water. Use general guidance and keep conversations supportive and non-judgemental.
Sleep and recovery
Sleep and recovery are part of the training plan. A client who sleeps poorly or never rests may struggle to adapt to training. Encourage regular sleep habits and plan rest days.
Nutrition guidance within your role
General nutrition guidance should support the client’s goals without replacing individualised medical or dietetic advice when required. If a client has a medical condition or needs a specific diet, refer them to a qualified healthcare professional or dietitian.
Practical conversation starters
- ‘What does a typical day look like for you?’
- ‘When during the week can you realistically train?’
- ‘How have you been sleeping lately?’
- ‘What do you usually eat before and after exercise?’
