How often should I have my gym program reviewed?
The research shows that most strength improvements occur within the first 4-8 weeks of a new program with some small improvements continuing to the 12-week mark. However, after the 12-week mark, if we are not completing a periodised program, no new (or minimal) gains will be seen after this point. This is due to performance plateaus and as mentioned above, without a new stimulus, the body doesn’t need to adapt. Therefore, it is recommended to have your program reviewed at around the 8-week mark, possibly stretching out to 12-weeks at a maximum.
I go to the gym multiple times per week, should I have multiple different gym programs?
Yes, variety is super important both within one specific program and across a week. Imagine doing the same 5 exercises in every session you complete for months on end, it gets boring, repetitive and you would lose motivation, right? By having multiple different programs that you can alternate, it can keep you interested, motivated and elicit greater enjoyment, helping you to stay on track. Furthermore, it allows us to ensure we are working on all the relevant muscle groups to ensure you are your best self to help you to achieve your goals.
How and why do I set a new goal?
Goals can be as simple as being able to pick up your grandkids or it may be more specific such as wanting to squat a certain weight. Both give us something to work towards in your programming and provide us feedback with how your program is going. Your Exercise Physiologist will work with you to create a tailored program that will assist in achieving your goal, while accounting or anything that makes you, you – such as things like injuries, medical conditions or general preferences. Also, goals change as we grow, so let us know if your original goal is no longer relevant to you or you have reached it and need something new to strive for!
Courtney Newbon
Accredited Exercise Physiologist
