When it comes to exercise choice, the fitness world offers a seemingly endless array of options. Whether you’re planning a workout for the first time or have been on a fitness journey for a while, the options can be overwhelming. The key question is which exercises are right for you? The answer is simple yet transformative: personalized exercise choice.
Adjusting the exercise options for your workouts can be a game changer in your fitness journey. This is not a one-size-fits-all routine. is to tailor your workouts to your unique needs, goals and abilities. In this article, we’ll delve into some key frameworks for exercise selection that will empower you to design workouts that really work for you and up your fitness training game.
Box #1: Evaluate Don’t Guess
Assessment is the foundation for making smart exercise choices. It is essential to understand your own movement patterns, strengths and limitations. Don’t guess or assume which exercises are right for you. Instead, take a systematic approach. You can use it OPEX Move Evaluation as a guide, providing valuable insights into your individual needs and abilities.
Box #2: Contraction progress
Types of contractions play an important role in exercise selection. Depending on your age and training abilities, some types of contractions may be more suitable than others. We categorize contractions into three types: Motor Control, Endurance Strength, and Maximum Contractions. The contraction progression guides you in choosing exercises that match your specific training age, whether you are a beginner, intermediate or advanced.
Engine Control = Beginner – Advanced
Strength Endurance = Intermediate – Advanced
Maximum Contractions = Advanced
Download this free program to see how to design training programs that develop motor control.
Box #3: Exercise Intention
Finally, exercise intention is about setting clear goals for each exercise. Before adding an exercise to your routine, determine its purpose: Is it to learn a new movement pattern, increase muscular or muscular endurance, or express maximal strength. This framework ensures that your workouts have a clear focus and are aligned with specific fitness goals.
Decision-making process
when personalizing your exercise selectionit is important to ask yourself some basic questions:
What movements can my client make and where are they restricted?
What types of contractions should I incorporate to support their fitness goals?
What is the intention behind training and how can exercise selection serve that purpose?
Let’s implement these frameworks with some examples:
Exercise Choice: Squat
The squat is a fundamental exercise involving hip and knee flexion. It’s a basic movement pattern you use in your everyday life, whether you’re sitting down, standing up, or picking up objects from the ground. To personalize this exercise, consider your exercise intention. Looking to learn proper squat form, increase your strength, or express your current abilities? Choose variations like the goblet squat, cable cyclist squat, or traditional back squat based on your intent.
Exercise Option: Bend over
The flexion pattern, which includes hip flexion to extension, is vital for daily activities such as picking up objects from the ground. Adapting this exercise involves choosing movements that strengthen your bending pattern. To learn and develop endurance, include exercises such as the single leg Romanian deadlift or the Romanian deadlift. If your intention is to express your strength, incorporate the traditional deadlift.
Exercise Choice: Lunge
The lunge pattern is highly functional, reflecting activities such as walking, climbing stairs and lunging forward. Personalize this exercise by choosing movements such as the rear leg unloaded split squat, dumbbell front leg split squat, or dumbbell rear leg split squat depending on your intent.
Select Exercise: Press
Pushing exercises are essential for everyday activities such as pushing objects away from your center of gravity. To learn, grow, or express your abilities, consider exercises like the scapula push-up, dumbbell bench, or strict press.
Exercise Option: Pull
The pulling pattern involves bringing objects closer to your center of gravity and is essential for various everyday tasks. Choose exercises that match your intention, such as the prone dumbbell row, seated lat pulldown, or weighted pull-up.
Exercise Choice: Core
Core exercises target your abs and obliques, which are vital for activities that require bracing, twisting, or sitting from a supine position. Customize your core exercises with moves like dead bug crunches, cable crunches or front squats based on your learning, growth or expression goals.
conclusion
Personalized exercise selection is key to unlocking the full potential of your clients’ fitness journeys. By applying these basic frameworks, you can tailor workouts to their unique needs and goals. With smart assessment, contraction-specific exercises, and clear exercise intentions, you’ll design workouts that are not only effective, but also enjoyable. Custom exercise selection isn’t just about training. it’s about exercising with purpose and intent for lasting results.
