How to design your own training programme

How to design your own training programme

by Teo Kai Wen 03 Feb 2020

Designing your own fitness programme can be daunting because there are so many different factors to be taken into consideration, so a bit of confusion and trepidation is to be expected. However, it doesn’t have to be a daunting task. Training programmes work best when they’re tailored to your specific needs and lifestyle, so you’ll have to take a look inside first before you can start looking good on the outside!


1. Determine your situation
The amount of time individuals can afford to dedicate to exercise varies, and taking note of how much free time you have (as well as when that free time occurs) is a great first step to creating your own training programme. 

Beyond knowing how much time you have to spend, it's equally important to take note of how much time you can spend. Many beginners tend to be a tad bit overzealous, causing them to overcommit and overestimate the amount of physical exertion their bodies can withstand, causing injuries or excessive fatigue. Instead, consistent workouts that take into account your current physical fitness will be far more effective in the long run.

2. Pick reasonable goals
Having goals to strive towards when training helps you keep your eyes on the prize, and provides valuable motivation to get you through gruelling workouts. In fact, it's easy to set a goal far beyond our capabilities, simply because we get influenced when we see someone else do the same. However, it's important to remember that no two bodies are the same - what may have worked for someone else might not work for you, and may end up doing more harm than good. Instead, make sure you set concrete, reasonable goals rather than lofty, unrealistic dreams.

3. Make time for recovery
Although it may seem counterproductive at first, ensuring that you have enough rest between workouts is imperative because your muscles don’t get built in the gym – they get built when you’re resting. Give yourself two to three days to recover between intense workouts to start, and keep track of your progress along the way. During your downtime at home, evaluate if you have reached full adaptation, and alter your workout routine accordingly so that each workout will be a step towards your final goal rather than simply achieving tiredness.


By taking into account your training needs, you can tailor a training programme for yourself that is both effective and suited for your lifestyle, and begin the journey towards achieving your long-term fitness goals.