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Weight Training Programming!

Tim Moss

With the start of the new year, people are getting back into training or are training for the first time. As always, we recommend weight training for basically every goal and everyone attending sessions or a gym. It has evidence supported benefits for any goal you may have, and is a really time efficient way to train!


Woman in gym stands by power racks and weights. Dumbbells line the wall. Text reads "Weight Training Programming!" Modern gym vibe.

But without a professional designing your program, there may seem to be a lot of information out there. So we've put together this blog post about the 3 most common weighs to structure your weekly weight training programming!:


  1. Full Body Sessions: while these sessions are very beneficial for everyone, evidence supports their use for beginners or if you're training less than 3 times per week. These sessions incorporate compound multi-joint movements, using all major muscle groups (and most minor) throughout the session. Can be programmed between 1-3 days weekly, however care must be taken to allow for adequate rest and recovery between sessions. Rest days need to be programmed, and programming may need to utilise separate movement patterns across the week if multiple sessions are being done.


  1. Lower/Push/Pull Sessions: these are generally utilised by more intermediate and advanced individuals. Generally conducted in 3 sessions per week, with each session focusing on a specific movement pattern. The lower session utilising squats, Romanian deadlifts and other lower body specific movements. The push session focusing on pressing movements such as bench and military press, to work the chest, triceps and shoulders. The pull session focusing on pulling movements such as conventional deadlifts, pull-ups and rows to work the back, some legs, and biceps. Rest and recovery requires less care in this, as different muscle groups are being worked in each session.


  1. Muscle Group Split: these are generally conducted over 3-5 days a week and by more advanced individuals. Days are generally legs, chest/shoulder & back (for 3 days); legs, chest, back & shoulders/arms (for 4 days); and legs, chest, back, shoulders & arms or full body (for 5 days). Care needs to be taken when conducting this much training to ensure you are not overtraining, and not training overlapping muscle groups back to back days (such as chest then shoulders the following day). These sessions are generally not suitable for most beginners and intermediate clients.


There is many great resources available for individuals wanting to design their own programs, but be sure to take all your individual factors, such as injury, goals and time constraints into account.


Have some further questions about how to design programmes? Reach out!

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