Guide: How to Choose the Right Gym Program for Beginners

When starting working out in the gym, you should make sure that the training program is right for you. This will ensure that, for example, the training volume is optimal for you, workouts are motivating, and you get the maximum physical ja psychological health benefits from the gym. The following points should be taken into account to ensure that they support your training goals and are tailored to you.

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The program's training volume is optimal for you

In a good gym program, the training volume is set individually to suit each person. For two different individuals, the suitable training volume can vary significantly. Therefore, it's important to tailor the program for each individual. The appropriate volume also changes as training progresses. It's a good coaching practice to regularly assess the program, even on a weekly basis, to determine whether the volume needs to be adjusted up or down. Often, a plateau in progress occurs due to either excessive or insufficient training volume. (1)

The most evidence-based way to measure the volume is by tracking the number of sets completed on a weekly basis. Scientific research indicates that an effective range for the number of sets is often between 3-20 working sets per muscle group per week. (1, 2) In a good gym program, the beginner's starting point is taken into account, and the number of sets is adjusted accordingly for each exercise. Subsequently, the training progress is monitored to assess the appropriateness of the initially set number of sets. Based on the monitoring, sensible adjustments to the volume can be made, sometimes even on a weekly basis.

When choosing a workout program, it's advisable to prefer options that provide a rationale for the volume of the program. Ideally, the program should include tracking, making it possible to adjust program at least once a month based on monitoring. Avoid workout programs marketed as a coach's own training program, as everyone requires a program tailored to their own needs, not the coach's personal program.

The number of repetitions in movements are suitable for your goals

Sometimes, personal trainers incorrectly suggest that beginners should only perform long sets with light weights, arguing that shorter sets are challenging to maintain proper technique. However, the maintenance of technique is not determined by the number of repetitions but rather by the weight used. Thus, shorter sets (2 to 6 reps) can be incorporated into your training, particularly if the goal is to maximize strength. For muscle-building purposes, the repetition range is not strictly limited but typically falls between 5 and 20 repetitions. It's important to note that longer sets can be quite demanding, potentially compromising the meaningfulness of the training session and increasing fatigue. (4)

The appropriate number of repetitions also depends on the specific movement being performed. For exercises engaging multiple muscle groups, such as squats or deadlifts, it's generally advisable not to do over 10 repetitions in set. In such cases, performance during a set might be limited, often by shortness of breath rather than fatigue on the working muscles. Moreover, these movements often involve maintaining active static tension in the lower back, which can become challenging with extended duration. For instance, if a squat set is limited because of shortness of breath and fatigue in the lower back, it could indicate that the rep amount is too much for that specifc movement, and your leg muscles might not be getting sufficient stimulation. (5)

The movements in the programme are meaningful to you

Whether your goal in the gym is to build strength, gain muscle, or lose weight, it's possible to achieve it with a diverse range of movements. Therefore, it's advisible to prioritize meaningful exercises that you feel you can control technically. A good coaching always provides alternatives to any given movement. If a particular exercise feels technically challenging or simply doesn't suit you, having the option to choose a alternative movement is crucial. The only scenario where performing a specific movement is essential is if your goal is to specifically develop strength in that particular movement. Strength development is closely tied to technique, making the practice of that technique an important part of overall strength development.

In addition to the choice of movements, technical guidance is important. Clear, science-based instructions that are easily available during the training session make it easier to learn the technique.

A single exercise can have multiple variations, and in a good program, you can choose the one that feels most enjoyable for you.

The program progresses sensibly according to your development

It's important to progress in your training in an individualized way. The progress pace varies between individuals, depending on factors such as recovery from workouts. That's why, instead of sticking to a single program, it would be beneficial to continuously update your program based on your progress, fatigue, and recovery. In a good program, guidance is provided on how to select the appropriate weight for exercises and how to increase weights as weeks progress based on your individual factors such as recovery level. Additionally, the program should include instructions on what to do if you cannot achieve the planned repetitions— in such cases, you need to adjust either the number of repetitions or the weight used.

Other aspects of your training, such as the number of sets, reps and movements should also change as you progress. Sensible training is based on a longer-term plan, with variations in repetition ranges as well as movements. A good programme will take care of these and ensure that your training has a clear long-term plan, rather than just training with the same weights, movements and reps every week.

The program is clear, easy to use, and motivating

When starting to working out in the gym, it's important that the program is motivating to you. While influenced by the factors mentioned earlier, several other considerations come into play. For instance, the arrangement of muscle groups in workouts can significantly impact the perceived fatigue and post-workout muscle soreness. For example, performing a week's all back muscle exercises in a single session is not usually as effective as splitting them into two separate sessions. By dividing the workload for a single muscle into two workouts, the fatigue on a single session is reduced, and the workload is more evenly distributed throughout the week for a specific muscle group.
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Also, when the program is easy to use and clear, going to training becomes more enjoyable, and motivation is sustained in a completely different manner. There is also a lot of incorrect information regarding the gym training. For example, some coaches and online programs promote the idea that using special techniques is important, such as drop sets (where you drop weight at the end of a set and continue immediately with a lighter weight). Especially for beginners in the gym, these special techniques are more likely to cause harm than offer benefits. Ultimately, sensible and effective gym training is based on progressing at a suitable pace, maintaining the optimal level of volume, and considering the factors mentioned in this article.

Tapio Tulenheimo

M.Sc Exercise Science (Exercise Physiology), University of Jyväskylä

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