Advertisement

What type of exercise program is good if I am an intermediate level client?

You are considered an intermediate level exercise client if you have been consistently training for at least six months. Intermediate exercisers can start with a hybrid form of training that combines different styles of training to help avoid a plateau and overtraining injury. This type of training alternates higher volumes of training with lower volumes of training. Train at various intensities during the week. For example, on day one, focus on muscular endurance by training at low to moderate loads with minimal rest in between each set. Perform 1-3 sets of 12-20 repetitions at an intensity of 50%-70% of your maximal effort, and rest 0-90 seconds in between sets. On day two, you can focus on building strength with moderate loads, with minimal rest. Perform 2-4 sets of 8-12 repetitions at an intensity of 70%-80% of your maximal effort, and rest 0-60 seconds in between each set. Finally, on day three, focus on muscular development by increasing the intensity, as well as the amount of work performed . Perform 3-5 sets of 6-12 repetitions at an intensity of 75%-85% of your maximal effort, and rest 0-60 seconds in between each set.

Continue Learning about Fitness

New Guidelines for Tracking Your Max Heart Rate
New Guidelines for Tracking Your Max Heart Rate
For some folks Metallica is what it takes to get their heart racing, for others Tom Jones does the trick. But when you’re working out, you want to kee...
Read More
Can I really boost calorie burning at rest?
Neal SpruceNeal Spruce
Yes, adding lean body mass through progressive resistance training can help boost calorie burn at re...
More Answers
6 Ways You Are Sabotaging Your Workout
6 Ways You Are Sabotaging Your Workout6 Ways You Are Sabotaging Your Workout6 Ways You Are Sabotaging Your Workout6 Ways You Are Sabotaging Your Workout
Reap the benefits of your time at the gym by dodging these workout no-nos.
Start Slideshow
Get the Full Regimen 7-Minute Workout
Get the Full Regimen 7-Minute Workout

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.