Members often look for personal trainers to reach their fitness goals quickly. To keep them engaged, fitness professionals must meet those expectations. One method is periodized training1, which promotes lasting improvements by varying workout intensity and structure. Although first created for competitive athletes, this approach can work well for non-athletes who want better fitness or weight loss. Research supports periodized methods, pointing to improvements in strength2, endurance3 and recovery1,2.
Evidence-Based Benefits of Periodized Training
Periodized training is proven to be more effective for building strength and performance compared to non-periodized methods 2. Findings indicate that after the initial 6 weeks, members following a structured, periodized program experienced 10% more muscle growth and strength improvements, whereas those following a non-periodized routine saw little to no difference over time. Additionally, a large-scale review of multiple studies found that structured training cycles significantly boost endurance performance, evidenced by improvements in VO2 max (the body’s ability to use oxygen efficiently) and overall endurance capacity 3. This approach ensures continuous progress for members, preventing plateaus while maintaining motivation through varied workouts that incorporate a mix of resistance and cardio equipment.
Understanding Periodized Training
Periodized training is a structured plan that arranges workouts to support steady progress. It alternates phases of intense training with rest, boosting performance and lowering the chance of injury or overtraining. Compared to non-periodized methods, periodization can lead to greater gains in strength and performance2. For the average gym-goer, this means varied workouts that prevent boredom and encourage steady development.
Training Variables and Cycles
Periodization involves adjusting key training variables over time, including4,5:
- Duration: Time spent in each session.
- Load: Weight or resistance used.
- Volume: Total amount of work performed.
Trainers typically set up multiple cycles4:
- Macro-Cycles: Long-term plans (6 months to a year) outlining overarching goals.
- Meso-Cycles: Mid-term plans (a few months) focused on specific objectives within the macro-cycle.
- Micro-Cycles: Short-term plans (weekly or bi-weekly) detailing specific workouts.
This structured approach ensures members progress steadily while effectively managing their training loads.
Customization Strategies
When creating periodized programs, it is essential to tailor each phase to the individual member's needs6,7.
Factors to consider:
- Fitness Level: Beginners might need more time on foundational exercises. Advanced members may focus more on high-intensity work and rest.
- Specific Goals: Adjust phases based on whether the member aims for fat loss, muscle gain, or athletic performance.
- Age and Experience: Active aging members or those with prior injuries may require a greater focus on recovery and lower-intensity workouts.
Phases of Periodized Training
Training programs are divided into distinct phases, each targeting specific fitness goals1,5,6:
Foundation Phase
The goal is to build overall strength and endurance.
- Strength: Bodyweight exercises (i.e., squats, push-ups, lunges) - 3 sets of 10-15 reps.
- Endurance: Moderate-intensity cardio (i.e., brisk walking, cycling, swimming) for 30-45 minutes.
Intensity Phase
The goal is to focus on higher-intensity exercises.
- Strength: Compound movements (i.e., deadlifts, bench presses) - 4 sets of 6-8 reps with challenging weights.
- Endurance: High-intensity interval training (HIIT). Perform short bursts of sprinting or cycling for 30 seconds followed by 90 seconds of recovery, repeated 6-8 times.
The goal is to enhance recovery with lighter workouts.
- Strength: Lighter resistance exercises (i.e., resistance bands, bodyweight) 2-3 sets of 10-12 reps focusing on proper form and good range of motion.
- Endurance: Low-intensity activities (i.e., easy cycling, swimming, walking) for 30-60 minutes to promote recovery.
Ensuring Continuous Progress
Each session should gradually challenge members through increased weights, added repetitions, or new exercises. This offers measurable progress and a sense of accomplishment. Mixing strength training, cardio and flexibility exercises, keeps training interesting and motivating. Using connected fitness technology and performance tracking enables trainers to effectively monitor and adjust their programs.
Implementation Steps for Fitness Professionals
Start following these steps, so you can elevate your members' training experience and support them in achieving their fitness goals7.
- Assess Member Needs: Evaluate fitness levels, goals and preferences to create tailored plans.
- Develop Cycles: Create macro-, meso- and micro-cycles focusing on specific objectives in each phase.
- Design Varied Workouts: Switch workouts regularly to keep interest and variety.
- Monitor Progress: Track improvements through metrics such as weight lifted, repetitions, or endurance levels; adjust plans as needed.
- Educate Members: Help members understand the benefits of periodized training to boost their commitment.
Suggested Equipment for Periodized Training
For trainers designing periodized programs, incorporating the right equipment can enhance effectiveness across all phases:
- Selectorized Strength Equipment – Supports controlled strength progression with adjustable resistance.
- Functional Trainers – Versatile options for movement-based strength exercises.
- Performance-Based Cardio Machines – Treadmills, rowers, and climbers that offer interval programming and endurance tracking.
- Low-Impact Recovery Equipment – Recumbent bikes, ellipticals, and flexibility-enhancing tools for active recovery phases.
- Connected Fitness Solutions – Performance tracking technology to monitor member progress and optimize training plans.
Full Article here: https://research.matrixlearningcenter.com/eng/sprint-intensity/periodized-training-strategies-for-long-term-member-progress