How to Develop a Physical Fitness Program

The foundation of any good physical fitness program is a specific, achievable goal that you can easily track. Training frequency and intensity will be determined by that goal and your current level of fitness. It is important to make every training session an important part of your weekly schedule and something that should not be canceled.

Step 1

Write down a goal that is specific, measurable and achievable. Remember to take into account how familiar you are with physical training techniques and any medical conditions you may have.

Step 2

Select an appropriate training frequency, exercise order and training volume. The American College of Sports Medicine and the University of Missouri Extension recommend a combination of aerobic activity, strength training and flexibility exercises for physical fitness. At a minimum, your program should include 150 minutes total of moderate- to vigorous-intensity aerobic activity, as well as a minimum of two strength training sessions each week. Each strength training session should consist of at least one to two sets of eight to 12 repetitions per set, working all the major muscle groups. For additional health benefits, perform flexibility activities at least twice per week for 10 minutes each time.

Write your training sessions into your weekly schedule and make them appointments you cannot miss.

Step 3

Incorporate rest periods. The National Strength and Conditioning Association recommends resting for about one to two minutes between sets of resistance exercises.

Step 4

Track your progress. You should see slow and steady improvement from week to week. If you are not seeing results, make one minor adjustment to your program at a time (increased frequency, higher intensity or longer rest periods, for example) to see if it has a positive effect on your goals. If not, return to your original program and make a different minor adjustment.

Tips and Warnings

• Moderate-intensity aerobic activity is defined as follows: You can talk while you do it, but you can't sing. Vigorous-intensity activity is defined as follows: You can only say a few words without stopping to catch your breath.
• While this article outlines basic recommendations for apparently healthy individuals, it is not a substitute for the guidance of a fitness professional. Do not begin a physical fitness training program without obtaining medical clearance from your physician.

Things You'll Need

• Weekly schedule