Chapter 10 Resistance Training Program Design
Sunday Monday Tuesday Wednesday Thursday Friday SaturdayRest Day 1 Day 2 Day 3 Rest Day 1 Day 2
100% 100% 100% 80% 100%
Heavy Heavy Heavy Light HeavyDay 3 Rest Day 1 Day 2 Day 3 Rest Day 1
100% 100% 80% 100% 100%
Heavy Heavy Light Heavy HeavyDay 2 Day 3 Rest Day 1 Day 2 Day 3 Rest
100% 80% 100% 100% 100%
Heavy Light Heavy Heavy HeavyTable 10-2
Exercise Choice
W
hich exercises the personal trainer chooses depends on a
number of factors including the skill level of the client, the
availability of the equipment, the client’s preference, how much
time they have per session, and the training goal.First and foremost, the personal trainer should always apply the
principle of specificity. In other words, the chosen exercises need
to address the client’s goal. The trainer then needs to consider
the duration of the session, taking into consideration the number
of exercises, the complexity of the exercises, and whether set up
time is required, etc. Most importantly, the client needs to be able
to execute the exercises properly.As mentioned above, exercise selection for the beginner includes
one exercise for each major muscle group. As the beginner pro-
gresses, the number of exercises per major muscle group can be
increased. See CFES Personal Trainer’s On the Floor Resources
for the explanation of various resistance-training exercises, in-
cluding the movement descriptions, specific safety tips, and varia-
tions or modifications.
For the client that falls outside of the healthy beginner adult client,
the resistance training program needs to be specifically designed
to meet their needs. If the client has been consistently training for
several months or they are considered to be an intermediateBecause the client is strengthening the same muscle groups twice
a week, the personal trainer may decide to incorporate a light day
into their week. There is not an exact science to where the light
days are placed. Most of the time, it will depend on the perfor-
mance of the client.