top of page
  • Brian Rainey

Elements of a successful fitness plan


There is one common thing among new trainees...


They all go over the different exercises in the gym because somebody else told them to do so.


However, they don’t know the logic behind it. They lack knowledge.

As a matter of fact, most people DO NOT know what they are doing in the gym before they start doing it...


In order to be efficient with your time and progress in the gym, you have to understand why you are doing specific movements, resting for specific time frames, etc.


Have you ever wondered what the fundamentals behind a successful fitness plan are?


Why are the exercises ordered in a specific way?


What are the fundamentals in creating the perfect fitness plan, which fits your goals?


To learn the answer to all of these questions and more, continue reading.


What Does The Perfect Fitness Plan Consist Of?

It might surprise many of you, BUT a random training program from the internet and diet might not be enough to achieve your dream physique.


There are six components that you have to consider when following a fitness plan.


1. Strength Exercises


Compound movements such as Deadlift, Bench Press, Squat and Overhead press are essential exercises that each one of you should implement in your programs IF you don’t experience any pains or discomfort when performing them.


You can progress on these movements on almost every training session, in one way or another.


They are the core of every program. Becoming stronger on these movements goes hand in hand with hypertrophy (muscle growth)


In other words, you get stronger and bigger! Isn’t that the perfect scenario?


Don't be fooled though by the hype around getting big and strong. The key might be from legendary football Quarterback Tom Brady. Tom and I don't agree on much as he has continuously beat up my favorite football team the Indianapolis Colts.


Tom's number 1 advice is to keep your muscle pliable. You do this by stretching before, during and after a workout. You invest in massage therapy as often as possible and you keep your body mobile. In other words don't get stiff and move as much as possible.


2. Sculpting Movements


Other movements such as biceps curls, triceps/leg extensions, lateral raises, lat pulldowns should also be in your program, but they shouldn’t be the main focus.


If you are a natural trainee, you should implement these exercises and try to linear progress them.


Still, as we mentioned above, your primary focus should be building your strength on the compound movements.


As the name suggests, Sculpting are just a small but important slice to your training program.


3. Conditioning/Endurance


Aerobic exercises should also be part of your routine if you want to maintain good health.


From our experience, there are many trainees out there who neglect to do any form of cardio.


Now, we don’t want to be misunderstood here.


Cardio isn’t necessary if you already have enough physical activity throughout the day. (i.e. you do 10k+ steps every day)