This article is the first installment of a 3 part series. Upon completion of the series you will have a starting platform for your fitness goals.

The first part outlines the general guidelines for designing an effective training program based on your individual needs. The goal is to equip the reader with a program that they can follow and is not too complicated to understand.

Part 1: Outline
Many people often are confused on what type of program they should try. Or they do not have a plan at all and wander like a zombie throughout the gym. So inevitably they become confused and perform exercises that are easy or resort to using machines.

The first step is to figure out what exercise level you are. It’s pretty easy if the only exercises you’ve done are with barbells and dumbbells for your arms. This means you are a beginner. If you have trained previously and used the equipment mentioned above, then you may be a novice. Either way the general goals will be the same but with different starting points.

Next you need to define the particular goals you would like to achieve from the program. A good idea would be to have both a short-term and long-term goal. Then you will need to figure out two important commitments: the amount of time you have to spend on training and your realistic time commitment.

A few major goals of your training program should be to establish correct range of motion. Range of motion can be defined as the natural path between two objects or between two joints. Besides increasing your range of motion, goals may include increasing strength, muscular balance and improving your cardiovascular endurance.

The training program should be structured into the following three components: Resistance Training, Flexibility, and Cardiovascular. There is no sequential order to the different components because they will overlap.

Part 2 will cover the Resistance Training and Flexibility components of your training program. You will be provided with guidelines and recommendations for both components. There will be a two-day sample of exercises including stretches with pictures and video demonstrations provided.