Quick-start intake checklist

Share these to get a tailored plan in minutes:

• Audience: beginner, older adult, woman-focused, or sport-specific
• Primary goal: strength, fat loss, endurance, mobility, performance
• Training history and any injuries/limitations
• Equipment available and space constraints
• Schedule: days/week, session length, preferred intensity
• Sport details (if applicable): season timing, position, competition level
• Preferences: enjoy/hate list, music, partner/solo, indoors/outdoors

Programs for beginners

Goal: build confidence, learn movement patterns, and create a consistent habit with low soreness and visible wins.

Session template (30–45 minutes)

• Warm-up (5–7 min): brisk walk or bike + dynamic mobility
• Skill pattern (5 min): hinge, squat, push, pull practice with light loads
• Strength (15–20 min): 2–3 compound lifts, 3×8–10 reps, RPE 6–7
• Conditioning (5–10 min): intervals or steady cardio
• Cool-down (3–5 min): easy cardio + gentle stretches

Weekly layout (3 days)

• Day A: Squat, Push, Core
• Day B: Hinge, Pull, Carry
• Day C: Lunge/Step, Push or Pull, Core

Progression: add 2.5–5% load or 1–2 reps weekly if last set feels ≤ RPE 7. Deload every 4th week as needed.

Programs for older adults

Priorities: joint-friendly strength, balance, power for daily tasks, and cardiovascular health. Emphasize pain-free ranges and quality of movement.

Safety and structure

• Intensity: start RPE 4–6; extend warm-ups; monitor dizziness, pain, unusual shortness of breath
• Balance: include 5 minutes/session (tandem stance, heel-to-toe, single-leg with support)
• Power: light medicine ball tosses or quick sit-to-stands, 2–3×5 reps
• Strength: 2–3 days/week, 2–3 sets of 6–10 reps, full-body
• Cardio: 100–150 minutes/week moderate intensity, as tolerated

Sample full-body day

• Warm-up: 5–8 min gentle cardio + ankle/hip T-spine mobility
• Power: sit-to-stand fast to controlled sit (box) 3×5
• Strength circuit: supported split squat, cable row, incline push-up, hip hinge with dowel/kettlebell
• Balance: single-leg stand with counter support 3×20–30s
• Cool-down: breathing and light stretches

Programs tailored for women

Focus: progressive strength, pelvic-floor-aware core work, sufficient protein and recovery, with flexibility for busy schedules. Avoid one-size-fits-all myths—women benefit from lifting heavy when form and progression are appropriate.

Programming notes

• Strength: 2–4 days/week; main lifts 3–5 sets of 3–10 reps; accessory 2–3 sets of 8–15 reps
• Core/pelvic floor: dead bugs, side planks, suitcase carries; exhale on exertion to manage pressure
• Cycle-aware adjustments (optional): reduce volume 10–20% if cramping/fatigue; emphasize technique work
• Postpartum considerations: prioritize symptom-free progress; watch for doming, heaviness; consult qualified professionals

2-day split (busy schedule)

• Day 1: Squat or deadlift, horizontal push, hinge accessory, core
• Day 2: Deadlift or squat, horizontal pull, single-leg work, carries

Sport-specific conditioning

Start with a needs analysis: movement patterns, dominant energy systems, positional demands, and common injury risks. Build tests, train qualities, and periodize across the season.

Framework

• Needs analysis: list 3–5 key movements, primary energy system, and top injury risks
• Testing: simple baseline (e.g., 3RM or 1-min test, time trial, jump)
• Periodization: general prep → specific prep → in-season maintenance
• Integration: 2–3 strength sessions + 2–3 conditioning sessions/week depending on sport and season

Examples

Running (5K beginner to intermediate)

• Strength 2×/week: split squats, RDLs, calf raises, core anti-rotation
• Conditioning 3×/week: easy run, intervals (e.g., 6×400m @ 5K pace), long run
• Mobility: hip flexors, calves, T-spine rotation; foot strength drills

Tennis

• Power: medicine ball rotational throws 3×6/side
• Agility: lateral shuffle patterns, reactive drills
• Strength: pull-ups/rows, split squats, landmine press
• Conditioning: repeated sprint ability (e.g., 10–20s on, 40–60s off)

Soccer

• Strength: front squat, hip hinge, Copenhagen planks, hamstring eccentrics
• Conditioning: tempo runs and small-sided games; in-season maintenance 1–2×/week
• Injury reduction: Nordic hamstrings, adductor strengthening, ankle prep

Optimize your training content for SEO

Pair great programs with discoverability. Use these steps to rank for intent-rich queries.

1) Build keyword clusters

• Beginners: “beginner strength workout,” “3 day full body workout beginner,” “how to start working out at home”
• Older adults: “low impact exercises for seniors,” “strength training for older adults at home,” “balance exercises for seniors”
• Women: “women’s strength training program,” “postpartum core exercises safe,” “period workout plan”
• Sports: “tennis conditioning drills,” “5k training plan 8 weeks,” “soccer strength and conditioning program”

2) On-page best practices

• Title tag: 55–60 chars; front-load primary keyword
• Meta description: 150–160 chars; promise benefit + CTA
• H1: match intent; H2s for sections; add a scannable table of contents
• Include FAQs; aim for featured snippets with concise definitions and lists
• Add internal links between audience pages and sport pages
• Use descriptive alt text for images and diagrams
• Schema: Article and FAQPage (see JSON-LD below)

3) Example SEO snippets

Title: Beginner Strength Workout (3 Days): Simple Full-Body Plan with Progressions

Meta description: Start lifting safely with this 3-day beginner strength plan—no guesswork, clear progressions, and form tips.

Title: Low-Impact Strength for Older Adults: Balance, Power, and Joint-Friendly Exercises

Meta description: A safe, joint-friendly plan to build strength and balance for everyday life. Includes power drills and fall-prevention tips.

4) E-E-A-T and conversions

• Show experience: before/after case studies, training logs, coach bios
• Cite credible sources for guidelines (e.g., physical activity recommendations)
• Clear CTAs: downloadable PDF plan, email capture for calendars, book a consultation

Tell me who, what, and when—I’ll tailor it

Reply with:

• Audience (beginner, older adult, women-focused, or sport)
• Goal, schedule, equipment, and any limitations
• If SEO is the goal: your priority keywords and target location

You’ll get a personalized 4–8 week plan, progression rules, and ready-to-publish SEO copy.

FAQs

How many days per week should a beginner train?

Start with 2–3 days/week of full-body sessions, 30–45 minutes each. Add volume once consistency is easy.

What if I have knee or back pain?

Stay in pain-free ranges, reduce load, and prioritize technique. If pain persists or worsens, consult a qualified professional.

How do I combine strength and cardio?

Do strength first, then short conditioning. Or alternate days (e.g., strength M/W/F, cardio T/Th/Sat) based on your goal.