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How To Determine The Right Intensity And Number Of Sets For Your Clients!

A woman doing squats

Generally, a lot of fitness trainers and gym instructors stuck to a few dedicated routines to make sure they could cater to a higher number of clients.

This is the main reason why people stop seeing results after a while. Our bodies get used to continuous movements, and although the calories are still burning, the overall outcome doesn’t remain the same as before.

On the other hand, constantly changing a workout routine can give fruitful results, but once again, your clients will fall into a routine that’ll deter their progress and not produce good results. The key is to adjust the exercise sets and the reps to ensure your client’s muscles remain stimulated enough to give the desired results. Here are some ways you can do that.

Aside from that, if you want to enhance your skills, try the courses offered by W.I.T.S Education.

According To The Client’s Lifestyle

Normally, fitness trainers create workout plans according to the client’s fitness goals. However, their goals might not be according to their lifestyle. For example, if a client has a hectic work schedule and other commitments, they can’t do more reps and exercise sets because it’ll damage their muscles, leading to muscle fatigue.

At the same time, a client will a less hectic schedule won’t see their desired results either. That’s because the exercise intensity isn’t enough to stimulate their muscles. So for a busy client, you can limit your sets to 2 or 3 with 10 reps. But for the other client, you’ll have to up the reps by 15 per set, or you can increase the sets and keep the reps the same.

According To Age

It’s not a secret that younger people are, on average, more energetic. But that doesn’t mean they all can handle demanding workouts. Their workout intensity should depend on their fitness levels and their lifestyles. However, if you’re a senior fitness trainer, you’ll have to be even more careful. People over 60 tend to have weaker bones on average and a longer muscle recovery period. So it’s important to let them rest before each set and after the workout. Otherwise, it could lead to serious medical issues.

Similarly, with youth fitness, you may think children are more energetic, but their bones are still growing and can’t handle too much strain. That’s why you need to limit their reps and their sets. On average, a senior citizen should have higher sets and very low reps. This way, they’ll get more time to rest. But for children, there should be higher reps and fewer sets.

According To Fitness Levels

Someone who frequently visits a gym or workouts at home can no doubt take a high-intensity workout. But the same can’t be said for someone just starting to work out. However, a lot of times, trainers increase the workout intensity pretty quickly. This results in higher muscle damage and a lower recovery period.

So for a beginner, you should keep at least two months for the ‘breaking-in’ period, where their body will get used to the training. Once you start t see some development, it’s a good time to switch the routine lightly. After the 6-month mark, your new client should be considered good enough to be a pro and can take on harder training sessions.

According To Exercise Types

While some workouts like yoga and elliptical training take a while to complete, they don’t offer the same intensity as, say, a cardio-heavy workout. So if you rely solely on these low-intensity workouts, your clients will take longer to reach their ideal fitness levels.

At the same time, switching them to complete cardio-heavy workouts isn’t right either because their bodies aren’t used to such intense training. The best way to do this is by mixing yoga with high-intensity workouts and increasing the reps and sets. So the muscles feel more strain and, therefore, produce better results. This is especially helpful if your client wishes to switch to high-intensity workouts later.

How To Measure Exercise Intensity?

Oxygen Consumption

Oxygen consumption is the best way to measure exercise intensity. The higher the oxygen intake, the higher the intensity. So even if you recommend someone easier exercises, it can be considered a high-intensity workout for them based on their oxygen consumption. You can use several tools, including smartwatches with sensors, to measure oxygen consumption at a given time. However, this measure is only valid for aerobic or cardio exercises.

Heart Rate

Another, more accessible way to measure a client’s exercise intensity levels is by measuring their heart rate. In the same way, a body consumes more oxygen during exercise; it also pumps blood faster to the rest of the body. As a result, the heart rate increases. Generally, you can use fitness trackers to measure the heart rate and measure it against the set standards. For example, a client’s heart rate for moderate activity should be at least around 60% higher than their normal rate. For heavier exercises, it should be much higher.

Muscle Development

Unlike oxygen consumption and heart rate, you can measure muscle development simultaneously as muscles take longer to develop. But if the exercises are effective, and your client is showing muscle development, then you’re on the right track. Another plus point is that you can see if the workouts are ineffective. Because in the case your client is overworked, their muscles won’t develop. Instead, they’ll face muscle loss and a general decline in their fitness levels.

Learn More About Fitness Training With W.I.T.S Education

W.I.T.S Education offers online fitness training programs for people looking to expand their careers in the fitness industry. We offer a variety of qualifications, including those for personal fitness trainers, senior fitness trainers, group exercise instructors, and more. Moreover, we are the only institution that provides 5-star instructors for online courses as well as hands-on training in our cutting-edge labs. Additionally, we have labs around North America to better serve our students.

Not just that, but W.I.T.S is accredited by the NCCA and the American Council on Education, which enables us to grant students course credits toward their degrees. So act fast, browse our certifications, and enroll right away!

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