Designing Effective Fitness Programs for General Population: Practical Insights and Strategies
Defining Goals
Understanding personal objectives is crucial for creating an effective fitness program. Different individuals may have diverse goals such as weight loss, muscle gain, improved endurance, specific performance and overall health. Common objectives for the general population include, or should include, cardiovascular health, body recomposition, and functionality. These factors are very well research and linked to vitality and longevity (read more about them in my cardio or nutrition post:
Body recomposition involves losing body fat while adding maintaining or adding muscle size. This is know by a lot of names in the fitness industry: toning, shredding, main-gaining, recomp (they all mean the same goal described above). Body recomposition does not only affect physical appearance but also helps with calories burned at rest (minimal but something to considered), overall fitness and improved health markers.
Cardiovascular health: has a very positive effect on hearth health. It is linked to increased heart function, a reduction on risk of getting chronic diseases and overall longer life-spams. Also, being a very active person and performing some aerobic work allows for an increase in stamina and endurance. This translates to being able to do day-to-day activities that involve some type of physical and mental exertion for a longer period of time.
Functionality is also a main goal to have in mind. I describe this as the ability to perform everyday tasks with ease, consistently. Getting exposed to different strength training modalities through different ranges of motion might potentially help individuals manage their daily activities more efficiently and with a reduced the risk of injury.
Regardless of whatever additional goals you may have, it is important to set ones that are SMART:
Specific: specificity allows for a better understanding of the goal itself and the path you need to go on to achieve set goal
Measurable: part of specificity involves an ability to objectively say you got to the set goal. For this, the goal must be specific and I believe quantitative in nature, same as the steps you set to achieve that goal.
Achievable: setting realistic goals based on the situation you are in currently is very important. Setting unattainable goals is a recipe not only for failure but also to get unmotivated and stop pursuing activities that are important for your health.
Relevant: relevance talks to the importance of the goal based on 1) where you are at currently and 2) where you want to be. Analyze and understand where you are now and set goals to set you on the path to where you want to be. I advice to not set goals based on where you want to be before you realize where you are right now.
Time-bound: bounding yourself to a time period might be irrelevant for some and very important for others. If you have a race, event or something with a date that you need to be ready for, that is your time bound. Time bounding might be neccesary for some. Maybe you react better if you have a deadline or a committed date.
Navigating Common Constraints
Time Management: many people have busy schedules with work, family, and other commitments, making it difficult to find time for exercise. The fast-paced nature of modern business often leaves little room for additional activities. As a result, fitness can easily become a lower priority, leading to inconsistent workouts and low progress.
Accessibility: not everyone has access to a gym or specialized equipment, and gym memberships can be costly. For those living in remote areas or on tight budgets, finding suitable workout spaces and tools can be a significant barrier. This lack of resources can lead to frustration and a sense of helplessness in achieving your fitness goals.
Motivation and Consistency: staying motivated can be challenging, especially when progress seems slow or life becomes hectic. The absence of immediate results can discourage individuals, leading to a drop in commitment. Additionally, without regular encouragement or variety in workout sit could become hard to maintain a consistent fitness routine.
Incorporating Plyometrics
Plyometric exercises, characterized by production of maximum force exerted in a very short period of time, are a valuable addition to any fitness routine, not just for athletes but for the general population as well. These exercises, which include activities like jumps, throws, and sprints, help improve movement, agility, and overall reaction. By full body coordination and controlling your body through space, plyometrics can enhance functionality (ability to do daily tasks) and make daily activities easier and more efficient. Research supports the safety and effectiveness of plyometric training across different age groups. According to Vetrovsky et al. 2018 (PMID30387072), plyometric training is a safe and effective method for older adults, enhancing “muscular strength, bone health, body composition, postural stability, and physical performance” without any additional increases in injuries or adverse events. This training modality shows potential to minimize age or sedentariness related declines in neuromuscular function and overall functional performance. Similarly, Lichtenstein et al. 2023 (PMID37951885) found that agility training, which shares elements of plyometric training, significantly improves “gait, lower limb power, balance, and cognitive performance” in older adults. Their one-year randomized controlled trial demonstrated notable effects on gait parameters, counter movement jump performance, and cognitive reaction time.
Plyometric exercises are a valuable addition to any fitness routine, especially for the general population. They enhance power, agility, and coordination through explosive movements. For beginners, it’s crucial to start with foundational exercises and progress gradually to ensure safety and effectiveness. Here’s a structured approach to incorporating plyometrics:
Eccentric Absorption: the first stage would focus on improving strength through controlled landings. Snap downs are a great starting point, where individuals practice landing softly from a lower height to build control and landing capacity. Progressing to depth drops involves gradually increasing the height from which they land, further enhancing eccentric control and preparing muscles and joints for more complex movements. These exercises are fundamental in developing the ability to absorb impact, which is crucial during more intense plyometric activities.
Concentric Development: once a solid foundation is established, you can start to implement concentric development. Box jumps are an excellent exercise to begin developing leg power through a basic and measurable explosive movement. Seated box jumps add another layer of intensity by starting from a seated position, requiring additional force to stand and jump onto a box because the lack of momentum (lack of stretch-shortening cycle).
Jump Integration: the final phase for most people in the general population would be jump integration. Hurdle jumps introduce the concept of jumping over obstacles. Single leg jump introduce the concept of generating power through balance in one leg. Broad jumps focus on horizontal power and distance. These movements are highly effective and accessible to improve agility, proprioception and awareness. making them a valuable addition to any fitness routine.
For the general population, these foundational phases provide significant benefits in power, agility, and coordination. There is often no need to progress to more complex plyometric exercises, as these stages effectively enhance overall functional fitness.
Essentials of Strength Training
Strength training offers numerous benefits for the general population, including increased muscle mass, improved bone density, enhanced metabolic rate, and better overall physical function. Research by Herda et al. 2021 (PMID33359379) demonstrates that short-term resistance training significantly improves muscle quality and functional strength in older adults. Both elastic band and dumbbell resistance training enhanced total arm lean mass and performance in strength tests, with superior improvements in those using free weights. This indicates a preference for free weights for more comprehensive strength gains and overall physiological benefits. Additionally, Talar et al. 2021 (PMID33921356) found that resistance training enhances muscle strength, agility, gait speed, postural stability, and overall functional performance while reducing fat mass and increasing muscle mass. Furthermore, a systematic review by Afonso et al. 2021 (PMID33917036) revealed that strength training can be as effective as stretching for improving range of motion, providing an alternative method for movement exposure and mobility enhancement. These findings highlight the importance of resistance training as an effective strategy to promote better overall health and physical function, and reduce risk or effect of age-related diseases.
Exercise Selection: When you start, keep exercise variety low. Choose 2-4 main exercises for both upper and lower body that you can rotate through. Prioritize achieving full range of motion, movement efficiency, and standardization in exercise technique before progressing. As you get more experience, it is a good idea to increase variety to get exposed to different ranges of motion, pressure gradients, resistance curves and different lifts.
Programming: perform 1-5 repetitions per set, with 1RM (one-repetition maximum) tested VERY occasionally as it does provide distinct benefits that other rep ranges do not. The bulk of your strength training I think should be in the 5 rep range. I normally would do anywhere between 6-8 sets to work up to a heavy set of the day. Most of the work should be auto-regulated (not based on percentages) to account for daily stressors and life variations (More on auto-regulation in an upcoming blog post). I would separate strength training for the same muscle group (upper or lower) 72h apart for maximizing muscular and central nervous system (CNS) recovery.
Progression: progressive overload can come in many forms like gradually increasing weight, repetitions, range of motion, tempo and control or feeling.
Maximizing Muscle Growth
Maximizing muscle growth has benefits beyond simply enhancing how you look. Muscle contributes to higher metabolic rate, which helps with maintaining a healthy weight and body fat as muscle is calorically more expensive, so your body burns more calories at rest. Muscle also improves overall strength and functional capacity, making daily tasks easier and reducing the risk of injuries. Bigger muscles allow for potentially a higher amount of muscle fibers (assuming strength training is taking place) and thus increased potential for more movement, movement capacity, and to withstand more loads or physical stress. I think it’s important to note that goals often described as "toning" or "shredding" still involve a level of maintaining or increasing muscle to achieve the leaner and more defined physique.
Exercise Selection: mechanical tension (intensity) and metabolic stress (volume) are key for muscle hypertrophy and growth. compound, or multi-joint, movements like squats, deadlifts, presses or rows should form the biggest chunk of the program. They allow for a higher amount of intensity and a pretty good amount of volume. Isolation, or single-joint, exercises, such as bicep curls, tricep extensions or leg curls, can be added to target specific weaknesses. We should look for exercises that allow for maximal range of motion as we also know that the stretch under load is a point of maximal tension.
Programming: typically between 5-30 reps per set, with a focus on taking sets close to failure to maximize hypertrophy. I would suggest doing a couple of warm up and progressive sets and ending the workout with anywhere between 1-3 sets to close to failure, or 1-2 sets to failure. Total of 3-5 sets per exercise as you will probably be pretty warm after strength work. Additionally, most of the work should be auto-regulated to account for daily stressors and life variations, allowing for adjustments based on how the body feels each day. I suggest once in a while taking exercises to failure so you can learn how that feels and how to gauge your RPE (rate of perceived exertion) or RiR (reps in reserve) better in the future.
Progressive Overload: gradual increase of weight, reps, or intensity, is key to continued progression.
Enhancing Mobility
Enhancing mobility goes beyond just increasing flexibility; it involves the ability to get into certain positions and progressively load those new ranges of motion. Improved mobility provides numerous benefits, such as greater exposure to various movements, which can boost confidence in movement and reduce the risk of injury. By progressively loading and strengthening these more disadvantageous positions, individuals can become stronger and more capable in their daily activities. This increased confidence in movement translates to better performance in both simple tasks, like reaching overhead or bending down, and more complex activities, such as sports or lifting.
Exercise Selection: you should have fun with this section. I think you can have a lot of variety in this section. Think about positions you are not very confident in. Spinal flexion, hyperextension, side bending, rotating, full knee bend etc. Selection should be based on feeling about training or life that week. I see this as an opportunity to work on your weaknesses. Do you want to access new range of motion? Flexibility work, or holding a stretch. Do you feel weak through a range of motion? Mobility work, or finding a way to load up that position.
Programming: do something everyday at the end of the workout, or at the beginning as a warm up. Load will not be very high, at the beginning and for a long period of time, so you can do something everyday. Stretches should be held anywhere from 1-5minutes. You can do a long set or shorter sets. Mobility work I would still do for time. So going through a range of motion in 60-90s per set.
Progression: should focus on consistency and gradual progression, starting with basic movements and slowly increasing the complexity and load. Regularly practicing these exercises, ensures that mobility gains are maintained and continue to improve over time. This balanced approach allows individuals to increase functional capacity and confidence in everyday movements.
Optimizing Cardiovascular Health
Cardiovascular health is very important for overall well-being, as it improves heart function, enhances stamina, and reduces the risk of chronic diseases such as heart disease, stroke, and diabetes. Regular cardiovascular exercise also aids in weight management, boosts mood, and increases energy levels, making everyday activities more manageable and enjoyable.
The benefits of cardiovascular exercise are well-documented. A 2022 randomized controlled trial found that participants engaged in high, moderate, or low intensity exercise experienced increases in general health scores, vitality, and social functioning, along with reductions in tiredness, back pain, and improvements in physical stamina (PMID35209911). A 2023 meta-analysis of randomized controlled trials highlighted that aerobic exercise can significantly reduce blood pressure in a dose-dependent manner, with the greatest reduction observed at 150 minutes per week (PMID37872373). Additionally, a 2017 randomized controlled trial emphasized the importance of aerobic activity in regulating body composition, showing that high-intensity exercise with high energy expenditure can significantly reduce body weight, body fat, waist circumference, waist-to-hip ratio, and waist-to-height ratio, while even light-intensity exercise can significantly reduce body weight and body fat (PMID28836987).
Exercise Selection:
Impact-Based Exercises:
Running, jumping rope, and high-impact aerobics are great for those looking to increase bone density and improve high-intensity performance.
Non-Impact-Based Exercises:
Cycling, swimming, and using an elliptical machine are ideal for those with joint concerns or who prefer lower-impact activities while still achieving significant cardiovascular benefits.
Programming:
Variety in Training:
Both zone 2 long-duration cardio and high-intensity interval training (HIIT) offer substantial benefits. There is no significant difference in the overall cardiovascular benefits, allowing for flexibility based on personal preference and lifestyle.
Weekly Goals:
Aim for at least 150 minutes of moderate-intensity aerobic activity per week, which can be achieved through a combination of long, steady-state sessions or shorter, high-intensity workouts.
Progression:
For non-impact exercises, increase duration or resistance gradually to enhance cardiovascular endurance and strength.
For impact exercises, progress by gradually increasing intensity, distance, or frequency while carefully monitoring joint health to decrease risk of injuries.
By selecting the appropriate types of cardiovascular exercises and following a well-structured program, individuals can effectively enhance their cardiovascular health, leading to improved overall fitness and a better quality of life.
Vetrovsky T, Steffl M, Stastny P, Tufano JJ. The Efficacy and Safety of Lower-Limb Plyometric Training in Older Adults: A Systematic Review. Sports Med. 2019 Jan;49(1):113-131. doi: 10.1007/s40279-018-1018-x. PMID: 30387072; PMCID: PMC6349785.
Lichtenstein E, Held S, Rappelt L, Zacher J, Eibl A, Ludyga S, Faude O, Donath L. Agility training to integratively promote neuromuscular, cardiorespiratory and cognitive function in healthy older adults: a one-year randomized-controlled trial. Eur Rev Aging Phys Act. 2023 Nov 11;20(1):21. doi: 10.1186/s11556-023-00331-6. PMID: 37951885; PMCID: PMC10638759.
Herda AA, Nabavizadeh O. Short-term resistance training in older adults improves muscle quality: A randomized control trial. Exp Gerontol. 2021 Mar;145:111195. doi: 10.1016/j.exger.2020.111195. Epub 2020 Dec 26. PMID: 33359379.
Talar K, Hernández-Belmonte A, Vetrovsky T, Steffl M, Kałamacka E, Courel-Ibáñez J. Benefits of Resistance Training in Early and Late Stages of Frailty and Sarcopenia: A Systematic Review and Meta-Analysis of Randomized Controlled Studies. J Clin Med. 2021 Apr 12;10(8):1630. doi: 10.3390/jcm10081630. PMID: 33921356; PMCID: PMC8070531.
Afonso J, Ramirez-Campillo R, Moscão J, Rocha T, Zacca R, Martins A, Milheiro AA, Ferreira J, Sarmento H, Clemente FM. Strength Training versus Stretching for Improving Range of Motion: A Systematic Review and Meta-Analysis. Healthcare (Basel). 2021 Apr 7;9(4):427. doi: 10.3390/healthcare9040427. PMID: 33917036; PMCID: PMC8067745.
Chiu CH, Ko MC, Wu LS, Yeh DP, Kan NW, Lee PF, Hsieh JW, Tseng CY, Ho CC. Benefits of different intensity of aerobic exercise in modulating body composition among obese young adults: a pilot randomized controlled trial. Health Qual Life Outcomes. 2017 Aug 24;15(1):168. doi: 10.1186/s12955-017-0743-4. PMID: 28836987; PMCID: PMC5571495.
Jabbarzadeh Ganjeh B, Zeraattalab-Motlagh S, Jayedi A, Daneshvar M, Gohari Z, Norouziasl R, Ghaemi S, Selk-Ghaffari M, Moghadam N, Kordi R, Shab-Bidar S. Effects of aerobic exercise on blood pressure in patients with hypertension: a systematic review and dose-response meta-analysis of randomized trials. Hypertens Res. 2024 Feb;47(2):385-398. doi: 10.1038/s41440-023-01467-9. Epub 2023 Oct 23. PMID: 37872373.
Berge J, Hjelmesæth J, Kolotkin RL, Støren Ø, Bratland-Sanda S, Hertel JK, Gjevestad E, Småstuen MC, Helgerud J, Bernklev T. Effect of aerobic exercise intensity on health-related quality of life in severe obesity: a randomized controlled trial. Health Qual Life Outcomes. 2022 Feb 24;20(1):34. doi: 10.1186/s12955-022-01940-y. PMID: 35209911; PMCID: PMC8876087.