Training theory, applied

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Practical articles on building workout plans, the scientific guidelines, and running a practice as a personal trainer.

Looking for the full step-by-step guide? It is at how to create a workout plan for a client.

August 14, 2026 · 8 min read

A strength training program for beginners: what the first block looks like

What a first strength training plan looks like concretely: 2 to 3 full body sessions a week, 5 to 6 basic exercises, 3 sets of 10 reps and 75 seconds of rest. Including the build-up over the first six weeks.

August 14, 2026 · 7 min read

How many sets per muscle group per week are needed?

Around ten sets per muscle group per week is the reference value for muscle growth. What that reference value actually means, how to count it, and when more or less makes sense.

August 14, 2026 · 7 min read

Full body or split: which layout do you pick per client?

The choice between a full body plan and a split follows from the number of sessions per week, not from the level. Here is how to check which layout is right for your client.

August 13, 2026 · 6 min read

Building workout plans: Excel, templates or software?

An honest comparison for personal trainers between writing plans yourself, working with Excel templates, and using software, with the practical trade-offs per approach.

August 12, 2026 · 6 min read

Why working in mesocycles beats planning session by session

What a mesocycle is, why blocks of 3 to 6 weeks work better than inventing separate sessions, and how to note progressive overload practically for a client.

August 10, 2026 · 8 min read

The ACSM resistance training guidelines, explained practically

What the ACSM position stand actually says about sets, reps, load, frequency and rest, and how to translate those guidelines into the plan of an ordinary client.

August 7, 2026 · 6 min read

How many clients can a personal trainer realistically handle?

A calculation for personal trainers: how many clients fit into a week, where the hidden hours sit, and at what point administration eats your margin.

August 4, 2026 · 7 min read

How do you create a workout plan for a client with low back pain?

A practical approach for personal trainers: which exercises to avoid with low back pain, why McGill's Big 3 is the standard, and how to still build a complete plan.