The first essential is the repetitions (REPS), the REPS determine how many times you move the weight in which for the body to change. (REPS) 1-6 mean you are in strength and power, 1 is power. REPS 8-12 is hypertrophy or gaining muscle, 15-20 REPS is endurance.

Speed and load of the weight must also be considered. An inexperienced or out of condition client will need to have a reduced load that someone who has been training awhile then loads can be increased. Ideally, at the end of a session, the client must feel that they have had a workout and energized without feeling sick or shaky.

A tempo of movement is another factor, tempo should be a 1,1,1 2,02, or a 2,2,2.or a 3,3,3or a 4,4,4.This all dependant on the required outcome, the lower the number the more you are working on power and strength.

I have 18 years of working with clients across London in various gyms, public, corporate and private. Walking the floors meet other users I often discover when chatting about their workout, they have no written programme rather it’s something they have in their head. This shows me that the programme is something that once upon a time may have been written for them but has not been evaluated or changed to monitor progress.

Effective health and wellness will only happen with a specifically tailored programme reviewed at regular intervals. Most often people underestimate the amount the exercise that they need.