What training split should I follow? (Part 1)

People always search for the perfect workout routine, training split, exercises and read many articles online, buy fitness magazines or follow their favourite fitness models’ training method, yet nothing seems to work and is sustainable long term and they get confused and frustrated. I know the feeling very well because I used to do the same when I started my fitness journey. The information out there can be quite conflicting and overwhelming because everyone is preaching their own methods and what works for them. And that’s the key here, it works for THEM!

The best training split to follow is one that is realistic and sustainable for YOU and that is in line with your goals!

You need to take into consideration your current settings i.e your goals, fitness level, the time you can dedicate to training, your job and daily commitments…etc)

It is not necessary to train 2x a day 6x a week to get in good shape just because the pro athletes and fitness models you follow on IG do. They probably have been training for many years and have worked their fitness up to that level and also let’s not forget, that training is their main priority and many times their job is to be in top shape all year round.

Most people do not have that much time to dedicate to training. For the average person, who has a busy job and family life, it is usually not a realistic plan to follow, especially if they are a beginner or relatively new to training.

If you are just starting out, or have less than 1 year of training experience lifting weights, all you need is 3 full body workouts a week, when you hit all the major muscles groups at each training session. For women, supersets, trisets or giant sets work very well, meaning that you do 2, 3 or 4 exercises back to back, then taking 60-90 seconds rest before repeating the set again. Completing 2-3 sets before moving on to the next superset, triset or giant set.

Forget the so called “bro” split when you dedicate an entire training session to only 1-2 muscles groups once a week. That split is for experienced body builders and does not work well for women 99% of the time. Women have a lot less testosterone than man, therefore we need higher training frequency hitting as many muscles as possible each training session to encourage muscle growth and fat loss.

Here is an example full body workout for beginners. Gives this a go and let me know how you got on:

A1: 3×20 Goblet squats

A2: 3×15 Lateral pulldown

B1: 3×20 Walking lunges

B2: 3X10-15 Push ups

C1: 3×20 DB glute bridge

C2: 3×15 Lateral raises

C3: 3x 40 seconds plank

I’ll share an other post next week explaining how you can progress from this split once you have a good base of strength and fitness and become more confident lifting weights. I’ll also share with you what training split I personally like to follow and has worked best for me and my female clients over the years.

If you found this helpful, please share it with your friends. If you have any questions or need any help with your health and fitness goals please do not hesitate to get in touch with me.

Thank you, speak to you soon! 🙂

Kitti xx