Creating a training plan

In short: A good training plan is tailored to the goal, the time and the performance level. It combines training, rest and gradual increase.

In more detail: Progress comes from load, recovery and adaptation.

In detail

• Set a goal: Fitness, muscle building, weight loss, endurance (krafttraining-fuer-anfaenger, ausdauertraining-grundlagen).
• Frequency: Beginners start with two to three sessions a week.
• Structure of a session: Warm-up, main part, cool-down (aufwaermen-und-cooldown).
• Progression: Increase volume or intensity slowly, for example by 5 to 10 percent.
• Recovery: Rest days and sleep are part of the plan (muskelkater-und-regeneration).
• Variety: Mix strength, endurance and mobility (dehnen-und-beweglichkeit).
• Log: Notes show progress and motivation.
• Health: With pre-existing conditions get medical advice first.