Benefits of structured exercise programmes

If you've ever signed up for personal training, the chances are that you followed a structured exercise programme set by your coach. The main characteristics of an exercise programme are that 1) you repeat the workouts week-on-week, normally for 4 to 6 weeks, and 2) they get progressively harder as you get stronger.

So what's all the hype about structured exercise programmes when it comes to building strength? And can't you just get the same results by doing your own workouts and going to different classes?

We delve into the reasons why structured programmes are so effective for building strength, as well as what some of the drawbacks might be.

reason 01: improve your confidence and exercise form

When you repeat a movement over and over again, you get more confident at it and get those 'ahh this is what it's meant to feel like!' moments.

When you follow a structured programme, you will be repeating the same exercise a good number of times, week after week. This is normally also in an environment where you control the movement at a steady pace. While this might not sound like the most exciting thing in the world, it is a very efficient way to learn a new skill!

reason 02: stimulate muscle growth

Following on from reason 1, when you have good form, you're more likely to be able to perform an exercise through a good range of motion and, therefore, stimulate your muscles more. A structured programme is also likely to mean you will accumulate a sufficient number of repetitions at a level that is a good challenge for you over the weeks and months, which leads to muscle and strength gains.

reason 03: challenge yourself more in a controlled and safe way

With a structured programme, you know what's coming each week, and you've been there before. You know how many reps you did, at what weight, and how it felt during the workout and after. This means you're in a great position to make a good judgment call on what is a good level of challenge for you right now, and whether you could make it more challenging for yourself.

 It can be hard to gauge how hard to push yourself when it's a completely new workout.

reason 04: clearly see and measure your progress

It's clear to see your progress when following a programme as you can see whether the same workout is feeling easier, or whether you're now able to lift heavier weights or do a more challenging variation than before. Being able to see this progress in black and white is also extremely motivating!

reason 05: work all major muscle groups and movement patterns

When you follow a structured strength-programme (unless the programme specifically biases a certain muscle group or movement pattern) you can feel confident you're not neglecting any major muscle groups or movement patterns.

It's easy to stick to what we know and like when we pick each workout ourselves, and over time this may result in having weak muscles in certain areas.

reason 06: cut out decision fatigue

Last but not least, having a structured programme means you don't need to make multiple decisions each week about what workouts you're going to do and when you're going to do them. Having to make those decisions can be mentally tiring and is more likely to mean you miss your workout completely.

Drawbacks

'So what's the drawback?' I hear you say. Well, the biggest potential drawback is that a structured programme is repetitive by design – which some people may find boring and prefer to keep things switched up. Another potential drawback for some is the upfront commitment you make to the programme and yourself, which may not work for you as you might not be in the physical or mental space for it.

Summary

If your priority is to efficiently build strength (i.e. spend the least amount of time to get the most results) in a safe environment, then a structured strength programme is a great choice for you!

If you prefer having lots of variety and want to mainly get your body moving and feel good – then going to classes and doing workouts when you can is great! You can certainly still get stronger without a programme, but it is likely going to be less efficient. If you have the time, you could even follow a structured programme for the foundations of your strength training and also get your body moving in other ways you enjoy!