Want to know the answer to almost every fitness question?
It depends.
I know, it’s not the answer anyone was hoping for. How many times a week should I lift? It depends. Should I run more? It depends. Is my Pilates class enough? It depends.
Everyone wants a magic formula: the perfect workout, the perfect program, the perfect routine. But good coaching isn’t about giving everyone the same answer. It’s about understanding the person in front of you.
The questions that actually matter
What are your goals?
What’s your training history?
How much time do you really have?
How’s your recovery?
What season of life are you in?
Those answers matter far more than whatever an influencer said you “should” be doing.
Progressive beats random
Variety has its place. But if every workout is completely different, it’s hard to measure progress. The best programs aren’t random, they’re progressive: small changes, consistent effort, better results over time.
Yes, rep ranges matter
Most programs are built around reps, and the number of reps helps set the focus, the weight you choose, and the intensity. The cliff notes:
1–8 reps: builds strength
8–15 reps: builds muscle
15+ reps: builds endurance
These are general guidelines. You can build strength and muscle in any range as long as the end of each set feels genuinely challenging. And when the reps go down, the weight should go up: 8 reps with the same weight you used for 15 isn’t doing much. If you have specific goals, train specifically.
The best program
The best program isn’t the one that’s trending. It’s the one you’ll actually do. That’s what coaching really is to me: asking the right questions to get you into the right routine.
Not sure what your answer is? That’s what a coach is for. Book a call.