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Fitness Training Programs for Men and Women Case Study

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Updated: Nov 15th, 2020

Steve Rogers

Responsibilities of a Fitness Trainer

A personal fitness trainer can be defined as a person who educates and trains clients in the performance of safe and appropriate exercises in order to effectively lead them to optimal health. The initial responsibility of a personal trainer is to develop a good relationship with the client. A fitness trainer should give their client confidence and courage so that the latter can take the project easily.

Collecting the client’s data is very important because it gives the trainer a way to make a fitness plan in accordance with the client’s vitals. In the case of a runner such as Steve, the main responsibility of a fitness trainer is to focus on weight gain and muscle mass increase by making a perfect fitness plan according to Steve’s needs. The rationale for focusing on weight and muscle mass is that Steve has a skinny body and he wants to get some bulk, so a responsible trainer is bound to follow his requirements.


BMI of Steve is 24.1.

BMR of Steve is 23.78 (Normal weight).

Through Karvonen formula Heart rate at 60% is 140bpm and at 80% is 167bpm. The normal range is 140-167bpm.


Depending upon situations there are different methods for assessment of client’s fitness. In the present case, Steve’s athletic background and history of running are enough to assess the client’s profile and to make a decent fitness program. The rationale for assessing the fitness of client is that according to the fitness and health of the client, the plan will be made for him. The evaluation of Steve’s potential in terms of physical exercise is very necessary to sketch the training. The reason for assessment of client’s fitness is that by acknowledging needs of Steve, the trainer will be able to elaborate a dedicated workout plan. As the BMI of Steve is 24.1, it is clear that his metabolism is working up to the mark.

Specific Conditions

In the case of Steve, it should be taken into account that he is not used to resistance training. The workout will have to increase the load gradually. There is an important reason behind discussing specific conditions. As in the case of Steve, he has low resting heart rate so a trainer should keep it in mind while preparing for the work plan. Steve has BMR 23.78 which depicts that he can gain some weight. The trainer should keep in mind the range of heart rate 140-167bpm. The workload should be hard enough so that the heart rate could remain within normal range.

Workout Program

The workout plan is divided into three cycles:

  • Week 1-3 – Initial training. Exercises given below are to be performed in a circuit fashion on Monday, Wednesday, and Friday.
  • Incline bench press: 2 sets 15 Reps, Slant bench: 3 sets 20 Reps
  • Seated DB press: 2 sets, 15 Reps. Squats: 3 sets 20 Reps.
  • Pull ups: 3 sets 25 Reps, DB shoulder press:2 sets 15 Reps.
  • Close grip bench press: 3 sets 20 Reps. Front squats: 4 sets 15 Reps.
  • Back extension: 2 sets 15 Reps, Cable pushdown: 2 sets 15 Reps.
  • Aerobics: Tuesday/Thursday: 30 minutes run, Saturday: 30 sec jog/sprint for 5 minutes.

The rationale for initial training is that Steve is not used to resistance exercise, so a sudden increase in workload will result in a collapsed plan and cause the heart rate to exceed the normal range. To avoid collapsing the plan, the initial workload will be kept very low.

Week 4-9 – Strength training

  • Monday: Chest, Quads, Hamstrings. Wednesday: Biceps, Abs/Lower back. Friday: Shoulder, Triceps, Back
  • Monday: Push-ups: 30, add 10 every week. Stiff leg deadlift: 4 sets 10 Reps. Leg extension: 2 sets 12 Reps. Incline bench: 3 sets 12 Reps. Butterfly: 3 sets 15 Reps.
  • Wednesday: Seated DB press: 3 sets 10 Reps. Russian twist: 3 sets 8 Reps. Back extension: 3 sets 10 Reps
  • Friday: Pull-up: 4 sets 10 Reps. Cable rows: 3 sets 10 Reps. Lying Tri Extension: 3 sets 10 Reps. DB shoulder press: 2 sets 10 Reps. DB triceps: 3 sets 12 Reps.
  • Aerobics: Thursday 40 minutes run. Tuesday, Saturday: 30 sec Jog/Sprint for 5minutes and add 1 minute each week.

The rationale for strength training is that after initial training Steve is ready to lift up. The load is increased as compared to initial training which will help the client to gain body mass. In this cycle, the workload is increased, but normal range of heart rate is kept in mind.

Week 10-12 – continued strength training. The training is same as in 9-12 weeks but the load is increased, and reps are decreased.

Monday: Push-ups 80 add accordingly. Stiff leg deadlift: 6 sets 8 Reps. Decline bench: 4 sets 10 Reps. Butterfly: 5 sets 10 Reps. Incline bench: 4 sets 8 Reps. Wednesday: Seated DB press: 4 sets 8 Reps. Russian twist: 4 sets 6 Reps. Back extension: 4 sets 8 Reps. Friday: Pull ups: 6 sets 8 Reps. Cable rows: 3 sets 10 Reps. Lying Tri extension: 4 sets 8 Reps. DB shoulder press: 4 sets 8 Reps. DB Triceps: 4 sets 8 Reps. Aerobics: Thursday: 50 minutes run. Saturday, Tuesday: 30 sec jog/sprint for 10mints.

The rationale for continued strength training is that now Steve is on the right track and he is able to take on the maximum load. Increased load and decreased reps cause muscle sprinting. The latter is a major reason for bulk formation.

Specific and Detailed Nutritional Plan

For Steve, three macronutrients have different roles. In diet plan, Steve is suggested to take five days of high calories and two days of low calories. The sequence should be 1, 2, 3 or 1, 2, 4 for the dietary intake. The BMI of Steve shows that his metabolism is working up to the mark. According to his current weight, he should take 160gm protein daily. The amount will increase according to weight gain. Products which give protein are pork, chicken, beans, and mutton.

The rationale for using sufficient amount of protein is that protein is necessary to build up muscle mass which is one of Steve’s major aims. Another dietary subsection is fat. The rationale for not using more fat is that the latter is not involved in bulk formation. Instead, it causes many diseases such as cardiovascular diseases. The third macronutrients are carbohydrates. Steve can make the most out of carbs because they are an excellent source of energy. The rationale for using carbs in the diet plan is that carbs are involved in weight gain. Nutritional assessment is recommended as it takes its healthy place for weight gain and muscle bulk of Steve.

Other Recommendations

All recommendations presented within the training program are made after an evaluation of physical condition and vitals of Steve. The current workout program was developed in line with his needs, and he will be able to gain weight during next 8-10 weeks and then build up muscle mass. The nutritional plan is recommended to Steve according to his physical activity. As physical activity increases, the diet should also be reviewed. Overall, the program can be characterized as effective as all needs are being fulfilled.

Diana Prince

Responsibilities of a Fitness Trainer

After building up a relationship with the client, it is easy to collect important data that is why relationship building is the responsibility of a fitness trainer. According to the information provided for Diana, the training program will have to be developed for the betterment of her shape. The program will not have to be all-inclusive due to the fact that Diana is only looking to lose her weight and get back to her perfect shape.

Therefore, one of the main professional responsibilities of a personal trainer is to come up with a workout plan that will provide Diana with an opportunity to lose her weight. The rationale for quoting responsibilities of a personal trainer in Diana’s case is that the former will prepare a program comprising of low load set of exercises. In perspective, this will help Diana to lose weight without having any trouble.


BMI of Diana is 27.5.

BMR of Diana is 26.7 (Overweight).

Through Karvonen formula the heart rate at 60% is 140bpm and at 80% is 162bpm. The normal range of heart rate is 140-162bpm.


In this case, the main professional goal of a fitness trainer is to evaluate Diana’s background and learn as much as they can about her sports career (if any). This will help the trainer to collect the most accurate data regarding the client and form a preliminary opinion regarding what and how should be done. The main focus of this program will be cardio drills and running to get countable results. The rationale for fitness evaluation is that by evaluation of complete physical condition a perfect plan can be made for Diana.

Specific Conditions

The main condition that will have to be kept in mind while sketching the program is her idle living. She gave up every physical activity after her pregnancy. So, it can be dangerous to put a sudden workload on her. Fitness trainer should plan a program according to Diana’s will that how much weight she wants to lose. The rationale for determining specific conditions is that it will help to do amendments in the program to make it suitable for Diana. BMR of Diana is 26.7 which hints at the fact that she is obese. A trainer should keep in mind the ranges of heart rate 140-162bpm.

Workout Plan

Workout plan for Diana includes three cycles called mesocycle. These include the following:

  • Week 1-3 Initial Workout. Workout days are Monday, Wednesday, and Friday. The main focus of Diana’s workout plan is running.
  • Slant bench: 1 set 15 Reps.
  • Pull down: 1 set 15 Reps.
  • Squats: 2 sets 20 Reps.
  • Front squats: 3 sets 15 Reps.
  • Side lat. raise: 1 set 15 Reps.
  • Shoulder press: 1 set 15 Reps.
  • Pull ups: 1 set 15 Reps.
  • Abs: 2 sets 15 Reps.

Planks: 2. Running 1 mile.

  • Aerobics: Tuesday/Thursday: a little jogging. Saturday: Treadmill – 20 minutes.

The rationale for using a slight load is that Diana is coming from an idle life to workout so initially, the work load should be minimal to avoid exhaustion.

Week 4-9 – General Workout

  • Squats: 2 sets 20 Reps.
  • Front Squats: 2 sets 20 Reps
  • Abs: 2 sets 20 Reps.

Planks: 2.

  • Slant bench: 2 sets 12 Reps
  • Pull ups: 2 sets 12 Reps.
  • Pull downs: 2 sets 12 Reps.
  • Side lat. raise:1 set 20 Reps.

Running 2 miles

Aerobics: Tuesday/Thursday: Treadmill – 30 minutes. Saturday – jogging for 10 minutes.

The rationale for increasing workload is that the main focus of the program is to come back to a perfect shape. It will definitely help Diana to lose more weight. When the strength of workout is increased, it should be kept in mind that the normal heart rate range should not increase at any cost.

Week 10-12 – Increased Workout

  • Slant bench: 3 sets 10 Reps.
  • Planks: 6. Squats: 3 sets 15 Reps.
  • Front squats: 4 sets 15 Reps
  • Side lat. raise: 3 sets 10 Reps.
  • Abs: 3 sets 15 Reps.
  • Leg extension: 3 sets 10 Reps.
  • Pull ups: 4 sets 8 Reps.
  • Pull down: 4 sets 8 Reps.
  • Deadlift: 3 sets 10 Reps.
  • Running 4 miles.
  • Aerobics: Tuesday: Treadmill – 40 minutes.

The rationale for the final workout is that its main focus is on running. Running is the easiest way to lose weight, so the final hit is on that. The overall reason for this plan is to reduce Diana’s weight in a proper way.

Specific and Detailed Nutritional Plan

A personal trainer should consider macronutrients as well as micronutrients while preparing Diana’s diet plan. While managing the diet plan, they should also keep in mind that Diana’s BMI is above the normal range which depicts that her metabolism is not up to the mark. As Diana is trying to lose weight, there will be five low calories days and two high calories days. Among the micronutrients, there should be 18gm of iron and sufficient calcium. Iron can be gained from dark chocolate.

The rationale for the use of iron is that during strenuous exercise a rather huge amount of iron is released from the body and that can cause anemia. There should be a restriction to caffeine, alcohol, and nicotine as they impede normal metabolism.

Carbohydrates cause weight gain so they should not be consumed a lot. Vegetables and salad should be included in the daily diet plan because they help to reduce weight. The level of protein intake should not be higher than 160gm as this nutrient is not involved in weight gain. Milk and cheese should not be used because they contain fats. The rationale for the specific nutritional plan is that nutritional strategies are very important according to the exercise. If the nutritional strategies do not meet the needs of workout, the plan will collapse.


Diana’s training program was developed on the basis of vitals and special requirements of Diana. The rationale behind the program is to provide Diana a perfect fitness plan which will help her to get back to her ideal shape. All nutritional recommendations were provided within the framework of this training program are based on Diana’s background and are expected to help her lose weight through the next 12 weeks. Overall, the trainer is going to pay special attention to Diana’s fat percentage, BMI, and heart rate. The rationale for controlling these indicators is that the maintenance of normal functioning is necessary for the program to work as expected. Otherwise, the plan will fail.

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1. IvyPanda. "Fitness Training Programs for Men and Women." November 15, 2020. https://ivypanda.com/essays/fitness-training-programs-for-men-and-women/.


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IvyPanda. 2020. "Fitness Training Programs for Men and Women." November 15, 2020. https://ivypanda.com/essays/fitness-training-programs-for-men-and-women/.


IvyPanda. (2020) 'Fitness Training Programs for Men and Women'. 15 November.

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