Training Fundamentals 101

Training Fundamentals 101 - Spartans Gym 24/7 Ballarat
Training Fundamentals 101

Training Fundamentals 101

When it comes to training, it is vitally important to know the basics. To have a good understanding of what it takes to get the results you are chasing in the gym.

Training comes in a large variety of forms including strength training, muscle building and cardiovascular training.

In this article, we will discuss the different styles of training and the benefits of each. This will give you a better understanding of which style will be most beneficial for you.

Styles of training

Strength Training:

Strength Training-Spartans Gym 24/7 Ballarat

The purpose of strength training is in the title, it is to improve strength.

Strength training involves using heavy weights with the goal of producing the most amount of force.

As a general rule, you will be performing explosive movements, between 1 and 5 repetitions over 3-5 sets. Between each set, there will be anywhere between 2-10 minutes of rest between sets, depending on the individual strength level.

Quite often strength training revolves around your 3 main compound lifts:

  • Squat

  • Bench Press

  • Deadlift

Strength training day example- Push Day

Strength Training Workout - Spartans Gym 24/7 Ballarat

Muscle Building- Training to build muscle, otherwise known as Hypertrophy training, involves using moderate to heavy weights, with the goal of creating as much muscular stress as possible, thus increasing the size of your muscles.

Hypertrophy training has a more controlled nature then strength training, Hypertrophy training is most effective when performing the entire movement in a controlled manner, both in the concentric phase (up) and the eccentric phase (down) of the movement.

Generally, the 8-12 rep range is considered to be the most effective, the rest between sets varies from 30 seconds to 2 minutes.

Hypertrophy Training Day Example- Pull Day

Hypertrophy Workout Program - Spartans Gym Ballarat 24/7
Hypertrophy Workout Program


The purpose of cardiovascular (CV) training is to improve your physical fitness and overall health. Cardiovascular training includes any activity involved in conditioning your heart, lungs and circulatory system.

On top of cardiovascular training improving heart and lung health, CV training is a great tool for weight management, burning calories and shedding excess kg’s off your body.

Some examples of CV training include;

  • Walking

  • Jogging

  • Running

  • Rowing

  • Cycling

  • Circuit training

Some of the top pieces of gym equipment associated with CV training include a stepper, treadmill, rower, assault bike, or cross-trainer.

It is generally recommended to perform at least 30 minutes of cardio training, 5 days per week

Types of Cardiovascular Training

  • Low-Intensity Steady State (LISS) -Continuous exercise a low intensity.

  • Moderate-Intensity Steady State (MISS) -Continuous exercise at a moderate intensity

  • High-Intensity Steady State (HISS) -Continuous exercise at a high intensity

  • High-Intensity Interval Training (HIIT) -Repetitive efforts of movements at a high intensity for a short time followed by periods of rest

Free HIIT Training Circuit Example

  • 1 minute rest between rounds

Training Styles General Guide

Cardio Training Plan - Spartans Gym Ballarat 24/7
Cardio Training Plan

Training Styles General Guide

Training Styles Guide - Spartans Gym Ballarat 24/7
Training Styles Guide

When it comes to training there is not a 'one size fits all' To get the most out of your training. have a goal, create a plan, and stick to the plan!

If you would like help setting up a training program, do not hesitate to contact us! we have a wide range of leading professionals to help you with whatever your goal may be :)

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