Why? You need to focus on the right things (for your goals) at the right frequency, consistently over a period of time to see meaningful change. There’s nothing more frustrating than showing up consistently and not seeing results. The answer? A program designed by a trained professional just for you. 

A program is a training plan that details exactly what to do and when to do it in the gym, and it's critical to getting results. Programs can last from four to 12 weeks and detail how many days a week you should train and what specific exercises you should do. It’ll also guide you through adding weight as you get stronger. Even experienced lifters use a program or have a coach write their program. 

Having someone more experienced than you write your program and oversee your training has several benefits:

It's written specifically for your goals

Everyone’s goals differ. You might want to build muscle, lose fat, rehab an injury, train for a competition, improve your mental health, or improve your general health measures like energy levels, sleep quality, etc. Your goals might also include a combination of these things. Different goals call for different exercises. A professional trainer will write a plan that programmes the right exercises for you and your personal goals. 

It takes into account your specific capabilities and limitations

Everybody and every ‘body’ is different. We all have different capabilities and limitations. Great coaching considers your experience level, current strength and fitness, availability to train based on your schedule, and any injuries you may have. Your program will then be adjusted as you progress and your goals evolve. 

It ensures you get enough challenge 

Progressive overload is essential to building muscle. You only become stronger if you lift heavier weights over time. A personal program will provide a guide to how heavy your weights should be to ensure you progress. This might be measured through RPE (rating of perceived exertion), which is a measure of how hard the effort feels to you, or it might be the number of reps from failure (how many more reps you could have done before you couldn’t do another and keep your form). With DoDay, you’ll record your weights from each session in an app for your coach to review weekly. 

It ensures you get the right amount of recovery 

We don’t always challenge ourselves as much as we should when we train alone. Likewise, when we’re going after it, it can be easy to overdo it and forget that rest is as important to achieving our goals as training. A well-written program not only programmes the right amount of training but incorporates the right amount of recovery. This includes the rest length between sets, the combination of exercises between specific muscle groups, the progression of exercises from one day to the next and the number of rest days with no training. 

It provides you with motivation and accountability 

Some people have all the motivation to show up consistently and work their hardest every time they go to the gym. But let’s face it; they’re in the minority. Having a trainer oversee your training will likely motivate you to turn up and work your hardest in each session. DoDay Online Coaching includes a weekly check-in with head trainer Michael Behrakis to ensure you stick to the plan and get the results you signed up for. DoDay also has a private online Facebook community to get motivation and support from other DoDay clients. 

It cultivates consistency 

When you’re not following a specific program, it's easy for life to get in the way of your training, but consistency is key if you’re chasing results. Following a program means you have a list of things to do, and you schedule them. Just ticking off the list provides a great reward that the human brain loves!  

How does DoDay Online Coaching work? 

DoDay provides coaching for a weekly fee. You’ll start with a consultation with head trainer Michael Behrakis to discuss your experience, limitations and goals. Michael will then prepare your personal program and set you up with an app to guide and record your weekly training sessions (and weight progression). You’ll catch up with Michael once per week for check-in and accountability. You’ll also gain access to the DoDay online community ‘Happy Days'. 

If you’re experienced in the gym, you’ll be good to go to any gym anywhere. But if you’re new to training, you might need some personal training sessions at the start to learn how to do each of the exercises in your program and get your form right.