How to make a PROGRESSIVE workout program.

Рет қаралды 5,109

3 ай бұрын

Hey everybody! Today we’re breaking down how to make a progressive workout program and we’ll dive into what “progressive” really means. Drop any questions below!
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Пікірлер: 53

3 ай бұрын

I used to be unsure about programming for workouts because it seemed repetitive, especially when I was enjoying online videos. But, thanks to your content, I decided to give it a shot. For the past month, I've been following a program tailored to my goals, and it's been amazing! Seeing progress in reps and weights every week feels great, and I feel stronger not just during workouts but in my everyday life too. It's been the best change to my fitness routine in a long time! Thanks a bunch Justina!

@JustinaErcole 3 ай бұрын

Daniella that's amazing!!

@Chantellabellaaa 3 ай бұрын

I've found that listening to music while doing the "boring" repetitive exercises helps a lot 😄

@JustinaErcole 3 ай бұрын

Me too!

@1katcab 3 ай бұрын

Since I start watching you I look for this in every program I follow and yes, most of the internet stuff is full of doing something once and then act like it never happened lol.

@JustinaErcole 3 ай бұрын

it's wild to me!

@dhachanyaramadoss3668 3 ай бұрын

I was gonna type this. Thanks to her I can gauge which program is good and which is name sake.

@frankquinn6872 3 ай бұрын

Excellent, straightforward explanation of a concept that many people find confusing (lots of contradictory advice to be found online). A lot of people get worried about getting stuck briefly in a rep range / weight etc but I always encourage clients to reframe: think of it not as a “plateau” but as a “launch pad”, ready for then next step up!😉

@JustinaErcole 3 ай бұрын

oooh I love that viewpoint!

@melissakeogh1515 3 ай бұрын

This was so easy to follow and understand, I want everyone to see this so we can stop with the insane expensive "tailored workout programs" from influencers who have no clue what progression even means.

@JustinaErcole 3 ай бұрын

I'm so happy you found it easy to follow!

@tammyrampton8310 3 ай бұрын

This is exactly what I needed! I have been trying to figure out how to structure and program my workouts every week and needed this little bit of guidance!

@JustinaErcole 3 ай бұрын

I’m so glad you found it helpful!

@wetsand7379 3 ай бұрын

You got me wanting to join the fit club so I can make sure I'm training progressively ❤️

@JustinaErcole 3 ай бұрын

It’s here if it fits in your budget and lifestyle! I also upload a free workout each month on here so people can make sure they enjoy my style 😊

@violetash9597 3 ай бұрын

Commenting to boost the video!!

@JustinaErcole 3 ай бұрын

You're the best!

@brightknight1965 3 ай бұрын

It’s so nice to be reminded that weight is not the only lever! When you’ve been lifting for a couple years it can feel like you’re not making progress anymore because you’re not adding weight like you could a year ago but if you can add reps/sets, dial in form, move the weight at a different pace or in a more challenging hold those all can show an increase in strength and that you’re moving in the right direction 👏

@JustinaErcole 3 ай бұрын

100%!

@mynameistania 3 ай бұрын

Thank you for those tips for what to look for in others' programs and how to do it ourselves. Definitely was wondering about how to do progressive and do it right - this helps so much! :)

@JustinaErcole 3 ай бұрын

Glad it was helpful!

@peggy9300 3 ай бұрын

At 46 ,I’d never gone to the gym. 6 months ago I started doing Les Mills BodyPump 3 days a week at a gym and it has been life changing . A good way to learn about weight lifting … for me anyways.

@JustinaErcole 3 ай бұрын

that's great!

@Jesusjunkie402 3 ай бұрын

Are you leaning out with Body Pump?

@peggy9300 3 ай бұрын

@@Jesusjunkie402 yes

@xmashamster 3 ай бұрын

I would love to hear from you about maintenance vs progress! I've reached a point where I'm happy with my strength and it supports my daily life and hobbies. I love what my body is capable of and have no aesthetic goals. Do I need to continue with progressive overload to maintain strength? What does capping out look like?

@JustinaErcole 3 ай бұрын

For most people if they’re just trying to maintain their strength, I would recommend hitting your major lifts once a week with 3-5 sets of 6-8 reps at a 6-7 RPE.

@xmashamster 3 ай бұрын

@@JustinaErcole That is EXACTLY the info I was looking for, thanks!!

@maritzibywater6189 3 ай бұрын

I love that you are coaching all the right things! I have yo yo dieted, lost weight gained weight lost it doubled it-you get the picture. It was NOT UNTIL I focused on goals like your clients (I will sleep 8 hrs, I will increase my workout time for 10 mins, I will progress on my runs etc) did I LOSE WEIGHT. It became a secondary side effect and I felt GOOD. I never felt good when weight loss was my goal-in fact it stressed me out! Haha but anyway, I’m ranting. You’re amazing! 🎉

@maritzibywater6189 3 ай бұрын

Ahahaha I was commenting on your worst tik tok advice video and it posted here 🤭 sorry!! I’m catching up on your videos and I’m on auto play!!

@JustinaErcole 3 ай бұрын

All good! Thank you so much for being here ❤️❤️❤️

@elenakalliste 3 ай бұрын

This was so much useful information in such a short video!! Thanks as always!

@JustinaErcole 3 ай бұрын

You're so welcome!

@moniquemacneil5522 3 ай бұрын

This clarified the logic I formed in my head 😅 great tips and tools I will be applying within my own challenges !

@JustinaErcole 3 ай бұрын

I'm so glad you found it helpful!

@JackieOstick 3 ай бұрын

Loved how you showed an example from your program! So so cool! And great reminders of ways to progress!

@JustinaErcole 3 ай бұрын

Glad it was helpful!

@triciaseddon4301 3 ай бұрын

Im a hairdresser in Liverpool, i actually use to teach it aswell, im good at it too, i didnt just get there in one easy step, it was about doing the basics again an again an again. So i progressed, its the same with anything, you just keep doing the same repetitive movements, love this, keep going everyone 💪💪💪 good music 🎶 🎵 helps 😂

@TheMichelleDiaries 3 ай бұрын

This video was super interesting and informative! Loved how you broke it down, made it really easy to understand Thank you 💕

@JustinaErcole 3 ай бұрын

I’m so glad you found it helpful!

@jenmessier2195 3 ай бұрын

This video is gold Justina, Thank you.

@JustinaErcole 3 ай бұрын

You’re so welcome!

@academicrage 3 ай бұрын

When you said you like to start with isometric holds before moving on to the dynamic movement version of that exercise something really clicked for me. I definitely see the truth in that based on my own workout experience, but I haven't thought of it like that when it comes to strategy for progression. Maybe I'll finally get around to figuring out unilateral hip thrusts or glute bridges now.. 😅

@JustinaErcole 3 ай бұрын

glad it resonated with you!

@lunam.9640 3 ай бұрын

Thank you, so informative! How do we know what weight we should be using?

@JustinaErcole 3 ай бұрын

I made a video about how to figure out what weights to lift a few years ago! It truly depends on your goals though :)

@MayaAgrippine 3 ай бұрын

Amazing

@julier8244 3 ай бұрын

What is a good rest time between sets, do you think? I guess my goal is to gain muscle and strength.

@JustinaErcole 3 ай бұрын

Hey! So these are two different goals that require different rest times. For the muscle building goal (3-5 sets of 6-15 reps) I would say ~60s. For the strength goal (3-5 sets of 1-5 reps) I would say 90+ seconds.

@julier8244 3 ай бұрын

@@JustinaErcole Thanks so much!