Why we have phases in our training programs at Rise
Katie Ekema
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Do you ever feel like your workouts stop working? That’s because our bodies are smart and are able to adapt to whatever we throw at them. If you keep doing the same exercises for the same amount of reps/weight, your body eventually will get used to it, and you’ll stop seeing results.
This is why it’s important to have various phases in a training program. By switching between different types of training, you challenge your body in new ways, avoid plateaus, and continue to make progress. It’s the best way to see continuous results and reach your fitness goals.
An overview of our four phases
At Rise, we rotate through four training phases:
Endurance
Hypertrophy
Strength
Power
Each one challenges your body in a different way. This is called periodization, and it helps you:
Avoid plateaus
Build a well-rounded body
Stay motivated
Keep progressing over time
Why do plateaus happen?
There’s a few reasons you can start to see a plateau in your results at the gym. Switching between phases every 4 weeks helps to combat all of these:
1. Your body gets used to the routine and you hit a wall You become efficient at the same exercises, and your muscles stop growing or getting stronger.
2. You overdo it Too much of the same training can lead to fatigue, soreness, and even injury.
3. You get bored Repeating the same thing over and over isn’t fun, and that affects your effort and motivation.
By journeying through different training phases, your body will experience new challenges and avoid plateaus. Whether it’s lifting heavier, doing more reps, or moving slower or faster through movements, your body will be forced to adapt, and therefore, get stronger.
A breakdown of our four training phases
Our phases are designed to build on each other. The gains made in one phase can contribute to progress in later phases.
Endurance – Build stamina
Light loads at high reps with less rest time
Develop a stronger aerobic base for performance and recovery
Hypertrophy – Build muscle mass
Moderate loads at high reps with moderate rest time
Increase volume of training and time under tension
Strength – Increase overall strength
Heavy loads at low reps with more rest time
Improve joint stability, bone density, and injury reduction
Power – Improve coordination, balance, and reaction time
Light to moderate loads at low reps with more rest time
Train explosive, agile, low-impact movements
Our training cycles ensure you’re always progressing, while minimizing injury and maximizing results with expert coaches by your side. You’ll gain strength, lean muscle, endurance, and confidence.
If you’re interested in learning more about our training philosophy and how it could help you reach your goals, we’d love to sit down and chat! Schedule a Free Fitness Consultation to get started