Crafting Your Ideal Strength Training Program

Build a Strength Training Program That Fits Your Life

Starting a strength training journey can feel confusing—too many programs, too many opinions, and no clear direction. After years of coaching and building my own hybrid training style, here’s what I’ve learned:

The best strength program is the one that’s tailored to YOUR goals, schedule, and starting point.

Why Tailored Training Actually Works

Most people struggle because they follow someone else’s routine—someone with a different lifestyle, different goals, and different experience level.

A personalized program helps you:

• Train at the right level

• Build toward your goals (strength, muscle, endurance)

• Stay consistent

• Avoid injury and frustration

When your training fits your real life, progress becomes consistent instead of random.

My Own Story: Powerlifting Strength + Endurance

For years, I chased strength and endurance at the same time— In the last year I completed back to back half marathons and back to back powerlifting meets! The only reason I didn’t burn out was because my program was tailored.

I had to structure my training so I wasn’t crushing heavy lifts the day before long runs, manage fatigue, and use progression intelligently. When I finally aligned my workouts with my goals and schedule, everything clicked:

• My lifts climbed

• My endurance improved

• My recovery got better

• I actually enjoyed the process

When your program matches your lifestyle, your body can do far more than you think.

The Core of a Tailored Strength Program

Here are the most important building blocks:

1. Exercise Selection

Base your training on compound lifts like squats, deadlifts, bench, and rows, then add isolation work to fill in the gaps.

2. Sets & Reps That Match Your Goal

• Strength: 3–6 reps

• Muscle: 8–12 reps

• Endurance: 15–20 reps

3. Rest Periods

More rest for strength, less for endurance and hypertrophy.

4. Training Frequency

Most people do best hitting each muscle group 2–3 times per week.

5. Progression

Increase the weight, reps, sets, or reduce rest over time.

Progression = growth.

Putting It All Together

A tailored plan is simple:

1. Know your starting point

2. Set specific goals

3. Choose exercises that support those goals

4. Match sets/reps to your training style

5. Train 3–4 days per week

6. Track and adjust

Do this consistently and you’ll build strength that lasts—and feels good.

Ready to Build a Program Designed Around Your Life?

If you’re tired of guessing and want a structured plan built for YOUR goals, I can help you get there.

👉 Click here to join FLO Trainer Coaching

In-person training, online coaching, and full nutrition coaching available.

Let’s build the strongest—and most capable—version of you.