Just like any other skill, there are principles to consider. For training, there are multiple principles to ensure safety, improvement, and consistency.

Specifity

The training done should consider the individual’s capabilities and their goals. You should customize the training specifically to the needs of the individual. A training regime for a professional athlete will not suit a beginner. Training between different sports are different. As such, you should consider your capabilities and limitations when creating your training regime. We all start somewhere.

Progressive Overload

The difficulty of the training (FITT) should increase gradually over time so that the body is always pushed further and further without sustaining injury.

FITT (Frequency, Intensity, Time, Type)

This is the basic framework of any training. Frequency refers to the number of repetitions done. This can be increased by adding more repetitions to your set. Intensity refers to the difficulty of the training. This can be increased by adding weights of any kind. Time refers to how long the training lasts. This can be increased by reducing recovery times or adding more sets. Type refers to the different training types that target specific goals. This can be increased by adding more types of training methods.

Individual Needs

The training should be tailored to your individual capabilities. Some factors for this would be age, sex, and fitness level.

Rest and Recovery

Training essentially is continuously damaging the muscles and these muscles repairing themselves bigger and better. Thus, the body should be given ample time to rest and recover between workouts. This can be done through rest days once a week or every few days where no training is done.

Reversibility

The body reverses all gains when no training happens. The training should be able to return back in the event of injury or unexpected extended breaks. As much as possible, don’t take extended breaks and keep a consistent schedule.

Overtraining

As said earlier, you should have ample rest and recovery to avoid overtraining. Overtraining can lead to injuries and demotivation. Subsequently leading to a decline in fitness.

If you want a more in-depth look into these principles, check out this video by Mike Tyler on the different principles of training!