Maximising Exercise Gains: The Power of Structured Workouts

Performing fitness training, whether it is in the gym, out running, swimming etc; it’s about how smart you work.  The secret lies in the power of structured workouts.  The way you plan your exercise workouts can significantly magnify your progress and gains, whether you’re aiming to boost your VO2 Max, build muscle, improve flexibility, or enhance your overall health.  Let’s look at why structure yields results!

Unveiling the Importance of Structured Workouts

Structure in exercise is about planning and organising your workouts.  Developing a good structure could include some of the following:

  1. Clear Goal Setting: If you do not know what you are training for, how will you get there?  Having a clearly defined goal helps lay the grounds for your training plan.   Setting specific, measurable, achievable, relevant, and time-bound (SMART) goals is paramount.
  2. Strategic Periodisation: Split your training into different phases, each with its focus.  This can help prevent plateaus, reduce the risk of overtraining, and optimise your body’s adaption.
  3. Tailored Programming: Over the years of writing programs for different goals, one thing I have learned is that different things work for different people.  Having a well-structured personalised program that aligns with your goals, abilities, preferences, time availability and preferences is key.  It will include a balance of cardiovascular, resistance, flexibility training and rest, based on your goal.
  4. Nutritional Focus: Providing your body with the right nutrients such as proteins, fats and carbohydrates is key.  Structured nutrition provides support for your training so that you can maximise your performance and gains.

Unleashing the Benefits of Structure

There are many advantages to developing structured workouts:

  1. Increased Efficiency: A structured workout can enhance the time you spend training. It takes away the thinking of what are you going to train today, what intensity and for what time.  Every minute of every session is dedicated to moving closer to your goals.
  2. Boosts Motivation: Knowing exactly what the purpose of your training is can make it easy to stay focused.  Having a clear plan can help keep motivated and committed to your training and goals.
  3. Progress Tracking: Structured workouts enable you to track your progress effectively.  I know I track my training through a fitness app, but it could also include regular testing or keeping a workout journal.
  4. Injury Prevention: By having structured workouts that include gradual progression and adequate rest, the risk of injury and overtraining is reduced significantly.
  5. Optimized Results: Structured workouts yield better results!  Intentionally manipulating variables like volume, intensity, and frequency, leads to improved performance is cardiovascular fitness, strength, and weight loss.

Implementing Structured Workouts in Your Routine

To maximise the power of performing structured workouts, you may want to consider the following:

  1. Set Clear Goals: What are you training for?  Establish a clear picture of your goal and establish SMART goals to guide your training.
  2. Plan Ahead: Take the time each week to schedule your workouts.  Take into consideration factors such as personal commitments, exercise selection, intensity levels and rest days.
  3. Get a Program: Find a structured workout plan that supports your goals and preferences.  If you need help with developing a structured workout plan for your individual goals, get in contact.
  4. Prioritise Recovery: A good workout plan will always include adequate rest and recovery including active rest and proper nutrition.  This can be where you make some of your biggest gains.
  5. Stay Flexible: While structure is essential, remain flexible and adapt your plan as needed based on feedback from your body and changing circumstances.


It doesn’t matter if you are trying to lose weight or achieve amateur sporting glory, performing structured workouts is your greatest partner.  Utilising goal setting, periodisation, specific programming, and good nutritional support will magnify your ability to achieve your training and fitness goals.  As the adage says “Working smarter, not harder” will see you achieve new heights in your health and fitness journey.