If you’ve been training with me for a while, you might have noticed that sessions don’t always stay exactly the same. Sometimes the focus is on technique, sometimes you’re doing higher reps, and other times we’re pushing a bit more weight.
That isn’t random. It’s part of a structured approach to training called periodization.
In simple terms, periodization means organising training into phases so that you can keep progressing over time rather than hitting plateaus or burning out.
The Training Phases
In my programming, each phase lasts four weeks. During those four weeks we focus on a specific training goal, and then we move on to the next phase. Over time this helps build technique, endurance, muscle and strength in a logical order.
Here’s what that looks like.
Phase 1: Motor Control (Technique First)
The first phase focuses on learning the exercises properly.
This is where technique matters most. The goal is to make sure every movement is controlled and well executed before we start pushing heavier weights.
During these four weeks we gradually increase the number of repetitions while paying close attention to how each exercise is performed. If you move well here, everything that follows becomes more effective and safer.
Phase 2: Endurance
Once the technique is solid, the next step is building muscular endurance.
The exercises often stay quite similar to the previous phase, although we might change a few variations to keep things interesting. The main difference is the rep ranges and rest periods.
You’ll either perform more repetitions or slightly reduce the rest between sets. This helps your muscles build the capacity to work for longer without fatigue.
Phase 3: Hypertrophy (Muscle Building)
After the endurance phase we move into hypertrophy, which simply means muscle growth.
In this phase the rep ranges tend to sit around 8–10 repetitions. This range is particularly effective for stimulating muscle growth.
While higher reps (12 and above) are great for endurance, the 8–10 rep range is where we can really focus on developing muscle while still maintaining good control of the movement.
Phase 4: Strength
The final phase focuses on strength.
Here we reduce the reps further, usually to around five repetitions per set. The aim is to build the strength of the muscles and the lifts themselves.
Because I mainly work with the general population, we don’t usually go much lower than five reps. It’s heavy enough to build strength while still keeping things safe and controlled.
Then We Start Again
Once those phases are complete, we repeat the cycle.
But the goal isn’t to start from scratch. Ideally, when you return to the earlier phases you’ll be stronger than before.
For example, when you reach the endurance phase the second time around, you should be able to lift more weight for the same number of reps than you did previously. Over time those small improvements add up to significant progress.
How a Typical Training Session Is Structured
Alongside these phases, there’s also a clear structure to each workout.
Sessions usually start with a pulse raiser. This might be five minutes on a rower, bike or treadmill. The aim is simply to raise your heart rate slightly — enough that you’re warm and breathing a bit heavier, but still able to hold a conversation.
After that we move into mobility work. I tend to use active stretching here, which prepares the joints and muscles for the session ahead.
Next comes a bit of muscle activation, waking up the key muscles we’re about to train.
Then we move into the main strength work.
We generally start with the largest compound exercise of the session — movements that use multiple muscle groups, such as squats, presses or rows. These require the most energy and concentration, so they’re done first.
After that comes a secondary compound exercise, which is still challenging but slightly less demanding than the main lift.
From there we might move into a unilateral exercise, where one side of the body works at a time.
Toward the end of the session we include isolation exercises, such as arm curls or leg extensions, followed by some core work.
Finally, sessions finish with a cool down and some static stretching to help the body relax and recover.
The Big Picture
The most important thing to remember is that progress doesn’t come from doing the same thing forever.
By changing the focus of training in a structured way — technique, endurance, muscle growth and strength — we give the body a reason to keep adapting.
It might feel like small changes week to week, but they all serve a purpose.
And over time, those small improvements lead to much bigger results.