What is the recommended rate of progression for an initial exercise program?

The recommended rate of progression for an initial exercise program is designed to ensure both safety and effectiveness when clients are starting their fitness journey. Progressing by approximately 10% every 1 to 2 weeks allows for a gradual increase in intensity, duration, or frequency of exercise.

This approach takes into consideration the individual’s adaptation to new physical demands, helping to minimize the risk of injury and overtraining. Gradual progression promotes sustainable improvements in strength and endurance, making it suitable for beginners who might not yet have developed the physical capacity for higher intensity or volume.

In contrast, increasing by rates such as 10% every week may be too aggressive for many individuals, especially if they are new to exercise. Similarly, a 5% increase every month may not challenge the body sufficiently to yield significant fitness improvements, while a 15% increase every week could lead to rapid fatigue or injury. The 10% every 1 to 2 weeks offers a balanced method that is widely recommended for safe and effective progression in exercise programs.