Chapter 8: Exercise Programming 173 • Hexbar deadlift: 150 lbs. (150 ÷ 165 = .91), which equates to a performance rating of Below Average • Deep squat: 3, which equates to a performance rating of Average Based on these scores and the minimum frequency recommendations provided by the ACSM, AHA, and CDC, it would be recommended that she perform strength training more than 2 times per week, mobility training at least 3 times per week, and endurance training no more than 3 times per week. It is worth mentioning that this approach works well for individuals using exercise to improve overall health and wellbeing. This approach, however, may not be recommended for individuals using exercise to improve sport performance. For example, both competitive runners and powerlifters likely have an unbalanced level of fitness. However, this is likely necessary in order for them to be successful in their respective sport. The takeaway message is that the average individual should strive to have a balanced level of fitness, whereas, an unbalanced level of fitness may be required for competitive athletes. Even so, all individuals would benefit from identifying and training their physiological weaknesses. Scheduling the Physical Activity Guidelines The recommended number of days to perform endurance, strength, and mobility training will likely differ from individual to individual based on their fitness testing results and overall fitness goal (e.g., overall health versus training for a race). Provided below are some training options for an individual striving to meet the ACSM, AHA, and CDC minimum recommendations for endurance, strength, and mobility training (i.e., 3 days per week for vigorous-intensity (or 5 days per week for moderate-intensity) aerobic activity, 2 days per week for strength training, 3 days per week for mobility training). Notice that while the number of training sessions remains the same, the number of training days per week can vary (e.g., 3, 4, 5, 6 or 7). For example, if an individual’s schedule only allows for workouts 3 days per week but with no time constraints, then their best option would likely be to perform endurance, strength, and mobility training on the same day (Option 1). However, if an individual’s schedule allows them to work out every day but for only 30-45 minutes, then their best option would likely be to perform endurance, strength, and mobility training on separate days (Option 7). As long as the intensity, volume, and frequency of training remains the same, the number of days per week does not appear to matter.
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