Are you thinking about joining the gym?
If yes, then stop staring at those endless workout routines online, or else you’ll end up feeling more confused than motivated.
Some people talk about going to the gym in a way, like they’re going to get punished. But that’s the root cause of steeping aside from the right fitness plan. Don’t worry. In this guide, we’ll show you exactly how to choose the right gym membership for your fitness goals, schedule, and budget.
We’ll cover:
- Decoding workout split types without gym jargon
- Matching your goals to programs that work
- What’s included in each membership level
- Picking the right fit for your lifestyle
- Starting strong and staying consistent
Read on to discover how to find a workout routine that works for your situation.
Decoding Workout Plan Types Without the Gym Jargon
Drum roll, please… We are going to start your fitness journey by explaining what each workout style means for your results. This way, confusion can’t crawl in from under the bed.
The good news is that there are only three main approaches you need to understand. Here are the workout split options broken down in plain English:
Full Body Workouts vs Muscle Group Training
Full body routines hit every major muscle group in each session using compound exercises like squats and push-ups. This approach works great if you can only train 2-3 times per week.
For example, if you’re a busy parent who can realistically get to the gym twice weekly, full-body training will give you better results than trying to squeeze in a 5-day muscle group split.
Muscle group training splits your body into sections, like the upper body on Monday and the lower body on Wednesday. You end up giving each specific muscle group more focused attention. If you want, you can choose to commit to 4 training sessions per week.
Push Pull Legs Split Made Simple
This is a popular workout method. It’s because push workouts target muscles that push the weight away from your body. On the opposite side, pull workouts focus on muscles that pull the weight toward you.
We recommend you try this approach if you’re seeking variety and consequent training of 3-4 times a week.
Lower Body Focus Programs
Here’s another refreshing exercise that helps to improve your leg and glute health. Since these are your largest muscle groups, you’ll see faster strength gains and burn more calories during training. This makes sense if you sit at a desk all day and need to fix weak glutes. It also helps if you play sports and want more power in your movements.
Once you understand these options, the next step is matching them to what you want to achieve.
Matching Your Fitness Goals to Real Results
Here’s where most people get it wrong. They pick a plan that sounds impressive instead of one that matches their main goal (Influenced by the internet, I am a victim of this, too). Your body responds differently depending on what you’re trying to accomplish. Are we trying to lose weight or gain muscle? Different goals have different routines, that’s all we’re trying to say.
Let’s pair your main goal with the training style that delivers results:
- Weight Loss Winners: Focus on compound exercises that burn more calories while creating a calorie deficit. Full body routines keep your heart rate elevated throughout each session. The trick is pairing strength training with daily activities that keep you moving between gym visits.
- Muscle Building Blueprint: Progressive overload plus eating enough fuel equals real muscle growth. This means gradually challenging specific muscle groups while giving them proper recovery time. Consistency over months builds the physique you want, not random intense weeks.
- Build vs Maintain (yes, there’s a difference!): New muscle demands higher training volume and progressive weight increases. Keeping what you have requires fewer frequent sessions but zero compromise on form. Your body composition dreams determine how often each muscle group gets attention.
- Weak Spot Fix: Isolation exercises help balance out problem areas that compound lifts miss. But here’s the thing. Don’t abandon exercises that work multiple muscle groups together. Smart programming combines both approaches for complete muscle development and strength improvements.
The timeline for seeing results varies. Most people notice strength gains within 2-3 weeks. Usually, muscle growth and fat loss take 4-8 weeks to become visible.
What’s Actually Inside Each Membership Level
For real results, you will have to match your goals, like we mentioned. Sit back as we pull back the curtain on what you’re getting with each gym membership tier.
Too many people sign up based on flashy marketing without understanding the real value. What separates each membership tier goes beyond cost is that you’re choosing how much guidance matches where you are right now.
Let’s discuss what comes with each I Am Capable Fitness Coaching membership:
- Beginner Fit Package: New to strength training or coming back after time away? This package focuses on teaching proper form through structured workout plans. You’ll learn compound exercises that work multiple muscle groups safely.
Honestly, if you’re starting from scratch, this foundation will save you from my painful cramping experience! Training sessions build confidence while gradually introducing specific muscle group targeting. - Premier Fit Package: This level steps things up for people ready to commit more time and energy. You get advanced workout splits with flexible training frequency options.
Want to focus on the upper body one week and legs the next? No problem. The program teaches muscle hypertrophy techniques that produce visible changes. Plus, you’ll learn progressive overload principles that keep results coming. - Advanced Athlete Package: Built for serious lifters who know exactly what they want to achieve. This tier unlocks specialised training protocols and exercise variations most people never see. You’ll get detailed periodisation planning for different muscle groups.
Competition prep guidance is included, too. Perfect when you’re chasing specific strength records or dramatic body composition transformations.
Each level builds on the previous one, so you’re never paying for features you won’t use.
Picking the Right Fit for Your Real Life
I’ll never forget my first gym experience with my friend, Iman. She was a regular who’d been training for years, and I was excited to learn from her expertise. Out of curiosity, I decided to try her exact workout routine on my very first day.
Big mistake. The next morning, I woke up with cramps so bad I could barely move. Instead of feeling motivated to return, I never wanted to see that gym again.
This happens more often than you’d think. People choose based on what works for someone else instead of their actual fitness level. That’s where you might mess up.
The best gym membership should work with your current abilities, not against them. If you’re just starting, a beginner-friendly full-body routine will give better results than copying an advanced workout split. Your body responds to gradual progression more than jumping into the deep end.
So, consider your training frequency honestly. The thing is: can you realistically commit to four sessions per week, or would three be more sustainable? Factor in work travel, family commitments, and those weeks when life gets hectic.
The plan you’ll actually follow beats the “perfect” plan you’ll abandon. Drawing from our experience with newcomers, success comes from choosing adequate recovery time and realistic expectations.
Once you know how training fits your real schedule, you’ll feel confident moving forward.
Your Next Steps to Fitness Success
You’ve done the planning work, now here’s how to start strong. Focus on building the habit, not pushing limits in week one. Choose a realistic training frequency you can maintain.
Start with compound exercises and proper form before adding complexity. Book sessions when you’re most likely to follow through.
Consistency beats perfection every time. You need a routine that fits your actual life.
I Am Capable Fitness Coaching offers three membership levels that grow with you, from our Beginner Fit Package to our Advanced Athlete Package.
Ready to find the right gym membership? Join I Am Capable Fitness Coaching today and start your transformation.