Rate of Progression in an Exercise Conditioning Program

The recommended rate of progression in a fitness program depends on functional capacity, health and medical status, age, and individual activity goals and preferences. For apparently healthy adults, the resistance aspect of the exercise prescription has 3 stages of progression: initial, improvement, and maintenance.

1. Initial conditioning stage

The initial stage should include light muscular resistance exercises and low-level aerobic activities, exercises that are compatible with minimal muscle pain, discomfort, and injury. Exercise adherence may decrease if the program is started too aggressively. This stage usually lasts 4 to 6 weeks, but the duration depends on the individual’s adaptation to the exercise program. The duration of the exercise session during the initial stage should start with approximately 12 to 15 minutes and progress to 20 minutes. It is recommended that people starting a conditioning program exercise three times a week on non-consecutive days.

Individual goals should be set early in the exercise program. They must be developed by the participant with the guidance of an exercise professional. The objectives must be realistic and a system of rewards, intrinsic or extrinsic, must be established at that moment.

2. Improvement stage

The enhancement stage of the exercise conditioning program differs from the initial stage in that the participant progresses at a faster rate. This stage typically lasts 4-5 months, during which the intensity gradually increases within the upper half of the 50-85% target range. The duration is steadily increased every 2 to 3 weeks until participants can exercise for 20 to 30 minutes continuously. The frequency and magnitude of the increases are dictated by the speed at which the participant adapts to the conditioning program. Inexperienced individuals should be allowed more time for adaptation at each stage of conditioning. Age should also be taken into account when recommending progressions, as experience suggests that adaptation to conditioning may take longer in older people.

3. Maintenance of practices

The maintenance phase of the exercise program usually begins after the first six months of training. During this stage, the participant may no longer be interested in further increasing the conditioning stimulus. The additional improvement may be minimal, but continuing with the same exercise routine allows people to maintain their fitness levels.

At this point, the program goals should be reviewed and new goals established. To maintain fitness, a specific exercise program must be designed that is similar in energy cost to the conditioning program and meets the needs and interests of the participant over an extended period. It is important to include exercises that the individual finds enjoyable.