Keep It Real
Picking a training program can feel overwhelming. There are endless options out there, but the right one comes down to you, your goals, your lifestyle, and what actually keeps you consistent.
Before you jump into a program, here’s what I look at when I’m coaching someone. Answer these questions honestly, and you’ll know exactly where to start.
Step 1: Get Specific About Your Goal
Most people say “I want to tone up” or “I want to lose weight”, and that’s fine, but those are outcomes, not clear goals. The more specific you are, the better you can match a program.
Ask yourself:
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Do you want to build lean muscle?
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Drop body fat while keeping strength?
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Improve cardio fitness or conditioning?
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Perform better for a specific sport?
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Or become an all rounder who’s strong, fit, and capable across the board?
💡 Pro tip: Getting clear on your “why” helps you pick the right program to get you there!
Step 2: Know What You Enjoy
This is a big one that most people ignore.
You can have the “perfect” program on paper, but if you hate the style of training, you won’t stick with it.
Ask yourself:
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Do you enjoy lifting weights?
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Do you want a mix of strength and cardio?
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Prefer higher rep, high energy sessions , or slower, heavier lifting?
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Do you want variety or do you like structure and repetition?
NUMBER 1 thing to remember, Consistency beats intensity, the best program is the one you’ll actually show up for.
Step 3: Be Realistic About Frequency
This is where most people trip up.
It’s easy to want to train five or six days a week, but your program should match your lifestyle, not the other way around.
Ask yourself:
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How many days can you realistically commit to training, week after week?
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How much recovery time do you need between sessions?
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Are you juggling work, family, sport, or other commitments?
💡 Pro tip: More isn’t always better. A well structured 3-4 day program can deliver better results than smashing yourself six days a week and burning out.
Step 4: Match the Program to the Person
Once you’ve got clarity on goals, preferences, and frequency, choosing a program gets a whole lot easier.
Here’s a quick cheat sheet for a Couple of MHR Online programs:
| Program | Best For | Days/Week | Focus |
|---|---|---|---|
| Full Body Strength (Beginner) | Starting fresh, building technique, foundations | 3 | Full-body strength, work capacity |
| Full Body Strength (Intermediate) | Build muscle + fitness together | 4 | Strength + conditioning hybrid |
| Surf Performance Program | Surfers or athletes after dynamic functional strength | 4 | Balance, conditioning, surf-specific power |
| 3 Day Split Hypertrophy | Chasing lean muscle growth without overtraining | 3 | Upper/lower split + accessory focus |
| Conditioning Only Program(coming soon) | Cardio beasts & sport-specific conditioning | 3–4 | Anaerobic + aerobic engine work |
Step 5: Keep the Bigger Picture in Mind
Training isn’t just about smashing workouts, it’s about progressing over time.
All our programs are coach designed with structured phases to keep you moving forward without burning out.
And if you’re still unsure, start simple: pick the program that fits your goal and schedule best, and build from there.
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