When we start any kind of workout for the very first time in a gym environment, we often get intimidated by individuals lifting heavy weights, running on a treadmill for several minutes at a good pace, or being amazed by someone's flexibility or overall looks. What we don't realize is that such individuals have been doing the same activity repeatedly for several years to get better at it. More years of training lead to more training experience, which can be classified into categories. We will be discussing these categories and how to decide which category one falls into.
BEGINNER :
A beginner is the one with no previous training experience or very little of it, as well as those individuals who have been training for a few years but haven't been consistent at it and thus no real progress has been made.
We are referring to commonly done exercises at the gym, which are weight training & cardio.
When it comes to weight training, the individual needs to start with lighter weights so as to learn the form and technique of exercises, something that is not very challenging and helps build motor neurological pathways for strength training exercises. When it comes to cardiovascular exercises, the beginner must consult a physician and start with 60% - 80% of the target heart rate.
The motor neurological pathway is the adaptation of the Central Nervous System (CNS) to the activity being done. Imagine when you were learning how to cycle, as the movement is new and coordination is not set yet, we tend to lose balance & hands wobble in order to keep the cycle balanced. As we practice more, the adaptation increases, and the pathway gets set (neurologically)
INTERMEDIATE :
An intermediate trainee is one whose motor neurological pathways are set to weight training exercises, i.e., one who has learned correct form and technique and doesn't make many mistakes. Such a trainee advances in terms of weight lifted so as to keep the muscles challenged and derive other benefits from strength training. As the weight lifted increases, the number of repetitions performed might decrease.
In cardiovascular training, the individual can level up to 80%-90% of the target heart rate range, as an increase in conditioning is expected from beginner to intermediate.
ADVANCE :
The trainee at the advanced level trains at the highest intensities of weight training and cardio. The number of repetitions might get even lower to lift more weight, as it is expected that the trainee has mastered the form and technique. In heart rate training, the trainee can push the limits of heart conditioning to as close as 95% of the target heart rate. At the advanced level, the trainee achieves the status of an athlete for that activity.
It is important to note that, as the level of the trainee progresses, the goals of the individual may change, type and amount of exercises selected & performed changes, programming of workouts & scheduling changes as per the change in intensity (An advanced level trainee does not train at high intensities all the time & a beginner does not train at very low intensities all the time)
