Build strength
Strong foundations
Learn movement patterns, develop control and gradually increase resistance.
NE Sportswear | Performance & Wellbeing
STRENGTH &
CONDITIONING
TRAINING PLANS.
Build strength, move confidently and improve performance with practical, progressive training programmes for every level — including swimmers, runners and multisport athletes.
Find your training planHow to use this guideStart here
Train with purpose. Progress with confidence.
Strength and conditioning combines resistance exercise, cardiovascular work, mobility and recovery. These example plans are intended for generally healthy adults and can be adapted to your experience, schedule and sport.
Conditioning
Improve endurance
Build aerobic capacity with sustainable effort and purposeful intervals.
Move better
Mobility & recovery
Support movement quality and allow enough time for adaptation.
Safety first: Start with a load you can control, prioritise technique and stop if you feel sharp pain, dizziness or unusual symptoms. Seek medical advice before beginning if you have a relevant condition or symptoms. Young athletes should follow age-appropriate programmes with qualified supervision, not automatically use these adult plans.
Choose your level
Follow-along training plans
Each plan is a complete weekly framework. Repeat it for 6 weeks while building consistency. Leave at least 48 hours between hard sessions for the same muscle groups where practical.
Plan 01 | Beginner
Foundations — 3 days per week
For adults new to structured resistance training. Sessions: approximately 30–45 minutes.
| Day | Exercises | Prescription |
|---|---|---|
| Monday — Full body A | Chair or goblet squat; incline push-up; band or cable row; glute bridge; dead bug | 2 sets × 8–12 reps each; dead bug 6–10/side |
| Tuesday | Easy walk, swim or cycle | 20–30 min conversational pace |
| Wednesday — Full body B | Step-up; dumbbell Romanian deadlift; seated shoulder press; lat pulldown; side plank | 2 sets × 8–12; side plank 15–30 sec/side |
| Thursday | Rest or gentle mobility | 10–15 min optional |
| Friday — Full body A | Repeat Monday | 2 sets × 8–12 |
| Weekend | Easy activity and recovery | Choose a comfortable duration |
Next week alternate A/B/A with B/A/B. Rest about 60–120 seconds between sets. Start at a comfortable effort with roughly 2–4 reps left in reserve.
Plan 02 | Intermediate
Strength & fitness — 4 days per week
For adults already comfortable with basic resistance training. Sessions: approximately 45–60 minutes.
| Day | Exercises | Prescription |
|---|---|---|
| Monday — Lower body | Squat; Romanian deadlift; reverse lunge; calf raise; plank | 3×6–10; 3×8–10; 2×10/side; 2×12–15; 3×30 sec |
| Tuesday — Upper body | Bench or push-up; cable row; overhead press; pulldown; Pallof press | 3×6–10; 3×8–12; 2×8–10; 2×10–12; 2×10/side |
| Wednesday | Easy aerobic activity | 25–40 min conversational pace |
| Thursday — Lower body | Deadlift variation; split squat; hip thrust; hamstring curl; side plank | 3×5–8; 3×8/side; 3×10; 2×10–12; 2×30 sec/side |
| Friday — Upper body | Incline press; one-arm row; lateral raise; assisted pull-up; farmer carry | 3×8–10; 3×10/side; 2×12–15; 2×6–10; 3×30 m |
| Weekend | One optional easy cardio session; one rest day | 20–45 min easy cardio |
Keep 1–3 repetitions in reserve on most working sets. Rest 2–3 minutes on demanding compound lifts and 60–90 seconds on accessories.
Plan 03 | Sport-specific
Swimmer & multisport support — 2 gym days
For adult swimmers, runners and triathletes balancing gym work with their existing sport sessions. Sessions: approximately 35–50 minutes.
| Session | Exercises | Prescription |
|---|---|---|
| Gym A — Strength | Goblet or front squat; Romanian deadlift; chest-supported row; push-up; Pallof press | 3×6–8; 3×8; 3×8–10; 2×8–12; 2×10/side |
| Gym B — Control & resilience | Step-up; single-leg Romanian deadlift; lat pulldown; landmine or dumbbell press; side plank; calf raise | 3×8/side; 2×8/side; 3×8–10; 2×8–10; 2×25 sec/side; 2×12–15 |
| Conditioning | Use your existing swim, run or cycling plan | Avoid stacking additional hard intervals on top of demanding sport sessions |
| Recovery | At least one easier or rest day | Adjust gym loads around races and hard training |
Space gym sessions by around 48 hours where possible. During competition weeks, reduce gym volume and avoid unfamiliar exercises. Coordinate with your coach.
Six-week progression: Weeks 1–2: learn technique and establish a manageable weight. Weeks 3–4: add 1–2 reps per set when technique stays strong. Week 5: if all sets reach the top of the rep range comfortably, increase weight by the smallest practical increment. Week 6: maintain or reduce load if fatigue is building. Progress is not linear; repeat weeks as needed.
Every session
Your workout formula
1. Warm up (5–10 minutes): easy movement, then a few dynamic movements specific to the session.
2. Main lifts (20–35 minutes): complete the prescribed sets with controlled movement. Exhale during the effort; avoid holding your breath unnecessarily.
3. Conditioning (optional): easy cardio or sport-specific work that fits your weekly load.
4. Cool down (3–5 minutes): gradually reduce intensity and allow breathing to settle.
5. Recover: eat regular balanced meals, drink to thirst and protect your sleep.
Your week at a glance
Beginner weekly schedule
MONStrength A
TUEEasy cardio
WEDStrength B
THUMobility / rest
FRIStrength A
SATOptional walk
SUNRest
Next week reverse the strength sessions (B/A/B). Adapt around your work, school, training and recovery needs.
Session checklist
Checkboxes are session-only and will reset when the page reloads; no account or JavaScript is required.
Learn the basics
Movement library
Squat
Stand with feet at a comfortable width. Bend at hips and knees, keep feet grounded and stand back up with control. Start with a chair if needed.
Hip hinge
Soften knees, move hips back and keep the weight close to your body. Stand tall without overextending your lower back.
Row
Pull the handle toward your torso while keeping your trunk steady. Lower slowly and avoid shrugging shoulders.
Push-up
Keep your body aligned, lower under control and press away. Use a wall or bench to make it easier.
Split squat
Use a staggered stance and lower vertically while keeping your balance. Hold a support when learning.
Plank
Brace gently and keep a neutral body position. Stop the set when you can no longer maintain control.
These short descriptions are not a substitute for technique coaching. If you are unfamiliar with an exercise, ask a qualified strength and conditioning coach or trainer for a demonstration.
Common questions
Strength training FAQs
How heavy should I lift?
Choose a weight you can control for the full prescribed range while keeping roughly 2–4 repetitions in reserve as a beginner. Increase gradually as technique and confidence improve.
Can I combine these plans with swimming?
Yes. The sport-specific plan is designed as supplementary training. Coordinate gym sessions with hard swim sessions and competitions so your total training load remains manageable.
What if I only have two days a week?
Complete full-body sessions A and B on nonconsecutive days. Consistency is more important than squeezing in every session.
Do I need a gym?
No. Many exercises can be adapted using bodyweight, resistance bands or dumbbells. Choose an alternative that works the same movement pattern at an appropriate difficulty.
Is this suitable for children or teenagers?
Young athletes can benefit from appropriately designed strength training, but programmes should be tailored to age, maturity, sport and experience, with qualified supervision. The example plans here are written for adults.
When will I see progress?
Some people notice improved coordination and confidence within weeks; measurable strength gains and other adaptations vary. Track movement quality, repetitions and loads rather than focusing only on appearance.