Theoretical and methodological technologies for designing training programs of various orientations in the gym

Abstract

Purpose. Substantiation and development of a comprehensive theoretical and methodological technology for designing individualized training programs of various orientations in the gym based on the integration of gender and age differentiation, innovative equipment, and modern digital tools for monitoring body adaptation responses.

Methods. To achieve the goal, a complex of complementary scientific methods was used: theoretical analysis, comparison, and generalization of scientific and methodical literature data; systematic modeling and block-modular design of the macrostructure of training sessions; instrumental digital monitoring methods (bioelectrical impedance analysis of body composition, real-time heart rate monitoring, and Velocity-Based Training for optical control of barbell velocity and fixing the Rate of Perceived Exertion (RPE)); methods of mathematical statistics for qualitative and quantitative processing of the obtained empirical results. The study was conducted at the "GYMMAXX" specialized fitness center during 2025–2026. The research involved higher education students, as well as first mature age men and beginner women.

Results. A four-component algorithm for training program design has been scientifically substantiated, including information-diagnostic, analytical-prognastic, procedural-technological, and control-correctional stages. A structural matrix for allocating training sessions across three basic areas has been developed and implemented: health-improving and recreational, conditioning (strength), and sports-applied. The optimal parameters for normalizing physical loads (% of 1RM, number of sets, repetitions, rest intervals, and target RPE level) were experimentally determined and differentiated for various groups of respondents. It was proved that for students, the use of moderate intensity (50–65% of 1RM) focusing on the general recreational effect is appropriate. For beginner women, conditioning modules were optimized (55–65% of 1RM) with an emphasis on safety and the formation of proper neuromuscular coordination, while for men of the first mature age, progressive strength loading regimes (70–85% of 1RM) were substantiated to stimulate muscle hypertrophy.

Conclusions. The study confirmed that the effectiveness of the training process in the gym increases significantly if uniform templates are abandoned in favor of flexible block-modular modeling. The integration of ongoing digital control and the use of specialized innovative simulators of locally directed impact allow for prompt adjustment of workloads, minimize the risks of cumulative fatigue and sports injuries, and ensure stable adaptation of the body. Perspectives for further scientific research have been identified, which are related to the development of mobile applications based on artificial intelligence for the automated calculation of the individual fatigue index.