The General Fitness training program offers a progressive, well-balanced strength training program that improves all key metrics, such as muscular endurance, muscle growth, and the cardiovascular system.
What’s the old saying? “A rolling stone gathers no moss”? Maintaining general fitness isn’t easy, especially for those who work mostly sedentary jobs. Our General Fitness training program is the perfect way to maintain fitness and vitality, with a specialized training program designed exactly for that purpose.

Key components of the general fitness training program

Holistic training for well-balanced muscle strength:
Full-body training means that all muscle groups are trained as equally as possible. The goal is to prevent muscle imbalances or to correct imbalances already present in the body.

Gradually increased intensity of strength training:
To start, muscular endurance training is used to activate the muscles and tendons and loosen the joints. The intensity is then slowly ramped up as the program progresses.

Endurance training to improve the cardiovascular system:
You need to train more than just your muscles – the cardiovascular system is also incredibly important for your health. Targeted endurance training keeps your heart, lungs, and blood vessels healthy and significantly reduces the risk of disease.

Traditional training programs aimed at improving overall fitness usually recommend muscular endurance training (20 repetitions and 3-6 sets), followed by a separate endurance training session. However, this takes a lot of time and doesn’t offer effective variations in training stimuli, which can cause results to plateau.

We offer a modern training approach with innovative periodization and methods: in the form of circuit training.

The circuit promotes uniform muscle growth while simultaneously optimizing the cardiovascular system.

Additionally, at EGYM+, we divide our training programs into phases that build upon each other (periodization) to ensure the optimal training stimulus at exactly the right time, depending on your progress. This allows you to increase training intensity slowly and systematically. Each phase begins with a strength measurement to continuously adjust the training weight to your individual needs and abilities.

The Four Phases of the General Fitness Training Program

Phase 1: Endurance (Regular)

This phase starts with a gentle introduction to the basic principles

The regular training in phase 1 creates the foundation for further training progress. Low intensity and a high number of repetitions activate the muscles, improve the supply of essential resources to your muscles, and loosen the joints. Furthermore, the regular method is particularly good for training the cardiovascular system.

Phase 2: Muscle Growth (Adaptive)

Are you training adaptively? Then the training weight adjusts instantly to your remaining muscle potential, so you’re always training at the limit of your ability. If it gets too heavy, the training weight automatically goes down. If you push harder, the training weight goes up.

Adaptive saves time Adaptive training offers the same training effect in just one set compared to three sets performed using a regular method. The time required for training can be significantly reduced while achieving the same desired result. A study conducted by Hass et al. (2000) compared an intensive 1-set training (adaptive) with a classic 3-set training over a 13-week period. They observed that both groups increased their strength by the same amount, despite performing different numbers of sets (1 set versus 3 sets).

Greater neuromuscular and hormonal response than other training methods In a study conducted by Ahtiainen et al. (2003), two workouts were compared by looking at different intensities in terms of hormonal and neuromuscular responses, as well as the effects on short-term recovery. The subjects had to perform their maximum repetitions in the first workout and, days later in the second workout, train beyond the point of acidification. The results showed that subjects who trained at a higher intensity also had a higher hormonal and neuromuscular response. By letting subjects go beyond the limits of muscle failure – in the adaptive method – this led to an increased release of growth hormones, which are responsible for building new muscle mass. However, the increased intensities also resulted in increased muscle fatigue. Therefore, a longer recovery time between individual workouts (at least 2-3 days) should be planned to prevent overtraining.

Phase 3: Robustness (Negative)

Strengthen the muscles
The main focus of the negative training method is on strengthening the muscles. Generally speaking: your muscles can exert more force in the eccentric phase (eccentric is the phase where the weight is released) than in the concentric phase (pushing off). The negative training method utilizes this principle. By adding extra weight in the eccentric movement phase, your muscles are further challenged and robustness is increased.

Phase 4: Strength (Explonic)

Improve explosive power

In the final step, we use the Explonic training method. This is the fastest training phase. The progress made in the previous phases helps us master the fast pace. Using the state-of-the-art Explonic training method, we help the muscles convert the built-up strength into speed. This is incredibly useful, no matter who you are. Practical applications include avoiding a fall by quickly activating your leg muscles or preventing performance loss during sports as you age.

The EGYM+ General Fitness training program, performed on our fitness equipment, combines four effective training methods into one program. By combining different training stimuli, you not only improve your daily capabilities but also contribute to your overall well-being. This is how strength training improves your general fitness.