Part 2: Weekly Workout Plans Based on Your Fitness Personality

Optimize Your Training in the Best Fitness System – Melville, NY

How can you optimize your training style? If you have read last week's article on how to categorize the type of exercise goals you have, we will here show you the schedule that work at our facility. We will start you’re training at a consistent 3 days a week. Now it’s important to choose the right mix of classes based on your goals, personality, and preferred training style. Our class schedule is built to support your evolution — whether you're lifting heavy, chasing endurance, or restoring balance. For a full class schedule see HERE

Here’s how to schedule your week depending on your fitness style:

1. Strength & Power

You thrive on:

• Structure and intensity

• Measurable strength improvements

• Short, focused workouts

Your Goals:

• Build muscle and raw power

• Boost testosterone and hormonal health

• Feel confident and capable

  
  

 Recommended Schedule: (3x Strength & Conditioning)

• Monday – 6:00 A.M. – Strength & Conditioning

• Wednesday – 6:00 A.M. – Strength & Conditioning

• Friday – 6:00 A.M. – Strength & Conditioning

 Progressive overload works best when paired with consistent sessions and proper fueling. Explore our Nutrition Article to support your strength goals.

2. Endurance & Conditioning

You thrive on:

• Rhythm and repetition

• Challenging your stamina

• Pushing through sweat and effort

Your Goals:

• Improve cardiovascular health

• Burn fat and boost metabolism

• Build mental grit and race-readiness

  
  

 Recommended Schedule: (3x Integrated Functional Training)

• Tuesday – 6:00 A.M. – Integrated Functional Training

• Thursday – 6:00 A.M. – Integrated Functional Training

• Saturday – 9:00 A.M. – Integrated Functional Training

 Mix high-effort work with quality recovery. Support your performance with nutrient-dense meals from our Recipe Article.

3. Athletic Performance

You thrive on:

• Competition and variety

• Power, agility, and movement

• Sport-inspired training

Your Goals:

• Improve quickness and reaction time

• Build explosive strength

• Prevent injury while performing at a high level

  
  

 Recommended Schedule: (1x Strength and Conditioning, 2x Integrated Functional Training)

• Monday – 6:00 P.M. – Strength & Conditioning

• Thursday – 5:00 P.M. – Integrated Functional Training

• Saturday – 9:00 A.M. – Integrated Functional Training

 This blend of lifting, speed work, and conditioning supports multidirectional movement. Learn more from NSCA’s Athletic Training Principles.

4. Sculpt & Tone

You thrive on:

• Moderate weights, higher reps

• Aesthetic improvements

• Fast-paced, full-body classes

Your Goals:

• Lose body fat and tone muscles

• Improve posture and symmetry

• Feel confident in your body

  
  

 Recommended Schedule: (1x Strength & Conditioning, 2x Integrated Functional Training)

• Monday – 5:00 P.M. – Strength & Conditioning

• Thursday – 5:00 P.M. – Integrated Functional Training

• Saturday – 9:00 A.M. – Integrated Functional Training

 Want quicker results? Add high-protein meals from our Nutrition Blog to your weekly prep.

5. Movement & Longevity

You thrive on:

• Feeling good through intentional movement

• Avoiding injury and pain

• Training for health — not just performance

Your Goals:

• Improve joint mobility and flexibility

• Train without overloading the system

• Maintain a high quality of life

  
  

 Recommended Schedule: (2x Integrated Functional Training, 1x Mobility & Mechanics)

• Tuesday – 9:30 A.M. – Integrated Functional Training

• Thursday – 9:30 A.M. – Integrated Functional Training

• Saturday – 10:00 A.M. – Mobility & Mechanics

 Want to build a sustainable plan? Start with our Goal-Setting Blog Post.

Class Key:

• S&C = Strength & Conditioning (Mon/Wed/Fri)

• IFT = Integrated Functional Training (Tue/Thu/Sat)

• M&M = Mobility & Mechanics (Sat 10 A.M.)

 Final Thought: Match the Method to the Mindset

Whether you want to build strength, endurance, tone, or resilience — the right training split will make all the difference. The best program is the one that fits your life, your body, and your why.

Not Sure Where You Fit?

Book a free consultation with a Best Fitness coach today — and we’ll help you build your personalized schedule based on your goals and personality.

Comment your type of fitness below!

Editor: Joshua Roiland, B.S., C.S.C.S., F.N.S

*written with the assistance of AI