Fort Myers Personal Training
at Wellness Worx of Florida

Program Progression



In fitness terminology, "progression" goes beyond the general meaning of advancement, and is a health related training principle requiring a gradual increase in work performed to increase physical fitness.

Together with the training principles of "overload" (increase past normal workload) and "specificity" (specific work for specific goals) "progression" forms the triad to improve the health related components of physical fitness.

Program Progression is the process of using the health related training components in a specific planned program.  Such a program also develops the "skill related" components of physical fitness.

Your training program will begin with core strengthening and a gradual introduction to whole body training.

Befor discussing the program. let's talk more about overload, specificity and the health and skill related components.
* Overload - Increase past normal workload:
* Specificity - Specific work for specific goals:
* Health Related Components:
* Skill Related Components:
* Core Strengthening:
* Beginner's Whole Body Level 1:
* Beginner's Whole Body Level 2:
* 90-day Minimum Commitment
* Several Progrms Offered:​ 

* Always Welcomed Back:



Overload - Increase past normal workload;

  Increasing the amount of work required y the body in a gradual manner employs the principle of overload.
  To increase the work load, use the FIT formula, which describes an increase in "Frequency" - how often, "Inensity" - how much, and "Time" - how long.

Specificity - Specific work for specific goals;

  Training in a specific way, using the health related components, to accomplish a specific goal, employs the principle of specificity.
  For example, to increase muscular strength, use heavy weighht with few repetitions, and to increase muscular endurance, use light weight with more repetitions.


(239) 839-7035

Health Related Components;

    1.  Cardiovascular - strengthening the heart,
    2.  Muscular strength o- moving weight with greatest force one time,
    3.  Muscular endurance o- continuous use of a muscle,
    4.  Flexibility - movement through a range of motion (ROM),
    5.  Body composition - fat versus muscle and bone.

Skill Related Components;

   1.  Agility - quickk and easy change in ddirection,
   2,  Balance - control during standing or moving,
   3.  Coordination - smooth and accurate movement,
   4.  Power - combines strength and speed,
   5.  Reaction time o- response time between signal and movement,
   6.  Speed - moving quickly.


Core Strengthening:

After your first visit, your trainer implements your fitness program. 

Regardless of your specific goals, all beginner level students start with a minimum of two to four weeks of progressive core strengthening to:
   1. Prepare the body for more strenuous exercise,
   2. Reduce the chance for injury by properly conditioning muscles, joints and connective tissues,
   3. Reduce delayed onset muscle soreness (DOMS), typical of beginner exercise,
   4. Allow faster progress by pushing the body more safely; quicker overload.

During this beak-in period,
   1. We emphasize your rotator cuff (shoulder), chest, back, and abdominal muscles,
   2. Your arms, legs and hips will also benefit.

During this time, we evaluate your progress and fine tune your program.  Core strengthening is taught simultaneously with Beninner's Whole Body Level 1.

Beginner's Whole Body Level 1:

Beginner's Whole Body Level 2:

With core strengthening, you will begin a month long beginner, level one, whole body plan, and you will learn to record your program. 

We involve the principle of overload, invoking the "FIT" principle, increasing frequency, intensit and time.

By repeating this routine, your body will adjust to working harder with more intensity, as a connection between brain/nerves and muscles (neuro-muscular adaptation) develops. 

This promotes good form, better control and the ability to
exercise in a manner that will produce the best results.

We gradually increase the number of exercises performed as we prepare for Level 2 work.
Week five starts the beginner, level two, whole body plan.  We introduce more exercises and begin exercise rotation. 

You will continue to record your own progress in your Fort Myers fitness or Naples fitness program, and we show you how to increase the work load.
This leads to learning how to plan your own program.  By the end of week twelve you have completed the basic 90-day commitment. 


90-day Minimum Commitment:

Several Programs Offered:

Ninety days is our minimum program.  We can't teach you how to exercise safely and efficiently with good results in any less time. 

This assumes three, one hour sessions per week for 12-weeks. 

We have two 90-day programs to choose from.

We do recommend that you stay with us for a longer time. 

We know that this is not always possible. 

However, we want you to know that we are always available to help you, and we encourage you to return to have your progress re-evaluated
For those who want to start with more than the minimum 90 days, we have several programs to choose from:
    * Four month,
    * Six month and,
    *  Two 12-month programs.

The timing of these programs differs from the basic 90-day programs, and they are more highly tailored to individual needs and goals. 

The student may move from whole body training to training splits and exercises in the intermediate and advanced levels.

Always Welcomed Back:

Of course, we will send you on your way with a complete copy of our training manual.

Don’t be a stranger.  Our interest in you is everlasting: it does not end when the ink dries on your check.

Part of being a good teacher is the desire to see students advance and succeed. 

We wish you success, happiness and good health!

Can't Decide?

You are important!  The quality of your life matters.  You matter to us.  Let us show you.  You won't know what you're missing till you come in and start your program!
(239) 839-7035
(239) 839-7035
We'll be happy to answer any questions.
Monday-Saturday 6:00 am - 7:00 pm
Sunday- Closed

Wellness Worx of Florida
4980 Royal Gulf Circle
Fort Myers, FL 33966