How to Use Periodisation to Achieve Your Fitness Goals

Now that we’ve covered the key components of periodisation - macrocycles, mesocycles, and microcycles - it’s time to tie everything together and explain how you can use this method to reach your fitness goals. Periodisation isn’t just for elite athletes, it’s a strategy anyone can use to structure their training effectively and see consistent progress.

1. Start with a Macrocycle: First, set a clear long-term goal. This could be anything from completing a marathon, increasing your bench press, or simply maintaining overall fitness. Once you have that goal, map out the next 6 to 12 months and decide what the primary focus of each phase will be. For example, you might begin with a general conditioning phase before moving on to a strength-building phase, and finally, a peaking phase where you aim to hit your best performance.
2. Break it Down with Mesocycles: After you’ve established the broader phases of your macrocycle, divide them into smaller, more focused mesocycles. Each mesocycle should last 4 to 6 weeks and concentrate on a specific aspect of fitness - whether it's strength, endurance, or recovery. These mesocycles allow you to zoom in on a particular goal while maintaining a broader view of your long-term progress.
3. Fine-Tune with Microcycles: Finally, plan your weekly microcycles to reflect the current focus of your mesocycle. Vary your workouts throughout the week to avoid burnout and ensure proper recovery. If you're in a strength mesocycle, you might have heavier lifting days early in the week and lighter recovery or mobility days toward the end.

Periodisation is all about balance and progression. By following this structure, you can avoid plateaus, reduce the risk of injury, and ensure that you’re always working toward your goals in a sustainable way. Whether you’re a seasoned athlete or just starting your fitness journey, periodisation offers a flexible, efficient way to get the results you want.

‍

Ready to see real progress in your fitness goals?

Join my private 1-on-1 personal training client list at Core Fitness Personal Training Studio.

I’ll help you to progress towards your fitness goals.

For more information check out my 1-on-1 personal training packages here:

1-on-1 Personal Training