[Gilraen]

Looking for Advice on Training Volume

Hi dear team,

I absolutely love this website! Every time I get back into working out, it's my go-to resource.

I do have a question, though. I'm not always sure if I'm doing the right amount of exercise to see real results. I recently started the Gladiator training plan because I'm trying to rebuild my strength and muscle after going through cancer treatment.

One thing I like to do is mix workouts. For example, if the plan says to do 3 repetitions of Workout A as a beginner, I might do 1 repetition of that workout and 2 repetitions from a different workout in the same category. I hope that makes sense!

Is that okay, or would I get better results if I stick to the exact workout scheduled for that day?

Also, how many repetitions per day are generally recommended? Sometimes I feel like I'm not doing enough because my workout only lasts around 20 minutes.

Thank you so much for everything you do. Your website has been an amazing resource, and I really appreciate all the work you put into it!

 

[neilarey]

@Gilraen hi and welcome!

First of all, rebuilding your strength after cancer treatment is no small thing. The fact that you're showing up and training at all is already a win, so give yourself credit for that.

To answer your questions:

Mixing workouts is absolutely fine. If you're swapping in workouts from the same category and difficulty level, you're still training the same muscle groups and energy systems the plan is targeting. The structure of a training plan matters more in its overall balance (which days are strength, which are recovery, how the load progresses week to week) than in the specific workout assigned to a specific day. So one set of Workout A plus two sets of something similar will get you where you're going. If anything, variety keeps things interesting, and interesting means you'll keep doing it - which is what actually produces results.

On volume: 20 minutes is enough. Especially where you are right now. Results don't come from any single session being long or brutal, they come from consistency over weeks and months. Three sets at Level I is a legitimate workout, not a warm-up for a "real" one. As your strength returns, you'll naturally find yourself moving up to Level II and III, adding sets, or feeling ready for more - and that progression itself is the proof that what you're doing is working.

One thing I'd gently suggest: since you're recovering, let how you feel the next day be your guide. If you finish a session feeling like you could have done a bit more, that's actually the sweet spot for rebuilding. Pushing to exhaustion slows recovery, it doesn't speed up results. You're doing this exactly right.

I hope this helps

 

[Gilraen]

@Gilraen hi and welcome!

First of all, rebuilding your strength after cancer treatment is no small thing. The fact that you're showing up and training at all is already a win, so give yourself credit for that.

To answer your questions:

Mixing workouts is absolutely fine. If you're swapping in workouts from the same category and difficulty level, you're still training the same muscle groups and energy systems the plan is targeting. The structure of a training plan matters more in its overall balance (which days are strength, which are recovery, how the load progresses week to week) than in the specific workout assigned to a specific day. So one set of Workout A plus two sets of something similar will get you where you're going. If anything, variety keeps things interesting, and interesting means you'll keep doing it - which is what actually produces results.

On volume: 20 minutes is enough. Especially where you are right now. Results don't come from any single session being long or brutal, they come from consistency over weeks and months. Three sets at Level I is a legitimate workout, not a warm-up for a "real" one. As your strength returns, you'll naturally find yourself moving up to Level II and III, adding sets, or feeling ready for more - and that progression itself is the proof that what you're doing is working.

One thing I'd gently suggest: since you're recovering, let how you feel the next day be your guide. If you finish a session feeling like you could have done a bit more, that's actually the sweet spot for rebuilding. Pushing to exhaustion slows recovery, it doesn't speed up results. You're doing this exactly right.

I hope this helps

Thank you so much! It really helped and gave me just the motivation I needed. <3