Train Smarter, Not Harder: The Power of Periodization Training

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Terms & Conditions

By providing your contact information, you consent to be contacted by Anytime Fitness, LLC, its affiliates, master franchisees and/or its franchisees and their authorized designees, through email, telephone, text message, or by other means, some of which may be from an automated service, as well as any other communication described in our Privacy Policy. For mobile messaging, message and data rates apply and consent is not required to become a member. Data collected will be sent outside your jurisdiction and to the United States and will be governed by our Privacy Policy, as it may be updated or amended. Full terms and conditions can be found at: www.anytimefitness.com or your local Anytime Fitness club.\n

For California Residents

Please review if you are a California resident, and to comply with Section 1798.100(b) of the California Consumer Privacy Act. For information regarding the categories of personal information collected about you, and the purposes for which your information will be used, please visit Anytime Fitness, LLC’s Privacy Notice for California Residents.

All Plans Include:

\n \n

24/7 secure access to 5,000+ gyms
Track progress with the free AF App
Personalized plans from expert coaches
Access to Apple Fitness+ for free

Enrollment

$${onlinePlans[index].fees.find(fee => fee.name === \"Enrollment\").amount.toFixed(2)}

Security Activation

$${onlinePlans[index].fees.find(fee => fee.name === \"SecurityActivation\").amount.toFixed(2)}

Not seeing what you're looking for?

We can tailor a plan to meet your specific needs.

\n contact us\n

* Indicates a required field

tags from the first child paragraph\n const strongTags = firstChildParagraph.querySelectorAll('strong');\n strongTags.forEach(tag => tag.outerHTML = tag.innerHTML);\n\n // Check if you need to replace the content without the tags inside the first paragraph child\n const searchText = \"MEMBERS’ RIGHT TO CANCEL:\";\n const textContent = firstChildParagraph.textContent;\n const index = textContent.indexOf(searchText);\n\n if (index !== -1) {\n const strongText = textContent.substring(index, index + searchText.length);\n const newHTML = textContent.replace(strongText, `${strongText}`);\n\n firstChildParagraph.innerHTML = newHTML;\n }\n }\n\n // Agreement Actions on Terms and Success pages\n const download = document.querySelectorAll('span.icon.icon-cloud-download');\n if (download) download.forEach(spanElement => {\n // Create a new SVG element\n const svgElement = document.createElement('svg');\n svgElement.setAttribute('xmlns', 'http://www.w3.org/2000/svg');\n svgElement.setAttribute('class', 'h-5 w-5');\n svgElement.setAttribute('viewBox', '0 0 20 20');\n svgElement.setAttribute('fill', 'currentColor');\n svgElement.setAttribute('height', '20px'); // Set height to 20px\n svgElement.setAttribute('width', '20px'); // Set width to 20px\n spanElement.parentNode.innerHTML = ``;\n });\n const printer = document.querySelectorAll('span.icon.icon-print2');\n if (printer) printer.forEach(spanElement => {\n // Create a new SVG element\n const svgElement = document.createElement('svg');\n svgElement.setAttribute('xmlns', 'http://www.w3.org/2000/svg');\n svgElement.setAttribute('class', 'h-5 w-5');\n svgElement.setAttribute('viewBox', '0 0 20 20');\n svgElement.setAttribute('fill', 'currentColor');\n svgElement.setAttribute('height', '20px'); // Set height to 20px\n svgElement.setAttribute('width', '20px'); // Set width to 20px\n svgElement.innerHTML = `\n \n `;\n spanElement.parentNode.innerHTML = ``;\n });\n let anchorElements = document.querySelectorAll('.agreement-actions a');\n if (anchorElements) anchorElements.forEach(anchorElement => {\n anchorElement.setAttribute('href', 'javascript:;');\n });\n\n // Billing\n if (currentUrl.toLowerCase().includes(\"billing\")) {\n const bridgeSpans = document.querySelectorAll('.bridge');\n // Loop through the first 9 bridge spans and change their background color\n for (let i = 0; i < 9 && i < bridgeSpans.length; i++) {\n bridgeSpans[i].style.backgroundColor = '#6E38D5';\n }\n vwo_$(\".form-headline\").html(\"Payment\");\n vwo_$('.form-headline').css('text-align', 'left');\n if (vwo_$(\"#billing .secure-payment\").length <= 0) {\n vwo_$(\"#billing .icon-lock.pull-left\").append(`
Secure Payment
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\n
\n
\n
Success! Congrats on becoming a member.
\n
We sent a confirmation email which includes your membership confirmation and receipt.
\n
\n
\n
`;\n }\n vwo_$(\".whats-next > h2:nth-of-type(1) > strong:nth-of-type(1) > span:nth-of-type(1)\").html(\"Next Steps\");\n vwo_$(\"h2 strong span\").vwoCss({ \"font-size\": \"1.25rem\" });\n vwo_$(\"#success figcaption.hero-content.slim\").each(function () {\n if (vwo_$(\".success-msg .col\").length) vwo_$(\".success-msg .col\").append(this);\n });\n const whatsNextParent = document.querySelector('.whats-next');\n\n if (whatsNextParent) {\n // Create a new section element with the class 'bg-gray' and a div with the class 'container'\n const containerDiv = document.createElement('div');\n containerDiv.classList.add('container', 'my-4');\n\n const sectionElement = document.createElement('section');\n sectionElement.classList.add('bg-gray', 'py-5');\n\n // Move all children of .whats-next into the new section.bg-gray element\n Array.from(whatsNextParent.children).forEach(childElement => {\n\n // Check if the child element has the classes 'd-block', 'd-sm-flex', and 'py-4'\n if (!childElement.classList.contains('d-block') && !childElement.classList.contains('d-sm-flex') && !childElement.classList.contains('py-4')) {\n containerDiv.appendChild(childElement.cloneNode(true));\n whatsNextParent.removeChild(childElement);\n }\n });\n\n // Append the section.bg-gray element into the div.container\n sectionElement.appendChild(containerDiv);\n\n const heroElement = document.querySelector('.hero.hero-gym');\n // Append the new container with filtered elements to the body of the document\n if (heroElement) heroElement.insertAdjacentElement('afterend', sectionElement);\n }\n const leadParagraph = document.querySelector('.bg-gray p.lead');\n const phoneNumber = document.querySelector('.bg-gray a.phone').innerHTML;\n if (leadParagraph) {\n leadParagraph.classList.add('px-0', 'px-lg-5', 'px-xl-0');\n // Update the content of the paragraph with the dynamically fetched phone number\n leadParagraph.innerHTML = `Our gym staff will reach out to you to schedule a time to pick up your access passes.\n Or if you’re excited to get in here, just call us at ${phoneNumber}.`;\n }\n /* EDITELEMENT */\n vwo_$(\".mr-4 > h2:nth-of-type(1) > strong:nth-of-type(1) > span:nth-of-type(1)\").html(\"Download the AF app\");\n /* EDITELEMENT */\n vwo_$(\".my-4 > div:nth-of-type(1) > p:nth-of-type(1) > span:nth-of-type(1)\").html(\"Using the AF App, you can access the club 24/7 as well as any Anytime Fitness worldwide.\");\n if (vwo_$('.next-step-1').length <= 0) {\n const iconGpsMarkers = document.querySelector('.icon-gps-markers');\n const iconGroupEx = document.querySelector('.icon-groupex-fill');\n const iconMobilePhone = document.querySelector('.icon-mobile-phone');\n if (iconGpsMarkers) {\n // HTML content to be inserted\n const htmlContent = '
1. Get Your Access Pass
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2. Get FREE Consultation
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3. Download the AF App
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Join Facebook Page
';\n\n // Select the parent element with the class .cta and the second col-sm-4 element\n const ctaParent = document.querySelector('.cta');\n const secondCol = ctaParent.querySelector('.col-sm-4:nth-of-type(2)');\n\n if (ctaParent && secondCol) {\n // Append the new anchor element to the second col-sm-4 element\n secondCol.appendChild(newAElement);\n }\n const container = document.querySelector('.cta .row');\n\n if (container) {\n // Get the col-sm-4 elements\n const colElements = container.querySelectorAll('.col-sm-4');\n\n if (colElements.length >= 2) {\n // Swap the position of the first two col-sm-4 elements in the container\n const firstElement = colElements[0];\n const secondElement = colElements[1];\n\n // Insert the second element before the first element to switch positions\n container.insertBefore(secondElement, firstElement);\n }\n }\n const iconBinoculars = document.querySelector('.cta span.icon.icon-binoculars');\n if (iconBinoculars) {\n const newIcon = document.createElement('i');\n newIcon.classList.add('icon-binoculars2');\n iconBinoculars.parentNode.replaceChild(newIcon, iconBinoculars);\n }\n const iconPin = document.querySelector('.cta span.icon.icon-pin');\n if (iconPin) {\n const newIcon = document.createElement('i');\n newIcon.classList.add('icon-geo');\n iconPin.parentNode.replaceChild(newIcon, iconPin);\n }\n const staffedHoursHeader = document.querySelector('.staffed-hours h2');\n if (staffedHoursHeader) {\n // Capitalize only the first letter of the text content\n let textContent = staffedHoursHeader.textContent;\n staffedHoursHeader.textContent = textContent.charAt(0).toUpperCase() + textContent.slice(1).toLowerCase();\n }\n vwo_$(\".mr-4\").vwoAttr({ \"class\": { \"removedClasses\": [\"mr-4\"] } });\n vwo_$(\".d-block > div:nth-of-type(2)\").vwoAttr({ \"class\": { \"addedClasses\": [\"d-flex\", \"flex-column\", \"flex-sm-row\", \"app-links\", \"justify-content-center\", \"mt-4\", \"pt-2\"] } });\n }\n\n // Contact Us\n if (currentUrl.toLowerCase().includes(\"contactus\")) {\n let aside = document.querySelector('aside');\n if (aside) aside.style.display = 'none';\n const diffText = document.querySelector('.navbar li:nth-of-type(1) a').innerHTML;\n const formHeader = document.querySelector('.form-header');\n\n if (diffText && formHeader) {\n // Create a new h1 element with class 'step-header' containing the diffText\n const newH1 = document.createElement('h1');\n newH1.classList.add('step-header', 'text-center');\n newH1.innerHTML = diffText;\n\n // Create another h1 element with text 'Join Now'\n const joinNowH1 = document.createElement('h1');\n joinNowH1.innerHTML = 'Join Now';\n\n // Append the joinNowH1 element before the new h1 element and diffText\n newH1.append(joinNowH1);\n\n // Prepend the new h1 element with class 'step-header' to the form header\n formHeader.prepend(newH1);\n\n }\n }\n\n if (currentUrl.toLowerCase().includes(\"plans\")) {\n let modalElement = document.createElement(\"div\");\n modalElement.className = \"modal\";\n modalElement.id = \"afpModal\";\n modalElement.setAttribute(\"tabindex\", \"-1\");\n modalElement.setAttribute(\"role\", \"dialog\");\n modalElement.setAttribute(\"aria-labelledby\", \"afpModal\");\n modalElement.setAttribute(\"aria-hidden\", \"true\");\n\n let modalDialog = document.createElement(\"div\");\n modalDialog.className = \"modal-dialog\";\n modalDialog.setAttribute(\"role\", \"document\");\n\n let modalContent = document.createElement(\"div\");\n modalContent.className = \"modal-content\";\n\n let modalHeader = document.createElement(\"div\");\n modalHeader.className = \"modal-header\";\n let h5Title = document.createElement(\"h5\");\n h5Title.className = \"modal-title\";\n h5Title.id = \"afpModal\";\n h5Title.innerText = \"*APPLE FITNESS+ TERMS & CONDITIONS\";\n let closeButton = document.createElement(\"button\");\n closeButton.type = \"button\";\n closeButton.className = \"close\";\n closeButton.id = \"closeModalBtn\";\n closeButton.setAttribute(\"data-dismiss\", \"modal\");\n closeButton.setAttribute(\"aria-label\", \"Close\");\n closeButton.innerHTML = `×`;\n\n modalHeader.appendChild(h5Title);\n modalHeader.appendChild(closeButton);\n\n let modalBody = document.createElement(\"div\");\n modalBody.className = \"modal-body\";\n modalBody.innerHTML = `\n
Fitness+ Trial Offer: Offer open to new Anytime Fitness®️ customers, local residents to participating locations in the United States & Canada, only. Photo ID required. Offer valid for 1 or 7 days’ (as applicable) access to participating Anytime Fitness location plus up to 3 months access to Apple Fitness+℠ beginning on eligible device activation. Prior Fitness+ subscribers will qualify for 2 months. Fitness+ requires a subscription & Apple ID with payment card on file. After trial ends, payment card on file will be charged $9.99/month & subscription automatically renews until cancelled. Apple may change the subscription price at its discretion, other terms & Apple Privacy Policy apply; see the applicable terms. Offer requires use of the Anytime Fitness mobile. Offer limited to 1 subscription per Family Sharing group, Apple IDs already associated with a trial or subscription for Fitness+ are not eligible. Valid only for Fitness+ in the United States & Canada. Fitness+ requires iPhone 8 or later with iOS 16.1 or later, or Apple Watch Series 3 or later with watchOS 7.2 or later paired with iPhone 6s or later with iOS 14.3 or later. Fitness+ is a registered trademark of Apple Inc. Apple is not a sponsor of this promotion. No cash value, not valid with any other offer, no refunds or credits. Each Anytime Fitness location is independently owned & operated. Void where prohibited.
\n
Existing Anytime Members: Offer open to existing Anytime Fitness®️ members of participating locations in the United States & Canada, only. Offer valid for access to Apple Fitness+℠ access begins on eligible device activation & continues for 3 months. Fitness+ requires a subscription & Apple ID with payment card on file. Reactivation of the offer is required every 3 months to maintain access. If free access ends payment card on file will be charged $9.99/month & subscription automatically renews until cancelled. Apple may change the subscription price at its discretion, other terms & Apple Privacy Policy apply; see the applicable terms. Offer requires use of the Anytime Fitness mobile application. Offer limited to 1 subscription per Family Sharing group, Apple IDs already associated with a trial or subscription for Fitness+ are not eligible. Valid only for Fitness+ in the United States & Canada. Fitness+ requires iPhone 8 or later with iOS 16.1 or later, or Apple Watch Series 3 or later with watchOS 7.2 or later paired with iPhone 6s or later with iOS 14.3 or later. Fitness+ is a registered trademark of Apple Inc. Apple is not a sponsor of this promotion. No cash value, not valid with any other offer, no refunds or credits. Each Anytime Fitness location is independently owned & operated. Void where prohibited.
\n `;\n\n modalContent.appendChild(modalHeader);\n modalContent.appendChild(modalBody);\n\n modalDialog.appendChild(modalContent);\n\n modalElement.appendChild(modalDialog);\n\n document.body.appendChild(modalElement);\n\n const modal = document.getElementById('afpModal');\n const openModalBtn = document.getElementById('openModalBtn');\n // const openModalBtn = document.querySelector('.btn-modal');\n const closeModalBtn = document.getElementById('closeModalBtn');\n const modalWindow = document.querySelector('.modal-dialog');\n // const cancelBtn = document.getElementById('cancelBtn');\n // const confirmBtn = document.getElementById('confirmBtn');\n\n // Open modal function\n function openModal() {\n modal.style.display = 'block';\n }\n\n // Close modal function\n function closeModal() {\n modal.style.display = 'none';\n }\n\n // Event listeners for opening and closing the modal\n openModalBtn && openModalBtn.addEventListener('click', openModal);\n closeModalBtn && closeModalBtn.addEventListener('click', closeModal);\n // cancelBtn.addEventListener('click', closeModal);\n\n // Close modal if user clicks outside of it\n window.addEventListener('click', function (event) {\n if (event.target === modalWindow) {\n closeModal();\n }\n });\n\n // Optional: Close modal with Escape key\n document.addEventListener('keydown', function (event) {\n if (event.key === 'Escape' && modal.style.display === 'block') {\n closeModal();\n }\n });\n\n\n let elements = document.querySelectorAll('.display-plans .item');\n elements.forEach(element => {\n element.style.boxShadow = '0 0 10px 0 rgba(0, 0, 0, 0.2)';\n });\n }\n\n // Miscellaneous Global Styling\n /* EDITELEMENT */\n vwo_$(\".p-2 > p:nth-of-type(2)\").vwoAttr({ \"class\": { \"removedClasses\": [\"mb-0\"] } });\n /* EDITELEMENT */\n vwo_$(\".step-header\").vwoAttr({ \"class\": { \"addedClasses\": [\"mt-md-4\"] } });\n /* EDITELEMENT */\n vwo_$(\".form-footer\").vwoAttr({ \"class\": { \"addedClasses\": [\"mt-4\", \"pt-2\"] } });\n\n /* CONTENT */\n vwo_$(\"#plans > div:nth-of-type(1) > div:nth-of-type(1) > h1:nth-of-type(1) > strong:nth-of-type(1)\").replaceWith(\"Select the plan that
works for you.\");\n /* EDITELEMENT */\n vwo_$(\"#plans > div:nth-of-type(1) > p:nth-of-type(1)\").vwoAttr({ \"class\": { \"addedClasses\": [\"text-gray\"], \"removedClasses\": [\"text-white\"] } });\n /* EDITELEMENT */\n vwo_$(\".col-md-4 > a:nth-of-type(1)\").vwoAttr({ \"class\": { \"addedClasses\": [\"btn-outline-primary\", \"fw-800\"], \"removedClasses\": [\"btn-white\"] } });\n /* CONTENT */\n vwo_$(\".disclosure .mt-0\").replaceWith(\"
Terms & Conditions
\");\n /* CONTENT */\n vwo_$(\".disclosure .mt-4\").replaceWith(\"
For California Residents
\");\n\n // Style continue/submit button on all pages with steps and contact us page\n /* CUSTOM CODE */\n if (vwo_$(\".steps\").length > 0 || currentUrl.toLowerCase().includes(\"contactus\")) {\n /* EDITELEMENT */\n vwo_$(\".btn-rounded\").vwoAttr({ \"class\": { \"addedClasses\": [\"btn-continue\"], \"removedClasses\": [\"btn-primary\", \"btn-border\", \"btn-sml\", \"btn-white\"] } });\n }\n\n // Don't show old disclosures on step pages\n if (vwo_$(\".steps\").length > 0) {\n let disclosure = document.querySelector('footer.signup .container');\n if (disclosure) disclosure.style.display = 'none';\n let aside = document.querySelector('aside');\n if (aside) aside.style.display = 'none';\n }\n\n vwo_$(\"main\").vwoCss({ \"visibility\": \"visible !important\" });\n }); // document.ready\n\n // ## After making the changes clear the interval\n clearInterval(window.vwoInterval1733956191);\n } // footer.length\n}, 300);\n/* Move step header outside of form-container so that max-width is larger */\n if (window.vwoInterval1695804312108) {\n clearInterval(window.vwoInterval1695804312108);\n}\nwindow.vwoInterval1695804312108 = setInterval(function () {\n if (vwo_$('footer').length) { // ## Or whatever element you want to check for the presence.\n\n /* CUSTOM CODE */\n vwo_$(document).ready(function ($) {\n let currentUrl = window.location.href;\n if (currentUrl.toLowerCase().includes(\"billing\")) {\n vwo_$(\".error-item li.text-left.text-white\").vwoAttr({ \"class\": { \"removedClasses\": [\"text-white\"] } });\n const onlineSignupLoaderImg = document.querySelector('img[src=\"/img/OnlineSignupLoader.gif\"][align=\"middle\"]');\n const bgDarkPurpleElement = document.querySelector('.bg-dark-purple');\n // Check if the img element does not have style=\"display: none\"\n if (onlineSignupLoaderImg && onlineSignupLoaderImg.style.display !== 'none') {\n // Select and hide the element with the class .bg-dark-purple\n if (bgDarkPurpleElement) {\n bgDarkPurpleElement.style.display = 'none';\n }\n } else {\n bgDarkPurpleElement.style.display = 'block';\n }\n }\n });\n }\n}, 300);\n \n");vwo_$('head').append(_vwo_sel);return vwo_$('head')[0] && vwo_$('head')[0].lastChild;})("HEAD")}}, R_736710_452_1_2_0:{ fn:function(log,nonce=''){return (function(x) { if(!vwo_$.fn.vwoRevertHtml){ return; }; var ctx=vwo_$(x),el; /*vwo_debug log("Revert","content",""); vwo_debug*/; el=vwo_$('[vwo-element-id="1739555729706"]'); el.revertContentOp().remove();})("HEAD")}}, C_736710_452_1_2_1:{ fn:function(log,nonce=''){return (function(x) {var el,ctx=vwo_$(x); /*vwo_debug log("rearrange2",".step-header"); vwo_debug*/el=ctx,vwo_$("#account > div:nth-of-type(1)").not('[vwo-op-1739555665014=""]').length&&el.each((function(){vwo_$(this).find("script").remove();var t=vwo_$("#account > div:nth-of-type(1)"),o=vwo_$(".form");t.length&&t.attr("vwo-op-1739555665014",""),o.length?o.before(this):t.append(this)}));})(".step-header")}}, C_736710_216_1_2_0:{ fn:function(log,nonce=''){return (function(x) {try{window.vwoInterval1695804312107&&clearInterval(window.vwoInterval1695804312107),window.vwoInterval1695804312107=setInterval((function(){vwo_$(".text-center.lead").length&&(vwo_$(document).ready((function(t){var e=window.location.pathname.split("/")[1];vwo_$("#select-plans").append(`
\n \t
Begin your journey with us
\n
Congratulations on taking the first step towards a healthier you! Let’s kickstart your journey.
\n
Benefits Include:
\n
\n \t
Secure gym access 24/7
\n
Personalized coaching support
\n
Monitor progress with the AF app
\n
Access to Apple Fitness+ for free*
\n \t\t
\n
\n
Inquire about membership now. Share your details with us, and get set to schedule your personalized gym visit. We can’t wait to welcome you!
\n Inquire Now\n \t
`),vwo_$(".submain").append(`
\n
\n
\n
Need assistance? Reach out!
\n
We can tailor a plan to meet your specific needs.
\n
\n
\n Try Us Free\n
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`),vwo_$(".terms").length<=0&&vwo_$("footer").prepend('
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Terms and Conditions
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By providing your contact information, you consent to be contacted by Anytime Fitness, LLC, its affiliates, master franchisees and/or its franchisees and their authorized designees, through email, telephone, text message, or by other means, some of which may be from an automated service, as well as any other communication described in our Privacy Policy, which can be found at: https://www.anytimefitness.com/privacy/. For mobile messaging, message and data rates apply and consent is not required to become a member. Data collected will be sent outside your jurisdiction and to the United States and will be governed by our Privacy Policy, as it may be updated or amended. Full terms and conditions can be found at: www.anytimefitness.com or your local Anytime Fitness club.
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Train Smarter, Not Harder: The Power of Periodization Training

Periodization can optimize your strength training by varying intensity, rep ranges, and recovery for long-term gains without burnout.

October 21, 2024

By Anytime Fitness

When it comes to the daily practices of high-level athletes, quality sleep, smart training, and dialed-in nutrition are the secret sauce to peak performance. What many don’t see, however, is that the pros don’t go full throttle every day — there’s strategic design behind their methods, like cycling through phases of training in an effort to balance intensity, focus, and volume over time. Following a periodized approach helps the body gradually build strength and endurance, setting the foundation for safe (and sustainable!) progress.
Just like the weather changes throughout the year, your strength training should, too.
In strength training, consistency is key to achieving fitness goals — but staying on cruise control with little to no variety can stall your results and leave your gains to chance. Our bodies become less responsive to the same old stimuli. Instead of riding the highs and lows of intensity, we work out just hard enough to feel the burn but don’t go far enough for true progress.
Enter: periodization training. This smart approach guides the body through predetermined cycles, each one assigned its own focus and intensity level. Moving through a series of specific phases keeps the body guessing as it forces continuous adaptation and growth. Let’s talk about how periodization can help you achieve your long-term fitness goals faster. We’ll cover:
What is periodization?
The benefits of periodization
Types of periodization
How to create a periodized workout plan

What is periodization in weight training?

Periodization breaks your training into phases with different focuses — building muscle, pushing limits, and recovering. In the realm of strength training, periodization is characterized by changing up variables like rep ranges, tempo, sets, and intensity in a series of well-planned phases to target specific goals.
As your intensity notches up, then your volume should scale down — and vice versa. This strategy helps fine-tune your workouts for the milestones you’re working toward.

The benefits of strength training periodization

Whether you’re newer to strength training or have been lifting for years, understanding strength training periodization can take your fitness to the next level.
In pursuit of their goals, many training devotees unknowingly settle into the middle ground, hovering at moderate training intensities that neither allow the body to fully recover or break through to new heights.
Strength training periodization provides a structured plan to help your body adapt to new challenges without overloading it. Among its advantages, periodization has the power to:
Reduce your risk of injury. Planned recovery and lower training intensities reduce the risk of injury. Instead of constantly pushing the body to its limits, periodization gives the muscles, joints, and connective tissues time to recover and adapt. This promotes longevity in training as it allows the body to rebuild stronger and more resilient after periods of stress.
Pump up your progress. Keeping workouts challenging and varied helps the body push past plateaus — whether it’s upping the ante on intensity, switching up exercises, or varying the total number of reps. This keeps the muscles guessing, prevents stagnation, and drives progress toward your weight training goals.
Help your muscles adapt. Targeting different aspects of strength, power, and endurance over time improves muscle adaptation. Alternating between phases of training intensities, volume, and recovery trains your muscles to adapt to different stressors, promoting faster growth and greater strength gains.

Related: Overtraining Syndrome: What It Is and What You Need to Know

Periodized phases: The long, medium, and short of it

The periodization strength training model from NASM consists of three levels — stabilization, strength, and power — broken down into five distinct phases, each designed to help build up a strong foundation and progress toward peak physical performance:

Phase 1: Stabilization endurance

Phase 2: Strength endurance

Phase 3: Muscular development

Phase 4: Maximal strength

Phase 5: Power

Phase 1: Stabilization endurance training

Stabilization endurance training builds core stability, endurance, and proper posture during movements. Advanced athletes and advanced strength trainers use stabilization for active recovery, otherwise known as a deload phase. With light to moderate weights and higher rep ranges, the focus is all about mastering movement quality. This phase improves joint mobility, core strength, and overall endurance.

Phase 2: Strength endurance training

This phase brings in superset techniques, where you pair a strength-focused move with an endurance exercise right after with little to no rest in between. (Think: a bench press followed by a push-up, or a barbell squat followed by a single-leg squat.) The result is a one-two punch that builds muscle and boosts stamina.

Phase 3: Muscular development training

Also referred to as hypertrophy, the muscular development training phase is all about incorporating higher volume workouts with moderate weights and more reps. It’s intended to prime the body for more intense training phases later on by increasing volume and intensity — that means more sets, lower reps, and more exercises per body part.

Phase 4: Maximal strength training

Characterized by pushing your body’s limits, this phase zeroes in on low rep range, high intensity sets designed to help you increase your one-rep max. Maximal strength training challenges your muscles to handle maximum loads.

Phase 5: Power training

Power training is where strength and speed intersect. You’re exerting maximum effort in the shortest amount of time, combining heavy weights with high-powered movements. In periodization, power training is typically seen as the most technical phase because it translates the muscle and strength gains from previous phases into generating force rapidly.
Note: It’s common for most people to cycle through phases 1 and 2 during their training schedule. Phases 3, 4, and 5 are optional based on your personal goals and abilities. An Anytime Fitness Coach or other fitness professional can help you determine which phases should be part of your specific training cycle.

Types of periodization: Linear vs. undulation

To optimize performance, there are two main types of strength training periodization: linear and undulating. Each offers a unique approach to structuring workouts — the key differences lie in how the intensity and volume levels are adjusted over time.

Linear periodization

With linear periodization, steady and predictable progression wins the race. This method ramps up heavier weights with fewer reps as you cycle through each periodized phase. Linear periodization typically starts out with higher reps and lighter weights to build on endurance levels before moving toward max strength and power.
Here’s an example for someone looking to increase overall muscle strength as well as add muscular size:
Week 1–4: Stabilization endurance training
Week 5–8: Strength endurance training
Week 9–12: Muscular development (hypertrophy) training
Linear periodization is ideal for those newer to strength training, recovering from injury, or for those who need an extended focus on building stability.

Undulating periodization

Undulating periodization switches up the volume, intensity, and exercises within a weekly program, so you’re focusing on different goals with each workout. Instead of progressing in a straight line, undulating periodization brings in multiple phases of training spread across different workouts in your weekly program. Changing the focus of your workouts throughout your week can help you avoid boredom in the gym and add variety to your routine in a structured way.
For example:
Monday: Stability training
Wednesday: Strength training
Friday: Power training
The variation with this approach allows for heavier and lighter training days, giving your muscles time to heal without hindering progress.

How to make periodization work for you

There is, of course, no one size fits all for a periodization plan — it’s a constantly evolving puzzle as you try to keep your (very specific!) goals, workout levels, and recovery needs in check. Here are a few tips to keep in mind when working with a Coach to determine a periodized plan that works for you.

1. Find balance in periodization training.

We want it all, right? Bigger muscles, greater gains, and peak performance. Balancing these goals means you need to be strategic and planful in an effort to avoid overtraining and neglecting major focus areas.

2. Prepare to pivot.

Life doesn’t always go as expected — work, personal matters, stress, or sickness can throw things off. Your periodized training plan needs to have an element of flexibility factored in to accommodate the occasional surprise. Just like pro athletes and their trainers make room for real-time changes, your expert Anytime Fitness Coach can help you fine-tune the right progression for your plan.

3. Plan ahead for strength training periodization.

A periodized strength training program hits on variables like strength, endurance, and hypertrophy — but working on some of these simultaneously could hinder your progress. It’s important to understand when it’s time to focus on each and how long you should prioritize one variable over another.
For instance, if you try to build muscle size and max out strength all at once, you’ll likely hit a wall. Focus on hypertrophy for 6–8 weeks, then shift to heavier weights and lower reps for strength gains. This way, each goal gets its time to shine, and you’ll see better results without burning out.
Proper planning is a non-negotiable. Talk to your Anytime Fitness Coaches, who have the know-how and expertise to tailor your plan, guide you through each phase, and keep things progressing.

A final word on periodization training

To fully embrace strength training periodization, it’s all about incrementally introducing structure into your routine. Start things off with stabilization training. Aim to conquer one phase at a time, whether you’re building endurance or looking for power gains, and give your body the space it needs to adapt. Ease into it and let each phase build on the last.
Last, but certainly not least, trust the process — remember that periodization drives you forward, even when the results feel slow to show.
Reminder: The Evolt 360 body composition scanner, available in many Anytime Fitness gyms, offers more than 40 unique measurements — from body fat percentage to muscle mass — to help you track your progress.

More strength training tips

How to Do a Lat Pulldown With Perfect Form for Max Gains
Powerful Leg and Back Workout for a Stronger Posterior Chain
How to Increase Bench Press Weight: The Secret to Bigger PRs
What Is Pre-Workout? How to Maximize Gains
More Muscle, Less Fat: A Body Recomposition Guide

Ready to try periodization training? Team up with an Anytime Fitness Coach for one-on-one training to get a customized periodization plan aligned to your personal goals.

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