Fitness Beginner to Intermediate: How To Go Up A Level

By Lavanya

Jan 27, 202512 mins read

Fitness Beginner to Intermediate: How To Go Up A Level

Begin where you are and build from that, as we say around these parts. We all have to start somewhere - none of us is born a pro. So, start from where you are at and keep going from there. Keep showing up for yourself and you will see your fitness levels, your endurance, your cardiovascular health go up. 


But sometimes, in the manner of "into every life some rain must fall", things stop going on an even keel. You hit the dreaded plateau. Even though you have been mindful of all that you should be mindful of, the merry fit vehicle has seemingly ground to a stop. Your newbie gains have ground to a halt. You have stopped skipping ahead to the next weight category. Possibly, you are unable to meet your previous best 5k time. 


Before breaking down into this, the most important thing to know is: this is normal. Absolutely normal to not just go barreling upwards week after week. Just imagine, if you keep losing 0.5 kilos week after week, pretty soon you will be a shadow of your former self. So, sometimes your plateau may well be your body pumping the breaks, issuing you a caution notice. 


But, if you have been training safely for a while, you are not an absolute beginner but more an advanced trainee and would like to go up to the next level, let's see the ways and means of doing so. 


Moving from your beginner program to intermediate level


1. Take an audit of where you are:


Firstly, take an audit of where you are. What do your beginner workouts look like? What is your rate of perceived exertion (RPE)? Are you finishing your strength training routine strong and charged up or do you feel beat up and something dragged through a hedge? Are you able to carry on a conversation with your running / walking partner or are you wheezing audibly?


This is an excellent indicator of your level. If your response is the latter for both, then the first thing you need to do is dial it down a notch. Sometimes doing much is as bad as too little. You might be hurting yourself doing so and your body might be stressing itself too much, grabbing on to the plateau as a means of protecting itself. 


If your response is the former, your RPE is middle range, you have plenty of gas in the tank and want to kick things up a notch, then you are ready to move to a more advanced level, 


2. Increase the intensity of your workouts: 


Fitness Beginner to Intermediate: How To Go Up A Level

In strength training, a great way to go up a level is to increase rep range. If you are currently doing 3 rounds of 15 squats, go up to 20 reps. Or one more round. Or both. The increased workload will definitely have an impact on your muscle groups. Another thing to try out is doing fewer reps but going up a weight class. 


In endurance exercises, the way to move forward is to improve your mileage gradually. An increase of 10% weekly is a safe and sustainable way to build on your existing solid foundation. 


3. Compound exercises are excellent intermediate exercises.


Instead of putting the weights down after doing goblet squats (for example), smoothly move into bent over rows, before rounding it all off with some overhead squats. The added intensity of a compound movement is one of the best ways of increasing work capacity in a short amount of time. 


Similarly, instead of running or walking at the same steady pace, switch things up with a 30-20-10 routine - 30 seconds of slow jog, 20 seconds of a faster run and the final 10 seconds of all out sprint. Start with five rounds and based on your recovery time, increase that. 


4. Challenge your body:


all training routines need to challenge your body's different muscle groups. One easy way to do this is by means of a gradual progressive overload. If your next block of training is for 12 weeks, aim to go up a level every 4 weeks. Do your training with proper form and maximum effort the next four weeks before moving up. 


Whether you work with machines or free weights, gradual progressive overload is a safe and sensible way to progress. 


5. Get a personal trainer or work with a coach:


Fitness Beginner to Intermediate: How To Go Up A Level

Trained professionals come in handy wherever you are in your fitness journey. Whatever your strength levels, getting a workout program crafted by a seasoned professional is a good investment. Not only will they be able to make sure you are doing your advanced workout routine with good form, they will also be able to ensure the jump to the next level is gradual. 


Sudden shifts in your experience level must be handled carefully so that you don't end up injuring yourself. 


6. Push the tempo: 


It is all nice and fine to talk about weight classes but what if all you have are a few free weights? Are you destined to remain at the same lifting level, do the same workout routine till you are bored stiff? 


Even if you do not have heavy weights to challenge you, you can still do intermediate level work using tempo. Say you are currently doing 5 sets of 15 squats with your 20 kilo kettlebell. If you cannot get hold of a 24, introduce tempo into your workouts. Slow things down as you sit in your squat. Stand up nice and tall and count out loud - do not get down to your deepest level till you hit 5. Want another variation? Do 1.5 squats - do one full squat and then a half squat. 


7.Spend some time in the kitchen:


Fitness Beginner to Intermediate: How To Go Up A Level

Whether you are keen on building your muscle mass, increasing the amount of weight you are clearing or too bothered by your lack of progress in the weight room and so, want to try different things, the room you ought to be hanging out in is your kitchen. Good nutrition is always the key and as the intensity and work capacity goes up, without the sound backing of plentiful protein, healthy fats, good carbs and fibre, your efforts may not bear fruit. 


Strength gains do not happen solely in the gym. Improving your fitness level will only be possible if your nutritional needs are met. If you haven't been able to progress in your weight class or beat your run time, audit your meal plan. 


Whether you are a newbie, an intermediate trainee or an advanced lifter, there are some absolutes in the world of training: performing each exercise with good technique and proper form, never rushing it; paying attention to rest and recovery; nourishing your body with good food and getting plenty of good sleep. These are non-negotiables, no matter what your specific goals may be. 


Looking to build muscle, change your routine, or level up? Get in touch with us, our team will guide you!