Intermediate Level Fitness: Gym Workout Tips & Strategies

At the beginning of any fitness journey, there’s tons to learn and heaps of progress that can be made. You might focus on learning different exercises and understanding proper form and technique. And you might notice, you’re able to increase the weight you lift or how long you can run pretty quickly.

But what happens when you move past being a beginner in the gym? While you’re no longer a newbie, you also might not categorise yourself as advanced (at least, not yet!). On the good side, you’re recovering well, and you’ve adapted to your training regime – welcome to the intermediate level. 

In this article, we dig into how to take your beginner workout to the next level – intermediate. So, what is an intermediate-level workout? How can you continue to make progress and get closer to achieving your goals? And what’s the difference between intermediate vs beginner?

Understanding Intermediate Fitness: Progression & Goals

By now, you’ve likely developed a consistent gym routine. Arguably, this is one of the hardest parts, so it’s worth celebrating. But at the same time, your body feels ready to move past the basics. With a gym intermediate workout plan, you’ll notice you can start to specialise or take on a more specific programme tailored toward your goals.

Most beginner gym workouts are made for everyone and anyone, and usually have the general goal of just getting in shape. However, an intermediate gym workout routine for weight loss or an intermediate strength training programme set very specific goals with different exercises or training strategies targeted towards each goal. For instance, strength training will focus on building muscle mass and strength. In contrast, a weight loss programme may combine both cardio and strength training. 
One of the best things you can do at this advanced beginner stage is set a goal for yourself. This not only provides gym motivation but will also guide your gym routine. 

From Beginner to Intermediate: Making the Transition

Making the transition from beginner to intermediate might seem daunting at first. But looking at this stage in the game as a time when you can begin to refine and tailor your workouts can help you overcome this. 

You no longer need an introduction to the gym, nor do you need to develop a gym habit; you’ve already got it down. Now, it’s all about strategising and honing in on particular skills. You might even increase your workout frequency from three to four times a week. This will help accommodate any training volume increases and potentially help you reach your goals faster.

Exploring Specialised Intermediate Workouts

So, where should you specialise? Here are a few ideas from cardio intermediate workouts to intermediate CrossFit workouts and more.

Intermediate Crossfit Workout: Pushing Your Limits

At an intermediate fitness level, we can start to push the limits – and Crossfit will really test your abilities. An example of an intermediate Crossfit workout might include performing 40 burpees and alternating it with a 400-metre run for five to ten rounds. Other exercises in place of burpees could consist of push-ups, kettlebell swings, walking lunges, or air squats.

Cardio Intermediate Workout: Boosting Endurance

A cardio workout for the intermediate level may include something similar to the Crossfit workouts described above. Alternatively, it may also involve mixing exercises with biking or performing a cardio class.

Intermediate HIIT Treadmill Workout: Maximizing Efficiencies

An intermediate HIIT workout plan involving a treadmill is ultra-easy since many machines already have options for interval training. You can select a preset program, or you can make your own. 

For instance, you could alternate between running or sprinting and walking for 30 seconds to a minute each. You could also run on the treadmill for a minute or two, then hop off and do squats or another exercise in between to really burn out the legs!

Mastering Intermediate Interval Training

Where beginner interval training programmes often include stepping movements, intermediate interval training might start to incorporate more jumping exercises. For example, you might perform jumping squats instead of air squats. Instead of walking lunges, you might do jumping lunges. You may also want to try our HIIT Cardio classes to take your HIIT treadmill workout and interval training to the next level.

Intermediate Strength Training Program

A strength workout for the intermediate level usually means you won’t see progress every single time (like you may be used to at the beginner level). This means you’ll likely mix a heavy workout with a lighter one or even have a deload week where you don’t work out at all. 

Other ways to do this include doing a heavy workout followed by a light workout, then going hard at the next one again. Alternating in this way helps you make small incremental gains forward. 

Strengthening Your Intermediate Fitness

As mentioned, a vital piece of any gym routine at the intermediate level is to have a set goal and be working toward it. This may mean creating an intermediate-level workout schedule for yourself, with the idea being to increase your weights, sets, or volume a little bit each week (as opposed to each time as a beginner). In doing so, it may help to navigate this time with a personal trainer, instructor or professional who can guide you on what to do. 

Tips for Navigating the Intermediate Fitness Landscape

So, now we understand that setting a goal is key to strengthening your intermediate fitness, let’s take a closer look at some extra tips for the intermediate gym-goer:

1. Aim to up your training to four days a week.
2. Have a clear goal. Use the SMART (specific, measurable, attainable, realistic, and time-oriented) method for creating your goal.
3. Focus on getting stronger but don’t forget about mobility. This may mean incorporating dynamic stretches at the start of your routine, followed by static stretches at the end.
4. Focus on compound movements like the squat, bench press, or deadlift.
5. Remember, nutrition matters when it comes to gains in the gym! Consult with a nutritionist, dietician or one of our personal instructors regarding your diet and gym goals if needed.
6. Never compromise on form. Increasing weight is essential for gains but should never be done if it involves bad form. Always get your form down pat before increasing anything.
7. Record videos of yourself working out to better understand where your body is in space and how you can improve each movement.
8. Aim to do one program for at least 12 weeks.

Full Body Intermediate Workout Plan

A gym workout plan for the intermediate level can include the entire body. For instance, our HIIT Strength classes target the full body in various ways or our HIIT cardio classes build endurance and stamina. However, for a four-day workout schedule in the weight room, here is a quick example;

Day 1

Each day focuses primarily on one heavy lift while incorporating some accessory exercises. On this first day, perform the bench press to start for three sets of five reps (excluding your warm-up). Then, complete the same number of sets and reps for the barbell row, shoulder press, and dumbbell row.

Day 2

This is your heavy squat day! Start with three sets of ten reps of barbell squats, followed by the same sets and reps of the Bulgarian split squat, leg press, and power clean.

Day 3

Start with a heavy overhead press for three sets of five, followed by the lat pull-down, close-grip bench press, a barbell curl, and a tricep curl.

Day 4

Begin with a heavy deadlift for three sets of ten, then the front squat, good morning, and bicycle crunch exercises. 
Make sure to perform a good warm-up beforehand and finish each session off with an easy cooldown.

Common Intermediate Workout Questions

If you’ve got more questions, we’ve got answers. Check them out below.

How long should an intermediate workout be?

Most intermediate workouts last about 60 minutes. However, this depends on your specific intermediate training plan.

Am I Beginner or Intermediate in the gym?

Usually, what sets an intermediate apart from a beginner is that they’ve consistently been going to the gym for three to six months. An intermediate will also begin to notice that they aren’t making progress like they once used to, indicating a need for a more complex workout plan.

When should I move from beginner to intermediate in the gym?

You should move to an intermediate workout routine when you start to notice you are no longer making progress, or things have become “easy.” You’ll notice you’re recovering well and can challenge yourself more.

How Aura Leisure Can Advance Your Fitness Levels

No matter whether you’re a beginner or intermediate level of fitness, our team at Aura Leisure is here to help you get closer to your goals. With various group fitness classes and more, it’s easy to find a workout that suits you, your lifestyle, and your needs. 

Take your fitness to the next level with an Aura Leisure membership today!