Updated June 08, 2015.

The best training program for you is one that matches your lifestyle and helps you achieve your goals -- fitness, weight loss or health maintenance or recovery. You might be training for sports, weight loss, body shape and muscle, weightlifting, or general health and well-being. A 'workout' is a single session and a 'program' is series of workouts designed to achieve a goal.

Whatever your aims, here are some key parameters to consider when you put together that program -- either by yourself or with the help of a qualified trainer.

Before you even get to the point of choosing exercises, cardio, intervals, weights, sets and repetitions, you need to consider these top-level factors.

Key Considerations in a Training Program

Age and gender. Although this does not apply to everyone, age and gender can impose limits on weight attempted and range of motion in joints like elbows, hips and knees. Adhere to the "progressive resistance training" basic rule: Start light, build strength and fitness, and don't overextend. This applies to cardio and interval training as well.

Pregnancy. Pregnant imposes certain restrictions, especially in the third trimester. Initially, you should ask your doctor before you continue or commence an fitness or weight training program if you are pregnant or suspect you are so. There is a reasonably long list of conditions in which aerobic exercise is not allowed, and other conditions for which it is advised with caution. Perhaps not surprisingly, less is known about weight training exercise, but caution is still prudent.

Existing health conditions. Fitness training is prescribed for an increasing variety of health conditions -- for prevention, treatment and in recovery and recuperation. You need to consult a doctor or appropriate exercise physiologist if you're recovering from a serious condition. Equally, you need to take advice from a specialist in physical activity for diabetes, orthopedic injury or abnormality, arthritis, or any other health condition that may need assessment and prescription of exercise limits.

Time and place allocation. The one thing that eventually dampens exercise enthusiasm is disappointment. Don't aim too high or be too ambitious when setting goals for fitness or weight loss for example -- and then get disappointed and give it up when you fail. Figure out how much time you can allocate and be satisfied with small incremental goals over longer time periods.

Set goals and time lines. Be modest with your goals and set achievable goals in the first instance, then reset the next goal a little further out and strive for that. Ensure a goal can be measured so that you know when you achieve it. Don't just say "fat loss" or "muscle building." Estimate how much and adjust down if you realize you went for too much too soon.

Sports. Be aware of the periodization principle. Break down your training program into four phases: pre-season, early season, in-season and off-season. Various intensities and frequencies of training apply as appropriate. For example, you may need to cut back weight training in-season and rest completely for a few weeks or more during the off-season. Compound exercises aimed at developing strength and power should be included for most competitive athletes.

Bodybuilding. Muscle development is your goal here. Compound and isolation exercises and a range of free weights and machines with sets and repetitions in the range 3 to 5 sets of 8 to 15 repetitions is what you should focus on.

Strength and weightlifting. Build general fitness with an all-round weight training program then ramp up the heavy lifting with sets in the range of 2 to 5, repetitions up to 5 or 6, and loads in the range of 75 to 90 percent. Concentrate on your particular goal -- general strength for sports and fitness, or get into powerlifting or Olympic lifting.

Super fitness. To be "superfit," you need to be strong, flexible, powerful, and have a high measure of aerobic and anaerobic fitness. Incorporate variety in your weight training. Include movement as well as static exercises. Weight training circuits are a good example. Add sprint or middle distance intervals for superior heart and lung function.

Fat Loss and body shaping. Implement a nutrition and exercise program for best results. You need to do cardio and weight training and follow a sensible and healthy eating plan. Enumerate goals for fat loss and assess your progress regularly.

Summary of Workout Program Creation

Once you have a clear view of your goals, build a workout schedule that suits those goals if you feel competent to do so. If not, consult an experienced personal trainer considering the resources on this site. Take a deep breath and pursue those goals until you achieve them.