Here are 7 widely accepted principles across the fitness industry that everyone should take into account when programming for optimal results.

Specificity: The SAID principle (Specific Adaptation to Imposed Demand) embodies the idea of specificity. It basically states that to improve performance for a particular skill, training must target that specific activity.

Overload: The exercise must apply a stimulus that is greater than what the body is accustomed to. The overload demands that the body adapt and subsequently accommodate a higher level of performance.

Progression: Often described with the overload principle as "Progressive Overload." It means the training stimulus (weight) must progressively increase as the body adapts to the existing level. Without progression, performance may stall.

Reversibility: This is the principle of "use it or lose it." Any improvements in performance, like strength, endurance, and skill, will be significantly reduced if training ceases. If a person stops training or reduces intensity, the body will revert to a pre-training state.

Individualization: Each individual responds differently to training stimuli, influenced by factors such as biological age, training age, genetics, fitness level, health status, lifestyle stress, and recovery rate

Variation: Stone and colleagues suggested that a lack of training variation can result in a monotonous program and overtraining. When individuals perform the same exercises with the same intensity, the body will become stagnate in progress, leading to a possible overtraining