Beginners' gym training guide for Kuntokeskus Balance

The purpose of this thesis was to create a beginners’ gym training program with a guide video for Kuntokeskus Balance and its new customers to have an efficient and clear way of starting their resistance training. The commissioning party was Kuntokeskus Balance, which is a Kajaani-based gym offering gym and fitness related services from gym memberships and personalized gym programs to supplements and sports massages. The thesis searched answers for the following questions: 1) Is it safe for a 13-year-old to start resistance training? 2) What should be considered when creating resistance training programs to 13- to 18-year-old adolescents? This thesis was a development task-based work. The product (gym training program) was made by using a service design toolkit model. This model uses four different stages when creating a service. These stages are defining objectives, learning from custom-ers’ point of view, finding a solution, and finally testing and gathering feedback. The final product was two different resistance training programs for beginners; one being full body workout and the other one being an upper and lower body split program. The program gives exercises, repetition ranges, general infor-mation on resistance training and progress. Along with these, the programs include a guide video how to perform the exercises and comments on the focus in each exercise. The theory part provides information on how resistance training is performed with a correct form and weights, and when the training does not have negative impacts on growth plates of the adolescent. The theory section also maintains that there are no serious risks for injuries as long as training guidelines and recommendations are followed. The product itself has not been yet published to the public due to time constrains and unexpected issues at the time of the thesis presentation but it is available in YouTube on the commissioning party’s channel. The product is intended to be published to new and current customers of Kuntokeskus Balance during June 2022 by the commissioning party. With unexpected issues delaying the progression of thesis, the author was not able to test the program and guide video with real customers to evaluate its usefulness and gather feedback. In the future, the testing should be conducted to further improve the guideLiitteenä ohjelmat & opastusvideo1