The 8 Spokes of a Well-rounded Fitness Program

In Buddhism, the Eight-Spoked Wheel represents the Noble Eightfold Path—a guide to living with wisdom, ethical conduct, and mental discipline. Physical fitness can be viewed with a similar path of guiding principles. I call it the VIP FART principle (silly, yes, but effective!). Each “spoke” of this wheel supports a balanced, sustainable, and mindful fitness journey.

Creating a well-rounded fitness routine isn’t just about working out more—it’s about working out smarter. Just like a wheel needs all its spokes to roll smoothly, your body needs a balance of different training elements to stay strong, healthy, and pain-free. 

• Volume
• Intensity
• Progression
• Frequency
• Adaptation
• Rest
• Type

Let’s break it down:

1. Volume – Amount of work

Typically, this is measured in time or weight, but it mainly depends on the type of workout. It could be:

• Cardio: How far? How many steps? How much time?
• Strength: How many sets and reps you do, and how much weight you lift
• Flexibility: How much time is dedicated to stretching

2. Intensity – How hard you work

Intensity is about effort. It can be measured subjectively with “rate of perceived exertion: RPE” or with objective data.

• Cardio: Heart rate, incline, speed
• Strength: Ratio of weight of the resistance being moved vs maximal weight you are cable of lifting for 1 rep (1 Rep Max: 1RM)
• Flexibility: How deep or challenging the stretch feels

3. Progression – Change the workouts as your body changes

To keep getting stronger or fitter, you need to increase your workload gradually as your body becomes fitter.. This could mean adding more weight, doing more reps, or increasing your workout time—just don’t jump too fast. A good rule: increase by no more than 10% per week.

4. Frequency – How often you train

This is how many times per week you work out. Your ideal frequency depends on your fitness level and goals. For example:

• Beginners might start with 2–3 days a week
• More experienced folks might train 4–6 days a week, mixing cardio, strength, and flexibility

5. Adaptation – How your body responds

Your body changes in response to training:

• Cardio: Better heart and lung function, more energy, mechanical efficiency
• Strength: stronger and bigger muscles, higher bone density, muscle recruitment, and control of movement
• Flexibility: Improved posture, range of motion, and reduced stiffness

6. Rest – When your body recovers

Rest is when the real magic happens. Your muscles repair, your energy returns, and your body adapts. Make sure to:

• Rest between sets during workouts
• Take full rest days during the week
• Prioritize sleep and recovery, especially when starting out or increasing intensity

7. Type – What kind of exercise 

Different categories of exercise train different systems. Please see the previous blog on Fitness Physiology for a more in-depth explanation.

• Cardio: Walking, biking, swimming
• Strength: Free weights, machines, resistance bands, or bodyweight exercises
• Flexibility: Static stretching, yoga, or dynamic mobility work

Putting It All Together

Think of these 8 principles as the pieces of a puzzle. When they’re all in place, your fitness routine becomes more effective, more enjoyable, and more sustainable. Whether you're just starting out or looking to refine your routine, keeping these in mind will help you build a program that works for your body and your life.