NASM-WLS study plan

NASM-WLS · Give each week a clear focus.

8 weeks · About 6 hours per week

Week 1

Weight Loss Specialization

List the six NASM WLS behavioral coaching stages and write a one-sentence purpose for each
Define BMI, waist-to-hip ratio, and body-fat percentage, and state the healthy range and limitation for each metric
Explain the difference between weight loss and fat loss using the concepts of lean mass preservation and metabolic adaptation
Draft a 10-question client intake form that captures readiness, medical history, and lifestyle barriers

A one-page comparison table of body-composition metrics with healthy ranges, limitations, and when to use each

Week 2

Calculate resting metabolic rate using Mifflin-St Jeor for three hypothetical clients of different ages and sexes
Estimate total daily energy expenditure by applying activity factors to each RMR calculation
Set a daily calorie deficit of 500 kcal for each client and translate it into weekly expected fat loss
Identify three reasons a client's measured weight change may diverge from the predicted deficit

A spreadsheet with RMR, TDEE, deficit, and projected 8-week weight trajectory for three sample clients

Week 3

Describe the role of protein intake in preserving lean mass during a calorie deficit and state a grams-per-kilogram range
Compare the effects of low-carbohydrate, low-fat, and balanced diets on adherence and fat loss outcomes
Explain how fiber, hydration, and sleep quality influence hunger and energy balance
Design a 7-day sample meal pattern that meets a 500 kcal deficit and a 1.6 g/kg protein target for a 90 kg client

A 7-day meal pattern with calorie and protein totals calculated for one sample client

Week 4

Explain the OPT model's stabilization, strength, and power phases as they apply to a weight-loss client
Differentiate the acute variables (reps, sets, tempo, rest, load) used in each OPT phase
Justify why stabilization endurance training is prioritized early for deconditioned clients
Identify three exercise modifications for clients with joint pain or low cardiorespiratory fitness

A 4-week OPT progression chart showing phase, acute variables, and sample exercises for a beginner

Week 5

Describe the cardiorespiratory training stages (base, interval, and peak) and the intensity zones for each
Apply the talk test and heart-rate reserve method to prescribe intensity for two clients
Explain how resistance training volume and intensity should be adjusted during a calorie deficit to preserve lean mass
Outline a weekly activity plan that combines 150-300 minutes of moderate activity with two to three resistance sessions

A one-week integrated cardio and resistance training schedule with intensity zones and rest days marked

Week 6

List five common cognitive and behavioral barriers to weight loss and match each with a coaching strategy
Apply motivational interviewing techniques such as open-ended questions, affirmations, and reflective listening in a written dialogue
Describe how to set SMART goals and use self-monitoring and relapse-prevention plans with a client
Explain the role of social support and environment design in long-term adherence

A 15-minute mock coaching session transcript demonstrating at least three motivational interviewing techniques

Week 7

Differentiate special populations including older adults, postpartum clients, and individuals with obesity-related comorbidities
Identify medical red flags and when to refer a client to a physician or registered dietitian
Explain how medications and health conditions can affect weight, appetite, and exercise tolerance
Adapt a sample program for a client with knee osteoarthritis and one with type 2 diabetes

Two adapted 4-week program outlines with modifications, contraindications, and referral triggers noted

Week 8

Review all domain notes and create a one-page quick-reference sheet of key formulas, ranges, and coaching models
Complete 60 practice questions and score at least 80 percent, reviewing every missed item
Rehearse explaining the weight-loss coaching process to a client in under five minutes
Build a final week study checklist that targets remaining weak areas identified by practice scores

A scored 60-question practice set with a written review of every incorrect answer and a final weak-area checklist

Week 2: Can calculate RMR, TDEE, and a 500 kcal deficit for a new client in under 10 minutes without notes

Week 4: Can explain the OPT phase progression and select appropriate acute variables for a beginner with 90 percent accuracy on a self-quiz

Week 6: Can demonstrate three motivational interviewing techniques in a recorded or written mock session and self-score against a checklist

Week 8: Scores at least 80 percent on a 60-question mixed practice set and has a written plan for every missed topic