What to expect in personal training session

Choosing to work with a personal trainer is a great way to start working towards your health and fitness goals and transforming your fitness routine. But if you’ve never worked with a personal trainer before, you may be unsure what to expect during your sessions.

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What happens during the first session?​​​​​​​

 

 

 

 

 

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The first session with a personal trainer is important for shaping how you will progress. Aside from getting to know the personal trainer better, first sessions typically revolve around better understanding you, your goals, and your capability.

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Almost all first sessions will begin with an assessment so that the trainer can better understand your current fitness level. They may also ask about relevant medical history.

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It’s important that you are open and honest about previous injuries, medical conditions, and physical restrictions. This is to ensure the tailored plan they create can help to overcome or work around any injuries or conditions, not make them worse.

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To determine your current fitness levels, a variety of methods are used that give the trainer everything they need to develop a personalised plan suited to your needs. This can range from taking body measurements and composition to test exercises.

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During these test exercises, the trainer will closely monitor your movements, looking for any muscular imbalances, improper form, or poor posture. Suitable exercises can be incorporated into the plan to correct any issues.

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The first session will also involve a discussion about what you want to achieve from working with them. However big or small your goals are, the personal trainer is there to ensure they can help you achieve them.

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Whether it’s that you want to lose weight, build endurance, or just keep fit, you must tell them your goals as this will shape the fitness plan they develop. Otherwise, you may not get as much value out of your sessions as you desire.

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Also, the initial session is a good time for you to ask any questions you may have and better understand how the personal trainer works. This may include session structure, the rapport between you both, and how they communicate.

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How do training plans work?​​​​​​​

 

 

 

 

 

 

 

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From the initial session, a personal trainer will have sufficient knowledge about your ability and physical fitness to create a tailored plan that works towards your goals. These training plans are structured outlines that are used to guide each individual towards their goals.

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Every plan should be different and tailored specifically to you. This will usually involve a schedule of exercises, activities, or drills that are designed to meet the needs and goals of the client. Several key factors shape how they work:

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Assessment of current fitness and skill

Many different aspects can go into creating a customised strength training program. The aspects that go into an individual plan will be based on the initial assessment and can consist of:

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Customisation

Plans are customised according to the individual's goals, fitness level, age, available time, and any special considerations (such as injuries or health conditions). Training plans will also typically include a progression strategy, gradually increasing intensity, duration, or complexity.

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Structure and phases

Each session usually begins with a warm-up to prepare the body for exercise and reduce the risk of injury. This is then followed by the core of the training, which could include strength training, cardio, skill practice, or sport-specific drills.

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Afterwards, sessions will end with a cool-down to help the body recover and reduce muscle soreness. Training plans might be divided into phases such as:

• Base phase that focuses on building a solid foundation of general fitness or skills.

• Build phase to increase intensity and volume for enhancing performance.

• Peak phase to prepare for peak performance, usually for an event or competition.

• Recovery phase that focuses on rest and recovery to prevent burnout or injury.

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Monitoring and adjustment

Progress is tracked through metrics, such as weight lifted, distance run, skill improvement, or performance times. Based on progress and feedback, the plan may be adjusted to ensure continued improvement or to address any issues (such as plateauing or overtraining).

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Rest and recovery

Rest days are included to allow the body to recover and adapt. Light activities, such as walking or stretching, on rest days, help promote recovery without strain.

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Nutrition and hydration

Nutrition plans may be integrated, focusing on the right balance of macronutrients, hydration, and supplementation that supports training goals.

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Feedback and support

Plans can include feedback mechanisms, either from a coach or through self-assessment, to keep the client motivated and on track.​

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How can you set realistic expectations with your trainer?​​​​​​​

 

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Setting realistic expectations with your trainer is key to achieving your fitness goals effectively and maintaining a positive relationship. Here is how you can do it:

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Open communication

One method of setting realistic expectations with your trainer is through open communication. Communicate your short-term and long-term goals, whether it’s weight loss, muscle gain, improving endurance, or recovering from an injury.

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Make sure to also discuss your limitations. Share any limitations or concerns, such as previous injuries, medical conditions, time constraints, or lifestyle factors.

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Understand your starting point

Understanding your starting point is another method. Work with your trainer to assess your current fitness level. This helps set a baseline and identify what is achievable within your timeframe.

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Setting SMART goals also helps set realistic expectations. Ensuring goals are specific, measurable, achievable, relevant, and time-bound (SMART) ensures your trainer can help refine vague goals into actionable steps.

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Align the process

Aligning the process through discussing training methods can also help. Understand the methods your trainer plans to use and how they align with your preferences and lifestyle. Also, clarifying how often you will train together and what is expected from you outside of training sessions helps.

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Set realistic timeframes

Discussing how long it will realistically take to see significant results based on your goals and current fitness level also helps you to set realistic expectations. Make sure you also understand that progress may not be linear while discussing strategies for dealing with plateaus or setbacks.

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Monitor and adjust expectations

Regular check-ins are also a crucial aspect of managing expectations. Schedule regular reviews to assess progress and allow for necessary adjustments to your plan. Make sure you are open to adjusting your goals based on progress and any unforeseen challenges.

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Emphasise effort and consistency

Emphasising effort and consistency also helps set realistic expectations. Your trainer will emphasise the importance of effort, consistency, and adherence to the plan over simply chasing outcomes. Recognise and celebrate incremental progress to stay motivated.

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Understand the trainer’s role

Finally, understanding the trainer’s role can help you set realistic expectations. Clarify the trainer’s role in your journey, such as whether they provide nutritional advice, emotional support, or just fitness training.

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It’s also important to set boundaries depending on the limits of your trainer’s expertise. Knowing when you need to seek additional help from other professionals, such as dietitians or physical therapists, is also crucial for managing expectations.

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Further reading

• A Complete Guide to Personal Training

• Personal Training Benefits

• Finding the Right Personal Trainer

• Types of Personal Training

• Personal Training for Specific Goals​

• Fitness Science Behind Personal Training

• Advanced Topics In Personal Training

• Personal Training FAQs

• Mobile Personal Training

• Health and Fitness Coaching

• Personal Training Coventry

• Personal Training Leamington

• Personal Training Kenilworth

• Online Person Training

• Mobile Personal Training Coventry

• Mobile Personal Training Leamington

• Mobile Personal Training Kenilworth