Personal Training 101
June 3, 2012 10:21 AM Subscribe
Tell me what I need to know about getting a personal trainer: common practices, pitfalls, pricing, etc.
I'm a 24 year old guy who would like to bulk up, and I've decided I'd like to get a personal trainer to help me do so. But I don't know the first thing about it, and want to come into the process knowing as much as possible.
I'm one of those "skinny fat" people. My BMI is completely within normal range, but my body fat % is way higher than I'd like it to be and I'd just honestly like to look a little more toned and muscular, for a number of reasons (health, self-esteem, etc.) I'm a good and fairly regular runner, but have never really lifted or done any sort of weight training. This is because I don't really know how to, I am self-conscious of the other guys in the gym, and when I've tried I've been badly sore which is highly likely due to bad form.
I've therefore decided to get a personal trainer. I am completely aware this is something I don't need to get a personal trainer for, but I've decided this is an expense worth it to me, and past experience indicates that whatever I'm doing now isn't working. At the very least, I need someone to help me figure out how to design a program that works, and I'm willing to pay for this.
So, I'm trying to figure out:
- As a total beginner, what would be an appropriate number of sessions, and in general what should I look to be getting out of this? My goal is obviously to bulk up, get a bit more muscular, but beyond that I'm not really sure what would be appropriate "intermediate" steps, if that makes sense. Problematically, I frequently travel for work during the workweek and so can really only to commit to weekend schedules. Knowing this, how would you approach the whole thing?
- When I go to the gym, how should I evaluate the trainers? What should I be on the lookout for? What is "standard practice" with regards to contracts, timing and scheduling? AKA, is it normal to expect to sign a contract for a period of time, etc.
- General pricing? I know this varies tremendously based on location, but it would be great to at least get a general sense. I am in Chicago, in the city.
Any other thoughts would be great. Thanks so much everyone.
I'm a 24 year old guy who would like to bulk up, and I've decided I'd like to get a personal trainer to help me do so. But I don't know the first thing about it, and want to come into the process knowing as much as possible.
I'm one of those "skinny fat" people. My BMI is completely within normal range, but my body fat % is way higher than I'd like it to be and I'd just honestly like to look a little more toned and muscular, for a number of reasons (health, self-esteem, etc.) I'm a good and fairly regular runner, but have never really lifted or done any sort of weight training. This is because I don't really know how to, I am self-conscious of the other guys in the gym, and when I've tried I've been badly sore which is highly likely due to bad form.
I've therefore decided to get a personal trainer. I am completely aware this is something I don't need to get a personal trainer for, but I've decided this is an expense worth it to me, and past experience indicates that whatever I'm doing now isn't working. At the very least, I need someone to help me figure out how to design a program that works, and I'm willing to pay for this.
So, I'm trying to figure out:
- As a total beginner, what would be an appropriate number of sessions, and in general what should I look to be getting out of this? My goal is obviously to bulk up, get a bit more muscular, but beyond that I'm not really sure what would be appropriate "intermediate" steps, if that makes sense. Problematically, I frequently travel for work during the workweek and so can really only to commit to weekend schedules. Knowing this, how would you approach the whole thing?
- When I go to the gym, how should I evaluate the trainers? What should I be on the lookout for? What is "standard practice" with regards to contracts, timing and scheduling? AKA, is it normal to expect to sign a contract for a period of time, etc.
- General pricing? I know this varies tremendously based on location, but it would be great to at least get a general sense. I am in Chicago, in the city.
Any other thoughts would be great. Thanks so much everyone.
Read this. Then signup over for the forums at t-nation.
Do you travel to the same places often? I'm sure some gym you can signup for and it's located in most the places. You can even make decent progress lifting only once or twice a week coupled with a good diet.
If you're still doubting your form take videos and post them on the forums there. People will critique them. Really though you're probably always sore because you just get bad DOMS and or didn't structure things correctly. They'll go away.
You might find a decent personal trainer but I doubt it'll work better than what I mentioned above.
posted by zephyr_words at 12:00 PM on June 3, 2012 [2 favorites]
Do you travel to the same places often? I'm sure some gym you can signup for and it's located in most the places. You can even make decent progress lifting only once or twice a week coupled with a good diet.
If you're still doubting your form take videos and post them on the forums there. People will critique them. Really though you're probably always sore because you just get bad DOMS and or didn't structure things correctly. They'll go away.
You might find a decent personal trainer but I doubt it'll work better than what I mentioned above.
posted by zephyr_words at 12:00 PM on June 3, 2012 [2 favorites]
So if you are already going to a gym, Id start trying to pay attention (in as much of a not creepy way as possible) to the trainers around you- what they are doing with their clients, if they look engaged (correcting form, explanations of what and why they are doing) vs bored, if there looks like there is a lot of talk vs effort going on, if the clients look like they are enjoying it (bonus points for looks of this is awful but awesome). I go to a big box gym, and would be able to tell you which trainers I would go for and the ones I would avoid (roughly), just by paying attention to what is going on around me. If you see one that looks like their style would work for you, try to chat with them after they are done with the client, to see if the personality matches too.
Ive done training at a mini box gym (2 locations) and after my beloved trainer left the area, switched to a personal training gym (this is where I go, its outside DC, but gives you an idea of price structure for session packages ). Both have their pros and cons- doing training at your gym means that you learn all the machines/locations of equipment and its easy for the trainer to make a routine up for you for when you aren't working with them, because they know exactly what you have access to. The personal training gym is nice, because you aren't in the middle of everyone, you don't have people lurking wanting to work in- you basically get an entire (smaller) gym to yourself.
I think in both cases I bought a group of sessions (X sessions for X amount of dollars) that had an expiration of maybe 6 months or a year. I never really worried about not using them though, so didn't pay too much attention. Usually the more sessions in the group the less per session rate.
Ever since Ive started using a personal trainer, I've only seen them once a week- which means a little slower progress, but keeps the price manageable. It also means if you want to see results, you need to get yourself into the gym on your own during the other days. The only on the weekends thing might actually not be a problem if you are willing to do mornings (say, always on Saturday at 10am). In my case it was trying to get the after work slots that were really competitive.
Your first session is probably going to be a lot of talking, some measurements taking, and some basic exercises for them to see what your baseline is. Dont' be surprised if you don't walk away from your first session feeling like you have had a crazy great workout. Id avoid people who try to set you up with giant packages right away, and its totally fine to pay on a per session basis for the first couple times just to make sure you like it.
I would explain your work situation to the trainer, and I would make sure they were willing to give you routines for what you should be doing when they aren't with you. Bonus points if they can come up with exercises (maybe an all body weight routine) that you could do at crappy hotel gyms or even in your own hotel room.
The trainer should also be able to help you come up with some intermediate goals, especially after they get an idea of what your baseline fitness level is. They could be things like unassisted pull ups, number of push ups, max benching weight, number of inches increased on biceps, ect. But its a good thing to see how the trainer thinks you could progress and that they can make 30-60-90 day goals.
They also should be asking what you are eating- most trainers don't have a ton of nutritional background, but can at least look over you diet and see where you might want to swap things out (eggs for the morning bagel, ect). (They are probably just going to try to get you to eat as much protein as you can really. ) This really isn't a requirement, but its good for everyone to know that diet and the gym go together.
Also, your trainer should be asking how you felt after the last session, what you have been doing over the week, how you are feeling, if anything is sore right now. And TELL THEM if something isn't feeling right/tight/sore, and they should be paying attention to that information. Dont feel like you need to power through something (something being hard is fine, something being painful is NOT FINE) to not be wimpy or whatever. They need to know this information, and should modify the exercise/routine to allow for this.
And don't feel like you have to go for the first trainer you go to- you can definitely shop around. You want someone who you feel comfortable with and that encourages you in the way that makes you feel comfortable (I can't handle cheerleader types, but that might be the perfect type for you), and keeps you injury free. Good luck!
posted by zara at 12:05 PM on June 3, 2012 [1 favorite]
Ive done training at a mini box gym (2 locations) and after my beloved trainer left the area, switched to a personal training gym (this is where I go, its outside DC, but gives you an idea of price structure for session packages ). Both have their pros and cons- doing training at your gym means that you learn all the machines/locations of equipment and its easy for the trainer to make a routine up for you for when you aren't working with them, because they know exactly what you have access to. The personal training gym is nice, because you aren't in the middle of everyone, you don't have people lurking wanting to work in- you basically get an entire (smaller) gym to yourself.
I think in both cases I bought a group of sessions (X sessions for X amount of dollars) that had an expiration of maybe 6 months or a year. I never really worried about not using them though, so didn't pay too much attention. Usually the more sessions in the group the less per session rate.
Ever since Ive started using a personal trainer, I've only seen them once a week- which means a little slower progress, but keeps the price manageable. It also means if you want to see results, you need to get yourself into the gym on your own during the other days. The only on the weekends thing might actually not be a problem if you are willing to do mornings (say, always on Saturday at 10am). In my case it was trying to get the after work slots that were really competitive.
Your first session is probably going to be a lot of talking, some measurements taking, and some basic exercises for them to see what your baseline is. Dont' be surprised if you don't walk away from your first session feeling like you have had a crazy great workout. Id avoid people who try to set you up with giant packages right away, and its totally fine to pay on a per session basis for the first couple times just to make sure you like it.
I would explain your work situation to the trainer, and I would make sure they were willing to give you routines for what you should be doing when they aren't with you. Bonus points if they can come up with exercises (maybe an all body weight routine) that you could do at crappy hotel gyms or even in your own hotel room.
The trainer should also be able to help you come up with some intermediate goals, especially after they get an idea of what your baseline fitness level is. They could be things like unassisted pull ups, number of push ups, max benching weight, number of inches increased on biceps, ect. But its a good thing to see how the trainer thinks you could progress and that they can make 30-60-90 day goals.
They also should be asking what you are eating- most trainers don't have a ton of nutritional background, but can at least look over you diet and see where you might want to swap things out (eggs for the morning bagel, ect). (They are probably just going to try to get you to eat as much protein as you can really. ) This really isn't a requirement, but its good for everyone to know that diet and the gym go together.
Also, your trainer should be asking how you felt after the last session, what you have been doing over the week, how you are feeling, if anything is sore right now. And TELL THEM if something isn't feeling right/tight/sore, and they should be paying attention to that information. Dont feel like you need to power through something (something being hard is fine, something being painful is NOT FINE) to not be wimpy or whatever. They need to know this information, and should modify the exercise/routine to allow for this.
And don't feel like you have to go for the first trainer you go to- you can definitely shop around. You want someone who you feel comfortable with and that encourages you in the way that makes you feel comfortable (I can't handle cheerleader types, but that might be the perfect type for you), and keeps you injury free. Good luck!
posted by zara at 12:05 PM on June 3, 2012 [1 favorite]
Bah, large numbers of sessions. Humbug.
The best trainers are those that will help you become independent of them -- who will put together a program for you, and teach you how to do it, but then not have to be there for every single workout. (If you need discipline help, friends are just as good.)
I'd say get a trainer who is willing to
a) teach you the basics of exercise (lifting correctly, weights/cardio balance, how to increase intensity as you get better) over a few in-gym sessions.
b) write an exercise program for you
c) write a nutrition program for you (total calories, macronutrient ratios, explain clean eating, etc.)
d) check in with you occasionally for help/to revise programs.
e) but otherwise not babysit too much (and expensively).
also, the ones who compete in fitness/bodybuilding competitions tend to be amazing IME. Especially at being able to handle the nutrition end. Because they have that stuff down to a science.
You are very unlikely to find such a person employed by a major gym.
posted by paultopia at 12:13 AM on June 4, 2012 [1 favorite]
The best trainers are those that will help you become independent of them -- who will put together a program for you, and teach you how to do it, but then not have to be there for every single workout. (If you need discipline help, friends are just as good.)
I'd say get a trainer who is willing to
a) teach you the basics of exercise (lifting correctly, weights/cardio balance, how to increase intensity as you get better) over a few in-gym sessions.
b) write an exercise program for you
c) write a nutrition program for you (total calories, macronutrient ratios, explain clean eating, etc.)
d) check in with you occasionally for help/to revise programs.
e) but otherwise not babysit too much (and expensively).
also, the ones who compete in fitness/bodybuilding competitions tend to be amazing IME. Especially at being able to handle the nutrition end. Because they have that stuff down to a science.
You are very unlikely to find such a person employed by a major gym.
posted by paultopia at 12:13 AM on June 4, 2012 [1 favorite]
I've joined a gym for a reasonable monthly fee, on a 1 year contract. I got 2 intro sessions with a personal trainer to show me how to use stuff safely. After that we've agreed that we'll meet every 6 weeks. We have no contract & I pay her individually for each session. Each time we meet she assesses my progress & gives me a new, updated workout & teaches me good technique for each exercise. The workout plan is geared to my aims (greater endurance & strength). In between appointments motivation is up to me, but I enjoy it so I go 6 mornings a week (after basically no exercise for the first 40 years of my life)!
This is in the UK so maybe the US is totally different, but it seems reasonable that an ethical professional providing a service would be willing to negotiate a plan that works for you.
I chose my trainer by just asking the gym to recommend a woman trainer, but I've noticed since that the gym has trainer profiles, complete with all their qualifications, on the wall. And she gave me major confidence by pointing out that all those huge muscley guys are too busy looking at themselves in the mirrors to notice me!
As a final thought, have you considered trying a 'no equipment' program like Convict Conditioning which you could do wherever you are in the week?
posted by alicegoldie at 12:53 PM on June 4, 2012
This is in the UK so maybe the US is totally different, but it seems reasonable that an ethical professional providing a service would be willing to negotiate a plan that works for you.
I chose my trainer by just asking the gym to recommend a woman trainer, but I've noticed since that the gym has trainer profiles, complete with all their qualifications, on the wall. And she gave me major confidence by pointing out that all those huge muscley guys are too busy looking at themselves in the mirrors to notice me!
As a final thought, have you considered trying a 'no equipment' program like Convict Conditioning which you could do wherever you are in the week?
posted by alicegoldie at 12:53 PM on June 4, 2012
This thread is closed to new comments.
It's completely normal to sign a contract for a period of time. Generally speaking, the sessions tend to finish before the contract's payments finish.
I think anything less than 72 sessions would be the best option. Surprisingly, many gyms offer even more than 72 sessions which of course means that the down payment will be greater too.
I think 30 sessions would be a good number. That way you don't have to shell out too much money on a down payment or the overall cost of the sessions and you won't have to commit for a very long time to the contract which is great, especially if it turns out that you don't want to work with a PT anymore.
Keep in mind that many of these PT's are overworked, not paid well enough, and are very dependent on consistent schedules. I think your schedule is problematic for many PT's because most like to train with their clients at least three times a week throughout the week.
Consider personal trainers outside of a typical big box gym type of setting.
From what I've noticed at gyms in the area, most trainers have similar similar credentials when it comes to training others. There are certain trainers that might charge less for their services if they are just starting out, but they tend to have completed the big box gym requirements...
posted by livinglearning at 10:52 AM on June 3, 2012