How to plan a personal training session

Welcome, aspiring personal trainers. You're probably bursting with energy and a genuine desire to help others achieve their fitness goals. But enthusiasm alone isn't enough. The secret to becoming a top-notch PT is having well-planned and structured training sessions.

A well-thought-out plan not only keeps your clients engaged and motivated, but also ensures they're progressing safely and effectively. It’s all about creating a roadmap that guides your clients through their fitness journey, helping them see real results and stick with you for the long haul. Plus, having a solid structure can save you a ton of stress and time, making your job much more enjoyable.

In this blog, we're diving into the importance of planning your sessions, offering some killer tips and tricks to help you get started on the right foot.

Have a comprehensive consultation with your client

First things first: book in a consultation with your client. This is essential for personal trainers as it forms the foundation for planning a tailored and effective session. This initial meeting allows you to design a program they'll genuinely enjoy and benefit from, as well as keeping them safe.

During the consultation, you'll gather crucial information such as the client's injury history, current health conditions, fitness goals and exercise preferences. Here are some questions you might want to ask:

• Do you have any injuries, both now or in the past?
• Do you suffer from any medical conditions?
• What’s your previous fitness experience?
• Have you tried personal training before?
• What do you hope to achieve through training?

For a more comprehensive overview of each client, it’s a good idea to ask them to complete a PAR Q form so you can uncover any potential health or lifestyle issues before you start them on their fitness journey. Understanding these details can help you create a personalised plan that addresses their unique needs and keeps them motivated.

Help your client set their fitness goals

Helping clients set fitness goals is a crucial aspect of your role. While some clients may come with specific goals in mind, it’s essential for you to guide them in setting achievable targets to manage expectations and ensure steady progress. Establishing both short-term and long-term goals can provide a clear path for your clients, as well as milestones to celebrate along the way.

Using a framework like SMART (Specific, Measurable, Achievable, Relevant, Time-bound) targets can aid in creating realistic and attainable goals. This approach not only clarifies what your client wants to achieve, but also outlines a step-by-step plan to get there.

This might seem like a lot of unnecessary work, but having well-defined goals boosts clients' commitment, making them more likely to attend sessions and stay dedicated to their fitness journey. After all, being able to see their progress and have something concrete to strive for is incredibly motivating.

Create a nutrition plan

Staying in shape comes down largely to two things: exercise and food. So creating a nutritional plan for your clients is a big part of helping them achieve their fitness goals. While personal trainers can't control what their clients eat, you can use your expertise to suggest healthier alternatives that better align with their objectives.

You might recommend swapping out processed snacks for higher protein options like nuts or Greek yoghurt, which support muscle recovery and growth. Encouraging clients to replace sugary fizzy drinks and juices with water or herbal teas can significantly reduce calorie intake and improve hydration.

While many people think choosing the low fat version of a product is the healthier option, often the fat is replaced with sugar, preservatives or additives, so your clients might be wise to avoid these.

Similarly, you might suggest they incorporate more fruits and vegetables into meals, choose whole grains over refined ones, and balance macronutrient intake to support energy levels and overall health.

By providing practical and manageable suggestions that people can easily incorporate into their lifestyles, you can empower your clients to make better dietary choices that complement their fitness routines and help them see results faster.

Set up accountability measures for you and the client

Next up, it’s time to set up accountability measures, both for you and your client.

As a PT, it's important to provide your contact details and ask the client what their preferred communication method is, whether it be calls, texts, emails or in-person check-ins.

Creating a plan for regular communication helps maintain consistency and keeps the client (and you) on track with their fitness goals. These check-ins could include progress updates, motivational messages or simply adjustments to their training or nutrition plans.

Accountability is crucial as it ensures that clients stay committed and motivated, knowing they have someone to answer to. For you, the PT, it reinforces your role as a supportive guide, strengthening the trainer-client relationship and ultimately leading to better results and higher client satisfaction. Regular accountability measures keep the fitness journey engaging, with progress at the forefront of everything.

Arrange to talk through the plan with your client

Don’t skip this step, it’s an important one. This conversation allows you to present the details of your client’s customised fitness and nutrition plan, addressing any concerns or questions they may have.

You’ll want to gauge their reactions during this discussion. If they seem uncertain or overwhelmed, see this as an opportunity to reassure them that the plan was created specifically for them, or reassess and make necessary adjustments to better suit their needs and lifestyle.

By having this conversation early on the client’s journey, you build trust and demonstrate your dedication to their success, making sure they are both happy with and committed to the program. With any luck, this will set the precedent for sustained progress and achievement.

Example personal training session plans

Every client will have their own specific needs and goals, which means no two sessions should be identical. Here are some examples of what you could include, allowing you to mix and match plans for your clients.

Warm-up

We all know how important warming up is, as it increases the heart rate, allowing more oxygen to reach the muscles.

Here are some ideas for getting your clients mentally and physically prepared for their session. This part should last five minutes or so.

• Jumping jacks - this full-body exercise helps to warm up the major muscle groups.
• Arm circles - this dynamic stretch loosens up the shoulder joints and prepares the upper body for movement.
• Hip circles - this helps to mobilise the hips and lower back.
• Leg swings - this dynamic stretch helps to loosen up the hip flexors and hamstrings.
• Bodyweight squats - this exercise activates the lower body muscles, including the quads, hamstrings, and glutes, and prepares them for more intense activity.
• Lunge with a twist - this movement dynamically stretches the hip flexors, quads, and obliques.
• Torso twists - this warms up the spine and obliques, preparing the core for the workout.
• High knees this exercise further increases the heart rate and engages the core, legs and cardiovascular system.

This warm-up routine combines dynamic stretching and activities to boost blood flow to ensure your clients are fully prepared for their workout, reducing the risk of injury and helping them get more out of the session.

Push day routine

Here’s a sample push day workout consisting of 5 exercises. Be sure to vary the weights depending on your client's goals and ability, and continually adjust these based on their progress.

Pull day routine

Similarly, here’s an example pull day workout:

Leg day routine

It might be tempting, but don’t skip leg day. Here are 5 exercises you could try with your client. As always, adjust the weights and reps as necessary.

Cool down

Cooling down is just as important as warming up the body. Here’s a full body cool down routine suitable for beginners and intermediates:

• Light cardio, like walking or slow jogging, to bring the heart rate down.
• Static stretching, including hamstring, calf, hip flexor, tricep or quadriceps stretch.
• Child’s pose
• Breathing exercises to focus on calming the mind and relaxing the body.

This cool down routine should help to gradually reduce your client’s heart rate, improve flexibility, and promote relaxation, aiding in muscle recovery and reducing the risk of injury.

FAQs

How much should I charge for a PT session?

This depends on several factors, including your location, client goals and session specifics.

Typically, personal trainers in England charge between £30 to £65 per hour. In larger cities like London, rates can be higher, often reaching £80 to £100 per hour due to the higher cost of living and greater demand.

Also, specialised training programs for weight loss, sports performance or rehabilitation can justify premium pricing. And if you plan to offer package deals or discounts for clients who book multiple sessions upfront, this can reduce your prices.

Shorter sessions, like 30-minute express workouts, might cost less. If you’re providing more intensive, hour-long sessions with comprehensive nutritional guidance and personalised plans, you should be able to charge higher fees.

Ultimately, your experience, certifications, and the value you bring to your clients should be key considerations in setting your rates.

How long should a PT session be?

The average personal training session typically lasts between 45 to 60 minutes. This is generally considered a good balance between providing an effective workout and fitting into clients' busy schedules.

The duration of each session can impact how often clients should train each week. For instance, shorter, high-intensity 30-minute sessions might be scheduled more frequently to ensure clients achieve their fitness goals. Whereas 60-minute sessions may be scheduled less frequently, allowing ample recovery time while still providing comprehensive workouts.

What makes a good PT session?

A great PT session is centred around a few things:

• Good communication - You should listen to your client's needs, provide clear instructions, and offer constructive feedback throughout the session.
• Motivation - As a trainer, you should be encouraging and inspiring clients to push their limits and stay committed.
• The right exercises - These should be tailored to the client's fitness level, goals, and any physical limitations.
• Aligned goals - The session's activities should directly support the client's long-term objectives, whether it's building strength, losing weight, or improving overall fitness.

By combining these elements, a PT session can be both productive and enjoyable for you and the client.

How can UNTIL help when I’m a qualified PT?

Putting some thought into your PT sessions, and personalising them to the needs of each client, is the best way to keep your clients on track to reach their goals. You’ll get more out of the sessions too, as you’ll witness how engaged and motivated clients are.

New to the PT world? Follow our top tips for starting a personal training business once you’re qualified. If you’ve got the ambition, we’ve got the guidance to help you reach your goals.

Having your own space for training clients allows you to be in control of the experience you create, helping you demonstrate your professionalism from the get go. Make a strong first impression with UNTIL’s industry-leading facilities, including strength machines, conditioning equipment and recovery tools.

Join our community of 300+ like minded professionals and rent a room at UNTIL.

‍