The New Trainer

THE NEW TRAINER

HOW TO BEGIN WITH CLIENTS

Becoming a fitness trainer is an exciting and rewarding career choice. As a new trainer, you'll have the opportunity to help clients transform their lives through strength training, conditioning, and nutrition. However, getting started can be daunting. This comprehensive guide will walk you through the essential steps of structuring training programs and providing nutritional guidance for your clients. We'll also provide sample programs for 2-day, 3-day, and 4-day training schedules to get you started on the right track.

Section 1: The Foundation of Training

Understanding Your Clients

Before you create any training program, it's crucial to understand your clients' goals, preferences, and limitations. Conduct thorough assessments, including health history, fitness level, and any pre-existing medical conditions. This information will help you design a personalized program that ensures safety and effectiveness.

Goal Setting

Help your clients set realistic and achievable goals. Whether they want to build muscle, lose weight, or improve overall fitness, clearly defined objectives will guide your program design and keep clients motivated.

Beginner Considerations

Routinely it is best to start your clients on machines to assess their strength levels, movement patterns and natural pace of movement. Some people move too fast or too slow or in an unsafe forceful way. A client with incorrect movement patterns is easier to correct (less likely to be injured) on a chest press machine than on a bench press with free weights. If machines are not an option, light weights should be utilized to assess their technique. Open communication is the absolute most important aspect of a successful client trainer relationship. A client must feel free to express any pain they feel or uncertainty in an exercise. When a client feels pain or uncertainty in an exercise, you must be willing to change the exercise. Modifications are the name of the game; the game or mark of a knowledgeable and professional trainer. As a trainer you must first recognize you are there to help them and not force them to perform what they are not comfortable performing. Additionally in a gym setting you will constantly encounter other trainers or gym members using the equipment you planned to use. Thus, the ability to program “on the fly” is essential. The initial session should not be one that is overwhelming, causing the client to struggle to move for several days. Inform the client that each session will build upon the next to establish a strong foundation of progression. Prior to starting an exercise, teach the following basic postural cues: while standing feet are shoulder width, knees soft (never lockout), abdominals tight, chest lifted, and shoulders locked down and back. Finally, you will find many clients need constant reminders to keep their abdominals tight (not pushed out) and cues to exhale on concentric movement and inhale on eccentric movement.

2-DAY TRAINING PROGRAM

Strength Training (total body)

Upper Body

●      Bench Press: 3 sets of 10-12 reps

●      Bent-Over Rows: 3 sets of 10-12 reps

●      Dumbbell Bicep Curls: 3 sets of 10-12 reps

●      Tricep kick backs: 3 sets of 10-12 reps

●      Up right row: 3 sets of 10-12 reps

Lower Body

●      Squats: 3 sets of 10-12 reps

●      Leg curls: 3 sets of 10-12 reps (use stability ball or sliders if leg curl machine is not available)

●      Leg Press: 3 sets of 10-12 reps

●      Bridges: 3 sets of 10-12 reps

●      Calf Raises: 3 sets of 15-20 reps

Abdominals

●      Plank: 2 sets 10-20 seconds (modify on forearms and or knees if needed)

●      Bicycle crunches: 2 sets of 15 reps

Conditioning

●      20 minutes of brisk walking, stationary bike or jogging (any amount of time they have or suggest longer cardio session [if physically conditioned] on non strength training days)

Sample program can be modified to fit into any time frame by increasing or decreasing sets/reps

Nutrition

●      Emphasize balanced meals with lean protein, complex carbohydrates, and healthy fats.

●      Encourage clients to drink plenty of water throughout the day.

●      Suggest a daily calorie intake tailored to their goals.

Section 2: Expanding the Program

3-DAY TRAINING PROGRAM

Strength Training

Day 1: Push

●      Bench Press: 3 sets of 10-12 reps

●      Shoulder Press: 3 sets of 10-12 reps (modify for shoulder limitations)

●      Tricep extension: 3 sets of 10-12 reps

Day 2: Pull

●      Lat Pulls: 3 sets of 10-12 reps

●      Bent-Over Rows: 3 sets of 10-12 reps

●      Bicep Curls: 3 sets of 10-12 reps

Day 3: Legs

●      Squats: 3 sets of 8-10 reps

●      Deadlifts: 3 sets of 8-10 reps

●      Lunges: 3 sets of 10-12 reps per leg

Abdominals

●      Reverse curls: 2 sets of 12 reps

●      Bird dog crunch: 2 sets of 12 reps

Conditioning

●      Day 1: 20 minutes of HIIT on bike (HIIT only if physically conditioned to perform)

●      Day 2: 20 minutes of rowing

●      Day 3: 30 minutes of brisk walking

Nutrition

●      Introduce portion control to manage calorie intake.

●      Encourage clients to track their macronutrient intake.

●      Provide meal prep tips for convenience and consistency.

4-DAY TRAINING PROGRAM

Strength Training

Day 1: Chest & Triceps

●      Bench Press: 3 sets of 10-12 reps

●      Dumbbell Flyes: 3 sets of 10-12 reps (close grip chest press for should limited clients)

●      Tricep Kick Backs: 3 sets of 10-12 reps

●      Tricep Pushdowns: 3 sets of 10-12 reps

Day 2: Back & Biceps

●      Lat Pulls: 3 sets of 10-12 reps

●      Bent-Over Rows: 3 sets of 10-12 reps

●      Bicep Curls: 3 sets of 10-12 reps

●      Hammer Curls: 3 sets of 10-12 reps

Day 3: Legs & Shoulders

●      Squats: 3 sets of 10-12 reps

●      Leg Press: 3 sets of 10-12 reps

●      Stiff Leg Deadlift: 3 sets of 10-12 reps

●      Leg Curls: 3 sets of 10-12 reps

●      Upright Row: 3 sets of 10-12 reps

●      Lateral Raises: 3 sets of 10-12 reps

Day 4: Core & Cardio

●      Planks: 3 sets of 10-30 seconds

●      Russian Twists: 3 sets of 15-20 reps

●      Bridges: 3 sets of 12-15 reps

●      30 minutes of moderate-intensity cardio (running, cycling, or walking)

Conditioning

●      Day 1: 20 minutes of HIIT on a rowing machine or bike

●      Day 2: 20 minutes of elliptical

●      Day 3: 20 minutes of stair climbing

●      Day 4: 30 minutes of steady-state cardio

Nutrition

●      Educate clients about the importance of micronutrients.

●      Provide guidance on nutrient timing for optimal performance.

●      Promote a balanced and sustainable approach to nutrition.

Flexibility

A flexibility routine should be performed at the end of every workout as it will not only improve their flexibility but also alleviate occupational tightness. Teach your client how to perform a simple routine that can remain the same after every session. Each stretch can be 10-20 seconds for the sake of time and take about 5 minutes to complete the routine. Encourage them to spend more time stretching on their own if needed. The following is a simple routine in optimal order.

●      Extend arms overhead with legs extended reaching from finger tips to toes

●      Knee hugs

●      Knees to one side and shoulders on the floor

●      Flat on back figure 4

●      Single leg hamstring stretch (on back one leg extended other leg knee bent foot on floor)

●      Single leg quad stretch (lay on side grab ankle pull knee behind hip)

●      Seated butterfly stretch

●      Standing or piked plank position calf stretch 

●      Seated/standing chest opener (clasp hands behind back soldiers down and back opening chest)

●      Back stretch, seated/standing, clasp hands in front reaching forward and round back

●      Side stretch, reach arm overhead to opposite side 

Section 3: Monitoring Progress

Regular Assessments

Schedule regular check-ins to monitor your clients' progress. Adjust their programs as needed to ensure they continue making gains and avoid plateaus.

Adaptation and Periodization

Implement progressive overload to challenge your clients as their strength and conditioning improve. Incorporate periodization techniques, such as changing rep ranges and exercise selection, to keep workouts engaging and effective. A great exercise program is NOT great if the program is not balanced muscularly. All programs must be designed to build strength equally. For example, if you perform three quad exercises, you must also perform three hamstring exercises. Muscular imbalance can over time cause joint issues. An easy way to ensure that each muscle is worked equally is to perform agonist antagonist exercises. For example, perform a set of squats, followed by a set of leg curls and go back and forth between those two exercises until you complete the number of desired sets.

Section 4: The Role of Nutrition

Macronutrient Balance

Help clients strike the right balance between protein, carbohydrates, and fats based on their goals and activity levels.

Meal Planning

Assist clients in creating meal plans that align with their calorie and macronutrient targets. Encourage them to include a variety of whole foods for optimal health.

Hydration

Emphasize the importance of staying hydrated, especially during workouts. Teach clients to recognize signs of dehydration and how to prevent it.

Section 5: Motivation and Support

Building a Supportive Environment

Foster a positive and supportive training environment. Celebrate your clients' achievements and provide encouragement during challenging times.

Mindset Coaching

Help clients develop a growth mindset to overcome obstacles and stay committed to their fitness journey.

Conclusion

Becoming a successful fitness trainer involves much more than just creating workout programs. It's about understanding your clients, setting goals, and providing ongoing support. By following the guidelines in this article and using the sample training programs provided, you can confidently start your career as a fitness trainer and help your clients achieve their health and fitness goals.

Remember that every client is unique, and flexibility in your approach is key. Stay up to date with the latest fitness and nutrition research to continuously improve your knowledge and effectiveness as a trainer. With dedication and a passion for helping others, you can make a significant impact on your clients' lives and the fitness industry as a whole.