How Often Should You See Your Personal Trainer? | Learn: Your Fitness Business Resource

How Often Should You See Your Personal Trainer?

Tyler Spraul is the director of UX and the head trainer for He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life. He has been featured in Shape, Healthline, HuffPost, Women's...

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UPDATED: Aug 25, 2020

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Get the Basics...
  • Your fitness goals dictate how often you see your personal trainer.
  • A personal trainer can help you define your fitness goals.
  • Consistency is key when trying to lose fat and build muscle mass.

You’ve made the decision to get in shape and live a healthier lifestyle. You’ve even enlisted the help of a personal trainer. But do you know how often you should meet with them?

When you first meet your personal trainer, they’ll assess your fitness level and help you set reasonable goals. Thereafter, your trainer will create a program specifically designed to help you achieve those goals.

Your reasons for choosing a trainer and your goals will determine how frequently you meet. Throughout your relationship, they will continue to tweak your exercise program to keep you moving in the right direction.

Since everyone has different goals with varying levels of physical fitness, finding what works for you is important.

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The Newbie

If you haven’t exercised in a long time or have never worked out before, make meeting your trainer two to three times a week a priority. This type of regularity ensures that you are developing the proper form when exercising, prioritizing your fitness as a commitment, and working out enough to see progress.

Since muscle memory is powerful, you don’t want to develop bad habits when you’re in the gym on your own. These bad habits can hinder your results and lead to serious injuries.

Scheduling regular training sessions also eliminates any excuses for not going. After two or three months of working out regularly with your trainer, you might choose to reduce the number of sessions or shift focus to different goals or styles of training. The most important thing is that you feel confident with your decision.

Time for a Tune-Up

If you go to the gym regularly on your own but have stopped seeing results, consider working with a personal trainer. They will assess your current exercise routine and either make recommendations for improvement or create a program that will produce your desired results.

This recommitment will energize you, and jumping into a defined program to break through your wall will boost your confidence. Shoot for one to two training sessions for at least six weeks. If you see noticeable results at six weeks, reevaluate your sessions and workout needs. Developing new and healthy exercise habits is key.

The Athletic Type

If you play sports, your personal trainer can help you improve your performance and decrease the likelihood of sports-related injuries. To achieve a balanced physique, your workout routine should focus on both dominant and non-dominant muscle groups.

Depending on your specific situation, this type of training can range from only one session with general recommendations to ongoing weekly sessions for the entire duration of the season.

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Training for Fat Loss

If your goal is to lose body fat, you should be working out three to five times a week. One to two of your sessions should focus on strength training to build muscle mass. The rest of your training sessions should focus on cardiovascular exercise.

These sessions can include circuit training and exercises that alternate between intensities. For example, you can make Monday and Wednesday strength training days with the other three days of the week dedicated to cardio.

Lean Muscles

Hitting the gym twice a week is fine if you’re looking to preserve the muscle mass you’ve already built, but if elongating those muscles is your goal, you may need to rethink your current exercise regimen.

Incorporating yoga and pilates exercises that elongate your muscles into your strength training routine helps you keep the muscles you have while lengthening them. A personal trainer can help find you the perfect balance between strength training and flexibility conditioning. Consider adding some of these types of exercises to your gym routine.

Training for an Event

If you’re training for an upcoming event, building muscle, strength, and flexibility targeted for the event is critical. Working out with a personal trainer in the weeks prior to the event prepares you both mentally and physically. Depending on your current levels of fitness, your trainer will recommend a number of training sessions to help you achieve your goals.

For instance, if you’re training for an endurance road race, you may have three to four days of running with one to two days of gym work, which could be a mix of weightlifting and light cardio. However, if you’re training for something like a Tough Mudder or Spartan, then the focus of your sessions should be adjusted accordingly.

Personal trainers are the backbone of the fitness industry. When you hire one, you’re paying for them to help you reach your fitness goals. And even though they can accelerate the process, there is no magic pill.

The results you’ll see when working with a personal trainer will depend on the time you invest and the goals themselves. By understanding how much time you need to invest to reach your specific goals, you’ll be a better judge of both your trainer and any fitness limitation you may have.

Frequently Asked Questions (FAQ)

How many days a week should I exercise?

Three to five workouts a week is recommended for best results.

How do I create my own weight training workout plan?

You can either sign up for an PRO membership or enlist the help of a personal trainer!

What is proper weight training form?

In order to learn proper weight training form, meet with a personal trainer so that they can walk you through the proper technique needed for a wide variety of lifts and exercises.

If you’re looking for a training program that’s flexible with a built-in community and access to expert trainers, sign up for our PRO Plan today!

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