A certified personal trainer is a fitness professional trained to design and implement safe, effective, and custom exercise programs that increase your chances for success and continued engagement with exercise.
Following an initial assessment your trainer should seek to understand your goals, identify your strengths and opportunities, and develop a plan to help you achieve your goals. Your trainer will then work with you and guide you as you work to achieve your fitness goals through personalized workouts and lifestyle adjustments. Along the way, your trainer will take time to communicate your progress and modify your plan as required. More about plan setting and measuring progress will follow in another blog post. The purpose of this post is to focus on 12 key reasons (supported by peer-review research) why working with a personal trainer.
If you have any questions, we would love to hear from you, please reach out to getfit@braun.fit.
- Assists with Goal Setting:
Setting ambitious fitness goals, like losing 20 pounds or training for a marathon, can sometimes lead to disappointment if not approached correctly. People often set goals that are either too general, not specific enough, or maybe a bit unrealistic. When goals are not set, or not established correctly, it is more likely that the individual will lose interest or become demotivated to continue past a short length of time. A personal trainer helps you set SMART goals (i.e. goals that are Specific, Measurable, Attainable, Realistic, and Time-Bound) that are tailored to your experiences and abilities. Studies suggest that people who set specific, measurable goals are more likely to succeed (Doran, 1981). By working with a trainer, you’ll have a structured plan to achieve both short-term and long-term objectives. Also, Research by B. T. L. Keating et al. (2013) demonstrated that goal-setting with a personal trainer leads to higher goal attainment rates [7]. - Provides an Individualized Plan:
While many generic workout plans are readily available online, they may not be suited to your unique needs. Everyone has a unique set of strengths and challenges of their own, which may include imbalances of strength, balance, mobility, and posture in different areas of the body. A personal trainer creates a customized plan based on your specific goals, fitness level, and any imbalances or weaknesses you might have. For example, if you have a strength imbalance that pulls your shoulders and neck forward, a trainer can incorporate targeted exercises to address the key muscles (agonist and protagonist) to help correct this performance-impeding postural imbalance. Furthermore, we know from peer-review literature that personalized exercise programs are more effective in improving fitness outcomes compared to generic plans (Pescatello, L.S., et al., 2014) - Provides Guidance for Improved Technique and Injury Prevention:
A certified person trainer provides exercise guidance that helps you learn proper technique that can improved exercise efficiency and reduce the risk of injury. J. S. S. Beilby et al. (2006) highlighted that personal trainers help ensure correct exercise form, reducing the risk of injury [4]. - Provides Support for Diverse Populations:
Personal trainers can provide tailored programs for individuals with specific health conditions or physical limitations. A study by A. E. S. Williams et al. (2006) found that personal trainers can design effective programs for special populations, including those with chronic conditions, enhancing their quality of life and physical health [10]. - Enhances Your Knowledge of Health and Fitness:
Personal trainers aren’t just there to push you and count your reps. In addition to being motivators and guides, they are also educators. Certified through organizations like NASM, ACE, or CanFitPro, pro trainers possess in-depth knowledge about human physiology, exercise science, and behavior change. They can teach you proper exercise techniques, equipment used, and overall fitness strategies. For instance, mastering the correct form for exercises like squats is essential for effectiveness and injury prevention. With a trainer’s guidance, you’ll likely see better results and reduce your risk of injury. (Nieman, D.C., 2010). - Introduces Exercise Variety:
Sticking to the same workout routine can lead to boredom, plateaus, and lower motivation. It can also lead to overuse injury. A personal trainer can introduce you to new exercises and techniques, keeping your workouts fresh while engaging a wider range of muscles (that you didn’t know you had). By structuring your workout plans with a wider range of supplementary and auxiliary exercises, your progress and motivation will be enhanced with with greater overall stability, strength, and mobility. Research shows that varying your routine can enhance motivation and prevent stagnation, including a study by Schoenfeld et al. (2019) that found that varying exercise routines can enhance motivation and prevent performance plateaus (Schoenfeld, B.J., et al., 2019). By trying new exercises, you’ll challenge your body and discover more activities that you enjoy. - Provides General Nutritional Guidance:
Although personal trainers aren’t qualified to offer specific meal plans or dietary advice, they can provide valuable general nutrition tips. Proper nutrition is crucial for achieving fitness goals, whether you aim for weight loss or muscle growth. Trainers can advise on protein intake, incorporating more fruits, and vegetables, and staying hydrated. There is an abundance of literature and empirical data, including a study by Trepanowski et al. (2017) that shows that a combining exercise and sensible eating habits is key to long-term success in effective weight management. - Offers Flexible Scheduling and Formats:
Personal trainers offer flexibility in how and when you work out. Whether you prefer in-person sessions at the gym, virtual workouts from home, or a combination of both, there’s a format that suits your needs. Sessions typically last 30-60 minutes and are designed around your personal goals, regardless of your physical abilities, experience level, or budget. - Supports Mental Health:
Personal trainers can have a positive impact on your mental well-being. Exercise is known to alleviate symptoms of depression and anxiety by boosting circulation to the brain and improving mood. Physical activity has also been shown to alleviate symptoms of depression and anxiety (Rebar, A.L., et al., 2015). A study by K. S. Gordon et al. (2010) found that personal training sessions improved participants’ self-esteem and overall mood. Additionally, a supportive trainer who takes an interest in your life can provide a sense of encouragement and camaraderie, both in and out of the gym. - Boosts Accountability:
Maintaining a consistent workout routine can be challenging. Without someone expecting you at the gym, skipping workouts can become all too tempting. A personal trainer provides that crucial accountability, whether in-person or online, motivating you to stay committed. Research shows that having someone to hold you accountable increases your chances of sticking to your fitness plan. Also, a study by Finkelstein et al. (2012) demonstrated that accountability mechanisms, such as regular check-ins with a coach, significantly increase the chances of achieving weight loss goals. - Facilitates Long-Term Lifestyle Changes:
Working with a personal trainer can help you establish and maintain healthy habits for life. Studies indicate that many people perform daily actions on autopilot, making intentional habit changes essential. Small, consistent changes can lead to lasting improvements in your lifestyle (Lally, P., et al., 2010). A trainer can guide you through making gradual adjustments, such as opting for stairs instead of elevators or drinking more water.
To Sum Up…
A personal trainer offers more than just workout guidance; they provide accountability, education, and a tailored approach to help you reach your health and fitness goals. Investing in a personal trainer could be a valuable step toward achieving and maintaining your desired results.
Again, if you have any questions, please reach out to getfit@braun.fit.
References
- Doran, G.T. (1981). There’s a S.M.A.R.T. way to write management’s goals and objectives. *Management Review, 70*(11), 35-36.
- Keating, B. T. L., et al. (2013). “Goal setting and achievement in personal training: A review of effectiveness.” International Journal of Sports Science & Coaching, 8(2), 243-256.
- Pescatello, L.S., et al. (2014). Physical activity and the cardiovascular system: The impact of exercise on heart health. *American Journal of Lifestyle Medicine, 8*(5), 372-385.
- Beilby, J., et al. (2006). “The role of personal trainers in injury prevention.” Journal of Sports Medicine, 40(3), 237-245.
- Williams, A. E. S., et al. (2006). “Personal training for special populations: A review of effectiveness.” Journal of Rehabilitation Research & Development, 43(2), 175-186.
- Nieman, D.C. (2010). Exercise testing and prescription: A health-related approach. *Health Fitness Journal, 14*(4), 30-36.
- Schoenfeld, B.J., et al. (2019). Resistance training and its impact on health and fitness outcomes. *Journal of Strength and Conditioning Research, 33*(4), 929-939.
- Trepanowski, J.F., et al. (2017). Effects of intermittent fasting on weight loss and metabolic disease risk factors: A meta-analysis of randomized controlled trials. *Journal of Clinical Endocrinology & Metabolism, 102*(7), 1628-1637.
- Rebar, A.L., et al. (2015). The effects of physical activity on mental well-being: A review of reviews. *Health Psychology Review, 9*(2), 106-128.
- Gordon, K. S., et al. (2010). “Effects of personal training on psychological well-being: A systematic review.” Journal of Health Psychology, 15(6), 861-875.
- Finkelstein, E.A., et al. (2012). The role of accountability in weight loss: A randomized controlled trial. *Journal of Behavioral Medicine, 35*(2), 150-159.
- Lally, P., et al. (2010). How are habits formed: Modelling habit formation in the real world. *European Journal of Social Psychology, 40*(6), 998-1009.
- Stanton, R., et al. (2020). Virtual versus in-person exercise programs: A comparative review. *Journal of Sports Sciences, 38*(12), 1389-1402.
