Hiring a personal trainer (PT) is ideal if you’re new to the gym and need a helping hand, or perhaps just want guidance in reaching specific goals. But, a PT doesn’t come cheap; some can cost upwards of £100 an hour, and even outside of the capital, you’re still likely to pay £50 or more per session. So before you commit to what could become a long term investment, it’s worth knowing what you should be getting in return.
At the very least, your PT should be present and attentive. As a PT myself, I spot red flags in other trainers regularly. I’ve seen some glued to their phone during sessions or simply ignoring poor (and often, dangerous) form.
Will Duru, PT and founder of training app 12Reps says: “I’ve trained some clients for many, many years and I’ve worked with them through various life changes: new jobs, pregnancy, first-time parents, even menopause. A good PT knows you, how your body works and also adapts to your lifestyle.”
Clue’s in the name: your personal trainer should be taking a personalised approach. If they’re not, you’re well within your rights to call it out. Here’s what to expect from your PT…
What’s your goal?
Whether it’s weight loss, improving strength, running your first marathon or working towards your first Hyrox, a goal is a great way to not only keep you motivated, but it gives your PT something clear to work towards.
“Before anything else, I’ll always ask clients what it is they want to achieve. Sometimes they’re very clear. Other times they have no idea, so I help them work out what actually matters to them,” says Will.
The challenge is being realistic. “A good PT helps you achieve goals you didn’t think you could accomplish, but within a realistic time frame,” explains Will. It’s unlikely you’re going to see noticeable results in a few weeks. And if your PT suggests otherwise, you might want to step back. “I won’t shut down my clients’ goals but instead, I’ll explain what’s achievable in the short term and what kind of commitment that bigger goal would actually take over time. Usually, once they hear this, they get it,” says Will.
The physical assessments
Thrown into workouts immediately? See it as a red flag. Before you get moving, your PT should check how you move and spot where your body compensates, such as where one muscle or joint picks up the slack for another, during basic movement patterns such as squats and lunges.
“That, combined with a conversation around injury history, training background and lifestyle, gives a clear picture of where to start,” says David Lewis, founder of RNGD, a London-based one-to-one personal training studio.“I’m looking for restrictions and imbalances in joint movement that affect how safely and efficiently someone can move. I typically observe movements such as the deadlift, bench and overhead press and a basic row.”
Take the deadlift, which can cause issues when performed incorrectly. When you’re standing at the barbell, David is looking for controlled knee tracking, a solid hip hinge and a neutral spine. But limited ankle mobility or poor hinging can force the body to compensate. “This can lead to a round spine or strain through the neck if the upper back lacks mobility,” adds David.
A skilled PT will be able to gather all of this information before you’ve even lifted the bar, so don’t be alarmed if you’re not lifting weights straight away or hitting PBs. It can be a slow game.
Assessing your fitness
A PT should also gauge your cardio fitness to see how your body copes with and recovers from exercise. This is to help set the right training intensity and avoid doing too much, too soon, especially if you have a cardio-specific goal.
Amanda Terry, a strength coach at V-London, assesses VO2 max, which is considered the gold standard for reassuring cardio fitness.
“There’s a lot of research that shows low Vo2 is strongly linked to cardiovascular disease and all-cause mortality,” says Amanda. “It’s a great measurement tool to objectively track a client’s progress. It’s a great adherence tool too; the retest every eight to 12 weeks gives clients a mini goal to work towards.”
To measure VO2 max, Amanda uses a heart rate monitor alongside a Technogym treadmill test. Simpler tests exist too such as the Cooper test, where you run as far as possible in 12 minutes, with your VO2 max then estimated using a specific formula.
Getting to know your lifestyle
Everyone is different, with varying amounts of free time, commitments and stress levels. What works for a mum-of-three, running off a few hours of sleep, might be different to someone in their 20s, working a structured nine-to-five routine.
A good PT builds your training around this. If your trainer has no interest in understanding your lifestyle outside of training, walk away.
For Amanda, a client’s daily stress load is an important part of programming: “With high-stress clients, I want to understand the bigger picture including their routine, sleep and diet. From a physiological perspective, these have a huge impact and I want to support their nervous system, not drain it further with tough workouts.”
Some days you may feel mentally drained, but more energised once you start moving.
However, if your PT still pushes you to your max, despite your body and mind saying no, it’s not a good sign.
“This shows a lack of awareness around recovery and readiness,” warns Will.
A good PT will adapt your workouts. “I’ll make them lower intensity, with less weight, fewer sets and reps and potentially remove or swap out exercises that might be less systemically fatiguing such as changing a barbell back squat to a leg press,” adds Amanda.
Beginner vs advanced: how should it feel?
When it comes to weight training, if you’ve never lifted a dumbbell before, your trainer should be extra cautious.
“I won’t let an absolute beginner jump straight in at 100 mph. It’s likely to leave someone excessively sore,” says David.
Instead, beginners should be eased into the basics of resistance training. “In the first two weeks, I programme no more than eight exercises, starting with larger multi-joint movements (such as squats) and working down to single-joint isolations (such as bicep curls), all selected based on the client’s current ability. I keep intensity moderate, ensuring the client always has around two reps left in reserve at the end of each set.”
The first session should feel challenging but manageable. You want to leave feeling positive, motivated and excited for the next session. Dreading it already? Something’s not right.
For someone more advanced, Will says training becomes more targeted and intense.
“There’s more emphasis on refining technique, increasing load and working much closer to fatigue,” says Will. “Sessions at this level feel demanding and you’re often working close to your limits, but not constantly hitting them.”
“Fatigue is expected,” adds Will. “But it shouldn’t be overwhelming.”
The PT-client relationship
As well as all the above, ask yourself how you feel around your PT. You may thrive with a bit of tough love or perhaps you need a softer, more encouraging approach.
“Either way you shouldn’t be fearful of your PT,” says Will. “They should motivate you and help you succeed, without scorning you if you don’t do something right.”
A PT should also be flexible when life gets busy. Like any relationship, communication is vital.
“Things will come up and a PT should create an environment where you feel supported and able to share your experience without fear of judgement. Your PT should also be open to receiving feedback, and implementing it,” says Amanda.
If you feel uncomfortable or like you can’t speak openly, it’s probably time to step away.
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