7 Personal Training Session Templates for All Fitness Levels

You have started your personal training business and finally have a stream of clients. Sure, you want to offer them the best training; however, you now face a new challenge - planning training sessions! 

Every client has different needs, and you can also get fatigued quickly. Without efficient workout planning, both you and your clients can struggle to meet your set goals. 

Here's how to tailor each session to your client's needs!

4 Steps to Planning a Personal Training Session

After closing the deal with a new client, you must ensure their daily sessions are interactive to keep their interest high.

You need actionable steps to develop personal training sessions to get the most out of each workout. Let's break them down below.

Step 1. Have a Consultation with Your Client

Begin with a thorough consultation to learn your client's fitness goals, health background, and specific needs.

Getting to know your prospects is a critical step, and you should actively listen to clients to tailor a program to fit their unique situation.

Use a combination of open and closed-ended questions to gather comprehensive information about their health, exercise history, and what they aim to achieve with their training.

The consultation is about the client, so ask about their day-to-day routines, any stresses they face, and what has or hasn't worked for them in the past.

The more you assess their fitness level and lifestyle, the better you can plan their sessions.

Step 2. Set Client Goals Together

Setting clear, measurable, and realistic goals is vital for maintaining motivation and tracking progress.

Go back to the first step mentioned above to see what the client needs and desires. Do they want to shed pounds, put on muscle, or increase endurance?

Whatever their area of interest, define short—and long-term objectives using the SMART goals framework (Specific, Measurable, Achievable, Relevant, Time-bound).

Make sure these objectives correspond with your customer's desires and degree of fitness. You can divide ambitious objectives into smaller, more achievable benchmarks to maintain training's focus and adaptability.

Step 3. Discuss and Agree the Fitness Plan Together

With the information gathered so far, you can create a fitness plan and training sessions. It would help if you did this with your client so you can craft fun, challenging sessions.

Discuss different types of training, from strength to cardio to flexibility, and how each can help them meet their goals.

Show them the exercises, explain their benefits, and, most importantly, listen to their feedback. 

Is there a particular exercise they love or hate? Tailor the plan to keep them excited to come back for more.

You can even use training apps to craft the best fitness plans!

7 Samples of Personal Training Sessions

Need ideas for personal training sessions? Here are some you can customize for different clients: 

#1. High-Intensity Interval Training (HIIT) Session

Have a client who needs quick, intense workouts to maximize calorie burn? You can customize this HIIT session for them: 

Warm-up (10-15 minutes)

Dynamic stretches and mobility drills (e.g., high knees, butt kicks, hip openers, shoulder circles, etc.) to prepare the joints and muscles.

Main workout (20-25 minutes)

Circuit of sprint intervals, squat jumps, mountain climbers, burpees, and kettlebell swings (scale intervals/rest periods for different levels).

Example Circuit (repeat 3-4 times):

• Sprint Intervals (30 seconds)
• Squat Jumps (30 seconds)
• Mountain Climbers (30 seconds)
• Burpees (30 seconds): You could swap for squat thrusts for beginners or double-burpees for advanced.
• Kettlebell Swings (30 seconds): Adds variety and engages the posterior chain.
• Rest (30-60 seconds, depending on fitness level).

Cool-down (10-15 minutes)

Active recovery, like walking or cycling with static stretching at the end.

#2. Full Body Strength and Cardio Session

An ideal session plan for clients looking for a balanced workout to improve overall fitness and strength.

Feel free to adapt it to your client's level of fitness, individual goals, and abilities:

Warm-up (10 minutes):

Cardio (5 minutes): Jump rope or brisk walk/run to raise heart rate.

Dynamic stretches (5 minutes): Knee hugs, lateral lunges, arm circles, leg swings, etc.

Main Workout (40 minutes):

Superset 1:

• Squats (3 sets x 12 reps): Add weight or resistance for more advanced clients.
• Push-ups (3 sets x 15 reps): Scale to incline push-ups for beginners or weighted for advanced.
• Rest: 60 seconds.

Superset 2:

• Deadlifts (3 sets x 10 reps): Focus on form; modify to Romanian deadlifts for a change.
• Plank to Shoulder Tap (3 sets x 30 seconds): Engage core and balance.
• Rest: 60 seconds.

Superset 3:

• Lunges (3 sets x 12 reps per leg): Reverse lunges for beginners; weighted for advanced.
• Bent-over Rows (3 sets x 12 reps): Dumbbell or barbell rows to target the upper back.
• Rest: 60 seconds.

Interval Cardio (8-10 minutes):

• Treadmill or Bike Intervals: 15 seconds sprint, 45 seconds recovery pace, repeat for 8-10 minutes.

Cool-down (10 minutes):

Static stretching: Focus on legs, back, shoulders, and arms.

Foam rolling: Optional for added muscle recovery.

#3. Upper Body Pull Session

Here's a sample session plan for clients looking to boost back, biceps, and overall upper-body pulling strength.

Aim to balance volume and recovery based on the client's fitness and strength levels and use progressions or regressions where needed (e.g., band-assisted pull-ups for beginners).

Warm-up (10 minutes):

Shoulder stretches: Arm crosses, shoulder circles.

Rowing/bands: Use a rowing machine or light bands to warm up the upper pack.

Main Workout (40 minutes):

• Pull-ups (3 sets, max reps): Full range motion, controlled lowering.
• Bent-over rows (4x12): Dumbbells, barbells, or resistance bands.
• Lat pulldowns (4x12): Machine, cable, or band.
• Face pulls (3x15): Cable or bands.
• Hammer curls (3x12): Cable or dumbbells.

Cool-down (10 minutes):

Stretching: Focus on the back, shoulders, and biceps, as well as the lower back, glutes, and core.

#4. Upper Body Strength Session

This session complements the Upper Body Pull Session, focusing on exercises targeting the chest, shoulders, and triceps.

It is ideal for clients who want to build strength and mass in their upper body through compound and isolation exercises.

Warm-up (5-10 minutes):

Arm circles, shoulder stretches, and light resistance band presses to warm up the upper body.

Main Workout (40-45 minutes):

• Bench Press (3 sets x 10-12 reps): Barbell or dumbbell press, focus on controlled movements.
• Overhead Press (4 sets x 8-10 reps): It can be done seated or standing for core engagement.
• Incline Dumbbell Press (3 sets x 12 reps): Targets the upper chest and shoulders.
• Dumbbell Lateral Raises (3 sets x 12-15 reps): Focus on strict form to hit the delts.
• Tricep Dips (3 sets x 15 reps): Scale with bench dips for beginners or weighted dips for advanced.
• Push-ups or Plyo Push-ups (3 sets, max reps): Push-ups for beginners, explosive Plyo push-ups for advanced.

Cool-down (5-10 minutes):

Static stretches for the chest, shoulders, triceps, and anywhere the client feels tension.

#5. Leg Day Session

This leg session targets the major muscle groups of the lower body—quads, hamstrings, glutes, and calves—while also engaging the core.

The workout includes compound and isolation exercises to build strength, stability, and muscle tone.

Warm-up (10 minutes):

Light cardio: 5 minutes of brisk walking or cycling to raise heart rate.

Dynamic stretches: Leg swings, walking lunges, bodyweight squats.

Main Workout (45-50 minutes):

• Squats (4 sets x 8-10 reps): Focus on depth and form; use a barbell or dumbbell for added resistance. For the less experienced, you can replace it with the leg press.
• Romanian Deadlifts (4 sets x 10-12 reps): These are great ways to load the posterior chain and target the hamstrings and glutes. They can be done with kettlebells, dumbbells, or barbells.
• Lunges (3 sets x 12 reps per leg): This can be done with dumbbells or bodyweight. You can program forward, reverse, and side lunges to hit the glutes and hip area from all angles.
• Bulgarian Split Squats (3 sets x 10 reps per leg): Use a bench for stability and add weights for more advanced clients.
• Calf Raises (4 sets x 15-20 reps) are crucial for balance, proprioception, and calf strength, especially for field athletes and senior clients.

Cool-down (10 minutes):

Static stretching: Focus on hamstrings, quads, glutes, and calves.

Foam rolling: Optional for muscle recovery.

#6. Core and Balance Session

This session focuses on building a strong core and improving balance, which is essential for posture, stability, and injury prevention.

Ideal for all fitness levels, this workout can help clients with overall body control and functional strength.

Warm-up (5-10 minutes):

Dynamic stretches: Cat-cow stretch, bird-dog, hip circles.

Balance drills: Single-leg balance hold (30 seconds per leg), side lunges.

Main Workout (40-45 minutes):

• Plank (4 sets x 30-60 seconds): This exercise can be done on forearms or hands; it is more challenging with leg lifts or arm extensions.
• Side Plank (3 sets x 30 seconds per side): Engage obliques; modify with knee-down side plank for beginners.
• Single-leg Deadlifts (3 sets x 10 reps per leg): Use bodyweight or light dumbbells; focus on control and balance.
• Swiss Ball Passes (3 sets x 15 reps): Pass the ball from hands to feet while lying down to work both the upper and lower core.
• Bird-dog (3 sets x 10 reps per side): Slow and controlled to engage the core and back muscles.
• Single-leg Glute Bridge (3 sets x 12 reps per leg): Focus on driving through the heel and keeping hips stable.

Cool-down (5-10 minutes):

Static stretches: Focus on the core, hamstrings, and hip flexors.

Balance challenge: Tree pose or standing on one leg for 1 minute.

#7. Mobility and Agility Session

This session aims to improve mobility, flexibility, and agility. Perfect for clients looking to enhance their range of motion, coordination, and speed.

It's ideal for athletes or clients who need to maintain fluid movement and joint health.

Warm-up (5-10 minutes):

Dynamic stretches: Arm circles, high knees, butt kicks.

Mobility drills: Hip circles, ankle rolls, and shoulder dislocations.

Main Workout (40-45 minutes):

• Agility Ladder Drills (10 minutes): Quick footwork drills: side steps, in-and-out, crossover steps.
• Lateral Bounds (3 sets x 10 reps per side): Jump side-to-side to engage lateral muscles and work on balance.
• Walking Lunges with Torso Twist (3 sets x 12 reps per leg): Incorporate a twist to improve mobility and stability.
• Leg Swings (Front and Side) (3 sets x 15 reps per leg): Focus on increasing the range of motion in the hips.
• Hip Bridges with Knee Squeeze (3 sets x 15 reps): Place a ball or small resistance band between the knees.
• Carioca Drill (3 sets x 30 seconds): Lateral footwork drill, crossing one foot behind the other while moving sideways.

Cool-down (5-10 minutes):

Yoga poses. Downward dog, pigeon pose, and child's pose for flexibility.

Dynamic stretches: Shoulder stretches and ankle mobility drills.

Conclusion

As you design personal training sessions, remember that a great session is about creating a supportive and motivational environment for your client.

So, keep tabs on their progress and tweak the plan. Plus, celebrate any wins and set new challenges together.

However, keeping tabs may be more challenging when you have numerous clients.

A good personal trainer uses personal trainer software to manage clients, sessions, and other administrative tasks. 

So, start your free trial  with PT Distinction today and easily manage your training sessions!

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