As a personal trainer, helping clients achieve their goals and improve their lifestyles is at the heart of what you do.

However, working long hours and trying to meet demanding schedules can lead to burnout if you're not careful.

Last week, we discussed the importance of efficient workout planning to stay effective and avoid confusion or fatigue.

Developing a comprehensive personal trainer's workout plan is crucial to build on that foundation. This plan will help you and your clients stay on track by tailoring exercises to individual needs and adjusting fitness strategies as necessary.

Here's how to create a complete workout plan that ensures success for both you and your clients.

Step 1. Understand Client Fitness Goals

The first step in creating an effective workout plan is understanding your clients' fitness goals. In this section, we'll discuss how you can help your clients identify their goals, the type of goals they might have, and a few examples you might encounter as a personal trainer.

#1. Goal Setting

Setting clear, well-defined goals creates a roadmap that guides your clients toward their ultimate fitness success. Here's how to set goals for clients:

• Start with the 'why'. Understand why your client is seeking your coaching services. Is it about feeling more confident, improving health, or preparing for a specific event? When you know the 'why', you can personalize their goals so they'll be more impactful and easier to commit to
• Then, use the SMART (Specific, Measurable, Achievable, Relevant, Time-bound) method to shape clear and trackable goals. For instance, instead of a vague goal like "get fit", specify "run a half marathon in under 2 hours".
• Then, break down all the goals you come up with. Usually, clients start with high ambitions, and more often, this can cause demotivation when it takes longer than expected to hit their targets. If the goal is to lose weight, setting a monthly weight loss target is more achievable than a lump sum goal at the end of the year.
• Goals must also fit into the client's current lifestyle and time constraints. You'll want to understand your clients' daily routine, job demands, family responsibilities, and any other factors that could influence their ability to commit to a fitness program.
• Also, consider your client's health and fitness before committing to a goal. Ask about any medical limitations or needs that must be accommodated within the training program. In addition, understand the client's history with fitness, including what has or hasn't worked for them in the past, to guide the goal-setting process.

#2. Goal Types

When setting fitness goals with clients, categorize them into two main types: short-term and long-term goals.

Each plays a vital role in a client's fitness journey by providing specific targets and motivations.

Short-Term Goals

Short-term goals are immediate, specific, and achievable within a brief timeframe, typically a few weeks to a few months. They keep clients motivated and engaged with quick wins and measurable progress. 

For example, a short-term goal could be to lose five pounds in one month or to improve a 5km run time by 30 seconds in six weeks. 

The key here is to set realistic goals, given the client's current fitness level and lifestyle. Also, ensure they align with the broader long-term aspirations​.

Long-Term Goals

Long-term goals are broader and aim at sustained progress over a longer period, with timelines of several months to a year or more.

They are generally more ambitious and may involve significant body composition, strength, endurance, or overall health changes. 

Examples include losing 20 pounds in six months, running a half or full marathon, or achieving a specific body weight or muscle mass. 

When setting long-term goals, consider the client's overall aspirations, potential lifestyle changes, and the cumulative effect of short-term achievements.

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#3. Examples of Client Goals

Examples of client goals in personal training vary depending on their preferences and fitness levels. However, they generally fall into a few categories focused on specific outcomes:

• Weight management: Many clients set weight loss or gain goals depending on their health and aesthetic desires.
• Strength and muscle gain: This could be as specific as increasing the weight lifted on a particular exercise, being able to do one pull-up, or as broad as enhancing overall body strength.
• Improving cardiovascular fitness: These goals can include running a certain distance within a specific time or increasing stamina for better overall health.
• Flexibility and mobility are especially relevant for aging populations or those recovering from injuries. Clients may want to improve flexibility, mobility, and quality of life or reduce pain during daily activities.
• General fitness: Some clients may have broader goals, such as enhancing overall health and wellness by combining strength, endurance, flexibility, and proper nutrition.

Step 2. Conduct Fitness Assessments

Here's how to evaluate a client's current fitness level and identify potential limitations to tailor the best workout plan:

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Initial Assessment Protocols

Initiating your client's journey starts with conducting a thorough initial assessment.

To create an effective workout plan, start by evaluating your client's current fitness level with these common initial assessments:

• Personal and Medical History (PAR-Q)
• Body Composition Analysis
• Postural Assessment
• Lifestyle and Nutrition Questionnaire

They help you understand your client's baseline so you can tailor a training program that aligns with their fitness goals and current health.

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Benchmark Tests

Benchmark tests are essential for measuring initial capabilities across various fitness domains. Standard tests include:

• Push-ups for upper body strength.
• Sit-and-reach for flexibility.
• A timed step test for cardiovascular endurance.

These benchmarks help track progress and adjust training programs as needed.

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Recording and Analyzing Data

For your personal trainer workout plan to work, you must record and analyze assessment data accurately. This will allow you to track your clients' progress and adjust their workout plans when necessary. 

You can utilize personal trainer software to maintain detailed records of each session, including their performance on benchmark tests.

This data is invaluable; it allows you to make informed decisions when continually adapting the training program to meet evolving fitness needs.

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Step 3. Design a Tailored Workout Plan

Ready to finally build your first personal trainer workout plan? It involves integrating various exercises to cover all aspects of fitness. Let's take a look at what you want to include.

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Resistance Training

Strength training builds muscle, increases bone density, and improves metabolic rate.

So, assess your client's current fitness level and training history to inform the selection of appropriate exercises, weights, repetitions, and sets. 

When training complete beginners, you can start with basic compound movements like squats and push-ups, focusing on form and gradual progression.

For more advanced clients, incorporate higher-intensity routines and concentrate on specific muscle groups to encourage hypertrophy or strength gains.

For example, your weekly personal trainer workout plan could look like this:

• Monday: Upper body strength (e.g., bench press, pull-ups, shoulder press) – 3 sets of 8-10 reps.
• Thursday: Lower body strength (e.g., squats, deadlifts, lunges) – 3 sets of 8-10 reps.
• Saturday: Full body circuit with lighter weights and higher reps to promote muscular endurance.

The key is to increase the weight or resistance progressively. Doing so will continuously challenge the muscles and promote growth.

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Cardiovascular Exercise

In your workout plan, include cardiovascular training to help your clients improve heart health, lose weight, and enhance endurance. You want to tailor the exercises to their fitness and needs.

 For example, you can come up with something like this:

• Tuesday: Interval training on a treadmill or exercise bike for 10-15 minutes, alternating between high and low intensity.
• Friday: Steady-state cardio like a 45-minute run or cycle at a moderate pace.
• Sunday: Optional light activity like swimming or a brisk walk for active recovery.

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Flexibility and Mobility

Adding flexibility and mobility exercises to the personal trainer's workout plan can enhance overall movement efficiency and reduce injury risk.

Design thorough warm-ups to prepare your client's body for the day's workout and a long enough cool-down so their heart rate can return to baseline.

Here's a plan you can consider:

• Daily warm-up: 10 minutes of dynamic stretches (e.g., leg swings and arm circles) and mobility exercises.
• Post-workout cool-down: 5-10 minutes of static stretching (e.g., quadriceps stretch, hamstring stretch, and calf stretch). Focus the cool-down on muscles exercised that day.

You could also add yoga or Pilates once or twice a week to enhance flexibility and core strength.

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Rest and Recovery

Sufficient rest and recovery are essential to prevent overtraining and allow muscles to repair and grow.

So, ensure your personal trainer workout routine includes at least one or multiple rest days for clients, depending on their experience level.

Looking at the example workout plan above, you'll notice that no workout is scheduled for Wednesdays. The client can do one or both of the following:

• Complete rest day or very light activity like gentle yoga to help with muscle recovery and flexibility.
• Regular use of techniques such as foam rolling and deep-tissue massage to aid in muscle recovery and injury prevention.

Remember to monitor how each client's body reacts to the training plan. This way, you can adjust the exercises or add extra time for rest to prevent overtraining.

Step 4. Customize Workout Schedules for Clients

When customizing workout schedules for your personal training clients, consider their unique needs, preferences, and time constraints.

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Here's a comprehensive approach you can take:

• Understand client availability and preferences: Discuss when your clients can work out and what activities they prefer to ensure the workout plan fits seamlessly into their daily routine for better adherence.​
• Set clear, tailored goals: Each client's fitness goal should shape their workout schedule. For muscle gain, include strength training with progressive overload. Combine HIIT with steady-state cardio and strength training for general fitness, balance cardio, strength training, and flexibility workouts for weight loss.
• Incorporate variety and modulation: To keep the workouts engaging, include a mix of strength training, cardiovascular exercises, and flexibility sessions. Tailoring these sessions to the days when your client feels most energetic or has more time can also optimize their effectiveness.
• Adjust for time efficiency: For clients with tight schedules, consider time-efficient workout modalities like high-intensity interval training (HIIT), circuit training, or Tabata. These methods maximize results while they fit conveniently into a busy day​.
• Emphasize progression and adaptability: Ensure the workout plan evolves as your client progresses. You can increase the intensity of the workouts, diversify the types of exercises, or adjust the duration of sessions based on their improving fitness level​.
• Monitor and adjust regularly: Regular check-ins are crucial to assess progress and adjust the workout schedule. Doing so helps your client achieve their desired fitness goals and maintains motivation by refreshing the routine.

Step 5. Integrate Nutrition and Hydration Advice

One way to help your clients improve their lifestyles is by creating a holistic personal trainer workout plan that targets not only their fitness but also what they consume and when. Here's what you can do:

Get Relevant Education and Certification

While personal trainers are not licensed to prescribe diets or treat medical conditions with diet, you can educate clients about healthy eating habits and general wellness. 

You can pursue a fitness nutrition certification to enhance your credibility and knowledge base.

This way, you can also attract different types of clients, including ones who only need nutrition and weight loss advice.

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Basic Nutritional Guidance

You can provide general advice on healthy eating habits that support your clients' fitness goals. For example, discussing the importance of protein in muscle repair or the role of hydration in physical performance is beneficial. 

It's crucial to base this guidance on established nutritional principles, so avoid giving specific dietary recommendations unless you're qualified to do so​.

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Use of Tools and Resources

Utilize resources like the Dietary Guidelines for Americans or MyPlate to inform your discussions. Such resources provide a solid foundation for understanding balanced diets and can be a great starting point for client education​.

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Client-Centred Approach

Tailor your nutritional advice to fit each client's lifestyle, preferences, and goals. This might involve suggesting meal timing around workouts or discussing how to make healthier food choices. Always keep the advice general unless you have the specific credentials to offer detailed meal plans​.

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Collaboration with Dietitians

Collaborate with registered dietitians if your client needs more detailed dietary advice or has specific health issues. Doing so will ensure your client receives safe, accurate, and personalized nutrition counselling while you stay within your scope of practice as a trainer​.

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Step 6. Keeping Clients Motivated

Your second biggest job as a personal trainer is keeping your clients motivated. So, as you create a solid personal trainer workout plan, use these tips to encourage your clients to keep putting in time - especially when they face setbacks and unavoidable delays: 

• Customize the workout plans to fit clients' unique preferences, abilities, and goals.
• Work with your clients to set SMART goals. For starters, break long-term goals into smaller, manageable milestones to maintain motivation - clients will feel a sense of accomplishment as they progress. Also, ensure you celebrate these achievements to boost their morale and encourage persistence​.
• Build trust and open communication. Clients should feel heard and supported. This relationship is foundational to keeping them motivated, as they will be more committed when they feel connected and understood by their trainer​.
• Leverage training apps and social media to keep clients engaged. Apps can help track their progress and facilitate communication outside of sessions. Also, use social media content to inspire clients, share fitness tips, or celebrate client successes.
• Create a community, possibly online, where clients can share their progress and challenges. This can foster a sense of accountability and support among members, keeping each other motivated.

Help clients understand the 'why' behind each exercise and the benefits of their workouts. Educating them about the importance of nutrition and overall wellness can motivate them to make healthier choices supporting their fitness goals​.

Conclusion

There you have it! You can now create a personal trainer workout plan that works for you and your clients. 

We've covered the basics above, from setting achievable goals, designing personalized routines, and integrating essential nutrition advice to motivating your clients. 

Remember to use the best personal trainer software, especially as your client base grows. We recommend starting a free trial with PT Distinction to see how the software can centralize all your client plans and sessions.

Try PT Distinction today and take your coaching to the next level!

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