You read that title correctly, here is everything you need to work out WITHOUT a personal trainer. Although all of our trainers are from diverse educational and fitness backgrounds, we all have a similar process when it comes to creating a workout program that is individualized to each of our clients.

Goal Setting

Whether you are with a Studio Element trainer or starting by your self the first step to beginning any fitness program is to set goals for yourself. When we asses our first time clients we talk about 3 month, 6 month, and 1 year goals. These goals should be specific, measurable, attainable, relevant, and time-bound. Thinking about your goals and writing them down before you begin any kind of program will help when programming and also hold you accountable.

 Programming

The next step to creating your fitness plan is knowing what kind of exercise is right for you and will effectively allow you to reach your goals. If your 3 month goal is to run a 5K you should training much differently then someone who is competing in a weight lifting competition. Before any work out session a warm-up lasting 5-10 minutes is the most important followed by a cool down and stretch at the end. For a standard weight loss program we recommend doing 2-3 days a week of cardio for a minimum of 30 minutes, 2-3 days a week of circuit training/lifting, 1 day a week of deep stretching for 30 minutes, and 1 day a week of rest.

Modifications

After a few months of your new program you may start to feel like you have stopped losing weight or no longer see any changes. This is what most people refer to as plateauing. Unless you continually update your program to reflect the changes your body has already experienced, you can almost guarantee to plateau at some point in your fitness journey. Our bodies are constantly adapting to stimuli so it only makes sense that we switch up our exercises. By shaking things up a bit and varying your program by introducing some new elements, you’ll likely find yourself off the plateau and back on the road to progress in no time.

Adherence

You could have the best work out plan in the game, but if you don’t follow through and stick with the program you will not see the results you are hoping for. Studies show that people who workout with a partner or a personal trainer workout for three weeks more on average than someone working out by themselves. This is due to holding your partner accountable and they in turn holding you accountable.

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Written by: Sarah Browning

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