How to Create a Personal Training Session | Program Design and Flow

In this video, Jeff is discussing how to create a personal training session, focusing on program design and flow.
If you've had questions on how best to program your session for a personal training client, this video is for you.
Jeff will discuss the pros/cons of single sets, supersets, trisets and circuits and which work best for your personal training client.
What method do you use in your personal training sessions? Is there a specific reason? Let us know in the comments down below!
#personaltrainingsession #personaltrainingsessiondesign
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[@frangleisner4838]

Hi guys! I'm a new professional in the fitness industry and your videos and free forms (thanks) have been very useful for me and help me to build my confidence as a new PT. I have a question: if a client wants to have a PT session once a week, but workout 2 to 3 days per week, should I design a 2 or 3 days program so they can keep going during the week without my supervision? how I track what are doing wem I'm not there?

[@SortaHealthyTrainerEducation]

Good questions! It’s totally fine to design workouts for your client to do when you’re not working with them directly. In all honesty though, I wouldn’t expect them to track much without supervision. The vast majority of people simply won’t do it. I would just give them routines for the days that you’re not working with them including exercises, reps, sets, and anything else that’s relevant and have them stick as close as possible to it.

[@henselback]

I'm a personal trainer. I am enjoying all your content. You break this down perfectly. Thank you. Great channel😁

[@martinarku6390]

I've been a Personal Trainer for 8 years and I must say I'm learning a lot from your videos. I'm always a student to life. Keep up the great videos.

[@SortaHealthyTrainerEducation]

Thank you! It’s always really good to hear things like that! I appreciate it!

[@thomasarillotta6518]

5/12/23 Viewing and learning; loved it!

[@AddyFatiMarwiAusi]

Love these advices, awesome job 👍

[@SortaHealthyTrainerEducation]

Thank you! I really appreciate that!

[@zerolimitshealthfitness2243]

You can achieve progressive overload in supersets fairly easy. You just need to manipulate reps/% RM/rest in between super sets.

[@SortaHealthyTrainerEducation]

Yup agreed that’s why we use them more than any other option featured in the video.

[@789quicky]

Hi guys.. Just to say that you're doing a great job helping us PTS 👏💪

[@SortaHealthyTrainerEducation]

Thank you! We’re glad that you’re finding the videos helpful!

[@courtneycoursey1254]

As a new personal trainer, these videos have been SO helpful. Thank you, thank you, thank you!

[@SortaHealthyTrainerEducation]

Thank you! I really appreciate hearing that!

[@lukec.9819]

Great info!! Hard to believe this is all free!!! ❣️👏👏👏👏

[@SortaHealthyTrainerEducation]

So glad you found it helpful!

[@warriorforchristatl6974]

I typically stick with Supersets. It's seemed to have provided the best feedback this far. Thank you as ALWAYS, for this great content, Jeff. Wish we could've link up, prior to my move from MA.

[@SortaHealthyTrainerEducation]

Thanks man! Supersets are my preferred as well! Ya never know opportunities to network may come up in the future!

[@samuelbellaby9448]

Another great video. thank you. :) Super-sets are my go-to during my own training and with my clients. I try for a balanced approach. Push with pull. Agonist with antagonist. etc.

[@SortaHealthyTrainerEducation]

Thank you! Supersets are our preferred method as well! Your plan sounds right on the money!

[@Mikehighlyfavored]

SUPERB!!!!!!

[@SortaHealthyTrainerEducation]

I appreciate that!

[@Faithglossy1]

Best channel ever

[@SortaHealthyTrainerEducation]

Thank you very much! I really appreciate that!

[@user-un8vg4cd5z]

This was extremely helpful 😊

[@SortaHealthyTrainerEducation]

So glad you think so!

[@gavhlev2853]

I am recommending your channel to new trainers and you are popular. I’ve read others recommending you too.

[@SortaHealthyTrainerEducation]

I really appreciate that! I’m glad you’re finding everything helpful so far!

[@johnyates153]

Another great video! I did circuit sets one winter and lost almost 20 pounds felt great but lost a lot of muscle size. I do more tri sets routine now and as the workout goes on I move into super sets and then finish with back to back trying to allow some cardio and muscle development balance. I try to hit upper body then add a leg workout in the tri set to make the heart move the blood through out the body. Mixing it up at my age feels good . As summer gets closer I tend to slow down into back to back to gain more muscle and do every day to complete all the muscle systems. I now have added HIIT and balance training once a week Changing it up through the year makes it fun.

[@SortaHealthyTrainerEducation]

I’m glad you’ve found what works for you! Mixing it up does keep it fun!

[@devindavis6766]

Supersets help thing ls flow well but thank you for introducing me to tri sets

[@SortaHealthyTrainerEducation]

Of course! Both work well!

[@TheHealthyHabit]

Super sets are definitely a favorite of mine. I also like to program a circuit that really burns from time to time, guess that’s the CrossFit in me. 💪 The biggest thing for me is making sure it is all measurable and keeping track to see what is working well for your client or not so well and amend accordingly. Programs should always be evolving to suit your clients.

[@SortaHealthyTrainerEducation]

100% true! I like all of the different options and they can all definitely work well. If we keep the program evolving over time to benefit the client then we’re doing our jobs effectively!

[@NiniskoMueller]

I am a fulltime PT for 8 years now. I used to do tons of circuits with short-term weight-loss folks. My long term clients (6 years plus) - I keep changing up according to their needs.

[@SortaHealthyTrainerEducation]

That’s the best way to do it!

[@nataliealla4948]

Love supersets/trisets

[@SortaHealthyTrainerEducation]

I still think they’re the best in most training circumstances!

[@nataliealla4948]

@@SortaHealthyTrainerEducation I think so too! I’ve yet to try a circuit with my class. (Newly certified trainer here)

[@jasonpestel3456]

Hi Jeff, have you any videos on training 2 clients at the same time? If not I’d love to hear your tips and thoughts on this. Your content is great. Helps so much 👍🏻

[@SortaHealthyTrainerEducation]

I don’t but that’s a really good idea! I’ll definitely be covering that at some point soon!

[@jasonpestel3456]

@@SortaHealthyTrainerEducation that would be really appreciated. This is something that I’m starting soon with some new clients. Thank you again 👍🏻😃

[@shabarigt6169]

Nice

[@SortaHealthyTrainerEducation]

Thanks for your support!

[@devinmcnamara5025]

Loving your content, just subscribed! Question: For your workout chart, you have lower body, push, pull, core. What happens if you wanted to do pull before push, for example? How do you chart the sequence of progression for each movement in the workout? Thanks!

[@SortaHealthyTrainerEducation]

First, thanks for the support. Good questions! The chart doesn’t designate the order of the workout, it’s just broken up that way so it’s easy to see where everything is. In regards to your second question, within a single workout, we do not chart sequence of progression. Our rule of thumb is the more complicated an exercise is, the earlier it comes in the workout. As far as overall progression of each movement, you’d be able to see that as you worked across the chart horizontally within each movements boxes.

[@devinmcnamara5025]

@@SortaHealthyTrainerEducation Great, thanks for the quick reply! I have one more question if you don't mind. Do you know of any good resources for how to convert the assessment into a workout program? Things like if you have a bad toe touch, you might not want to start out with regular deadlifts... this type of concept but with all aspects of the assessment? Such as limited shoulder/hip ROM etc?

[@SortaHealthyTrainerEducation]

We generally use the red, yellow, green light system from FMS. We don’t follow it 100% but the modified version we use seems to work well for our clients.

[@rickwalton2734]

Great overview! Can you clarify in the “back2back,” “superset,” and “triset,” what would be the recommended rest periods?

[@SortaHealthyTrainerEducation]

Thanks! I keep rest periods as short as they can be. It honestly varies a lot client to client. I would say that supersets, trisets, and circuits probably allow you to take shorter breaks than doing back to back exercises.

[@vigneshg1267]

❤

[@DrummingWebby123]

I might have missed the video when searching but is there a video you can do showing us the best way to set goals with a client and how best to adhere to them?

[@SortaHealthyTrainerEducation]

I cover that partially in a few different videos. I talk about it quite a bit in the consultation video since that’s where you’d originally set goals with a client. I also cover it a fair amount in the nutrition coaching video. ( I’ll share links to both of those below) As far as adherence is concerned, I think the nutrition coaching video covers that best. Getting your clients to adhere to your workouts is easy. Getting them to do what you want them to do outside of your sessions is hard and that’s what we talk about in that video. I’ll continue to talk about all of those things in future videos too! Consultation video: kzbin.info/www/bejne/gZSui2SHeLqcoJo Nutrition coaching: kzbin.info/www/bejne/bJuTno2BZbmrkLM

[@JD-hu3dg]

Im old school I do it back to back

[@SortaHealthyTrainerEducation]

I love it!

[@abhishekmukherjee1680]

Can we perform superset exercises by doing x no of sets of dumbell press them x no of sets for bent over rows...or it should always be one set of this and one set of that

[@SortaHealthyTrainerEducation]

Definitely! You can do it that way and it can work well! It wouldn’t necessarily be a superset at that point, but if it’s working well for your client, than stick with it!

[@damienwilliams8171]

Thoughts? Clients primarily want to lose weight: tri set or quad set but the 3/4 exercise is hiit or just jumping Jacks say. Basically a way to incorporate their cardio/calorie deficit into training as most clients don’t do cardio on their own.

[@damienwilliams8171]

@sortahealthy

[@SortaHealthyTrainerEducation]

I think that this would be an ok thing to do some of the time. I wouldn’t rely upon that all of the time though. You’ll want to do your best to convince them to do some cardio on their own as well. Even if they’re just walking for a few additional hours every week, that will have a bigger positive effect than trying to mix all of their cardio into their sessions. This advice would all apply to one-on-one training more than group training.

[@damienwilliams8171]

@@SortaHealthyTrainerEducation thanks for replying. Yes I was thinking more of small group training of about 4 ppl. My concern is I don’t want them too tired to push hard during the resistance from being tired from the cardio portion but I also want them to burn calories.

[@SortaHealthyTrainerEducation]

@@damienwilliams8171 I think for groups your idea would work very well! Things are a bit less personalized in that case. I would still encourage some cardio outside of the gym but it’s less on you to hold them accountable in a group setting.

[@damienwilliams8171]

@@SortaHealthyTrainerEducation great thanks again

[@user-vd3lc3sb4u]

Would you do the one style for the entire session or just incorporate it in?

[@SortaHealthyTrainerEducation]

You can do it either way! I do supersets in most sessions but I’ll switch things up during sessions or at the start of the session when it makes sense.

[@AyaanisWorld]

Can you give a Example programme for new PT's for weightloss please

[@SortaHealthyTrainerEducation]

I talk about that quite a bit in this video: kzbin.info/www/bejne/eXWneZ99h7Fmd6s I’ve also covered that in a few other recent ones too.

[@dcdelacruise]

I plan on being a personal trainer in the next couple of months, I just want to ask that a session here in the PHILIPPINES only last about 1 hour maximum, should i follow that or is it better to make the session a bit longer by say, 15 minutes? i don't want to shortchange my clients, not unless they are in a time restriction. what do u think about this JEFF?

[@SortaHealthyTrainerEducation]

My sessions are 45 mins long and that’s plenty of time! I wouldn’t go over an hour personally. Thanks for the kind words and support!

[@gavhlev2853]

🙏🏿😀👍🏻❤️

[@SortaHealthyTrainerEducation]

Thanks for the support!

[@kianahyaee1235]

How would you structure a full body workout 2/3 times a week? Like what movements. Thanks!

[@SortaHealthyTrainerEducation]

Focus on doing mostly compound movements. Try to do at least one over head press move a week (assuming no injuries) Try to do at least one horizontal pushing movement such as a bench press or push-up. Try to have them do at least one vertical pull like a pull down. Try to have them do at least one horizontal pulling movement like a row. Have them do a whole bunch of different lower body, compound moves such as squats, deadlifts, lunges etc. Also, have them do some supplementary core work every day. Ultimately, it all depends on how capable they are and their goals.

[@kianahyaee1235]

Okay thank you! So if they are a beginner I will focus on more compound movements. And when they get more comfortable and can handle more volume, I could add isolation exercises as-well as compound ?thanks

[@SortaHealthyTrainerEducation]

Yup that’s right! I would always do more compound moves but isolation exercises have their place too.

[@kianahyaee1235]

@@SortaHealthyTrainerEducation okay thanks! And the rep ranges would vary according to their goals ?

[@dramamix7078]

In circuit training other people might be using the machines so how to we manage to do the circuit ?

[@SortaHealthyTrainerEducation]

It’s not a problem in a gym that has a designated area for personal training. Pretty much any gym that takes personal training seriously, will have a separate area for trainers to work with their clients. If your gym doesn’t have that than unfortunately your options are more limited. Of course you can still have your clients do body weight and light dumbbell exercises in that scenario as well. That’s ultimately what I would focus on when working in a situation like that.

[@dramamix7078]

@@SortaHealthyTrainerEducation thank you 😊

[@Rhonda102588]

Quick question. A lot of my clients during supersets, they only get about 3 supersets done ( 6 exercises) before it’s time to do 10 mins of cardio at the end. Do you think that’s enough? I do 45 min sessions.

[@SortaHealthyTrainerEducation]

That could be enough but I need a little more info. What kind of cardio are you including in your clients sessions?

[@Rhonda102588]

@@SortaHealthyTrainerEducation I have them do 10 min intervals on the row, elliptical or bike. I will also swap that out for 10 min HIIT as well such as , jump squats, burpees, prison squats etc.

[@SortaHealthyTrainerEducation]

@@Rhonda102588 it sounds like a pretty well structured session! I usually opt for a bit more resistance training and then have them do cardio pre or post session. That being said, if your clients are enjoying the sessions I wouldn’t change anything.

[@Rhonda102588]

@@SortaHealthyTrainerEducation ohhhh so you have them do cardio by themselves after the session and not include it? That’s makes more since and gives more time for resistance training. I may try that with my clients but I will have to see if they will ACTUALLY do it by themselves lol thank you for this info!

[@Sirbartholomew]

I really dislike trisets and circuits, there is really no benefit to doing these the “cardio” u get from it is totally negligible since ur using strength exercises and the only reason to structure the workout this way is like you said clients that dont know any better feel like they are getting more done and they can get away with not really straining themselves on any particular exercise, it also makes form way harder to coach since ur only doing 1 set then moving on, the client has to wait until they circle all the way back around to implement any advice u give by which time they’ve probably forgotten what u said entirely. Ultimately they result in way less gains across the board and I’d rather just educate my clients against it than cave into thier ignorance. And if a client is interested in doing more cardio id rather just program a shorter strength section and then have the ladder half be a circuit with aerobic exercises tho not strength exercises.

[@SortaHealthyTrainerEducation]

I agree with some of what you’re saying. To say that you get no benefit from trisets or circuits is obviously not true though. The average, out of shape person could, and would, make a lot of progress using trisets. Circuits might be less effective for hypertrophy and strength building, but to say there’s no benefit is pretty silly. At the end of the day, you do you. If your clients are happy and doing well, that’s really what matters.

[@vigneshg1267]

❤