Find Gym Trainers near you

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FAQs:

What is a Gym Trainer or Instructor?

A gym instructor instructs fitness in a gym. A gym instructor will teach healthy adults how to use gym equipment. These could be cardiovascular machines, resistance machines, free weights, etc. A gym instructor will show healthy adults how to use these pieces of machinery and will write them a basic program that will allow them to move around a gym and follow an exercise program suited to them.

What is the Difference Between a Gym Instructor and a Personal Trainer?

A gym instructor is therefore a position where you have a contracted job, a gym employs you and you receive a salary. On the other hand, a personal trainer is more often undertaken on a freelance basis where the personal trainer will charge their fees and deal directly with the clients.

Why Go To The Gym?

There are numerous reasons people join a gym. For some of us, it's about packing on muscle to improve strength. Other members may be looking for a more natural energy boost than caffeine. And some simply want to treat their body with respect.

How Often Should You Work Out Each Week?

There’s no simple formula that’s right for everyone. If you’re looking to amp up your fitness level, your magic number of days depends, in part, on how active you already are. For example, you’ll probably see physical (and mental) results from one day a week if you don’t already work out at all. But if you’re used to multiple workout days a week, one day probably won’t challenge your body enough to maintain your fitness or make progress. The ideal breakdown of cardio and strength work varies depending on your specific goals, but in general, four to five days a week of exercise will do the trick if you’re aiming to improve or maintain your fitness. Of course, if you’re just getting started and don’t exercise currently, that might be too big of a jump at first. And overdoing it right away can turn you off completely from working out. Instead, a good beginner workout plan is to try starting with two workouts a week. After you get used to that, you can consider gradually increasing the number of days.

Is It Bad To Work Out Every Day?

Now, it may sound counterintuitive, but rest days are on the schedule for a reason: Working out every day is not a good plan if you want to improve your fitness long-term. Working out too much without giving your body the downtime it needs is taking two steps forward, and one step back. Eventually, taking that one step back over and over again “elicits a downward slope of progress just because you’re so tired. Not taking a rest day when you need it, especially if you are overtraining, can increase your risk of overuse injury, decrease your performance, crush your motivation, and suck the joy out of an activity you once loved. Instead, follow the advice for building weekly workout plans that include doses of work and doses of rest. With that kind of balanced approach, you’ll get to your goals faster and with less risk of injury (and enjoy the process more!).

Is It Worth Getting A Trainer At The Gym?

You can expect to get a better deal if you work with a trainer at the gym where you have a membership. Hiring a personal fitness trainer might seem like a luxury if you are on a tight budget, but if you really want to get the most out of your workouts, a trainer is a great investment.

Can a Gym Instructor Do Personal Training?

The simple answer to this is no. A gym instructor is not qualified to work one-on-one with a client if they have only got a gym instructor qualification. While there may be times when it is a one-to-one approach, for example showing a client how to use a piece of machinery, a gym instructor would not work for long periods of time with an individual client. The job is more focused on showing a client how to use equipment and making sure they are using it safely and effectively.

What To Know Before You Begin Training

Once you’re ready to get started with a weight training program, keep the following tips in mind.

Weight lifting tips for beginners

1. Warm-up. Some aerobic activity, such as a 5-minute jog or brisk walk, will increase blood flow to your muscles and prime them for a good workout. Skipping rope or doing jumping jacks for a few minutes are also good warmup options.

2. Start with lighter weights. You want to start with a weight that you can lift 10 to 15 times with proper form. Begin with 1 or 2 sets of 10 to 15 repetitions, and slowly progress to 3 sets or more.

3. Gradually increase the weight. When you can easily do the recommended number of sets and reps, increase the weight by 5 to 10 percent. Check to make sure this is the right weight for you before doing a full workout.

4. Rest for at least 60 seconds in between sets. This helps prevent muscle fatigue, especially as you start.

5. Limit your workout to no longer than 45 minutes. You can get the workout you need in this time frame. Longer sessions may not lead to better results and may increase your risk of burnout and muscle fatigue.

6. Gently stretch your muscles after your workout. Stretching can help boost your flexibility, ease muscle tension, and reduce your risk of injury.

7. Rest a day or two in between workouts. Resting gives your muscles time to recover and replenish energy stores before your next workout.

What’s A Good Workout Routine?

What constitutes a good workout routine will depend on your individual goals, but if you’re looking to just generally improve your health and fitness, it should include some type of strength training and some type of cardio. If you want to work out five days per week and are working on both strength and cardiovascular fitness, try three days of strength training, two days of cardio, and two days of rest. If you want to work out four days a week, think about your goals: If you want to add muscle, cut a cardio day. If you want to improve endurance, skip a strength day or switch it each week. Remember, it’s important to be realistic about your schedule when you’re asking yourself how many days a week you should work out. If four days make more sense for you than five days, do that. But if five days are reasonable, great! 

Strength Training: 2–3 times each week

Why: Strength training is a super important way to keep your body functioning for the long haul, Fagan says: It helps prevent the bone loss and muscle loss that comes with aging. It also helps strengthen your joints.

How: To build muscle mass, you should try to work for each muscle group two to three times a week. So in a two- to three-day strength plan, you should aim to do full-body workouts, giving yourself 48 hours in between each session to give your muscles time to recover.

You’ll want to hit the major muscle groups of your upper body and lower body, including your glutes, quads, hamstrings, chest, shoulders, back, and arms—and don’t forget to include some core exercises too. That might sound like a lot, but that’s where compound exercises come in. Moves like squats, lunges, rows, and chest press work for more than one muscle group at a time, so you get more bang for your buck.

You also want to have a balance between pushing movements (like an overhead press or bench press) and pulling movements (like a bent-over row or pull-up). Remember, strength training is not just about free weights or machines—mastering bodyweight moves will challenge your muscles too.

Shoot for 12–15 reps per set when you are just getting started. Once you’ve become more comfortable with the moves, you can add more weight and decrease the reps. One to two sets of each exercise are enough for your first month, after which you may want to increase it to three.

You should do different moves in each of the three strength sessions, but repeat those same moves every week.

Cardio: 2–3 times each week

Why: As important as it is to strength train, cardio also has its place in a balanced workout routine. “Doing cardio keeps your circulatory system working optimally, helping you to recover faster, and it keeps your endurance up. It also increases your VO2 max, which helps your body utilize oxygen.

How: You’ve got a ton of options for cardio: an outdoor jog, a bike ride, the good old elliptical machine, swimming laps at your local recreational center—the list goes on. Functional movements, like kettlebell swings and agility work, can also count as cardio, as long as you’re doing enough reps during a certain time frame to keep your heart rate elevated.

Whether something is cardiovascular depends on where your heart rate is at and how long you’re doing it for. Target heart rates are different for everyone, but a good baseline to aim for during your cardio routines is between 120 and 150 beats per minute for 45 to 60 minutes. (Of course, work up to that level—shorter cardio routines are great too.)

Another option is interval training, where you work hard for a short amount of time and alternate that with recovery periods. The best part? You can do this with pretty much anything—indoor rowing machine, bike, running, functional movements, you name it.

There are also plenty of cardio classes out there that you can try. Heart-pumping examples include indoor cycling, kickboxing, HIIT classes, dance cardio, running courses, rowing classes, and more.

Rest days: 2 times each week

Why: Taking a break lets your body recover and rebuild—and gives it time for post-workout muscle soreness to ease up—so you can get back to your workouts refreshed and ready to rock it.

There are a few ways to work on a rest day. A rest day can involve active recovery, meaning you don’t have to hit the gym or break a serious sweat, but you still do something.

"It’s not just about the physical recovery—it’s also mental. Doing something that you enjoy that’s active is great for the mind…and it assists in residual fatigue.

But sometimes the best rest day is a day of actual rest. It’s perfectly okay to do absolutely nothing on your rest day. What’s most important is that you listen to what your body and brain need. On some rest days, that might be doing a light morning stretch routine. On other days, it might be binge-watching Netflix on the couch. Both have a place in your weekly workout plan!

How: Active recovery shouldn’t require much effort. Think low-key, gentle movement. You can do some stretching, just take a walk, or try a class like restorative yoga. It’s also okay, as mentioned, to do nothing physical on your rest day. If you do choose active recovery, aim for 30–60 minutes of really light activity.

Where you place these rest days is up to you—if you do your workouts Monday through Friday, feel free to take the whole weekend off. Or you could break them up by doing a strength day, a cardio day, then a rest day before getting back to weight training. The American Council on Exercise recommends taking at least one rest day every 7 to 10 days of exercise, but when and how often to take rest days is highly individualized, which is why it’s important to tune into what your body is telling you—and then heed that advice.

Proper Fitness Nutrition

Aside from injury, nothing derails a workout plan faster than poor dietary habits. If you’re serious about becoming your strongest and fittest self, eating nutritionally dense foods is essential to your workout plan. The right nutrition guidance will ensure you provide your body with the clean energy you need to perform your best.

Nutrition Advice and Tips

1. Keep a food diary: A food diary can help you track not just what you eat, but also how much, when, and where you ate it. Spend just one day writing down what and how much you eat, and how you feel after. No cheating! Add up the calorie total the next day. You may be surprised by how many calories you consumed. Many free online trackers and apps tally protein, carbohydrate, and fat intake, as well as how well you meet the RDA for many important vitamins and minerals. It’s important to track not just your food, but when you ate it, as well. Some people also track their mood and who they were with to see if emotional eating patterns are spurring them to eat more calories than they should.

2. Calculate calories: Most diet plans focus on how many calories to eat each day, such as 1,500 or 2,000 calories for moderately active people. There are many free apps and sites that calculate how many calories you should eat for your activity level, how much to eat to maintain weight, and how many to eat to lose weight.

3. Weigh and measure your food: Measuring is a pain at first, but you'll get used to it fast. It will also make you keenly aware of what foods fill you up and what foods just aren't worth the calories. Knowing this will help you make better dietary choices. Consider investing in a food scale — a small scale that measures ounces and grams of the food. A simple set of measuring cups and spoons can also help you keep track of food portions. One easy way to set your portions is to use a measuring cup to measure a set portion into your favorite cup or bowl. You’ll be able to see exactly how much fits into your favorite bowl and know what one cup, a half cup, and so on looks like.

4. Eat the right food: Minimally processed foods are the best for sports and weight-lifting nutrition. Lean protein, complex carbs, and fiber are your best friends, especially if you're trying to lose weight. Your body needs lean protein such as turkey, nonfat Greek yogurt, fish, and egg whites to build muscle and stay full. Complex carbs, such as green leafy vegetables, give you the energy to burn and fiber fills you up and keeps your digestive system and hormones in alignment. Fats should be healthy, mono-saturated fats, such as olive oil, or from plant-based sources rich in omega-3 fatty acids. Walnuts, flaxseeds, and similar oils, nuts, and seeds provide healthy fats. 

5. Don't eat the wrong foods: Avoid foods that come in boxes and bags, but read the label if you must. Processed foods usually contain tons of sugar, salt, and preservatives. Start comparing labels and ignore the advertising on the front of the package. Words such as "natural" and "healthy" often hide how bad certain foods are for your waistline and heart. A good rule of thumb: the ingredients list on product packaging lists ingredients of the highest quantity first. Look for “real food” names near the top of the list and unpronounceable chemical names near the bottom of the list if you must indulge in packaged foods. Better still, save processed foods as a rare treat or a time saver when needed.

6. Limit your drinking:  Alcohol has a ton of calories. It's easy to add 400 or 500 calories to your daily total with booze, and even more, if you like liquor combined with sugary mixes. Some nutritionists believe the calories consumed from alcohol are particularly bad for you because when the body receives alcohol, it burns alcohol for fuel first, then burns other fuel. If you’re drinking and eating, the calories from what you are eating may be converted to fat much faster. Alcohol isn’t worth consuming for the serious athlete. It has more drawbacks than benefits.

7. Drink water: Water is nature’s perfect thirst quencher. Drink plenty of fresh, pure water daily, including with meals. Drink about 16 fluid ounces, or two cups of water, about two hours before a workout. Sip water throughout your workout. If you’re working out in hot weather, be sure to drink more water than you think you need. Thirst is a sign that your body is slightly dehydrated. Drink to stay ahead of your thirst.

8. Avoid sugar: Sugar can be found in many foods naturally, such as fructose in fruits and sweeteners like maple syrup and honey. Refined, white sugar provides fuel and not much else for your body’s needs. It causes tooth decay and can lead to obesity. Get your sugar from natural treats such as a piece of fruit eaten for dessert, and avoid adding sugar to your diet.

When To Expect Results

You don't need to spend hours a day lifting weights to benefit from strength training. You can see significant improvement in your strength with just two or three 20- or 30-minute strength training sessions a week.

For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:

1. Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise over a week. Greater amounts of exercise will provide even greater health benefits. But even small amounts of physical activity are helpful. Being active for short periods throughout the day can add up to provide health benefits.

2. Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

As you incorporate strength training exercises into your fitness routine, you may notice an improvement in your strength over time. As your muscle mass increases, you'll likely be able to lift weight more easily and for longer periods. If you keep it up, you can continue to increase your strength, even if you're not in shape when you begin.

How Do You Find the Perfect Gym Trainer for You?

Choosing to enroll in a fitness program is a big step towards accomplishing whatever fitness objectives you may have. Working with a professional gym trainer is one of the most efficient methods to get started with exercise, which is one of the finest things you can do for your health and well-being. A gym trainer can help you make the most of your time at the gym, avoid injury, and achieve more consistent results in addition to keeping you more accountable and motivated when it comes to weekly sessions. Finding a suitable gym coach may be difficult, so we’ve put together this helpful guide to assist you in finding the best fit.

Check their qualifications. 

Trainers that are certified assure you that they’re not teaching you stuff they’ve learned out of thin air. Typically, a certified gym trainer should hold at least a Certificate IV in Fitness or a Diploma in Fitness. If they’ve graduated with a Sports Science or a Degree in exercise, it’s a good sign that they do know what they’re doing and talking about. 

Ask for references.

Ask the trainer for personal references like past clients, testimonials, and current clients who have a similar situation as yours. It’s more believable when you hear testimonies first-hand rather than hearing them from complete strangers. 

Ask how much experience they have.

Simply put, the more experience, the better. Experience can build up a gym trainer’s resume and is a good testament to how he or she works with their clients. 

Gauge the personality. 

If you’re like me and want someone with whom you feel comfortable, it’s a good idea to meet the personal health trainer in person a couple of times before diving in full-time.

Check if they know First Aid and CPR

This is basic for every health trainer. Every fitness coach at the gym should have knowledge on conducting first aid and CPR during emergencies.

Sources:

Study Active

Healthline

Mayo Clinic

SELF

Excellence In Fitness

24/7 Fitness

Yahoo Finance

Run Ready

 

The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.