10 Principles for Crushing Your Fitness Goals as a Personal Trainer

Hey there, fellow trainers! I’m a US Navy veteran from Brooklyn, and I’ve been a personal trainer for 17 years, working at top-tier gyms like NYSC, Equinox, and Structure Personal Fitness. I’m a NASM Certified Personal Trainer with multiple certifications and continuing education in strength training, corrective exercise, and functional fitness. Over the years, I’ve helped thousands of clients, including those recovering from injuries, achieve lasting results. At 48 years old, I’ve learned what makes a training program not just effective, but transformative. Here are 10 principles that will elevate your clients’ results and take your professional game to the next level..

1. Hit the Important Stuff First
When programming for clients, prioritize the most critical exercises at the beginning of the workout. This is when energy levels are highest, ensuring maximum effort and focus. If your client has weak glutes or a lacking core, start with exercises targeting these areas. For glutes, this could mean beginning with hip thrusts or heavy squats. For core strength, initiate with planks or dead bugs. By addressing weaknesses first, you set the stage for overall balanced development and reduced injury risk.

2. Every Move Has a Price
As trainers, we must understand that every exercise comes with a cost. Time, energy, and the risk of injury are factors we need to consider. More isn't always better. It’s about maximizing the return on investment for every minute spent in the gym. For example, if your client’s goal is hypertrophy, focus on compound movements like squats, deadlifts, and presses that hit multiple muscle groups. This approach saves time and delivers more significant results than isolating each muscle group with single-joint exercises.

3. Switch It Up for Recovery
Fatigue from training is specific to the activities performed. To promote recovery, vary your clients' workouts. For instance, if leg training is scheduled three times a week, make each session distinct. One day could focus on heavy squats, another on deadlifts, and the third on accessory movements like lunges and step-ups. This variation not only aids recovery but also keeps clients engaged and motivated, preventing monotony and plateaus.

4. Modifiable Exercises Are Gold
Multi-joint exercises are incredibly versatile and can be modified to suit your client’s needs and goals. Take the deadlift, for example. It can be adjusted to sumo, conventional, deficit, or Romanian variations. This adaptability helps prevent overuse injuries and keeps the training stimulus fresh. Encourage clients to master these compound movements, as they offer endless modification possibilities, making the workouts dynamic and effective.

5. Make It Fun and Engaging
Training should be challenging but enjoyable. A motivated client is a consistent client. Incorporate elements that make sessions fun. Use gamification, set up friendly competitions, or integrate exercises your clients enjoy. Create an environment that’s motivating and supportive. This approach not only improves adherence but also fosters a positive trainer-client relationship. Remember, a client who enjoys their workouts is more likely to stick with the program and achieve their goals.

6. Stick to Fundamental Patterns
Ensure that your client’s program includes all fundamental movement patterns: squats, lunges, hip hinges, presses, and pulls. These movements are the building blocks of a balanced, functional physique. Depending on your client's goals and needs, you might emphasize certain patterns over others. For example, an athlete might need more hip hinge and pulling movements, while a general fitness client might benefit from a balanced approach. Regularly reassess and adjust the focus to ensure all patterns are adequately addressed.

7. Ditch the Good vs. Bad Mentality
Avoid labeling exercises as “good” or “bad.” Every tool has its place. Machines, free weights, bodyweight exercises – they all offer value depending on the context. For example, machines can be beneficial for clients with injuries or those who are new to strength training. They provide stability and allow for safe progression. Embrace a variety of tools and methods to keep training interesting and effective. Tailor your approach to each client’s unique situation and goals.

8. Focus on Goals, Not Tools
Your client’s goals are what matter most. Whether it’s gaining muscle, losing fat, or improving performance, the tools you use should align with those goals. Don’t get hung up on using barbells, kettlebells, or any specific equipment. Recently, I incorporated leg extensions for a client struggling with squat depth, despite my bias towards free weights. The result was improved quad strength and better squat form. Always prioritize the outcome over the method.

9. Leverage the 80/20 Rule
Identify the 20% of exercises that deliver 80% of the results. Focus on these key movements and reduce unnecessary volume. For example, compound lifts like squats, deadlifts, and bench presses should be the foundation of your program. They provide the most significant returns in terms of strength and muscle growth. By streamlining the workout, you save time and energy, making the sessions more efficient and impactful.

10. Consistency Over Intensity
Consistency is the cornerstone of progress. It’s not about going all-out in every session; it’s about showing up and putting in the work regularly. Encourage your clients to view training as a long-term commitment rather than a short-term challenge. Not every session will be a personal best, and that’s okay. Regular, sustained effort will yield results over time. Track their progress, celebrate the small victories, and keep them motivated for the journey ahead.

Bonus Tip - Track Your Progress Like a Boss
Tracking progress is essential for both trainers and clients. It helps you see what’s working, make necessary adjustments, and stay motivated. Use The Training Notebook app to log workouts, track assessments, and stay organized. This app cuts down on paperwork, allowing you to focus on what matters most: getting your clients and yourself to hit those fitness goals. It’s a game-changer for personal trainers, streamlining your workflow and enhancing client results.

Apply these principles and track your clients’ progress like a pro. When you’re ready to streamline your workflow, use The Training Notebook to schedule workouts, log progress, and make training easier. Got more tips or principles? Drop them in the comments below – let’s get after it!

Hector Sanchez
CEO, The Training Notebook