Female Personal Trainer Near Me

Female Personal Trainer Near Me

Everyone wants to look their best. The problem is, most people don’t take the time to get in shape. Luckily, there are some women who have made fitness their profession, and I'm proud to say I am one of them.

Finding a Female Personal Trainer Near You

If you have been wanting to lose weight or just get in better shape, then it is time to look into hiring a personal trainer. While looking for a personal trainer can be time consuming, there are some ways to help you find the right person for you.

First, search around for a "female personal trainer near me". You can also use social media sites or online articles to find someone near your location or choose from an online database of trainers. Make sure you know exactly what services they offer and what they will need from you.

What is female personal training?

Female personal training is a way for people who want to get in shape via the services of a female trainer. Female personal training is beneficial for everyone who feels more comfortable being trained by a woman. Women trainers can offer a different perspective on shape and can offer motivation from a different angle.

As a female personal trainers I have also focused my education on designating exercises that are safe for women including taking into consideration PCOS, female hormones and other special health considerations.

Which Type of Personal Trainers Would be Suitable for Me?

Trainers that will work with you one a one-to-one basis helping you reach your fitness goals. They can also offer you a diet and weight loss service, offer high intensity training (HIIT), weight training, resistance training, etc.

The best way to find a good trainer is to go online and contact a few trainers that have been recommended. If you feel that you have found the right person then contact them and ask for a free consultation, tell them about your goals and requirements. Ask if they can do what you need and what they will need from you. If the trainer sounds like the right one for you then give them a call to see if they can fit you in their schedule.

Not all trainers are the same- you need to find someone who understands your needs and keeps your best interest in mind.

What Do Female Personal Trainers Offer?

There are many services female personal trainers offer. Some will help you lose weight, some will help you reach your fitness goals without leaving your home, or they can help guide you to be able to work out on your own. Some will even train you personally.

These trainers will also offer diet plans, meal plans, and even workout schedules to help you work out with ease.

Need a Female Personal Trainer Near You?

The Online Option

The online option for finding a female personal trainer is an easy and fast way to find someone who might be able to help you. Many online personal training experts offer a number of services. Most offer an online version of their class, but others will also come to your home or local gym.

Training online offers many advantages:

Need a Female Personal Trainer Near You?

Home Visits

Some trainers visit clients at home in order to train with them. I regularly visit clients who find it easier to train at home than go to the gym. I also visit people who would like one-to-one training to ensure they are getting the most out of their individual programme.

If you live in London I can meet you for our initial consultation. We will design a specific programme together to help you on your way to getting fitter, improving your health or achieving your desired weight loss goal.

What are the Benefits of Hiring a Female Personal Trainer?

If you have any questions about the kinds of exercise plans I offer or any other queries about my services as a female personal trainer, please contact me.

Get in touch today to discuss your training options!

FAQs

What do a female personal trainer's services include?

A female personal trainer's services includes, but not limited to:

-Workout plans
-Nutritional plans/meal plans
-Training at your home or local gym, home visits
-Motivating you to achieve your goals

What types of exercises will I do?

A female personal trainer can train you in many different ways. I will train you with 1-on-1 training or with small groups. I will also work with you to create a personalised workout plan that is right for you: from the exercises used to the frequency of the workouts.

Help with Nutrition

Many female personal trainers will help you with nutrition. They will give you a diet plan, meal plan, and even a workout schedule to help you work out with ease.

Will a female personal trainer help me lose weight?

Many female personal trainers will help you lose weight. A personal trainer can track your progress and make sure you stay motivated.

What do a female personal trainer's charges include?

A female personal trainer's charges can vary from one person to another. I do not charge an upfront fee. I ask for a month's minimum. If you join for one month, I will give you access to all my services for that duration.

Is there anything I should know about male or female personal trainers before choosing one?

You should choose a female personal trainer if you are looking for one who is very experienced in understanding women's needs. You should also choose a female personal trainer if you feel more comfortable being trained by a woman.

What is the most important question to ask a personal trainer?

The most important question to ask a personal trainer is what experience they have. It is also important to ask how much experience they have working with different kinds of people, if they have worked with people in your situation or with medical conditions similar to yours. You can ask them how often you will be trained, how long the sessions are, and if they will train you in groups or just one-on-one.

How long does it take to get in shape with a personal trainer?

It can take a long time to get in shape with a personal trainer. But many people see results from the first month.

Can a guy have a female personal trainer?

Yes. You can find many female-only personal trainers who are interested in working with guys as well as women. But you should look for one who has experience working with both.

Post-natal and pre-natal training

Women often get back into shape after giving birth but they also want to get into shape before they become pregnant. A female personal trainer can help you get in shape no matter what stage of your life you're in.

Get in Touch

If you have any questions about the kinds of exercise plans I offer or any other queries about my services as a female personal trainer, please contact me.

Get in touch today to discuss your training options.

Female Personal Trainer London: Justina's Strategies Approach & Values

Written by female personal trainer, London based, Justina Triasovaite

Interested in personal training, but not sure which trainer is right for you? Let me help you to make up your mind. In this article, I wilL help you to understand exactly what you are looking for.

Please find the most important questions to ask a personal trainer. You will find my answers below 🙂 I always encourage people to have 2 or more consultations with personal trainers, you need to compare services, attitude and approach to be sure you chose the right one 🙂

What is personal training for you? 

I have been working as a female personal trainer for over 8 years now. And from my experience, I can tell that people are looking for different things when they are hiring a personal trainer. But most of the time they don't know the real reason themselves. To understand if a trainer is suitable for you you need to make sure that he or she can accommodate your personal needs. 

Questions to ask the trainer: 

How long have you been in industry?

Justina - over 8 years of intense working in central London and with people around the world (online training) you can find more info here.

What are your qualifications?

When I started my career I didn't really understand how important it is to continue studying until I actually started working with people and realised how complex and different everyone is. Despite all my courses, I have attended I continue expanding my knowledge every day. I read newly released research, I read books snd listen for podcasts from my colleagues. 

What is your approach to beginners?

The most important fact about training a beginner or in general a new client is smart information gathering. Sometimes the most important facts are coming much later in training. So it's very important to make a connection and let your client know that they can trust their health to you. 

What I can expect after training with you for 12 weeks?

Will you feel much much better? - Yes, will you have much more energy? - Yes. Will you sleep better? yes. Will you have much more energy and motivation? Yes. Is your body going to change? Oh Yes, absolutely. 

Working together as a team we will reach all of that. 

What is your approach for nutrition?

Record, analyse, calculate, explain, help to implement changes. 

I ask my clients to share their food diary with me, I analyse it, calculate macros, explain how current diet going to affect their looks and health, and slowly help to implement changes (if any needed) 

Can I expect support for the days we are not training together? 

All my packages include support on the days we are not training together, you can count it as homework 🙂 you don't need to worry about losing progress. I will be working with you even if you are away 

What is your favorite training type? 

Recently I have started running and I'm quite enjoying that. I'm currently running with my clients and my family members, planning on doing a race in summer 🙂 

But my passion is weight training, I love lifting weights, the feeling of being strong after strength training is really amazing. Seeing how your body is getting stronger and changing shape is truly magical. 

Why should I train with you? 

Because I will help you achieve your goal and much more than you can imagine. You will be able to do and say things you never thought you will. My passion for my work and  personalised approach has changed many people's lives and I'm extremely excited to meet you. Are you ready to take that step you always wanted to? You don't have to hesitate anymore I will guide you every step of the way. 

I hope this short interview gave you an idea what to ask your potential personal trainer. Answers I gave you might be completely different from answers other trainers are going to give you and it's absolutely fine, we all are different. It's up to you what you are looking for. Whatever its female personal trainer or male. 

Good luck 🙂 

Find a Female Personal Trainer that's SPOT ON with YOUR Needs

Finding the perfect personal trainer is all about finding someone who understands your needs. There are plenty of qualified trainers based in London but there are only a select few who can really help you.

A female personal trainer can help you get to the next stage of your fitness journey. Sometimes it can be difficult exercising without goals in mind or structured workouts. Ideally, you will find an experienced personal trainer that understands your needs and helps you set new goals.

The Ideal Female Personal Trainer Will:

1. Understand Your Needs

If you are wondering whether you should get a male or female personal trainer you should consider who can best understand your needs. It is important that you are able to communicate clearly and have fun with your trainer.

It will be easier to achieve your goals if your personal trainer understands your health and fitness needs.

2. Help Establish Goals

A great personal trainer will help you to establish a routine and solidify your aspirations. It is always easy to work out if you have a goal in mind.

Whether you are looking to lose weight, gain muscle or become more flexible, a personal trainer will help to do so by setting achievable goals. It is important to be realistic but not pessimistic when establishing your health and fitness aspirations.

3. Have Experience

Your ideal female personal trainer should have experience. I can tell you from my own experience that over time you develop knowledge and skills that can’t be learned overnight.

Ultimately you are trusting a personal trainer with maintaining and improving your body. So, it is important that they have experience helping other people. A great personal trainer will have valid testimonials.

4. Demonstrate Expertise

Along with having substantial experience and a conscientious attitude a personal trainer should also be able to demonstrate their expertise. In the UK there are various personal training qualifications that will attest to a trainers level of skill and knowledge.

A trial session is usually a good way to gauge the expertise of a personal trainer. After a couple sessions it should be clear if they are the right trainer for you.

A Reliable Trainer

It is important that you look for a real personal trainer. There are a lot of phoney trainers around that have the looks but lack the expertise. If you want to find a female personal trainer, browsing Instagram celebrities with fake likes is not the way to do it.

A reliable trainer should be committed to improving the health and fitness of their clients. Fundamentally, this comes down to training hard and eating well. If a personal trainer is constantly urging you to buy the latest weight loss smoothie or proposing miracle fixes, then you know they are not reliable.

Don’t wait any longer! Now you know what makes a great personal trainer you can kickstart your new health and fitness routine. Please feel free to get in contact and book a session!

A Female Personal Trainer at Home Has Many Advantages

When you are thinking about personal training convenience will be towards the top of the list of priorities. For some it can be difficult to get to the gym and others may feel self-conscious about exercising in public. Working out at home is the ideal solution.

it is important to inform your exercise with expertise and experience if you are considering training at home. You can find lots online about exercising at home. The trouble is that such a wealth of information can sometimes be overwhelming and produce conflicting opinions.

The best way to get fit at home is with a personal trainer.

About Me

I am a female personal trainer with over eight years of experience training in and around London. Over time I have developed a top service providing personal training sessions in and outside gyms. More recently I have noticed a surge in demand for female fitness trainers in London. In particular, more and more people are asking for home sessions.

I take pride in my work and focus on giving each client a tailored fitness experience. I have helped many people achieve their health and fitness goals.

Home Exercises

There are plenty of exercises that you can do at home with the help of a personal trainer. It all depends on your fitness preferences and goals. Many clients like to work out with the equipment I have. There is also the possibility of doing simple exercises using the furniture you have at home. I also run many personal training sessions in gardens and nearby parks.

You can also take a look at the NHS 10-minute home cardio workout. This easy cardio routine shows what kind of exercises can be executed effectively in the comfort of your own home.

Advantages of Training at Home

  1. Inexpensive

The costs of training at home are relatively small. Most good gyms will set you back quite a bit. Often you will find yourself paying for facilities at the gym that you never use. It is far less costly to train at home.

The cost of a female personal trainer at home are small in comparison. The advantage of training at home is that you only need to purchase the equipment that you absolutely intend to use. A lot of personal training at home can be done without expensive equipment.

The main advantage of training at home is the privacy. Many people can get distracted and lose motivation when training at a gym. When you are home on your own or with a trainer you can focus.

A personal trainer can give you their full attention and you don’t have to worry about what other people are doing.

Having a personal trainer come to you at home will save you time. There is no need to waste your time getting stuck in traffic on the way to the gym. It is an efficient way of getting fit.

Scheduling a few sessions a week with a female personal trainer at home is an effective way of improving your health and fitness. Training with me will also save you time in the long run.

Successful Training

If you are looking to find a female personal trainer you have come to the right place. I look to combine experience and enthusiasm to make my training sessions as effective as possible.

Please feel to get in touch and book a session!

4 Mistakes People Make when Choosing a Personal Trainer

Written by female personal trainer in London based Justina Triasovaite.

Watch out when looking for a personal trainer. It is very easy to make mistakes so please read below as my 4 pointers will really help you make a sound decision! 

Female personal trainer Justina Triasovaite justinatraining.com

Hi! I'm female personal trainer London based Justina Triasovaite. In this article I'll be helping you choose the right personal trainer.  It is important that the right person trains you. 

Ready? Let's go!

1) The Problem with Trusting Only Social Media Posts

Social Media being so big nowadays it just sounds completely normal to simply buy the products that are being advertised on these very platforms. But, can we really trust a professional who we know just from posting selfies and having a particular number of followers?

I'm not saying there aren't any professionals on Social Media, not at all!, but there are a lot more amateurs than the real deal. 

Before hiring someone from Social Media please make sure the content below the images look as good as the images themselves if you see what I mean. A real professional will always give you great training tips, scientific explanation on certain things or nutritional tips that go along with their photos.

Followers don't mean anything. There are so many different applications and websites where you can buy followers and likes! Interaction is what counts here: see how followers are interacting with other people via their comments. Be very careful with the 'before and after' pictures, make sure there is information about the person somewhere within the text and also check testimonials.

You see, there are so many apps also where you can edit your pictures before and after as well as really good 'instagrammers' who know best angles, etc to show you their body transofmation(s).

2) Not Bothering to Interview a Few Candidates

Take your time choosing someone. I know sometimes we like to act fast. But you need to hold your horses, as they say. This is your body and health you're about to trust someone you don't know with. Start your body transformation by investing time doing some research! It's enticing to head to your local gym and choose from the profile board. But please take your time: jump on a treadmill or a bike and watch how personal trainers work there.

A) Are they concentrating on their clients or playing with their phones? 
B) See how PT's interact with their clients
C) Watch their techniques
D) Look at the body language: are they confident? Shy? Confused? Quick? Lazy? Slow?

All of these things count!

3) Not Asking for a Trial Session

When you finally choose your trainer ask for a consultation and a short trial session. It is very important because your personal trainer might have all the knowledge in the world but there might not be a connection between the two of you.

Bear in mind you'll see your PT more often than your friends or sometimes even more often than your own family. You two should connect! So, during the first consultation and trial session you will know if you can work with this person on a daily basis or if you won't be able to.

4) Looking for a Cheap Deal

Cheap and cheerful is NOT EXACTLY what you should be looking for when it comes to your health. 90% of people who hire a personal trainer are primarily thinking of their looks. But for us professionals our priority is to make you healthier and looks simply are a byproduct of health. 

Experience and 'cheap' do not come together. Please put your priorities first: if you want someone to stand next to you and count your reps on chest press you might get away with paying less money and getting a few injuries. If you want someone to push you above your limits and keep you injury free you might need to pay that bit more.

CONCLUSION

Whatever your goals, budget or availability you should find a personal trainer that fits your needs. Whether a female or male personal trainer you should take the extra time when you start looking for one.

I have been active in this business for over 5 years now and I have seen a lot of different trainers as well as a good list of clients. We are all different and we all have different needs as well as liking different things. 

Your ideal personal trainer might just be a click away!

Take Advantage of a FREE Session!

If you're in London and interested in having a chat regarding personal training find my contact details below. Go here for plans and pricing. Looking forward to meeting you!

Female personal trainer Justina Triasovaite justinatraining.com

Email: [email protected]
Mobile (text or call): 07944 916 9906
Say hello on Facebook!: facebook.com/justinatraining
Contact Justina: justinatraining.com/contact

Personal Trainer in Castle Hill, Ebbsfleet Valley

Written by female personal trainer, London based, Justina Triasovaite.

Training in Castle Hill 

Are your looking to get fit? Do you live in or near new fast developing Ebbsfleet Valley? Do you think your fitness goals could be more easily achieved with an experienced personal trainer?

I am personal trainer with years of experience who is here to make your fitness journey the best it can be. For many years I have been using my fitness expertise in London to assist a number of clients to get fitter and live healthier.

I am now moving to Dartford Borough and I am looking to expand my practice and take on new local clients who are keen to improve their fitness lifestyle. Whatever your background and experience I am here to make your hours in the gym count!

Training In Your Garden

The great part about being Ebssfleet Valley resident is that almost every house has a private garden or at least a communal area where you can easily train without being disturbed by passing traffic.

Benefits of training Outdoors

One to One personal training in Castle Hill

If you are looking to:

Look no further with over 7 years experience London I have been working with hundreds of people. My business is based in Mayfair London. However recently i have moved to Castle Hill, Ebbsfleet Valley, therefore I'm looking forward do meet local residents who really wants to take control of their body and nutrition.

Depending on your fitness needs and health goals we can construct a plan together that aligns with your work and life schedules. My smart diet plans has helped number of people to change their way of eating forever. 

No gimmicks or cutting corners. Change your habbits forever, not only for the next couple of weeks.

Get in touch

If you live in Castle Hill or it is a convenient location to commute to then feel free to get in touch and arrange a session. I am always open to take on new clients who are enthusiastic about beginning or reviving their fitness journey.

Even if you are not sure if you need a personal trainer, don't hesitate contact me for a free consultation.

Need more info? 

Email: [email protected]

Mobile (text or call): 07944 916 9906

Say hello on Facebook!: facebook.com/justinatraining

Contact Justina: justinatraining.com/contact

  CONTACT ME   

Female Personal Trainer in Dartford

Written by female personal trainer, London based, Justina Triasovaite.

Training in Dartford

I have recently moved to Dartford and, as a busy personal trainer, I have been on the lookout for the best places to train and get fit. I have begun training, running and stretching outside in the west of Dartford towards Ebbsfleet Valley, Swanscombe, Greenhite. 

There are a host of great natural environments and outdoor venues that make my personal training experience rewarding. There a number of parks, lakes and rivers around that make training outside easy.

Additionally, there are many well equipped gyms in the area that will cater to my own fitness needs as well as my clients.

Running by the River

We are so lucky to be located right next to the River Thames. If you live in or around Swanscombe or Greenhithe the River Thames is right there. When I was based in London, I often conducted personal training sessions outside. Running by the river was always a client favourite because it mixed refreshing outdoor exercise with an iconic view.

Now that I am training in Dartford, I still have the luxury of being able to run by the River Thames. I am looking forward to many running excursions along the river with my clients.

Training in the Park

Dartford also boasts a great variety of parks. It is vital that you stay in touch with nature and running around the park with a friend or a personal trainer is ideal. Parks near Greenhithe and Swanscombe include Worcester Park and Darenth Country Park.

These parks are a good place to have a picnic. But more importantly they provide great venue for getting fit and improving your health. In London there has been a great trend towards exercising outside because it enables you to get in touch with your natural instincts and it is more exciting than looking at the four walls of a gym.

Facilities and Landmarks

As a personal trainer I am a very practical person and appreciate convenient facilities that enable the rest of my life to run smoothly. The residents of Greenhithe, Swanscombe and Ebbsfleet Valley are also lucky to have the state-of-the-art Bluewater Shopping Centre close by. Along with the shopping centre the Ebbsfleet International Railway Station is conveniently situated for all your travel needs.

There are also a number of gyms close by and Swanscombe Leisure Centre is a popular and practical option for those of you who wish to get fit indoors at the gym or in the swimming pool.

Staying Fit in Dartford

It does not seem difficult to stay fit in Dartford. There are plenty of parks and gyms in the areas surrounding Ebbsfleet Valley, Swanscombe, Greenhite. There should be no excuses!

I will be available for all your personal training needs if you feel like getting a trainer is the next step in your fitness journey. Rest assured that my training expertise, years of experience and knowledge of the area will assist you in achieving your fitness goals.

Please feel free to get in touch!

Need more info? 

Email: [email protected]Mobile (text or call): 07944 916 9906Say hello on Facebook!: facebook.com/justinatraining Contact Justina: justinatraining.com/contact

  CONTACT ME   

Top Back Exercises. Anatomic View.

Finding the right exercise for you might seem to be an absolute mission impossible. With a huge amount of variety of exercises and techniques to use it can all get very confusing.

The only way to find the right training routine and exercises is to know exactly what you want and understand which exercises are going to give you the most benefits.

Today i'm going to explain anatomy behind top back exercise you can't go wrong with.

Anatomical Breakdown

Let's analise step by step the biggest back muscles you need to know before choosing your back exercises:

Latissimus dorsi

Also known as lats. This is a huge flat muscle on your back stretching to the sides. Latissimus dorsi is the biggest upper body muscles therefore it is extremely important to know how to strengthen this muscle.

Latissimus dorsi.PNG
Image by User:Mikael Häggström - Image:Gray409.png, Public Domain, Link

This large muscle is responsible for extension, adduction, transverse extension also known as horizontal abduction, flexion from an extended position and (medial) internal rotation of the shoulder joint.

It also has a synergistic role in extension and lateral flexion of the lumbar spine. In the other words lats are responsible for depression, adduction, extension and internal rotation of the arm at the shoulder. Aesthetically lats can create that very desirable triangle shape. See physio-pedia.com.

Trapezius

Trapezius.png
CC BY-SA 3.0, Link

The trapezius muscle is divided in two major groups: upper-trapezius and lower trapezius muscle. Trapezius is very  important back muscle. Its superficial flat and wide muscle covering most of the upper back and lower part of neck.

Trapezius is responsible for moving, rotating and stabilising scapula. Aesthetically trapezius can create an impressive look in terms of your upper back.

Erector Spinae Muscles

Gray389 - Erector spinae.png
By Henry Vandyke Carter - Henry Gray (1918) Anatomy of the Human Body (See "Book" section below) Bartleby.com: Gray's Anatomy, Plate 389, Public Domain, Link

Erector spinae is not only one muscle but a set of muscles and tendons which run along your spine. It is divided in 3 different columns:

Erector spinae's function is to rotate and straighten your back.

To Exercises for Your Back

**Please note: before starting back workout make sure you have warmed up your elbows with some triceps work like bodyweight dips (check out this link); as triceps are heavily involved in almost every back exercise. 

Chin Ups

Chin-ups.jpg
By https://www.flickr.com/photos/theogeo/
https://www.flickr.com/photos/theogeo/2476503127/, CC BY 2.0, Link

See Wikipedia here on chin ups. This is a multi joint back exercise which also helps you to work your biceps, forearms and triceps.

IMPORTANT - make sure you have a good grip on the bar, keep your body straight at all times, squeeze your buttox and try to avoid swinging.

Variations - resistance band chin ups, helps for beginners and especially females, resting feet on the floor, changing your grip from wide to close or your changing hand position to pronated or supinated grip.

Pay attention - do not start chin up  with jerky movement. It can cause shoulder injury.

Rowing

This is a multi joint exercise involving almost all back muscles. You can't go wrong with adding rowing into your training routine.

Take time to find the best rowing exercises suitable for you. Have a look at this link to get an idea.

Important  - make sure you pull dumbells or bar up to your navel. This way you are going to work out your lower trapezius.

Some people like to bring DB or the bar to their chest or thighs. This is not the correct way to perform row.

Variations - single arm rowing, bend over rowing, seated rowing, standing rowing, cable machine rowing, every gym has one or two different rowing machines including cardio rowing machine.

Pay attention -  don't let your trapezius do all the work, as sometimes this could happen and whole exercise can lose its benefits. Keep your head straight and chin up to avoid unnecessary upper traps involvement.

Deadlifts

Courtesy of Pixabay

Multi-joint exercise. Working which is targeting multiple muscle groups just in one lift. Extremely important exercise for lower and upper back muscles.

Important - this exercise works spine intensively. There is a high risk of injury if appropriate weight is not being used. Always warm up before deadlifting and choose your progressive overload gradually.

Variations - stiff leg deadlift, resistance band deadlift, sumo deadlift, single leg deadlift, romanian deadlift.

Pay Attention - very IMPORTANT do not round your back at any time whilst deadlifting. If you can't maintain a straight back, lower the weight. Sometimes the grip can be a big issue for heavy deadlifts. You can use special weightlifting straps.

Final Words

All three exercises are going to be extremely rewarding for your strength and the looks of your back.

Make sure you are going to incorporate these exercises in your next training program. You don't have to do hundreds of different exercises as long as you can perform these three top back exercises correctly and with the right progressive overload.

I look forward hearing about your gains!

Why a Training Programme is ALWAYS an Absolute Must

Written by female personal trainer London based Justina Triasovaite.

At first, creating a workout program for yourself might seem like mission impossible. But actually it’s really quite easy once you know your goals. 

Female personal trainer Justina Triasovaite justinatraining.com

Hi! I'm female personal trainer London based Justina Triasovaite. In this article I'll be helping you create your training programme.  It's easy when you know how to get started.

Ready? Let's go!

Ok, why do we need a training programme at all?

A training programme is a MUST if you are planing to workout. No matter what your goal is: weigh loss, muscle mass increase, maintenance, getting stronger, leaner or fitter. A programme is a must.

You can imagine it like going to an unknown place and trying to find your way back without a map. You are going to end up trying different ways and not getting home on time or at all.

The same applies to training. Without a personalised training plan you are going to play around in the gym without getting real results. An this usually leads to one thing: quitting. 

How would we get started?

There's only one way to get started: from the very beginning.

1) First, get to know your body

It’s very important to know which muscles you have. We are going to cover big muscle groups, starting from the top.

- Shoulders
- Chest
- Back
- Arms
- Abdominals
- Gluteus
- Legs

It's very simple. Bare in mind you have to cover all  these muscles when planning your programme.

2) Time to set goals!

Know where you are heading and how long it’s gonna take you makes things easier and keep you motivated.

Think about what you want to archive in the next 3 months and then break it down to shorter period of times. So, for example, in the next 3 months you want to increase your overall muscle mass by 4 kg. This is quite a big goal, you might get bored or demotivated during those first 3 months. Break it down to 2kg per 6 weeks. 

And remember: you must always set realistic goals!

3) Decide realistically how much time can you dedicate to training

For people who have serious training goals one weekly session is not enough. 

So start by working out all of your muscles twice a week and then after two to three weeks at this pace increase to 3 sessions a week.

Don’t go crazy on your first week, let your body adjust naturally to the process. One of the biggest mistake is usually made by newbies: too much enthusiasm at the beginning could turn into disillusionment and overtraining. You must be patient and pace yourself right. 

4) Finding the RIGHT exercises for you

I have listed all muscle groups you need to think off. As I mentioned before start your training by working all muscle groups twice a week. So the best thing is to find right exercises for you. 

There are a lot a lot of exercises you can perform. Some of them are for beginners and some for more advanced people but with the 'classic' ones you can't really go wrong. 

To make easy for you I’m going to list my favourite exercises for each muscle group.

Shoulders - seated shoulder press, lateral raise
Chest - bench press, chest fly
Back - bend over row, lateral pull down, pull ups
Abdominal- hanging leg raises, weighted sit ups
Arms - triceps extensions, dips, bicep curls, preached EZ bar curls
Gluteus/legs - squats, deadlifts, Kettlebell swing, leg press. 

Putting it all together

You got muscles list and you got a exercise list divide it for two training days and you have a program. After trying my favourite exercise you will get an idea. Also google it and YouTube it. Follow my instructions and creating a program is going to be very easy. 

Reps, sets, weights

You will need to experiment.finding right way need practice time and especially you will need to track your progress or regress. 

I always say to my clients keep it simple start with 3 working sets rep range 8-12 weight - challenging. The most important!!!! Progression. Don’t forget to overload your muscles. You DONT  have to increase weight all the time to reach overload- you can reduce your rest time, increase reps or sets. Be creative!

How can clients book?

If you're in London and interested in having a chat regarding personal training find my contact details below. Go here for plans and pricing. Looking forward to meeting you!

Female personal trainer Justina Triasovaite justinatraining.com

Email: [email protected]
Mobile (text or call): 07944 916 9906
Say hello on Facebook!: facebook.com/justinatraining
Contact Justina: justinatraining.com/contact