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Category: Personal Training

Is a Personal Trainer Worth It?

Posted on by Sean Preuss

Is a personal trainer worth it?

We lay out all of the research-backed facts, so you can decide for yourself.

Female Personal Trainer with real female client

The hardest thing about starting a fitness journey is simply starting. The second hardest? Knowing what to do to actually get results.

Part of this struggle comes from seeing social media feeds with workouts, meal plans, and transformation photos – not to mention a million diet products being marketed to us all day, every day. It’s confusing.

The other part is trying to do it alone.

Every fitness journey is unique, but one major catalyst to achieving desired health and wellness results is having someone to coach you- a personal trainer.

You may ask yourself, is a personal trainer worth it?

In this article, we talk about the research-proven advantages of working with a personal trainer and why it's absolutely worth it.

Jump to a Topic:

1. Better Workout Quality

2. Exercise Safety

3. Staying Motivated, Consistent, & Accountable

4. Professional Guidance

5. Workout Customization

6. Judgement-Free

7. Support System

7 Benefits of Working with a Personal Trainer

Studies comparing people working with personal trainers versus people who trained themselves found that working with a professional trainer offers the following benefits:

7 Benefits of Personal Training Infographic

1. Better Workout Quality

Too many of us know firsthand that it's possible to work out – a lot – and see no results.

The “magic” of strength training is a result of a few ingredients, including choosing the right resistance for each exercise and putting in enough effort.

Research shows that when not working with a personal trainer, only 9-34% of trainees choose weights that are challenging enough to provide great results (Dos Santos et al., 2020).

People also generally fail to work hard enough without a trainer. In one study, about 57% of people without a trainer failed to push to complete exhaustion (“Muscle Success”) on ANY exercise (Dos Santos et al., 2020).

Whether you get results is entirely up to you and the effort you put forth. But a Personal Trainer has the knowledge and passion to help you give it your all.

Research shows that supervised exercise leads to achieving more strength, muscle growth, and weight loss (Mazzetti et al., 2000).

Two separate studies by Wayne Westcott, Ph.D., and one study by Ellington Darden, Ph.D., demonstrate that slow-motion strength training produces 50% to 59% faster improvements than regular weight training.

Any challenging workout, like slow-motion strength training, is a physical and mental feat. This makes it incredibly easy to talk yourself out of giving your best effort when the exercise becomes tough and your muscles start to burn.

A Personal Trainer is the coach in your corner pushing you to give your absolute best. They become the voice you need when your own starts to deceive you.

Find a Trainer Near You

2. Exercise Safety

Working out alone? It’s easy to perform exercises incorrectly without someone watching your form or correcting bad habits. After all, you don’t know what you don’t know and could be exercising with incorrect form every time you’re in the gym.

Working out with a friend? Having a workout buddy can be great because it increases your chances of sticking with it. But taking direction from someone who is not Certified is like having your friend “crack your back” instead of getting adjusted by a Chiropractor. Despite the good intentions, relying on someone other than a trained professional could do more harm than good.

A Certified Fitness Trainer should have extensive education on how to safely coach others through an effective workout.

At The Perfect Workout, our certification goes beyond books and heavily involves hands-on training with real people. We test our trainers’ knowledge and expertise with numerous written and practical exams. All Personal Trainers are AED/CPR certified and are required to complete continuing education as part of their employment with The Perfect Workout.

Real Male client testimonial

3. Staying Motivated, Consistent, & Accountable

Exercise helps with health and longevity, but it doesn’t work if people don’t do it consistently.

Only one in five adults in the US consistently reach the recommended amount of weekly exercise (Harris et al., 2011).

When starting an exercise program, about half quit within six months (Larson et al., 2018).

The vast majority of people don’t hire personal trainers. Looking at the data, this approach isn’t working.

Considering about half of people quit workout programs within six months, strategies to stick with exercise are critical to reaching one’s fitness goals.

Studies show that people who work with personal trainers are more likely to develop a better attitude towards sticking with exercise (McClaran, 2003). In addition, people are also more likely to develop strategies for overcoming obstacles that would otherwise cause them to quit.

If that’s not enough, hear what some of our clients have to say about how we help with consistency:

  1. “I can do anything for 20 minutes, twice a week.”
  2. “20 minutes, twice a week made it easy to stick with it.”
  3. “I look forward to my personal training sessions.”
  4. “I see the benefits and I’m getting results, so I know it’s working.”
  5. “My trainers encourage me when I want to give up.”
  6. “It’s a great routine to start out the day.”
  7. “I like having an appointment on the books. It helps me stay accountable.”

Working with a trainer provides an additional level of accountability that is likely needed by most people.

Chances are you don’t bail on your doctor when you need a checkup, but it's really easy to bail on your workouts when you’re doing them on your own.

Why is that?

Because when you have an appointment on your calendar and another human on the other end of the appointment counting on you to show up, you do it.

By keeping you accountable, they ultimately keep you consistent and consistency breeds results.

Real client's personal trainer testimonial

4. Professional Guidance

Believe it or not, there is a method to exercising safely and effectively. A Personal Trainer will analyze your ability and your performance to decide how to continually challenge you.

This includes how to properly adjust your body to workout equipment, whether or not to increase or decrease range of motion on an exercise, to lower or raise the weight, etc.

The results are in the details, and a Personal Trainer knows what to look for.

Playing the role of a professional for our own needs benefits us by saving money. We trade our time to learn and develop skills to save the cost that comes with hiring a professional.

Besides coaching and providing accountability, working with a personal trainer makes sense for several reasons. We are limited by time, having only 24 hours each day to sleep, eat, work, spend time with family, manage our homes, etc.

We simply don’t have the time to be “professionals” in many areas. Outsourcing that responsibility to a professional saves time. It also ensures that we’ll receive more educated and experienced guidance with in-session coaching and overall workout program design.

But many people try to serve as their own personal trainers.

People design their own workout plans, coach themselves through their training sessions, and guide their own long-term fitness journeys.

Unless you’re a doctor, a physical therapist or you’ve been in the fitness industry before, chances are a Personal Trainer knows more about health and fitness than you do.

You wouldn’t try to clean your own teeth instead of going to the Dentist. So why would you try and improve your physical health on your own?

In addition, you learn new things about your body, your health, and your habits when you work with a Personal Trainer. And the more you know, the more opportunities you have to make changes you may need to reach your goals.

5. Workout Customization

A Personal trainer makes your workout personal. Everyone’s body, fitness level, and abilities are different.

A good trainer will not have the 45yr old man who wants to lose 30lbs do the same exact thing as the 77yr old woman who wants to reverse osteoporosis.

It's necessary to tailor any exercise approach to the individual’s goals.

Although group classes or follow-along- guides can be fun, you don’t get the customized approach. You don't have someone completely focused on you to see if you’re doing an exercise correctly, doing it safely.

A video, guide, or group fitness instructor doesn’t know your goals, your injuries, limitations or how you tend to hold your breath a little before you hit muscle success.

At The Perfect Workout, your first session with a Personal Trainer dives deep into your goals and health history so we can best help you achieve your health and fitness vision.

6. Judgement-Free

Walking into a big box gym can be an intimidating experience. You may think others are watching you workout, judging how you look, or why you’re lifting weights that way. This makes exercise an uncomfortable experience.

A Personal Trainer is devoted to helping you look and feel your best. You don’t have to worry about what you look like, how little you know about exercise or how many times you’ve failed your diets in the past.

This is a safe space where you can share your fitness needs and ask your trainer all kinds of questions, even ones that you might feel silly asking.

At the Perfect Workout, you’ll work with a Trainer every single workout and will always be in the comfort of a semi-private environment.

Real testimonial from Female client, who is with her dog

7. Support System

When you work with a personal trainer, you sign up for an overall transformation. Losing weight and gaining strength are common reasons people start a new workout program. However, gaining confidence, improving mental health, and learning to love their bodies, are some of the biggest and best benefits of working with a Trainer.

A Personal Trainer is your built in support system for this journey you’re on and at The Perfect Workout, you’re never at it alone.

So... IS a Personal Trainer Worth It?

Working with a personal trainer has tremendous value. A trainer’s supervision leads to more effective workouts. It helps us stick with a fitness program. Ultimately, a personal trainer’s help greatly increases the chances that we’ll reach our health and fitness goals (Losch et al., 2016). .

Bias aside, we’d say a personal trainer is definitely worth it. 😏

  • Dos Santos, W. M., Junior, A. C. T., Braz, T. V., Lopes, C. R., Brigatto, F. A., & Dos Santos, J. W. (2020). Resistance-trained individuals can underestimate the intensity of the resistance training session: an analysis among genders, training experience, and exercises. The Journal of Strength & Conditioning Research.
  • Harris, C.D., Watson, K.B., Carlson, S.A., Fulton, J.E., & Dorn, J.M. (2011). Adult participation in aerobic and muscle-strengthening physical activities — United States, 2011. Morbidity and Mortality Weekly Report, 62(17), 326-330.
  • Larson, H.K., McFadden, K., McHugh, T.F., Berry, T.R., & Rodgers, W.M. (2018). When you don’t get what you want–and it’s really hard: exploring motivational contributions to exercise dropout. Psychology of Sport and Exercise, 37, 59-66. 
  • Mazzetti, S.A., Kraemer, W.J., Volek, J.S., Duncan, N.D., Ratamess, N.A., Gomez, A.L., … Fleck, S.J. (2000). The influence of direct supervision of resistance training on strength performance. Medicine & Science in Sports & Exercise, 32(6), 1175-1184.
  • McClaran, S.R. (2003). The effectiveness of personal training on changing attitudes towards physical activity. Journal of Sports Science & Medicine, 2(1), 10-14.
  • Losch, Sabine et al. “Comparing the Effectiveness of Individual Coaching, Self-Coaching, and Group Training: How Leadership Makes the Difference.” Frontiers in psychology vol. 7 629. 3 May. 2016, doi:10.3389/fpsyg.2016.00629

What is Virtual Personal Training and is it For You?

Posted on by Jordan Thomson

What is Virtual Training
and is it For You?

Online Virtual training at home

Many of our clients have seamlessly incorporated our new Online Virtual Training Workouts with their Trainers into their new normal of “quarantine life,” while others still struggle to find a routine outside of the studio. Some may think that it's not possible to get a quality workout at home, and others simply just might not understand how it works.

We’ve created an innovative way to provide you with the same effective slow-motion workout, with live coaching from a Certified Personal Trainer, you can access from anywhere. In this article, we will provide you with all you need to know about Virtual Personal Training and help you determine if it is right for you.

Learn more with The Ultimate Guide to Virtual Personal Training

Have you gotten stuck in the pattern of waiting for things to “get back to normal” to pick up your workout routine again?

Perhaps you’re slightly skeptical about whether or not you can get a great workout if you’re not in the studio.

We’ve been getting a lot of questions about what Virtual Personal Training is and if it’s right for our clients. We’ll dive deep into everything you need to know about Virtual Personal Training including:

  • Virtual vs. In-studio sessions: What you get in a Virtual Session and how it compares to your workouts in the studio with us.
  • Effectiveness: The intensity level and effectiveness of slow-motion strength workouts done at home.
  • Equipment & Space: What type of equipment and workout space is needed to complete Virtual Workouts.
  • Time Commitment: How often you should complete Virtual sessions and how long they take.
  • Training on your Own: The difference between working out on your own at home, or with a guide instead of getting coached by your Trainer.
  • Injuries and Conditions: How you can still benefit from Live Online Virtual Training, despite injuries or conditions.
Book an Intro Workout

Below are 13 Frequently Asked Questions & Answers about our Live Online Virtual Training Sessions:

1. What is a Virtual Personal Training Session?

Our Virtual Personal Training sessions are an extension of your in-studio workouts. What’s the same?

  • We use the same slow-motion method as always
  • The purpose of each exercise is to achieve muscle success
  • We walk you through every exercise and demonstrate proper form & technique
  • You get personalize coaching from a Certified Personal Trainer
  • The workout is tailored to your abilities and goals
  • As always, it takes 20 minutes, twice a week.


What’s different?

The location. Since we cannot be in the studio currently, we utilize the space you have at home.

The equipment. We work with whatever equipment you currently have, even if that’s just your own body.

2. Will I Get the Same Great Workout as I do on the Nautilus Machines?

The short answer, yes.

First things first, let’s remember why you came in for your first workout with us. It was to achieve a goal. Get stronger, lose fat, reverse Osteoporosis, improve your golf swing, etc. It’s important to keep these goals in mind when you are looking forward to your Virtual Sessions.

Second, the purpose of every workout you do (ever), is to achieve temporary muscle failure, or “muscle success.” Although our Nautilus machines are ideal in helping us achieve the purpose of exercise, it can absolutely be achieved with other mediums such as free weights, resistance bands, kettlebells and bodyweight. You’d be amazed at how heavy we can make a 3-pound dumbbell feel, all while getting you to safely reach muscle success.

14 reasons why you should be hitting muscle success with online personal training

By the way, we love our machines as much as you do. We miss the clank of the weighstack when changing weights in between clients, the glide of the frictionless movement as we turn around, and how that stack of weights never seems to fail us, even when our muscles begin to fail. But we don’t stop working out because those machines aren’t in our living room.

You know what we love most, and we think you will too?– is getting results. Just because we are on a hiatus from our studios, doesn’t mean we still can’t get stronger, leaner, healthier.

And if you think about the future and all the travel you’ll be able to do to counteract sheltering at home, you’re going to want to continue with your workouts. This will set you up for success now so you can seamlessly keep training with your Trainer no matter where you are in the world.

You came for the method and the 1-on-1 coaching from your Personal Trainer. That is what you continue to get whether that’s during a workout in our studio, or online in the comfort of your own home.

Equipment is just a small part of the equation. Working with your coach to properly execute the super-slow strength training method, and ensure you keep up with performing 1-2 sessions per week, is what matters most.

Book an Intro Workout

3. Do Virtual Personal Training Sessions Cost the Same as In-Studio Sessions?

Yes, and we’ll tell you why. Working out at home isn’t any less valuable than working out in our studio.

The value of our 1-on-1 training sessions is the value you get from working with a Certified Personal Trainer, the specialized method that can be extremely difficult to perform on your own, and the customization and coaching you cannot get from any other online source of exercise.

We believe in the value of coaching as the key to your success. Whether in person or via live video sessions, working with a coach is the key to your success.

Our online virtual trainers do these things

4. Will This be a Waste of my Sessions?

Absolutely not! Working with a Trainer, whether it be at home is moving you toward the same purpose of achieving your goals as in-studio sessions would be.

Let’s say your goal is to lose 15lbs. Chances are, you’re also focused on your nutrition and are actively choosing what to eat and what not to eat. You wouldn’t stock up on a bunch of healthy foods to meal prep for weekly lunches, only to set them aside to go uneaten because you don’t have a workplace to take them to anymore. Of course not!

Why? Because your health is not on hold.

It's the same thing for working out. You're doing exactly what you signed up for. 1-on-1 training, a method that works, getting you closer to achieving your goals.

It’s possible you may view at-home workouts as a waste of time and that’s because the at-home workouts you’ve seen or done before didn’t work for you in the past. Our Virtual Sessions are not just at-home workouts, they are proper Personal Training Sessions focused on you and you only.

So what’s wasted? Getting 1-on-1 time with a Trainer to coach you to muscle success, safely & efficiently, and keep you accountable is not a waste of time or money. It’s time and money well spent.

5. Will the Workout be Just as Intense?

The exciting thing about our Virtual Sessions is that they are extremely customizable. In-studio workouts are customizable too but our Virtual Sessions require a high level of creativity to provide you with a specific program that is based on your goals, limitations and the equipment you have available.

Your Trainer works very hard behind the scenes to make your workouts as perfect as possible for you, and that may mean even more intense than expected.

Need more proof? Watch this video below of our client Sherry Chriss’ experience:

Play Video

6. What Happens if I Just Wait Until the Studios Open Back Up?

We look forward to reopening all of our studio locations just as much as you do. The problem with waiting to workout until we reopen our doors is you risk losing so much of the strength and progress you’ve gained so far. Not to mention, gaining back some of the things you don’t want– body fat, osteopenia, low energy and lack of motivation.

If your shower broke, you wouldn't wait weeks for it to be fixed before you decided to take a shower again would you? No way! Because it's a necessity- and so is staying healthy and strong.

Our Virtual Sessions will help you continue to get an intense slow-motion strength workout as well maintain results at minimum so when we reopen, you pick back up right where you left off, or stronger!

We don’t know exactly when we will get to reopen so until then, this is the ideal option!

Book an Intro Workout

7. What if I Don’t Have Any Equipment?

No machines? No problem! If you’re slightly skeptical about whether or not a bodyweight workout can be effective or challenging, try this:

Try doing a pushup right now using our slow-motion method.

Just like our machine workouts, push for 10 seconds on the way up, and lower yourself slowly for 10 seconds down
Make sure to not lockout arms, or rest in between repetitions
Oh, and be sure to keep perfect form, remember to breathe and focus on the muscles being used.

Play Video

Pretty challenging isn’t it?

Any strength exercise, including bodyweight exercises has the potential to be extremely effective.

Knowing how to do them correctly and performing them safely until muscle success is vital, but not easily achieved. That’s the importance of having a Trainer, to ensure you are doing these exercises safely and not giving up before the most critical point in the exercise– muscle success.

We’ve trained clients with dumbbells, kettlebells, resistance bands, just their bodies and even their pets! We will get as creative as you are willing to try.

Online personal training with a pet

8. Can I Just Workout With Videos at Home? There’s Tons of Workouts on YouTube.

You’re right, there are tons of workouts out there to choose from.

But watching free videos or following cookie-cutter routines will never get you the same results (and ensure your safety!) like working with a coach.

If those videos workouts were as effective and you didn’t somehow need the accountability of an appointment and a Trainer, you’d probably be doing them already.

Videos, manuals and guides can be great resources in a pinch. What you don’t get is the customized approach. You don't have someone completely focused on you to see if you’re doing an exercise correctly, doing it safely. A video doesn’t know your goals, your injuries, limitations or how you tend to hold your breath a little before you hit muscle success. Your Trainer does.

There’s just no way watching a video will ever be as effective as working with a coach in a live personal training session. Think about how hard you can be pushed when you are working with your Trainer– it's always more than you thought you could do! Know that a video will not render that same kind of effort and certainly not the same results.

9. What if I Don’t Have Enough Space to Workout?

Most, if not all of the exercises we do require little to no space. Because we don’t incorporate movements like jump squats, sprints, or tire flips, space is not really needed.

Think about the size of our studios. The only reason they need to be as big as they are (which is not all that big) is to fit the machines in them. However, when you are on each of those machines, you are in a static position- meaning you are fixed in one place, not needing much space for movement. That goes for the same as any slow-motion or static exercise your Trainer gives you. All you need is a space that can fit the length of your body.

Online Personal Training at home

And if you’re willing to try, we can always make more space! Objects like coffee tables and chairs are moveable and if you’ve been training with us, you’ve got muscles to move them!

10. I'm Walking for Now, is that Good Enough?

That’s great that you are moving your body; however, it just simply isn’t enough!

Aerobic activity doesn’t do much to help build strength. So by not actively building muscle through strength training, and only doing low-intensity aerobic activity, you run the risk of losing muscle at a higher rate than what is normal for an adult who does not strength train.

This doesn't mean stop walking, but it certainly doesn’t mean stop strengthening either.

11. Can I Just Workout on my Own if I’m Using the Fast Fitness at Home Manual You Gave Me?

The Fast Fitness at Home Manual is a great start and better than nothing. We created that guide as a tool for when you travel, or can’t get a workout with your Trainer. What’s missing is the value of the Trainer to push you harder, catch your mistakes and keep you safe.

It’s the same thing as working out with YouTube or doing pre-recorded workouts like Beachbody. It's better than nothing but you don’t get the intensity, the accountability, or the coaching.

12. I Have a lot of Family at Home with me Right Now, Will That be a Problem?

Not one bit. This is kind of the new norm for us all right now and we are fully prepared to train you despite any distractions or interruptions.

One way to work around this minor obstacle is to have a designated space in the house for health & wellness for the entire family! If you want to exercise, stretch, do yoga, meditate, or whatever– having a go-to spot in the house can help everyone prioritize these needs and also respect the space when it's being used.

Not only does this ensure you can get a focused workout, but helps to set boundaries for what is important during a time where boundaries and personal priorities may have been blurred.

We can’t help but emphasize how important it is to maintain normal routines right now, and your workouts are no exception. This is a vital component of stress management and helps to keep anxiety low.

We highly recommend using wireless headphones during your sessions to minimize distractions or background noise, which we’ve noticed solves the concern of other people in the house for most clients who may have it.

Book an Intro Workout

13. Can I do Virtual Sessions with an Injury, Condition, or Even Joint Replacement?

Yes. We specialize in slow-motion strength training and under the umbrella of that method is exercising safely. If you are still doing slow-motion strength training, the workout is safe. In addition to that, you have a Certified Personal Trainer observing you, coaching you and correcting you every step of the way to ensure your safety.

We’ve never shied away from working around an injury and it is our philosophy that anyone can do this workout. Most of our clients have come to us with an existing injury, condition, pre or post surgery and we’ve been able to help them exercise just as effectively. Our Trainers are thrilled to get creative for you as well- just ask them!

Most importantly, if you have an injury or condition that prevents you from being as mobile as normal, are challenged with deterioration, or injury gets worse with sedentarism, even more reason to keep exercising!

Here’s the short version of what you need to know!

  • Virtual Sessions are still 1-on-1, appointment only, LIVE with a Personal Trainer and always using our slow-motion method.
  • The cost of Virtual Sessions is the same, as the value of the session is the same.
  • The workout can be as intense as in-studio sessions, depending on the customized program your Trainer puts together for you.
  • Waiting for the studios to open up is not a recommended plan of action. We can still help you reach your goals working remotely.
  • You don't need much space, or any equipment; however, we can and will work with what you do have.
    Working out with videos, guides and manuals are better than nothing, but they cannot match the coaching you receive from a Trainer. Your 1-on-1 sessions will always provide more value for you than a video or guide ever could.
  • Walking is great for the body but it won’t help you maintain or gain strength. The best way to do that is to actively be strength training.
  • We can work around distractions, interruptions and family members at home. We are all in the same boat!
    If you have an injury, condition or joint replacement we can customize the workout for you and highly encourage you to continue with your sessions.

We can all agree that NOT working out is not an option, especially during a time where maintaining peak health is crucial. Although Virtual Sessions are a slightly different experience from In-studio sessions, we’re confident it will be a positive experience.

No matter what, keep working out. And the best way to continue working out is with your Trainer and using a method that is scientifically proven to get results and help you get them safely. That’s why you joined The Perfect Workout in the first place!

Have concerns? Most of our client’s concerns and questions are resolved in their first Virtual Session. Try it, Risk Free!

Book an Intro Workout

Personal Training for Men vs Women

Posted on by Jordan Thomson

personal training for men vs. women

Men vs Women personal training

Everyone seeks personal training for a different reason. We surveyed some of our clients and found some trends for why men and women wanted to work with a Personal Trainer.

The MEN wanted:

  • Injury prevention
  • All the focus on them
  • Time efficiency
  • Personalized coaching
  • Evidence-based exercises

The WOMEN wanted:

  • Accountability to stay consistent
  • To be coached and led throughout the process
  • A customized workout tailored to their injuries or limitations
  • Someone/something to help improve muscle and bone strength


Though some of the initial reasons for them seeking a trainer overlapped, others varied. But this brought up more questions:

When men and women receive personal training, do their bodies respond to the exercises the same way? 
Should personal training for men vs. women be the same? 
Do men and women gain muscle the same way?
What should men and women look for in a Personal Trainer?

We uncovered answers below…

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Are Men Stronger Than Women?

The average adult man is stronger than the average adult woman.

But it’s not an apples to apples comparison. 

Size and weight correlate with strength. Larger people generally carry more muscle tissue than smaller people. This is true in the case of men versus women.

The average man is 10% taller and weighs about 24 lbs more than the average woman [1]. 

The average man also has about 40 to 48 lbs additional fat-free mass (muscle, bones, water, etc.) than the average woman [2].

One factor that helps men produce more muscle is testosterone. 

Testosterone increases a little as a result of strength training (which helps in the process of adding lean muscle tissue), and men and women have similar gains in testosterone when factoring in their sizes.

But the average woman has half to two-thirds the amount of testosterone that men have. 

As far as overall strength, women are generally about two-thirds as strong as men. 

staying strong at The Perfect Workout Danville- Virtual Personal Training

When adjusting for the differences in fat-free mass between men and women, overall strength is approximately equal between the two genders. 

In other words, saying men are stronger than women is similar to saying three-story houses have more rooms than two-story houses.

So, short answer: Men and women typically have amounts of lean muscle tissue that are relative to their overall size. 

Book an Intro Workout

Should Men & Women Train Upper or Lower Body?

Women’s lower bodies are proportionally stronger than their upper bodies. Lower body strength in women is about 75% of that found in most men, and the upper body strength ranges in women are 43% to 63% less than men on average. 

On average, women are proportionally on par or are stronger than men when it comes to lower body strength. However, average upper body strength is lower. 

So, it’s a good idea for many women to make upper body strength exercises an important focus of their exercise program.

And men should most definitely not skip leg day… or at least the leg press.

Muscle function wanes with age, so strength will only get worse for both men and women if strength training isn’t regularly performed.

This means you shouldn’t see your own sex as an advantage or hindrance to training. Train consistently with every set fatiguing to the point of “muscle success,” and you’ll see benefit relative to your own body.

Does Strength Training Cause Women to Bulk Up?

The vast majority of women should not worry about “bulking up” as a result of strength training. 

Is it possible for somebody to get more muscular than they want to be? Yes, but it's highly unlikely that it can happen to you. 

In fact, studies indicate that adults who don't strength train lose on average at least a half  pound of lean muscle tissue each year starting at about age 25 (this part of age degeneration is called “sarcopenia”). 

So women (and men) are battling muscle loss most of their adult life, if not actively strength training. This makes getting “big & bulky” with muscle even more challenging.

There are rare individuals who inherit the genetic potential for their muscles to grow  excessively large from strength training (like professional bodybuilders do). However,  inheriting those genetics is RARE. 

Out of the tens of thousands of real life clients we’ve worked with over the years, we can count on one hand the number of individuals that we’ve seen even one muscle group get too muscular for their goals. (And in the rare case that a muscle  group becomes too large, it's a super easy problem to fix – just reduce the intensity of exercise on that muscle group.) 

What Should Men & Women Look for in a Personal Trainer?

There are a lot of myths floating around when it comes to male trainers vs. female trainers. Women are more caring, men push you harder, you should work with a same-sex trainer, etc. 

There are a number of credentials you should expect from working with a trainer, which we will outline below; but none of those myths are true and are generalizations that could prevent men and women from working with an ideal trainer.

So, what should men and women look for in a trainer?

One of the most important factors in your decision to work with one should be your comfort level.

You should always feel comfortable with someone you work with. Being able to trust your Trainer is important and below is a checklist of things you should look for when shopping for Personal Training:

  • A Trainer who values safety. It’s easy to perform exercises incorrectly without someone watching your form or correcting bad habits. A Certified Personal Trainer should have extensive education on how to safely coach others through an effective workout.
  • Someone who is time efficient. A good Personal Trainer will help you use your time and effort wisely by putting you through efficient exercises, not just filling up your session time with any type of movement.
  • Effective sessions together. Too many of us know firsthand that it's very possible to workout - a lot- and see no results. One of the many valuable things about having a good Personal Trainer is they will coach you through exercises that have the potential to get you great results.
  • Someone who is detail-oriented. Believe it or not, there is a method to exercising safely and effectively. A Personal Trainer will analyze your ability and your performance to decide how to continually challenge you. This includes how to properly adjust your body to workout equipment, whether or not to increase or decrease range of motion on an exercise, to lower or raise the weight, etc.
  • A Trainer that pushes you to do your best. Any challenging workout, like slow-motion strength training, is a physical and mental feat. A Personal Trainer is the coach in your corner pushing you to give your absolute best. They become the voice you need when your own starts to deceive you.
  • An accountability partner. By keeping you accountable, they ultimately keep you consistent and consistency breeds results.
  • Someone who takes the time to teach you. There is science behind exercise and why it works. A Trainer should teach you how your workouts directly apply to your body, your health, and your habits. The more you know, the more opportunities you have to make changes you may need to reach your goals.
  • A non-judgemental space. A Personal Trainer is devoted to helping you look and feel your best. You shouldn’t have to worry about what you look like, how little you know about exercise, or how many times you’ve failed your diets in the past.
  • Someone who customizes your experience. A Personal trainer makes your workout personal. Everyone’s body, fitness level, and abilities are different.
  • Someone who cares about more than just your weight. When you hire a Personal Trainer you sign up for an overall transformation. Losing weight and gaining strength may be the biggest reasons why people start a new program, but gaining confidence, improving mental health, and learning to love their bodies are some of the biggest and best benefits of working with a Trainer.

What Have We Learned?

The principles of Personal training for men vs. women remain the same:

  • Exercise (for men and women) should be safe, efficient, and effective
  • Work with a Certified Personal Trainer to achieve the principles listed above
  • Men are generally stronger than women, but only because they are generally larger 
  • Women’s lower bodies are generally stronger than upper body
  • Men average more upper body strength than lower body strength
  • It is rare for women to get bulky as a result of strength training because of low testosterone production
  • Both male and female trainers can help you achieve your goals, and you should always work with someone you trust.
  • Know your goals and the science we’ve outlined above


Thinking about working with a Personal Trainer?

Let us help.

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  1. Holloway, J. B., & Baechle, T. R. (1990). Strength training for female athletes. Sports Medicine, 9(4), 216-228.
  2. National Strength and Conditioning Association (1989). Position paper on strength training for female athletes. National Strength and Conditioning Association Journal, 11(4), 43–55; 11(5): 29–36  



Perfect Workout App: Pioneering Virtual Training

Posted on by Jordan Thomson

How The Perfect Workout is Pioneering the World of Virtual Training

pioneering virtual training

When the first shelter at home orders were mandated, we pivoted from our in-studio personal training to online personal training.

We offered immediate support to our clients and a solution to maintaining health, boosting immunity when it mattered most and having jobs for our trainers.

We created an exciting new way of offering our workouts, with lots of help from our early adopters (both clients and trainers). This allowed us to develop a product and system that is our Virtual Training today.

The first iteration of in-home training was ingenious, and helped many clients stay on track with their health and fitness goals. Since then, we have invested more time, resources and innovation into our Virtual Training Program and are excited to share the next steps with you.

We’re Evolving: App Development

Moving all of our personal interactions onto platforms like Zoom added a layer of concern when it comes to security, privacy, and feeling safe. 

Our clients also experienced frustrations when they couldn’t access account information, and it took too many steps, links and clicks to meet with their trainer. 

So, we’ve decided to develop The Perfect Workout App featuring our own video software.

This will allow trainers and clients to connect 1-on-1 without third-party software like Zoom or Facetime for added security and convenience.

With The Perfect Workout App, clients will also get to see real-time workout progress, easily share the program with family and friends, receive nutrition coaching, and seamlessly manage appointments – all in one place.

It’s our way of giving clients access to more tools, more resources, and more education.

 

the perfect workout safety standards fitness innovation app
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We’re Innovating for the Future: Couples & Group Virtual Training

Initially, our Virtual Training program offered immediate support to our clients and a solution to maintaining health, boosting immunity, and having jobs for our trainers. (We deeply appreciate our early adopters!)

Our clients can continue to build strength, get healthier, and improve their immune system during the pandemic and beyond – no matter where they are around the world.

We’ve also received many requests from our clients to add family members and friends from out of state train with them in their sessions.

And we’re excited to now introduce a new service to make your training experience more inclusive with Couples & Group Virtual Training!


Not only is this going to make training more fun and sustainable for a lot of people, it's going to bring families together, no matter where you live, during a time where that may not be possible. Now and in the future.

Learn More about our Virtual Training Program HERE

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Gyms are Dying. How The Perfect Workout is Thriving

Posted on by Jordan Thomson

gyms are dying. how the perfect workout is thriving

medical fitness facility

**Published December 21, 2020


Gyms are dying.

Many people are unsure how to safely keep up with their fitness when it matters most.

And they’re sacrificing their health and longevity by choosing to do nothing.

But, we’re not going anywhere. 

And we’re deeply committed to helping more people get stronger and healthier through 2021 and beyond.

We're NOT a Gym

There’s one thing we need to get out there ASAP. 

The Perfect Workout isn’t a gym. Seriously.

Our studios are Medical Fitness Facilities and classified as an essential health business.

The big reason we're classified as a Medical Fitness Facility and essential health business is because our methodology is so safe and effective for people of all ages and diseases or conditions.

With the Medical Fitness Association (MFA) guidelines designed in conjunction with the Director of the CDC, our safety practices exceed standard pandemic recommendations.

the perfect workout safety standards pandemic cleaning

Strict Cleaning Standards

We disinfect all equipment and surfaces after each client interaction. We use hand sanitizer before and after each workout. We have HEPA air filters in each room to recirculate air.

the perfect workout safety standards pandemic social distancing

Social Distancing

We adhere to social distancing during all our interactions. While exercises are being conducted trainers will remain 15 feet or more away from the client.

the perfect workout safety standards pandemic screening

Client Screening

All clients will remain outside until a trainer screens them at the door prior to entering the facility with an exposure questionnaire. Clients' temperatures are taken with a contactless monitor upon arrival.

the perfect workout safety standards pandemic masks

Protective Masks

All training staff will wear a mask at all times. We require all clients to wear masks & gloves while in the studio.

The MFA identifies our organization as a leader in proactive health care.

We’re developing a Medical Fitness Advisory Board to develop ideal protocols for different diseases such as osteoporosis and diabetes.

Our clients’ health and safety remain our number one priority and we’ve gone lengths to provide much more than a space to workout.

 

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We're NOT a Franchise

It’s pretty common for people to think The Perfect Workout is a franchise because we have so many locations. 

But we're not. In fact, we are the LARGEST privately owned 1-on-1 personal training company in the world.

The quality of our workout and our Trainers is very important to us. We feel strongly about having the ability to ensure we can provide exceptional training and customer service in all of our studios.

All Facilities OPEN for Training

You might be wondering why our Trainers aren’t training clients outside like a lot of gyms.

That’s simple. We are a medical facility for private members only, not a gym!

We work 1-on-1 with our clients to treat and prevent underlying health issues such as auto-immune, osteoporosis, sarcopenia, pre- and post-rehab, etc.

We are safe, efficient, and effective which means the training our clients receive is perfect and replaces any need to go to a gym or “exercise” in any other way.

We are 100% focused on helping clients better their health and improving underlying health conditions and we've been doing that for over 20 years combating all sorts of health issues. 

Book an Intro Workout

You can help us fight this pandemic.

Stay in control of your health by keeping up with your workouts 20 minutes, twice a week. Share our method with your family and friends to impact the health of the population.

New to The Perfect Workout?

You now have two ways of working out with us:

 

In-Studio Personal Training
Virtual Personal Training

Is Virtual Personal Training Worth it?

Posted on by Jordan Thomson

is virtual training worth it?

virtual personal training

2020 has brought us a world of virtual fitness options. Amidst all the possibilities you might be wondering if Virtual Personal Training (VPT) is actually worth it.

Every athlete has a coach, every actor a director, and behind every success story at The Perfect Workout is a team of Personal Trainers.

We think it's safe to say that having a Personal Trainer in general is 1000% worth it. But is it the same for virtual?

Here are 8 reasons why the answer is a resounding YES.

8 Reasons why Virtual Personal Training is Totally Worth it.

1. Virtual Personal Training is Smart

Personal training is not a class. It’s not a video. It’s a real live Trainer coaching you through a personalized workout.

  • Personal Trainers at The Perfect Workout use our signature slow-motion method that actually generates guaranteed results
  • The purpose of each exercise is to achieve muscle success which is scientifically proven to help build muscle, bone strength, and boost metabolism
  • We walk you through every exercise and demonstrate proper form & technique
  • You get personalized coaching from a Certified Personal Trainer
  • The workout is tailored to your abilities and goals
  • As always, it takes 20 minutes, twice a week

What more could you want from a training program?

 

Learn About Virtual Training

2. You Don't NEED Any Equipment

The purpose of every workout you do (ever), is to achieve temporary muscle failure, or muscle success. Although our Nautilus machines in the studio are ideal for achieving that purpose, it can absolutely be achieved with other mediums such as free weights, resistance bands, kettlebells, and bodyweight. 

You’d be amazed at how heavy we can make a resistance band feel, all while getting you to safely reach muscle success.

Equipment is just a small part of the equation. Working with your trainer to properly execute the super-slow strength training method and keeping up with 1-2 sessions per week are what matter most.

 

Virtual Personal Training

3. VPT is NOT like Other At-Home Workouts

You may view at-home workouts as a waste of time because the at-home workouts you’ve seen or done before didn’t work for you in the past. 

Our Virtual Sessions are not just at-home workouts, they’re proper Personal Training Sessions focused on you and you only.

Videos, classes, and guides can be great resources in a pinch. What you don’t get is the customized approach. You don't have someone completely focused on you to see if you’re doing an exercise correctly or safely. 

A video doesn’t know your goals, injuries, limitations, or how you tend to hold your breath a little before you hit muscle success. Your Trainer does.

There’s just no way watching a video will ever be as effective as working with a coach in a live personal training session. Think about how hard you can be pushed when you are working with your Trainer– it's always more than you thought you could do! Know that a video will not render that same kind of effort and certainly not the same results.

 

4. Virtual Workouts Are Very Customizable

The exciting thing about our Virtual Personal Training sessions is that they’re extremely customizable. In-studio workouts are customizable too but our Virtual Sessions require a high level of ingenuity to provide you with a specific program based on your goals, limitations, and the equipment you have available.

Your Trainer works very hard behind the scenes to make your workouts as perfect as possible for you, and that may mean even more intense than expected.

Need more proof? Watch this video below of our client Sherry Chriss’ experience:

 

Learn About Virtual Training

5. You Can Be Location Independent

You can travel the world and still have access to your routine workouts with the Personal Trainers who know every detail about your fitness journey. You can’t beat that.

And you certainly can’t travel with your Peloton…. Just saying.

6. You Don't Need Much Room

Most, if not all of the exercises require little to no space. Because we don’t incorporate movements like jump squats, sprints, or tire flips, space isn’t really needed.

Think about the size of our studios. The only reason they need to be as big as they are (which is not all that big) is to fit the machines in them. However, when you’re on each of those machines, you are in a static position- meaning you’re fixed in one place, not needing much space for movement. 

That goes for any slow-motion or static exercise your Trainer gives you. All you need is a space to fit the length of your body.

And if you’re willing to try, we can always make more space! Objects like coffee tables and chairs are moveable and if you’ve been training with us, you’ve got muscles to move them!

7. It’s The Safest Way To Exercise At Home

We specialize in slow-motion strength training and exercising safely is under this method’s umbrella. In addition, you have a Certified Personal Trainer observing you, coaching you, and correcting you every step of the way to ensure your safety.

We’ve never shied away from working around an injury. It’s our philosophy that anyone can do this workout. Most of our clients have come to us with an existing injury, condition, pre or post surgery and we’ve been able to help them exercise just as effectively. Our Trainers are thrilled to get innovative for you as well- just ask them!

Most importantly, if you have an injury or condition preventing you from being as mobile as normal, are challenged with deterioration, or injury gets worse with sedentarism, then there’s even more reason to keep exercising!

We can’t help but emphasize how important it is to maintain normal routines right now, and your workouts are no exception. This is a vital component of stress management and helps to keep anxiety low.

Learn About Virtual Training

8. It's The Way of The Future

Seriously. There are plenty of gyms, personal trainers, and studios that have gone out of business this year. Then there are private fitness facilities like us that follow Medical Fitness Association guidelines and have thrived through innovation.

The Perfect Workout isn’t going anywhere.

In fact, we’re growing so we can continue to serve you.

Here’s the short version of what you need to know!

  • Virtual Sessions are still 1-on-1, appointment only, LIVE with a Personal Trainer, and always using our slow-motion method.
  • The workouts are customized, intense, and actually produce results.
  • You don't need much space, or any equipment; however, we can and will work with what you do have.
  • Workout videos, guides, and manuals are better than nothing, but they cannot match the coaching you receive from a Trainer. Your 1-on-1 sessions will always provide more value for you than a video or guide ever could.
  • You can do Virtual Personal Training from anywhere.
  • It’s the safest and smartest way to exercise at home.
  • Virtual Training is the way of the future and you can get it NOW!

We can all agree that NOT working out is not an option.

No matter what, keep working out. And the best way to continue working out is with your Trainer using a method scientifically proven to get results safely.

Have questions? Most of our client’s concerns and questions are resolved in their first Virtual Session.

 

Try it Today!

10 Reasons You Need to Hire a Personal Trainer

Posted on by Jordan Thomson

10 Reasons to hire a personal Trainer

slow motion strength training Newport Beach CA

Imagine spending 4 days a week in the gym for over a year to end up with a knee injury and zero weight loss.

Could be the method. Could be the diet. Or it could be that you didn’t have a Personal Trainer.

To get the most out of your workouts, it's crucial to work with a coach. We’ve put together the top 10 reasons why it's absolutely necessary to have a Personal Trainer if you want long-lasting results.

Personal Training Newport Beach CA

Working out alone? It’s easy to perform exercises incorrectly without someone watching your form or correcting bad habits. After all, you don’t know what you don’t know and could be exercising with incorrect form every time you’re in the gym.

Working out with a friend? Exercising with someone can be great because it increases your chances of sticking with it. But taking direction from someone who is not Certified is like having your friend “crack your back” instead of getting adjusted by a Chiropractor. Despite the good intentions, neither of you know what you are doing and could be doing more harm than good.

A Certified Personal Trainer should have extensive education on how to safely coach others through an effective workout.

At The Perfect Workout, our certification goes beyond books and heavily involves hands-on training with real people. We test our trainers’ knowledge and expertise with numerous written and practical exams. All Personal Trainers are AED/CPR certified and are required to complete continuing education as part of their employment with The Perfect Workout.

Work with a Personal Trainer Today!

Have you ever been through a personal training session at a big box gym and were told to warm up on the treadmill for 10 minutes and cool down for 10 more after the workout?

Well, that’s something you could easily do on your own.

A good Personal Trainer will help you use your time and effort wisely by putting you through efficient exercises, not just filling up your session time with any type of movement.

Efficient exercises are brief, intense and performed until muscle success. We use this approach in all of our slow-motion strength training workouts and they are only 20 minutes, two times a week.

Personal Trainer Newport Beach CA

Too many of us know firsthand that it's very possible to workout- a lot- and see no results. One of the many valuable things about having a Personal Trainer is they will coach you through exercises that have the potential to get you great results.

Whether you get results is entirely up to you and the effort you put forth. But a Personal Trainer will be the one to guide you to success if you’re willing to give it your all.|

Work with a Personal Trainer Today!

Strength Trainer Newport Beach CA

Believe it or not, there is a method to exercising safely and effectively. A Personal Trainer will analyze your ability and your performance to decide how to continually challenge you.

This includes how to properly adjust your body to workout equipment, whether or not to increase or decrease range of motion on an exercise, to lower or raise the weight, etc.

The results are in the details, and a Personal Trainer knows what to look for!

Strength Training Newport Beach CA

Any challenging workout, like slow-motion strength training, is a physical and mental feat. This makes it incredibly easy to talk yourself out of giving your best effort when the exercise becomes tough and your muscles start to burn.

A Personal Trainer is the coach in your corner pushing you to give your absolute best. They become the voice you need when your own starts to deceive you.

Work with a Personal Trainer Today!

Personal Training Newport Beach CA

Chances are you don’t bail on your doctor when you need a checkup, but it's really easy to bail on your workouts when you’re doing them on your own.

Why is that?

Because when you have an appointment on your calendar and another human on the other end of the appointment counting on you to show up, you do it.

By keeping you accountable, they ultimately keep you consistent and consistency breeds results.

Unless you’re a doctor, a physical therapist or you’ve been in the fitness industry before, chances are a Personal Trainer knows more about health and fitness than you do.

You wouldn’t try to clean your own teeth instead of going to the Dentist. So why would you try and improve your physical health on your own?

In addition, you learn new things about your body, your health, and your habits when you work with a Personal Trainer. And the more you know, the more opportunities you have to make changes you may need to reach your goals.

Work with a Personal Trainer Today!

Personal Trainer Newport Beach CA

A Personal trainer makes your workout personal. Everyone’s body, fitness level and abilities are different.

A good personal trainer will not have the 45yr old woman who wants to lose 30lbs do the same exact thing as the 77yr old woman who wants to reverse osteoporosis.

It's necessary to tailor any exercise approach to the individual’s goals.

At The Perfect Workout, your first session with a Personal Trainer dives deep into your goals and health history so we can best help you achieve your health and fitness vision.

Walking into a big box gym can be an intimidating experience. You may think others are watching you workout, judging how you look or why you’re lifting weights that way. This makes exercise an uncomfortable experience.

A Personal Trainer is devoted to helping you look and feel your best. You don’t have to worry about what you look like, how little you know about exercise or how many times you’ve failed your diets in the past.

At the Perfect Workout, you’ll work 1-on-1 with a Trainer every single workout and will always be in the comfort of a semi-private studio.

When you hire a personal trainer, you sign up for an overall transformation. Losing weight and gaining strength may be the biggest reasons why people start a new program, but gaining confidence, improving mental health and learning to love their bodies, are some of the biggest and best benefits of working with a Trainer.

A Personal Trainer is your built in support system for this journey you’re on and at The Perfect Workout, you’re never at it alone.

At The Perfect Workout, we have an entire team of Personal Trainers ready to help you achieve your goals, and you can work with any of them! In fact, working with more than one Trainer gives you a well-rounded training experience. You never know what you’ll learn from working with someone new!

locations the perfect workout

Proof Virtual Training Works

Posted on by Jordan Thomson

Proof virtual training works

Personal Trainer Carlsbad CA

Virtual Training sounds great and all, but do you actually have proof it works?

Of course we do.

In March 2020 our entire company pivoted to Virtual Personal Training as a means to keep our clients on track with their fitness goals and continue providing safe, effective workouts. There was a lot of unknown about how to stay connected, challenge our clients and quantify results back then.

We’ve been confident about our ability to provide life-changing Personal Training to our clients for over 20 years. Even a global pandemic couldn’t change that.

Since March we’ve coached over 26,000 Virtual Training sessions and are happy to share some of the results our clients have experienced from this new program.

Wait. How does Virtual Training actually work?

The first step is to learn about our method, which is a defining factor for an effective workout, even virtually. This begins with an introductory call with a Personal Trainer, followed by an Introductory session. Learn More about the Intro here.

The second step is to schedule weekly sessions with a Personal Trainer where they will guide and hold you accountable with your customized, safe, and effective slow-motion strength training program.

The third step is to show up consistently, work hard and watch your strength improve and your feeling of accomplishment grow every single week!

To learn even more about our Virtual Training program, click here. And to get started with your FREE Introductory call, click here.

Strength Training Carlsbad CA
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These women are getting strong

Our client Christine Gandel, who lives in Montana- nowhere near The Perfect Workout studios- began Virtual Training the moment we began to offer it. Having been a past client in Menlo Park, CA she knew this was the best workout for her. Now it's an option for her anytime, anyplace.

Since beginning virtual training Christine has increased her strength on:

  • Bicep Curls by 25%
  • Overhead tricep extension by 33%
  • Chest press by 19% (Matrix machines)
  • Leg extension by 20% (Matrix machines)
  • Lat Pull down by 10% (Matrix machines)

“I’ve definitely noticed that my muscles are more defined since restarting with virtual training. Walking up stairs is easier and I’m stronger since my weights have increased. I’m glad I can stick with the twice weekly sessions and that I have someone to direct my training to work around the health issues that come up from time to time.” – Christine G.

Personal Trainers in Carlsbad CA

Registered Nurse, Lori Grosse from TX is thrilled to be back in the studio and part of the excitement is that she has been able to get even stronger over the past few months.

Lori trained with her Personal Trainer virtually for 8 weeks, and since she’s been back in the studio, she’s been able to pick up exactly where she left off, and then some.

Lori has increased her strength on every single exercise, and her results have even convinced a friend to join!

Strength Trainer in Carlsbad CA
Strength Trainers in Carlsbad CA

“I am thoroughly enjoying my virtual workout with Alyssa. Following the studio closure I did not start the virtual training for several weeks. I remember how I felt at that time and the training has given me more energy. I know that I am gaining strength because I am able to perform the exercises better and longer. Alyssa has had to adapt to make some of them more difficult as I advanced. I am looking forward to returning to the studio when open but definitely feel much more energized and stronger than if I had not been doing the virtual training.” – Brucie Melvin

Strength Trainer Carlsbad CA
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This professor is losing weight

Remember Frances from Chicago? If not, be sure to check out her story here. At age 64, Frances has been successful at losing weight, gaining strength and aging with confidence with a simple solution… slow-motion strength training, and she did it virtually,

In addition to losing 9 lbs during quarantine (which is a lot! See photo below) She’s also successfully maintained her strength on every machine as well as adding strength to her Leg Press weight by 10lbs. These are the biggest muscles in the body which have the greatest impact on the body’s ability to burn more calories.

Personal Trainer in Carlsbad CA
Personal Trainers Carlsbad CA

The guys are getting gains too

Rich Turner, a long time client from Del Mar, CA has been able to make his lifelong passion of running possible again with slow-motion strength training. Read more here. So how has Virtual Training fared for him?

Rich has maintained strength on every machine as a result of his at-home workouts with a Personal Trainer. He was also immediately able to lift more on the Chest Press machine when he returned to the studio than he was able to pre-COVID. Those slow-motion pushups definitely paid off!

“I believe that Virtual Training helped because the improvised weights challenged me to think more about form and made me stronger in multiple directions. Mind-muscle connection became quicker, easier to achieve.” – Lin Rowland

“I’m more flexible than before. The isometrics are moving me in ways that I wasn’t before, and I’m noticing those effects.” – Doug McGrath

Personal Training Carlsbad CA
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They didn't lose any progress.

A Note from our Virtual Training Manager:

“I think what really has been cool to see is all of the clients who were doing Virtual Training have picked up right where they left off. I haven't had to bring weights down except for maybe one or two machines for any client.

There were clients who came in the next session [after returning to the studios], I had to raise their weight because they went longer on those machines. It was like they never left.

Those who did Virtual Training didn't skip a beat. They didn't lose any progress.” – Hannah McKinley

How do we know all of these details about our clients?

We track your progress, diligently.

The 3 pillars of exercise and what we provide at The Perfect Workout are safety, efficiency and effectiveness. We track all the details of your workout including seat settings, positioning, weight/resistance, time spent on exercises, and even how many pillows you need under your neck to establish comfort and proper form. We do all of this to ensure your sessions are safe, they produce results, and are completed in 20 minutes.

We keep track of all of the details so you don’t have to.

Get the energy and strength you need to be healthy, active, and live your best life! From anywhere, anytime with our Virtual Training Program.

Book an Intro Workout

Virtual Training is Here to Stay: How to Get Started

Posted on by Jordan Thomson

Virtual Training Is Here To Stay

Strength Trainer Long Beach CA

The world around us is beginning to open back up but do you know what’s sticking around?

Virtual.

Virtual meetings, virtual birthdays, and most definitely, Virtual Personal Training.

Chances are you’ve heard about Virtual Personal Training and if you haven’t tried it you might be thinking:

  • Is this for me?
  • Is it worth it?
  • How can it be personal if it's virtual?
  • Can’t I just do this on my own?
  • Is it as good as in-studio workouts?


So, we’re here to answer your questions, beginning with everything you need to know on how to start Virtual Personal Training.

Our Virtual Personal Training program begins with a 1-hour introductory session. Every session after that is only 20 minutes. In this 1-hour session with a Personal Trainer we will:

Go Over Goals & Health History: We want to make sure we fully understand why you are here, what you want to improve, and if there are any injuries or limitations we need to be mindful of.

  • Introduce You to Slow Motion Strength
  • Training: Teach you our 20 minute, twice a week method and WHY it is the most effective way to exercise.
  • Demonstrate the Exercises: See the method in action and deepen your understanding of
  • Have You Perform the Exercises: This is the fun part! You get to take what you learned and do the exercises as a Trainer coaches you through them.
  • Answer All of Your Questions: We won’t leave you hanging. You’ll get a chance to ask questions and decide on a personal action plan with your Trainer.
  • Your Goals & Health History: We’ll begin your session by going over some of the most important information- all about you!

You and your Personal Trainer will have an in-depth discussion about what goals you’d like to achieve and why. It’s important to have clarity on what the future version of you looks like so we can customize our approach to helping you get there.

We understand it's intimidating to try something new and it can feel like a struggle to find a program that works for you. The more we know about you and your past health obstacles, the more successful your future sessions will be.

Next, we will address any current or previous injuries and/or limitations you may have relevant to working out. Our method is extremely customizable and our Trainers are taught how to adapt to a variety of injuries.

Having a clear understanding of what your body is capable of now, and the goals you have set out to achieve will help your trainer know when and where to adjust the workout. This will keep you safe and maintain effectiveness of the workout.

Personal Trainer Long Beach CA
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introducing slow-motion strength training

We call our workout “perfect” because:

  • It’s safer…when you move slowly, you protect your joints and ensure your muscles do all the work
  • It’s more effective – again, your muscles are doing all the work without the help of momentum so you get a more effective workout
  • It’s more efficient – it’s tough to move slowly, and that makes it more intense, which means you get a better workout in less time! Woohoo!


With these things in mind, you’re getting stronger in the safest, most efficient and effective way possible. And lots of things happen when your muscles get stronger:

  • Increased muscular strength is one of the few things you can do to increase your bone density
  • Prevents fractures and joint replacements, and spinal degeneration as you age
  • It increases longevity and overall health span
  • Supports balance (so you are less likely to get injured if you do fall)
  • Has been shown to increase and support a strong immune system
  • Strength has been shown to directly affect more rapid recovery time from surgeries

One very special thing about slow motion strength training: It directly impacts the activation and release of myokines. Myokines are proteins created by your muscles in response to exercise that flood your body and play a crucial role in improving your health! They can improve your immune response, tissue regeneration, and brain health. They also play a role in your memory, sleep, and mood. Myokines are why strength training is essential for longevity.

demonstration

It’s one thing to hear how effective our method is, but it makes the most sense to see it and then experience it for yourself. Before you do a workout, we will demonstrate what an ideal exercise entails so you have a better idea how to perform them in your own sessions.

workout setup & the exercises

Because your Introductory Session is all about learning, you won’t need to do a full workout to understand the concept of our method or feel its effectiveness.

We promise that one or two exercises will do the trick.

Your Personal Trainer will teach you how to do a real exercise, tailored to your body and abilities, and will coach you to complete it with proper form and adequate intensity.

You will also use this time to assess an ideal camera and equipment set-up for the workout. Everyone has a different workout space and varying options when it comes to workout equipment, so your Trainer will be sure to factor both of those things into your time together.

But don’t worry, all you truly need to get in a great workout is your body and the space of a beach towel. So don’t let having no equipment or small spaces stop you from trying.

This is the fun part and typically the “Aha!” moment for our clients, so have fun!

Fitness Trainer Long Beach CA

all your questions answered

Once you’ve performed the exercises you will have an opportunity to ask any remaining questions you may have.

Your Trainer will also give you a recommendation for next steps based on your experience together and the goals you want to achieve.

To see if we’re the right fit, Schedule a FREE Introductory Call today!

The only way to see if this is a good fit for you is to experience it yourself. Many of our clients were skeptical before trying Virtual Personal Training, but the response has been overwhelmingly positive now that they’ve done it.

We’ve come up with a solution to workout anytime, anywhere, all while doing it safely and effectively. There’s no reason NOT to do it.

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Private Workout Gym: Safety After COVID-19

Posted on by Jordan Thomson

How we're ensuring safety in our studios after covid-19

How we're ensuring safety in our studios after covid-19

Updated Tuesday October 12, 2021

You might be thinking, is it safe to workout in a gym?

Can I trust the equipment will be clean enough to use?
Will my gym let just anyone in?
How can they make sure we are safe?

What if you could skip the worry and focus on just getting in a good workout?!

—

One of the pillars of exercise and an absolute must is providing a safe workout for our clients. Our method is safe, our coaching is safe and the workout environment… just as safe.

For 20+ years, The Perfect Workout has provided a Clinically-Controlled Environment for all Personal Training sessions in our small, semi-private studios.

What does that mean?

It means we always have and always will continue to provide you with an ideal exercise environment to get in a safe workout… in more ways than one.

Here is what The Perfect Workout is doing to ensure you are safe when you return to one of our studios:

  • A Private, Safe Workout Space
  • Added precautions to reduce contact & germs
  • An Immunity-Boosting Workout
Clean and Safe interior of a Studio Location
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A Private, Safe Workout Space

Since we opened our doors in 1999, providing an ideal exercise environment for our clients has been at the top of our list of priorities- amongst keeping you safe and helping you get incredible results.

An ideal exercise environment is important for a few reasons:

It’s Distraction-Free. This means no mirrors, music or other distracting noise. No photos or artwork within your line of sight while you're exercising, and no people yelling and jumping up and down in front of you while you're trying to pay attention to your workout.

It’s Private. You don’t want to worry about being watched by others who may be judging you negatively. A regular big box gym is normally crawling with sweating bodies and you’ll never find that here. Unlike big box gyms, each of our studios has a very small number of people at any given time. Many times it’s just you and your trainer. And if another client is in the studio at the same time, the trainers do their best to keep clients in separate areas during their workouts.

It allows for Optimal Performance in achieving muscle success. Optimum mental focus allows you to create a strong muscle-mind connection and recruit all of your available muscle fibers as you fatigue. As a result you can stimulate the greatest amount of physical improvement!

It’s Cool. Yes, our workout is pretty cool ?, but we mean cool temperature. If your body overheats, it makes it harder to fully focus your attention. And if the studio temperature is not cool enough for you, you can request to have your own personal fan pointed in your direction!

It has Great Equipment. Our Nautilus machines take into account the muscle and joint functions of the body and allow for appropriate resistance. This makes each exercise demanding enough to stimulate maximum improvements.

It includes Expert Coaching. Our Certified and knowledgeable Trainers tailor the workout to fit your unique needs using our science-backed method.

We have always promised and provided our clients

1-on-1 sessions by appointment. This means no crowds, no large groups of people, just you and your Trainer who is always keeping an eye on your form.

Disinfecting all equipment. Most gyms disinfect their machines… we hope! We are able to keep our machines consistently clean due to the private space and limited pieces of equipment we use.

The majority of our clients do not sweat during their workouts. It may sound strange, but the brief exercises partnered with a cool climate simply keep our workout environment mess-free.

Full Service. Our approach to personal training goes beyond exercise. You won’t find unsanitary water fountains in our studios. Part of our clinical environment is to always have cold water on tap for your workouts and we’ll personally serve you as many cups as you need!

This is a loiter-free zone. In fact, our 1-on-1 appointments leave no time for hanging around. The 20-minute workout is designed to move quickly from exercise to exercise to minimize rest time and maximize cardiovascular benefits. Your trainer will keep you moving for an ultra-efficient workout.

In addition to being brief, having designated appointment times means no waiting for machines. Oftentimes at big box gyms you have to wait for your favorite machine to become available which increases wait time, as well as lowers the heart rate, making the overall workout less efficient… and annoying.

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Added Safety Precautions

In light of COVID-19 we are taking extended measures to ensure everyone in our studios remains safe while getting the chance to do what we ALL need to do… strength train!

Scheduled appointments are required to enter the studio. We will not be taking walk-ins or allowing the public to enter the studio. This will ensure social distancing at all times.

Screening all clients and employees before entering our facility. Each employee and client will go through a brief screening process, answering 3 questions before admitted into the studio.

  • Are you feeling unwell?
  • Have you had a fever, chills, sore throat, cough, or shortness of breath in the past 24 hours?
  • In the past 14 days have you had contact with known cases of COVID-19?


**If answered yes to any, neither employee or client will be admitted into the studio.

Disinfecting every machine after each use. We have always used and will continue to use Clorox wipes and Lysol spray to disinfect our machines and surfaces and have established a protocol of cleaning in between each client session.

All Training staff and clients must wear masks and will wash hands after each appointment. We will also continue to provide clients with hand sanitizer and/or access to restrooms for hand washing.

HEPA Filters will be placed in each training room in the facility. We have invested in airline grade HEPA Filters and fans in every training room to facilitate sanitizing and moving the air through.

An Immunity Boosting Workout

If you’ve been training with us for some time, then you know how impactful your strength-training sessions are in keeping you healthy year-round.

Our general immune system is the first line of defense against pathogens and we want to do everything in our power to boost immunity.

We have immune cells in our system including Natural Killer Cells (NK Cells), a type of white blood cell which plays a large role in the detection and destruction of virus and cancer cells.

While the presence of NK cells rise as we age, their function begins to decrease in a process known as Immunosenescence.

Studies have shown that engaging in a long-term exercise plan increases NK cell function and activity which leads to greater immunocompetency, especially in the elderly.

Studies show that consistently exercising helps to increase immunity and make us stronger against the fight against getting sick. Read more about this article.

It’s safe to say that we all would rather take a preventative approach to being healthy and actively strength training has been shown to boost our immune system. With slow-motion strength training being the smartest way to exercise, you won’t want to skip your workouts!

Female Client working out safely in person

To take the safest approach in returning to your in-person workouts you should have:

  • A private, intimate workout space that is easily cleaned and monitored.
  • A clinically controlled environment that facilitates safe, efficient & effective workouts.
  • Exercise that boosts immunity. ?? Slow-motion Strength Training.

 

The Perfect Workout provides all of these for you and will continue to do so.

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In studio Covid-19 Safety precautions 1

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