 You can manage to squeeze in meetings, lunches with clients and occasional doctor and dentist appointments on your calendar – so why can’t you figure out a time to exercise? Or maybe you have the time but you haven’t worked out in so long you can’t fathom how to even begin getting back in shape.
There are all sorts of excuses for not exercising but many of them can be overcome with one-on-one help from a personal trainer. More than instructor, a certified personal trainer can help you meet your personal fitness goals with a specific workout plan.
Just setting up appointments with a trainer can be the key to finally losing those extra pounds and/or becoming stronger and healthier. "We've found in our studies that exercise that is not planned and scheduled (whether alone, with someone else, or a trainer) does not happen," psychologist and fitness expert Richard A. Winett, Ph.D., director of the Center for Research in Health Behavior and director of Clinical Science Training at Virginia Tech in Blacksburg, Virginia, tells Synergy.
The advantagesOf course, if you have enough personal discipline, you can always sign up for exercise classes or set up a regular time to jog or hit the gym – but working out with a personal trainer has specific advantages, including getting and keeping you motivated.
Safety. A personal trainer is also a good choice if you haven’t exercised in a long time, are a Baby Boomer or older, or are just seriously out of shape. "Very hands-on instruction is especially necessary for safely and effectively starting resistance training (such as weightlifting)," notes Dr. Winett.
A certified trainer will teach you proper technique and form for whatever type of exercise you are doing. That’s important because exercising incorrectly --especially with weights and workout machines -- can lead to injuries.
"A qualified certified personal trainer will maximize the efficiency of each exercise and put together a training program that is balanced," Scott Mazzetti, PhD, tells Synergy. Dr. Mazzetti, director of the Laboratory for Human Performance at Salisbury University in Salisbury, Maryland, is an American College of Sports Medicine (ACSM) certified health and fitness instructor and a National Strength and Conditioning Association (NSCA) certified strength and conditioning specialist.
 "A lot of people working out on their own don’t realize that you need to balance your exercise program. If you concentrate on only one set of muscles and don’t have a balanced program, you can end up with an injury," Dr. Mazzetti notes. "A good trainer will instruct and guide you so you are exercising correctly and safely for maximum benefit."
Achieving your goals. A personal trainer works with you to create a specific exercise routine to help you reach your goals – whether you want to lose weight, become physically stronger, or improve your stamina and overall health.
"Training very specifically for your fitness goals sounds simple but the reality is people tend to like to do what they are good at -- so someone who likes to bench press weights and is focused on how strong he is and how big his arms are getting can lose sight of other fitness goals. A personal trainer can help you keep focused on all your goals, such as losing body fat," Dr. Mazzetti says.
He adds that a good personal trainer will also keep you progressing along your path to better fitness by changing your workout every six, eight and ten weeks. "Maybe the last workout involved doing cable arm curls with a machine and this time you’ll do dumbbells for a while. You need that variety because if you over train certain muscles and under train others, it can lead to injuries. Personal trainers understand that you need to use every single muscle," Dr. Mazzetti explains. "With variation, increasing weights and doing fewer sets over time, for example, your fitness level will progress."
Find a personal trainerThere are personal trainers who work through health clubs and gyms, and others who make house calls. Figure out what best suits your lifestyle. Most importantly, do your homework before you sign up with a personal trainer. "It’s important to be an informed consumer," says Dr. Mazzetti.
When you talk to a personal trainer you may potentially use, find out how many times he or she would expect to work with you per week. Trainers may start out with twice a week sessions for half an hour or an hour. The schedule may eventually change so that you only use your trainer once a week or less often. Some people find that using a personal trainer for a few months is all they need.
 Make sure any contract or agreement you sign spells out the costs, number of sessions, cancellation notice requirement, emergency procedures, and other policies of the personal trainer. It’s also important to establish that the trainer has liability insurance. The trainer should require a medical clearance form from you before you begin training, as well.
Ask any personal trainer you are considering working with about certification. Just because a person is a "certified" personal trainer doesn’t necessarily mean he or she is highly qualified -- there are many certification programs on-line and offered locally that don’t have particularly vigorous standards.
The groups below are some of the most respected organizations that certify personal trainers:
- ACSM (American College of Sports Medicine)
- NSCA (National Strength and Conditioning Association)
- ISSA (International Sports Sciences Association)
What are some other things to consider before hiring a personal trainer? "Ask about the types of clients the trainer works with and how long clients typically have stayed with the trainer," answers Dr. Winett. "Also, ask for references and permission to contact former clients. And it’s important to feel comfortable with the trainer."
Dr. Mazzetti suggests asking if the personal trainer goes to annual ACSM or NCSA research conferences – if the answer is "yes", it shows a serious interest in keeping up to date about fitness training. "Also, ask specific questions about your goals. If you are a person interested in losing body fat or getting strong, ask about the basics behind the trainer’s approach. Beware of vague terms like ‘reduce your waistline’ or ‘tone muscles’. They don’t have to talk in scientific terms but should provide some sound physiological explanation as to how they are going to help you."
Just how much a personal trainer will cost depends on many factors – including where you live and whether the trainer works at a private gym, expensive spa or YMCA, or makes house calls.
The National Strength and Conditioning Association conducted a recent survey of prices for personal trainers and found an average of $50 per hour with a range of $15 to $100 per hour.
"Prices in Florida and California where there are a lot of beaches and warm weather tend to be the highest, around $80 to $100 an hour," says Dr. Mazzetti. "The mid-west rate is often closer to $40 an hour and $18 for half hour. If price is an issue, working with a trainer in half hour sessions can be beneficial and a great way to get started with regular workouts."
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