how many personal training sessions per week

You’ve made the decision to hire a personal trainer. What next?

Most gyms and PT studios have a consultation booking, which you can book online. Once you’ve made that appointment, there are a few questions to answer in regards to starting with a personal trainer.

  • Do I really need one?
  • Why do I need one?
  • What are my goals?
  • How long should I train for?
  • How many times a week should I train for?
  • What length on contract should I sign up for?


A Good Personal Trainer can help you find a good starting point to help protect your body and safely navigate you through exercise intensity and prescription as you progress towards your training goals. If you’re overweight and you want to take control of your health and life, by hiring a personal trainer could be one of the most important decisions that you ever make


Most of us seek guidance from a personal trainer to improve their general fitness, lose weight, reduce pain or improve overall performance. When they seek help, they turn to a personal trainer who has a passion for sharing knowledge and for changing people’s lives.


Having goals are very important component of life and work, but particularly important when it comes to your physical training. Physical Fitness requires repeated, controllable actions to grow, gain strength. Move better or lose weight. Having goals for your training gives you something to strive for, a meaning.

By setting a goal/s helps you trigger new behaviours, helps guide your focus and helps you sustain that momentum in your life. Goals also help you align your focus and promote a sense of self discipline. So sitting with a personal trainer, can help you set goals that are suitable, but also sustainable for you.

how often should you workout with a personal trainer


When you first think personal training, you generally think hour long sessions that feel like a marathon. But with our ever increasing busy lifestyle, more assessable, more manageable times are become the norm.

Most gyms and studios have 3 times zones that people can choose from, 30, 45 or 60 mins sessions. But what’s best for you? When you sit down with a trainer, the time you choose will be dependent on what your own what your goals are, your budget and your availability.


30 minute session are great if you have a busy schedule. Here at Realfit we encourage all our clients to come early before there sessions, so there properly warmed up.

When sessions are 30 mins, you want to maximise the time you have with the trainer. You don’t want to be turning up right on your start time. You want to be properly warmed up physically, but your mind should be ready to go as well. The old saying, “Poor Preparation, Breeds Piss Poor Performance”


Of recent times, 45 min sessions have come all of rage. Thanks to F45 and BodyFit Franchises. But when to comes 1 on 1 training, 45 mins can be a great benefit to the individual. When you train longer than 45 minutes, you start to go into dehydration and breakdown muscle tissue if you haven’t adequately eaten before training.

So if your goal is to build lean muscle, 45 mins is adequate time to target a specific muscle groups or if your goal is more strength based, 45 mins gives enough rest between sets.


60 min PT sessions was the popular choice when PT became in vogue. But with our busy lifestyle, 60 minute sessions can chew a lot of time into your day, especially if you have to travel to your session. But a 60 minute session makes it easier to incorporate a proper warm up, build good intensity throughout the sessions and as well as an adequate cool down with static and mobility stretches or myofascial release. Stretching after exercise helps you alleviate muscle soreness.

If your goal is build strength endurance (high reps), 60 mins give you ample time to work on your endurance. The extra time are also beneficial for rehab clients with specific needs. Rehabilitation type sessions require the use of appropriate exercise/s and programs for the client to strength and condition their bodies for getting back into the work force, sport or lifestyle.


How many times a week you should train with a trainer will depend on your goals and level of experience. Its recommend by most experts that you should exercise for a minimum of 3 times a week. So once a week is not going cut it.

It also depends on what you do outside your normal PT sessions, E.G play recreational sport. If your goal is fat loss, the bear minimum, who should be training at least twice a week with a trainer. Within those 2 sessions, the focus should be strength training to build lean muscle. On other days incorporating some form cardio everyday will go a long way in helping you achieve this goal.

If your goal is more strength based, then 3 to 4 sessions would be more appropriate. The trainer would need to program split programs, E.G Upper Body / Lower Body splits or specific muscle group’s splits.


So how many times and how long you should train for is specific to your goals. But when deciding how long you should commit to training, is how long it will take to achieve those goals.

When you sit down with a trainer, the key components to reaching your goals, are how specific, how we measure, how achievable, how relevant and what time frame you want to achieve your goals. This criteria is a guide in setting up the appropriate length of contract for you. Most contracts are at least 3 months, but if your goal is to lose a lot weight, a longer-term contract (6 to 12 months) would be more realistic length of the contract, especially if you need to lose a lot of weight or a specific event.

It might feel like a lot of time and effort, plus a massive financial investment, but this investment is the most important thing you could ever do for yourself.


About Dave

Dave gets satisfaction from creating great interpersonal connections within the gym in East Malvern which he manages, to build a culture of community and friendship. I have an exceptional understanding of the human body and the fitness industry. I’ve been a Personal Trainer and Strength and Conditioning coach for many years. Now I continue to grow more passionate about the Health and Fitness industry every day. Reaching your goals will not be easy for you, in fact it will be one of the most challenging things you’ve ever faced. But I believe in you and I have the outmost confidence we can reach your goal together. “Adapt and Overcome" Please enquire to receive a complimentary health consult!

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