Good levels of strength, mobility and cardiovascular fitness are all helpful and arguably essential things to have. However, obtaining them is easy to say but often less easy to achieve. Keeping them once you have them can also be a challenge.
Every study will tell you that along with a good diet, having strong relationships and a sense of purpose in what you do, being strong, fit, having a good range of movement and generally being more active will make life more pleasurable and potentially longer for most people. Conversely having a lack of strength and being less active is linked to higher chances of getting everything from heart disease to cancer; from dementia to catching the common cold. Knowing all this, why wouldn’t everyone choose to do whatever it takes to stay fit and strong?
Surely just join a gym, lift a few weights, jump on the treadmill and that’s it - job done?
Except it seems that for most of us that just isn’t the answer, at least not all the time. Many people join a gym. Some even go to it but even those that go regularly don't always see the results they desire. Others join a boot camp. They do the same thing week after week, year after year. Initially they see some progression but then they plateau and that's because the body has adapted to what they asked it to do. If further gains are needed then a new stimulus is required. I certainly believe in the adage that anything worth doing is worth doing well. You only get one body so look after it well and there is a better chance it will look after you. If you too believe this then you might also determine that it’s worth learning how to best look our for your body and in a way that is safe, beneficial and enjoyable.
You may be expert in any number of things in your life but it’s unlikely you are expert in everything. To succeed in achieving your goals it can often make sense to build a team of trusted advisers around you and with regards to strength and physical conditioning one option is to hire the services of a Personal Trainer. As with any other industry there will be many options out there but not all of them will best match your individual needs. Given this what should you consider when making your choice? Here are a few thoughts to help you.
Adding Value
A coach or trainer must be able to add value to you by delivering positive outcomes above and beyond what you could achieve by yourself. Try to be realistic about what you can do on your own. You might be limited by your previous experiences of strength training, current mobility, access to equipment, ability to motivate yourself consistently and a host of other factors. If you spend most of your life making decisions and giving instructions, you might find it nice to follow the guidance of a professional coach.
Also consider that you don't know what you don't know. You are tapping into another person's knowledge and expertise, which they are going to transfer to you. Continued learning and progression in life is very fulfilling and one of the most certain routes to happiness.
Qualified to train you
Membership of The Chartered Institute for the Management of Sport and Physical Activity (CIMSPA) is achievable for most candidates and is a good foundation for all coaches. Continued Professional Development (CPD) is required each year to renew membership and so a coach should continuously be learning, growing and being able to bring innovation to your training. Ensure your PT is a member of CIMSPA. Ask them about their professional development.
Evidence Based Training
“A push, pull and something for the legs”
Strength training does not need to be overly complicated but a programme does need to be designed with an appropriate structure and to allow for gradual progression in line with individual goals. There is a wealth of research that has identified the benefits of training that builds strength, power, speed, agility, endurance and range of movement. The coach that claims to know it all should be treated with suspicion but equally you should be wary of the coach that can’t explain why they have scheduled a specific exercise.
Be clear on your goals, and see how the PT designs the exercise programme to fit those needs. If you're not sure of your goals, then have a discussion with your PT and agree them together. As your relationship develops, look to test them out and ask them the purpose of certain exercises they set and why you are doing them.
Your PT should also have a thorough understanding of anatomy and whilst they are not expected to have the knowledge and expertise of a Physiotherapist - nor should you rely on a diagnosis from them - they should also be able to contribute towards discussions on common injuries. Ideally they should have a positive working relationship with a local physiotherapist, osteopath, podiatrist and other associated professionals. With regards to nutrition they may be able to offer tips but ideally they should be able to recommend a nutritionist or nutritional therapist should you wish to look for professional help in this area.
Knowing you, knowing me, aha.
A personal trainer needs to form a personal connection with you if they are going to be a trusted adviser. They should always have your best interests at heart and show that they understand your needs and have the expertise and skill to deliver them. A good PT will know your body, it’s strength; range of movement; cardiovascular capacity, your fitness history, your current level of activity, your goals, your training pace, your energy levels, mood, ability to recover, your humour, tastes in music. They need to know what levers to pull to inspire and motivate you, when to push, when to advise you to back off. Equally they need to be open with you and be prepared to expose themselves and their lives in a way that benefits the growth of trust and strength of relationship. Does the PT have similar life experiences to you? Does that matter to you?
Your time is up
Is your relationship about one or two hours a week? What about if you have questions about your fitness journey outside of that time? Maybe you are strength training to help a sport. If so what knowledge of your sport does the PT have? Give due consideration to what level of support and guidance you want and match your needs to what that PT is offering and determine how much benefit they can potentially bring to you. How does that offering compare with what is available elsewhere? Within your budget try to compare value rather than price.
The cupboard under the stairs.
Having the right environment to train in is also important. Do you like to train indoors or outside? Do you want to train with others or on your own? Is the space light and airy or dark and dingy. Do you get inspired by training to music?
Phil Jacobs is Founder and Coach at SecondHalf Active which promotes superior strength and fitness as the cornerstones of living our best lives over the age of 35. We believe exercise and training looks different for men and women as we age and that injury prevention and recovery have to be at the forefront of our thinking.
For your free PT trial at the SecondHalf Active gym in Harpenden, please call us on 0796163262 or email us at hello@secondhalf.co.uk
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