The type of fitness training you are doing will have a direct impact on the results you reap. Many people, from my experience will join whatever seems to either be the fad workout or most "popular" selection. This makes me think of the big spin classes, or orange theory classes that pack people into big classes.
However, which style of training actually gets the best results?
Well, I’ve been a trainer for 10 years and have been involved with every type of coaching environment as possible.
I’ve been in / coached the following types of sessions:
1 on 1 coaching
Small group classes (max 15 people)
Big group classes (30+ people at a time)
2 on 1 coaching (usually a spouse or child)
Every single environment can breed amazing results for clients. No matter what type of coaching I’ve done, the best results always come to those who stay most consistent.
There are certainly arguments to be made for what type of training keeps you most consistent. I think that is a truly important discussion, for another day.
For today though, I want to introduce to you what I see as the ultimate way to train, coach, and get amazing results. Semi private training is what I believe to be the future of training and coaching.
What’s wrong with the way we train now?
Like I said above, consistency is going to be the biggest factor in changes. I’ve seen it. The person who commits to 2x a week training and continues to do that for 7 years…yeah she is super fit, a rock star and a fitness influencer to her family and friends.
What about the woman who signs up for 3x a week training…comes the first 2 weeks consistently. Then comes once…then twice…then misses a week, 2 weeks….the spiral of defeat is imminent in such a case.
But for those who do train and want to do this consistently…why is there a better way?
What is MISSING from these tried and true styles of training IE: Large group classes, small group classes, 2on1, and 1on1 coaching?
Let’s start with the big group class. I think of those orange theory classes, big CrossFit classes or spin. You are most likely in a room with 20-30 other people all sweating it out and pumping.
This reminds me of these videos I’ve seen where there is a packed gym wall to wall of people and everyone is in unison hitting their squats, pushups, jumps etc.
This seems like a great time. It’s definitely an adrenaline pumping, motivating environment because everyone around you is working hard. This motivates others to work hard and the cycle flows through the class.
However, if you are someone who has an injury and within the first 3 minutes has a small pain in their knee….what will you do when there is no coach in sight?
It would be very difficult to have the time to correct someone’s squat, or notice a breakdown in form when there are dozens of others doing the same workout around them.
Well what if the class is smaller?
Small groups might consist of 5-15 people. A small enough number where 1 coach can see everyone at the same time. A small group class has that same motivating feel with others working hard around them. Yet the big difference is that this is more intimate. You have more time with your fellow students, as well as more time to talk and get watched by the instructor.
However with a small group class it is difficult to truly track and individualize the workout of the day to better fit the needs of that person. For example, if someone has a shoulder injury and can’t press overhead…the best I can do during a small group class is provide a different exercise that still works a similar muscle group, while keeping that shoulder from pain.
However I can’t prescribe an individual warm up, progression, and specific exercises designed to IMPROVE their shoulder. That takes too much time and attention that a small group class doesn’t call for.
Okay then so 1 on 1 must be where you can get the best experience possible..?
1on1 coaching is a premium service so surely this must be the best way to individualize your workout, get watched for any movement inconsistencies, and get pushed to the perfect level.
And yes, this is all true. 1on1 is the best way to get to know your limits, to repair old injuries, feel your best and make physical changes. Since it’s the most customizable way to train, your training will be exactly what you need in that moment to make the next bump in strength.
I would also argue that working with 1 person will keep you super accountable. As a client, you have someone waiting for you to come into the gym. For those who never miss appointments, this is a sure fire way to give yourself the best possible chance of staying consistent.
However even with 1on1, it isn’t the end all be all.
This style of training I have seen progress that stalls. When someone understands the movements and has been coached for anywhere from 6 months - 4 years…they don’t “need” me anymore.
I hate to even say that…but it’s true. I don’t need to coach a veteran client on how to do a pushup. Sure everyone wants reminders and a cue to make it as perfect as possible.
However at some point a client can outgrow the reasons as to why they needed me in the first place. They needed me to push them outside of their comfort zone, keep them safe, teach them good form, and to improve their movement.
At some point, everyone grows and gains this confidence and expertise when they walk into a gym. And ultimately that’s our goal as trainers. To teach over time the proper exercises, the proper order of events, the proper intensity level, the proper volume, rest, and consistency that is needed to get awesome results.
So what then…?
What is semi private training?
Semi private training can be most easily defined by its own name. Clients train in a semi-private fashion meaning they are training alongside 2-3 other people. One coach creates an individual program for each person based on their goals (exactly like 1on1), yet administers the workout to up to 4 people at the same time.
Now in my opinion this is the branching between 1on1 and small group classes that solves both issues.
Having the ability to still be cued, pushed, and programmed as an individual while also having autonomy in the gym. So for those who are more confident in the gym - being able to read a program and see that they need to do 10 pushups followed by 10 TRX rows, breeds and encourages that autonomy.
Now this doesn’t mean that those in semi-private are working completely on their own.
Each person has their own program that reflects specific goals.
For example: I have a client who wanted to lean out for the summer months. He was happy with the muscle he put on over the winter but wanted to cut down so he can feel real good on the beach.
With that information, I can create a program that uses the most effective exercises to get him there while also working on improvements with mobility, taking into account injuries, and working to improve those weak spots.
The only difference here from 1on1 is the fact that he would be doing a set of this without my eyes on him at all times. For a seasoned exerciser, this is not an issue at all. If anything it can build confidence in oneself and ultimately have each person OWN their own workouts.
This is one of the best parts of semi-private : the knowledge and the confidence gained can stay with you for years to come.
Final thoughts
The best workout is the one that is challenging enough, novel enough, fun enough, and safe enough. My opinion is that with semi-private training all of these things can be accomplished, and can be something that is more budget friendly then hiring a personal trainer to work with you 1on1.
Ultimately if you are more consistent with your workouts, you’ll get better results. If you have an individual program for your body and goals, you will get better results. If you have the confidence in yourself to know the basic foundational movements, semi private is the perfect fit for you.
Lastly, I enjoy coaching semi-private sessions much more because I get to interact with many different clients at the same time. There is this hyper focus on their program and the movements that they are doing. I can be there to both facilitate and cue these movements to ensure safety, and to give that extra nudge of motivation when clients need it.
The same can’t really be said about group classes, small group classes, and even 1on1 at times. I’m seeing many more gyms offer a semi-private training option.
It is the future of training and coaching. Getting the best results, in the least amount of time, most efficiently and safely.
I’m here to help you feel and look your best. Injuries or not, semi private will get you there!
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