Strength Training Pro Tips: What Strength Trainers Tell Clients

Strength training is one part of the fitness triad that ensures optimal results - nutrition and recovery being the other pillars. Many strength trainers begin their careers by seeking education, mentorship, or hands-on experience in the fitness industry. Strength trainers often start their careers by gaining practical experience through internships or as assistants. Certification in personal training typically requires a high school diploma or GED. Additionally, CPR and AED training certification is often a requirement for personal trainers and strength trainers. Strength trainers can work in a variety of business settings, such as gyms, private studios, or even a client's place of business.

The difference is that strength training has the potential for the most change, for better or worse. Functional training burns more calories per hour compared to traditional training, up to 500 calories versus 300-400 calories. Incorporating high intensity interval training (HIIT) can enhance strength training results. Strength trainers provide services tailored to each client, ensuring the safest and most effective approach based on individual needs.

As an example, if you have proper form and know which exercises to do, you’ll create and build-on a foundation of consistent excellence. If you ignore proper form, you could hurt yourself, ensuring you’ll be out of the gym for weeks or even months. Effective strength trainers for beginners include bodyweight exercises like squats, push-ups, lunges, and planks. Common strength training equipment includes kettlebells, weighted battle ropes, and TRX suspension straps. Kettlebells are popular for their versatility in strength training exercises.

If you’re looking to get stronger, build muscle, and perfect your strength training game, who better to look to for advice than strength trainers? Many trainers earn certifications such as NASM, NSCA, or CSCS, and earning these credentials or degrees in exercise science is often required for advanced roles in the field. Many personal trainers hold national certifications offered by organizations like NASM, ACE, or ISSA. The NSCA offers a nationally-accredited certification for personal trainers known as the NSCA-CPT certification. Most personal training certifications can be obtained without a degree, focusing primarily on fitness knowledge. Trainers may offer their services in different settings, including virtual platforms, athletic facilities, or corporate wellness programs.

Whether you’re just starting out or have been lifting for years, these tips from our South Loop Strength Trainers will help you get the most out of your workouts and see results faster. Building a strong relationship with each client is essential to help them achieve their fitness goals. Attending workouts multiple times per week is important to build consistency and see progress.

Why Strength Training? The Benefits You Can Expect

Strength training is more than just lifting weights—it’s something that has changed many people’s life and it can be a cornerstone of a balanced fitness program that delivers results you can see and feel. Whether you’re new to exercise or a seasoned athlete that has been training for years, incorporating strength training into your routine can help you gain access to a wide range of benefits that goes far beyond muscle growth.

Machines typically have a low learning curve and include instructions, making them accessible for beginners. So if you’re totally new to fitness or a gym setting, nothing to worry. Many strength trainers design their programs to be the safest possible for each client, using evidence-based methods and proper equipment to minimize injury risk.

Working with a certified personal trainer or joining a small group training program ensures you get an effective workout that is tailored to your unique fitness goals. Strength coaches and conditioning specialists use their expertise in exercise science to design programs that help you build muscle mass, increase bone density, and improve overall physical function. This is especially important for athletes and anyone looking to boost performance, but also for people in their 40s and over that need a strong foundation to reduce the risk of injury and support long-term health. Strength and conditioning coaches often need a bachelor’s degree for certification as a CSCS. Strength training can reduce injury risk by up to 30%.

But the benefits of strength training aren’t just physical. Regular training sessions can have a powerful impact on your mental well-being, helping to reduce stress, improve mood, and increase motivation that many people have experienced. Personal trainers provide the support and accountability you need to stay on track, making it easier to reach your goals and maintain a healthy lifestyle that brings positive changes. Strength trainers often offer motivation when needed to support their clients.

If you have past injuries or specific health concerns like arthritis, bone density issues, or joint problems, a certified conditioning specialist can create a program that addresses your needs and ensures you progress safely and effectively. Understanding each client's unique needs is essential to ensure the safest and most effective progress possible. This personalized approach means you can work toward your goals with confidence, knowing your program is designed with your health and safety in mind. Many clients have came in with hereditary conditions or early signs of osteoporosis that has been helped through proper strength training. Machines provide a fixed and guided path of motion, reducing the risk of injury. The stability of machines also allows users to train to failure safely without the need for a spotter.

Nutrition also plays a key role in strength training success, especially for people that are taking new medications like GLP-1 drugs which are used for weight-loss. As your workouts become more challenging, your body’s nutritional needs change and maintaining muscle becomes even more important. A certified personal trainer or nutrition specialist can provide a thorough nutritional assessment and help you create a plan that supports muscle growth, recovery, and overall performance. Strength training sessions can be efficiently scheduled for 30 minutes, twice per week. Aiming for two to three strength training sessions per week on non-consecutive days is recommended for muscle recovery.

No matter where you choose to train—at home, in a gym, or with a team—strength training offers a fun and rewarding way to challenge yourself and achieve lasting results that has helped thousands of people. With the right support, tools, and evidence-based programs, you can create positive changes in your body and your life. Fitness enthusiasts achieve the best results by incorporating a combination of machines and free weights into their routines. Start your journey today and gain access to a stronger, healthier, and more confident you that will bring encouragement to others around you.

Don't Skip a (Proper) Warm-Up

Starting off with a warm-up is essential before strength training. 

Not only will it help to prepare your muscles, but it could also be the difference between a great strength training session and a potentially dangerous one. 

The goal of warming up prior to strength training is twofold: activating your muscles to prevent muscular injury and improving performance by prepping them for what's upcoming.

Think about what happens if you try to stretch a cold rubber band, and this will give you an idea of what could happen to a "cold" muscle during training.

Most strength trainers suggest that a proper warm-up includes an activity that increases heart rate and blood flow. [1]

You also want to stretch but not the type you might be thinking. In particular, strength trainers will recommend dynamic stretches.

Dynamic stretching focuses on performing half or light versions of the exercises that you'll be doing during strength training. For example, if you are set to do Barbell Squats, a dynamic stretch would be Bodyweight Squats or Front Lunges.

This type of stretching optimally prepares your for the workout ahead, and this is why the Fit Results team incorporates dynamic stretching into every warm-up routine before class!

Learn Proper Form (from a Pro!)

Any activity has a certain element of risk to it, and this is especially true for strength training.

With that said, you can dramatically reduce this risk if you take the time to learn and master the correct form for all the exercises in your program.

Perfect form means more than moving through the exercise correctly, it also means properly engaging the target muscle groups. In other words, you need to master the mind-to-muscle connection.

This eliminates the strain on muscles that shouldn't be involved (overcompensation), helps to prevent common strength training injuries, and allows you to maximize strength gains from each exercise. 

The gold standard of learning proper form is still a certified strength trainer. Taking a strength training class with a qualified instructor can be beneficial for those who are new to fitness. 

More surprisingly, a personal trainer can be a wake-up call for those who have been lifting "mindlessly" for years, doing exercises without a strong mind-to-muscle connection.

Stick with Compound Exercises (First)

You might have heard this before, but there's a reason the classic exercises are still considered the foundation of any great workout program: they work! 

Compound exercises, which work multiple muscle groups at once, accelerate strength gains and raise metabolism faster than single-joint strength training moves. This is why we use them in our Groundworks strength training class!

You can often use heavier weight when lifting with multiple muscle groups and get strength gains quicker than with single-joint strength moves. [2]

Everyone from beginners just starting out in strength training to experts looking for a challenge can benefit from focusing on compound exercises that work multiple muscle groups simultaneously.

With that said, there is a time and place for isolation exercises, but this is going to be reserved for those who have been both lifting for several months and have a specific goal such as bodybuilding.

Don't Forget About Cardio

For many people, weights take importance over good old-fashioned cardio. So much so, that people forget about it altogether!

While it's true that performing strength exercises on a regular basis can improve your heart health, endurance, and overall performance, many strength trainers still recommend dedicating time each week to cardiovascular-focused exercise. Here's why:

As the name suggests, cardio is essential for good cardiovascular health! It's also great for burning calories and improving your aerobic fitness. [3]

Strength training, on the other hand, is primarily focused on developing lean muscle tissue. Cardio complements strength training by optimizing performance and allowing you to stay healthy and fit. 

Some examples of great cardio exercises include running, swimming, biking, and jump rope. The key is to find something you enjoy doing and mix up the intensity. 

Cool Downs and Stretching Are Important Too!

If you're someone who doesn't skip a warm-up, you might be the kinda person that walks right out of the gym post-workout.

After strength training, it is especially important to follow up with some light cardio and stretching - static stretching, in particular.

Stretching helps to reset tight muscles, avoid muscle adhesions (knots) and blood pooling, and supports improved flexibility and mobility. 

Some studies also suggest that post-workout cool downs and stretching help to prevent soreness and injuries in the future. 

A cool down doesn't have to be another workout! You can take a few minutes to walk, cycle, or lightly jog. Afterward, take another several minutes to hold stretches for no less than 30 second, especially in the muscles you worked that day.

Have a Muscle Recovery Plan

As we mentioned above, strength training is only one part of the triad. Muscle recovery is another, equally critical part of this fitness foundation. Evidence-based strength training is backed by scientific research to ensure maximum effectiveness and safety.

If you strength train regularly and want to maximize results, then muscle recovery should be a priority. And you should treat it just like you do your workout. In other words, make a plan!

That starts with an appropriate workout program - one that is suited to your current fitness level and incorporates days of rest within.

In your plan, it's essential to make a game plan to eat properly, ensuring that your body gets the nutrients it needs for both recovery and performance. 

You might also consider adding supplementation such as protein powder or branch chain amino acid to speed up the recovery process. 

Even if it may feel like taking time off slows down progress, remember that results happen outside the gym! Proper muscle recovery will ultimately optimize strength gains and have you strong and ready for your next strength training session!

Finding a Certified Personal Trainer: What to Look For

When it comes to reaching your fitness goals, finding the right certified personal trainer can make all the difference in your life. You want to start by looking for a trainer that holds a recognized certification from reputable organizations like the National Strength and Conditioning Association (NSCA) or the American Council on Exercise (ACE). These credentials ensure your trainer has got a solid foundation in exercise science and is committed to helping people with evidence-based training methods that really work.

A great personal trainer will take the time to understand your unique needs, including any past injuries or specific health concerns you might have, and will design a personalized workout program that aligns with your goals. If possible, you should choose a trainer with experience working with clients that have similar objectives or challenges like yours. This expertise allows them to create safe, effective workouts and provide nutritional assessment and guidance tailored to your body and lifestyle - which is so important for lasting results.

Beyond technical knowledge, the best trainers offer ongoing support and motivation, helping you stay accountable and inspired throughout your fitness journey. They'll regularly assess your progress, adjust your program as needed, and make sure you're always moving forward towards your goals. By choosing a certified personal trainer who prioritizes your needs and uses science-backed strategies, you'll gain access to the tools and support that is necessary to achieve lasting results that can truly change your life.

Setting Goals and Tracking Progress

Setting clear and realistic goals is the foundation when you start your fitness journey with a personal trainer. Working closely with your certified trainer to define what you want to achieve - whether it's building strength, improving your overall health, or transforming how your body looks and feels. Your trainer has the experience to help you break down these big goals into smaller milestones that won't overwhelm you and makes the process more achievable for people from all walks of life.

Tracking your progress is just as important as setting your goals in the first place. Regular assessments and measurements, plus keeping workout logs allows you and your trainer to monitor how you're improving and identify areas that needs adjustment. This ongoing feedback keeps you motivated and ensures your workout and nutrition plans are always aligned with your evolving needs. Many clients has found that seeing their progress on paper helps them stay committed to the process.

Your personal trainer will provide expert guidance on how to tweak your routine, nutrition, and recovery strategies to keep you on track throughout your journey. By celebrating small wins and making changes based on what the data shows, you'll stay engaged and committed to reaching your fitness goals. The trainer helps everyone the same way and encourages clients to bring a friend or loved one in order to help staying motivated and accountable to the process.

Overcoming Obstacles in Your Fitness Journey

Every fitness journey has got its challenges—you might miss workouts, hit those frustrating plateaus, or just struggle to stay motivated. The thing that really makes a difference is having people in your corner, especially a certified personal trainer that gets what you're trying to achieve and really cares about helping you succeed.

Your trainer can help figure out what's been holding you back and come up with practical ways to push through it. Like if you're feeling unmotivated, they might help you set smaller goals that feel more doable, find someone to workout with, or mix in some new exercises to keep things interesting. When you're dealing with a plateau, your trainer can switch up your workout plan or give you new tools to get your progress moving again.

Having access to expert tips, nutrition guidance, and ways to prevent injuries means you got the tools you need to stay on track. You gotta remember, setbacks are just part of the process. With the right people and resources behind you, you can work through any obstacle and keep moving toward your fitness goals—just take it one step at a time.

Staying Motivated: Trainer Tips for Long-Term Success

Long-term success in fitness isn't just about the workouts—it's about staying motivated and enjoying the journey that has brought so many people to experience real change in their lives. A certified personal trainer is passionate about providing the encouragement, structure, and variety you need to keep moving forward, even when motivation dips and life gets in the way.

One proven strategy that has help thousands of people is to focus on progressive overload, gradually increasing the weight or intensity of your workouts to challenge your body and avoid stagnation that many people experience. Your trainer can also help you discover activities you genuinely enjoy, whether that's small group training, working out in a home gym, or trying new classes at your local club that has attracted people from all walks of life. When exercise feels fun and rewarding, it's much easier to stay consistent and committed to help yourself move ahead.

Celebrating small victories—like hitting a new personal best or completing a tough workout—can boost your confidence and keep you inspired in order to help staying motivated for the long haul. Your trainer will provide ongoing tips, support, and adjustments to your program, ensuring you always feel challenged and engaged with the same compassionate attitude. By working closely with a certified personal trainer and embracing these motivational strategies that has been proven effective, you'll build lasting habits and achieve your fitness goals that will change your life.

Ready to Get Started?

Now that you know more about the basics of strength training, it’s time to hit the gym and start crushing some workouts.

Best of all, we can help you!

Here at Fit Results, we offer comprehensive strength training programs specifically designed for your goals. Our range of services includes personalized training, small group sessions, and virtual coaching to meet your individual needs. Whether you’re looking to lose weight, gain muscle mass, or just get stronger and fitter overall, we can help you get the body you want. Each client receives a customized approach based on their unique goals and needs.

Get started today by booking a free consultation with one of our experienced trainers. Subscribe to our newsletter or services to stay updated on new offerings and fitness tips. When you sign up, your email address is securely stored in your file for easy account management and communication. We look forward to helping you reach your fitness goals!

References

1. Park HK, Jung MK, Park E, Lee CY, Jee YS, Eun D, Cha JY, Yoo J. The effect of warm-ups with stretching on the isokinetic moments of collegiate men. J Exerc Rehabil. 2018 Feb 26;14(1):78-82. doi: 10.12965/jer.1835210.605. PMID: 29511656; PMCID: PMC5833972.
2. Paoli A, Gentil P, Moro T, Marcolin G, Bianco A. Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Front Physiol. 2017 Dec 22;8:1105. doi: 10.3389/fphys.2017.01105. PMID: 29312007; PMCID: PMC5744434.

Nystoriak MA, Bhatnagar A. Cardiovascular Effects and Benefits of Exercise. Front Cardiovasc Med. 2018 Sep 28;5:135. doi: 10.3389/fcvm.2018.00135. PMID: 30324108; PMCID: PMC6172294.

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