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The Influence of a Personal Trainer

Self-Selected Resistance Training Intensity in Healthy Women:
The Influence of a Personal Trainer

The purpose of the investigation was to examine the influence of resistance training with a personal trainer versus unsupervised resistance training on the self-selected intensities used by women during resistance exercise. Forty-six resistance-trained women (age = 26.6 ± 6.4 years) who either trained individually or with a personal trainer were carefully instructed to select a weight they used in their own resistance training workouts that enabled the completion of 10 repetitions for the chest press (CP), leg press (LP), seated row (SR), and leg extension (LE) exercises. Each participant was subsequently tested for one repetition-maximum (1RM) strength on each exercise.

Ratings of perceived exertion values were significantly greater in the personal trainer compared with the NO personal trainer group for CP, LE, and SR but not LP.

These results indicate that resistance training under the supervision of a personal trainer leads to greater initial 1RM strength values, self-selection of greater workout intensities, and greater ratings of perceived exertion values during resistance exercise.

The critical finding of the investigation was that the majority of healthy women tested in health clubs self-selected resistance training intensities that were considered relatively low.

Thus, individuals appear to train at greater relative intensities and progress at a greater rate when their workouts are supervised by a personal trainer.

Source: The Journal of Strength and Conditioning Research, NSCA, Vol. 22, #1, Jan. 2008



*Teresa*	Lost 40lbs in 7 months


*Darwin*	Lost over 20lbs in 12 weeks


*Mel*	Lost 10lbs in 8 weeks

The Top 6 Keypoints for Finding the Right Personal Trainer

1. Certification/Experience:
Most training studios require their personal trainers to be certified, so this one should be an easy expectation to fill. This certification could be provincial, national or internationally recognized. The most common ones you will find in Vancouver, British Columbia include BCRPA, ACE and CSCS

2. Passion/Compassion:
Does your personal trainer enjoy his job? Passionate personal trainers will go above and beyond to help you reach your goals. Many personal trainers are in the field because they truly believe in the benefits of living an active and healthy lifestyle. Does your personal trainer walk the talk? It is vitally important that your personal trainer live a fit, active and healthy lifestyle. Would you go to dentist who had awful teeth? It's the same thing. Does he or she put their heart and soul into what you need?

3. Personality:
Your personal trainer needs to be energetic and motivating. He or she needs to motivate you at the end of a stressful workday, or after you've sent all the kids off to school. If your personal trainer's energy is low; yours will be, too. You need to be able to feed off of his or her lively personality, and your personal trainer needs to be constantly motivating and empowering you to make the changes you need - not the ones you want, necessarily, but the ones you need.

4. Personal Training philosophy:
Your personal trainer needs to be interested in your long-term health. You don't want a personal trainer who has a "We're going to put you on diet" mentality. It's not a diet; it's not short-term. You are making changes that are going to affect your entire life. At the end of the day, it's not about losing weight or getting huge biceps but about the improved you that's going to transpire from leading an active an d healthy lifestyle. Your personal trainer needs to understand and preach this. He or she should also be able to challenge you - in every session and with every goal; this is how you will constantly improve and benefit from having a personal trainer.

5. A good listener/Trust:
It is very reasonable to expect your personal trainer to be interested in you. He or she needs to know about your family, work, stress levels, your strong points and weaknesses in order to help you. You should feel comfortable opening up to your personal trainer; unwinding after a long day or telling him or her about the great things going on in your life.
You want to stay away from personal trainers who only talk about themselves and what great things they are training for.

6. Pricing versus quality of training:
There is a wide range of personal trainers out there (Level 1 / Level 2 / Master trainers). Make sure you find the one that suits your budget with the highest quality. A good personal trainer should be able to provide you with proof of results and give you the highest quality for your money.

Source: The Province, May. 2008

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