ACSM Information On…

Selecting and Effectively Using a Personal

Trainer
A qualified personal trainer can help you safely start and maintain an effective exercise program. A personal trainer will understand your fitness
goals and help you achieve them. Trainers can be a great source of motivation and encouragement, as well as a resource for the latest
objective health and fitness information. A trainer can also help you fit exercise into your schedule and teach you how to make the most out
of your time in the gym.

A COMPLETE PHYSICAL ACTIVITY PROGRAM The title “personal trainer” does not • What continuing education is required to
A well-rounded physical activity program includes guarantee that a person is qualified. maintain the certification?
aerobic exercise and strength training exercise, but Currently, there is no national standard or • Is the trainer certified in first aid and
not necessarily in the same session. This blend helps
minimum requirement for personal CPR?
maintain or improve cardiorespiratory and muscular
fitness and overall health and function. Regular trainers. Working with an under-qualified • Does the trainer have liability insurance?
physical activity will provide more health benefits than trainer could jeopardize your safety. It is
All certifications should be obtained from a
sporadic, high intensity workouts, so choose important to have the knowledge of what
exercises you are likely to enjoy and that you can nationally recognized organization and
to look for when seeking a personal trainer
incorporate into your schedule. based on job-related performance criteria,
that is educated, qualified a right fit for
which has been validated by scientific
ACSM’s physical activity recommendations for healthy you!
adults, updated in 2011, recommend at least 30
research in the field. Many certifying
minutes of moderate-intensity physical activity LOCATING A PERSONAL TRAINER organizations do not comply with industry
(working hard enough to break a sweat, but still able Begin by asking about personal trainers at standards, so it is important to ask about
to carry on a conversation) five days per week, or 20 your local health club or fitness facility. the trainer’s educational background and
minutes of more vigorous activity three days per Many have in-house personal trainers you professional certifications. Check to make
week. Combinations of moderate- and vigorous-
intensity activity can be performed to meet this
can use. Consult ACSM or another sure the certification is from a credible and
recommendation. credentialing organization to ask about the reputable organization.
appropriate qualifications for personal
Examples of typical aerobic exercises are: FINDING A PERSONAL TRAINER
trainers.
• Walking • Would you prefer a male or female
• Running CERTIFICATION AND EDUCATION trainer?
• Stair climbing
• Does the personal trainer hold a four- • Do you like the trainer’s personality? Will
• Cycling
• Rowing year degree from an accredited he or she be a good fit for your
• Cross country skiing university in exercise science, personality and your fitness goals?
• Swimming. kinesiology, exercise physiology, physical • Is the trainer friendly and open to
In addition, strength training should be performed a
education or a related health-and-fitness answering questions?
minimum of two days each week, with 8-12 field? • Does the trainer communicate well and
repetitions of 8-10 different exercises that target all • Does the personal trainer have additional explain exercises in a way that is easy to
major muscle groups. This type of training can be training and a certification by a nationally understand?
accomplished using body weight, resistance bands, recognized organization? • Will the trainer motivate you to exercise
free weights, medicine balls or weight machines.
 and make you want to continue your activity screening and fitness evaluation STAYING ACTIVE PAYS OFF!
program? that is appropriate for the activity he or Those who are physically active tend to live longer,
• Is the trainer sensitive to your needs? she will perform. healthier lives. Research shows that moderate
• Are you comfortable with the trainer? • The trainer should instruct you physical activity – such as 30 minutes a day of brisk
concerning the equipment use, safety walking – significantly contributes to longevity. Even a
EXPERIENCE AND REFERENCES person with risk factors like high blood pressure,
aspects of the exercise, and
• How long has he or she been a personal diabetes or even a smoking habit can gain real
physiological changes that are expected.
trainer? benefits from incorporating regular physical activity
• The trainer should assist you in into their daily life.
• What types of clients does he or she
developing realistic goals for the exercise
regularly work with? As many dieters have found, exercise can help you
program.
• Can he or she provide you with an stay on a diet and lose weight. What’s more – regular
• The trainer should provide fitness
updated resume and references? exercise can help lower blood pressure, control blood
assessments related to the specific
• The trainer should have more education sugar, improve cholesterol levels and build stronger,
exercise program to be performed. denser bones.
and experience than just having been a
• Periodic assessments should be done to
weightlifter, a body-builder or active in
determine your progress with the THE FIRST STEP
fitness.
program. Before you begin an exercise program, take a fitness
FEES test, or substantially increase your level of activity,
SCHEDULING, CANCELLATION make sure to answer the following questions. This
• What does the personal trainer charge?
POLICIES & BUSINESS physical activity readiness questionnaire (PAR-Q) will
• How long is each session?
PRACTICES help determine if you’re ready to begin an exercise
• What services are included in the price? routine or program.
• Is the trainer available to meet your
• Is there an additional gym membership • Has your doctor ever said that you have a heart
schedule?
fee? condition or that you should participate in physical
• What is the cancellation policy?
• Are there package or long-term package activity only as recommended by a doctor?
• Will you be charged if you do not cancel
prices? • Do you feel pain in your chest during physical
within a certain time frame? activity?
• Does the trainer require you to sign a
contract for long-term training? Ask the trainer to provide you with a • In the past month, have you had chest pain when
you were not doing physical activity?
written copy of all policies on contracts,
The fees personal trainers charge may • Do you lose your balance from dizziness? Do you
billing, scheduling and cancellations. Make
vary according to qualifications, ever lose consciousness?
sure the trainer has a good reputation, • Do you have a bone or joint problem that could be
experience, location, length of session
proper education and certification(s) and made worse by a change in your physical activity?
and specialization of the workout.
is well-respected by other trainers and • Is your doctor currently prescribing drugs for your
Typically, a personal trainer will charge
clients. The trainer should conform to all blood pressure or a heart condition?
$20 to $100 an hour. Some trainers will
relevant laws, regulations and published • Do you know of any reason you should not
offer reduced hourly rates for long-term participate in physical activity?
standards, including but not limited to
packages or prepaid sessions. If you answered yes to one or more questions, if you
United States federal laws (ADA and
are over 40 years of age and have recently been
SAFETY AND PRE-ACTIVITY OSHA) and local government laws and
inactive, or if you are concerned about your health,
SCREENING regulations.
consult a physician before taking a fitness test or
The trainer should be able to provide
SPECIAL NEEDS substantially increasing your physical activity. If you
information regarding potential risks answered no to each question, then it’s likely that you
Ask questions to see if a trainer can meet
associated with exercise. The trainer can safely begin exercising.
your needs regarding modification of
should be able to respond to any
equipment and programs. PRIOR TO EXERCISE
reasonable and foreseeable emergency
Prior to beginning any exercise program, including the
situation that threatens the safety of a IMPORTANT POINTS TO
activities depicted in this brochure, individuals should
client. REMEMBER seek medical evaluation and clearance to engage in
Ask questions so that you will have activity. Not all exercise programs are suitable for
• The trainer should ask specific
accurate information when making a everyone, and some programs may result in injury.
questions, before the exercise program
decision. It can help you avoid making a Activities should be carried out at a pace that is
begins, about medical conditions,
wrong decision, which may end up costing comfortable for the user. Users should discontinue
medications currently being taken,
you money. Selecting a professional and participation in any exercise activity that causes pain
previous injuries and surgery as it or discomfort. In such event, medical consultation
qualified personal trainer is a sound
relates to exercise, and aches and pains. should be immediately obtained.
investment for your health.
• Every client should be screened before
training to assess whether he or she has
medical conditions or risk factors that
should be addressed by a physician.
• Every client should be offered a pre-

ACSM grants permission to reproduce this brochure if it is reproduced in its entirety without alteration. The text may be reproduced in another publication if it is used in its entirety
without alteration and the following statement is added: Reprinted with permission of the American College of Sports Medicine. Copyright © 2011 American College of Sports
Medicine. This brochure was created and updated by Michael Bracko, Ed.D., FACSM, and is a product of ACSM’s Consumer Information Committee. Visit ACSM online at
www.acsm.org.