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  • Writer's pictureChris Protein

How Many Times Per Week Should You Do Personal Training Sessions?

A very common question we get is how often we recommend an individual do personal training sessions. There are several factors you should consider when deciding session frequency including budget, how motivated you are, and how fast you want to see results.


Budget is going to be a big factor, because of course, more sessions are going to be more expensive. Don't worry, even if you can only afford one session per week, it will still be a big benefit. You'll have accountability to your trainer and still be able to learn a lot even with only one session per week, so don't give up on personal training just because you can't do every single work out with your trainer.


Motivation is another major influence on how many sessions you should do. If you can't get yourself to go to the gym without having an appointment set up, then more frequent sessions (2-3 per week) are going to be best. You can of course start with one per week and work on developing the motivation to go on your own with your trainer, but just be aware that it may take more time to see results this way.

If you are highly motivated to work out on your own you may not need more than one or two sessions per week. If you love working out and are using a trainer purely for things like teaching you new exercises, making sure your form is on point so you avoid injuries, and tweaking your workout program, then a lower frequency is completely fine.

Pros of More Sessions

There are several pros to doing sessions more frequently though. First off, you will usually see results faster. Even if you already workout on your own, you will still be able to learn new exercises to implement on your own faster with more frequent sessions. It is also more motivating, as your trainer will be checking in with you on how your nutrition and similar outside-of-session goals are going.

Because of this we typically recommend beginners, those that need motivation, and anyone that wants to get results quickly do sessions more frequently. A big benefit to beginners is that they can quickly become proficient at a variety of exercises, and they often benefit from having more motivation. If you are not motivated, then more frequent sessions are definitely going to help, (aim to schedule at least two to three per week). Finally, if results are time sensitive, ie you have a vacation, wedding, or photoshoot coming up, then you should also do sessions more frequently so you can get a jumpstart on results.

Pros of Less Frequent Sessions

Less frequent sessions are beneficial if you are on a tight budget, very self motivated, and are not in a rush to get results right away. If you are on a limited budget then I recommend doing a lower frequency of sessions for a longer period of time. It will give you the chance to learn, try things on your own, and then come in and get feedback from your trainer each week. You'll also have the motivation of the trainer for longer.

For those that are self motivated or aren't in a big rush to get the quickest results possible, less frequent sessions are fine. If you can go to the gym on your own and do productive workouts, then there is no need for more than one or two sessions a week to have your trainer check your form, teach you some new exercises, and hold you accountable.

You can also start with a lower frequency and then work with your trainer on building the motivation to work out more frequently on your own if you need to. This is great if you are not in a rush to get quick results, but want to work on developing the intrinsic motivation to workout.

Other Options

If money is no object then it's fine to just do all your workouts under the guidance of a trainer. But, there are a couple of more budget friendly options that will still work great as well.

First, you can start with a higher frequency of sessions and then drop down as you get more motivated and learn to workout on your own. For instance, you could do your first month at three sessions per week, and then go to two sessions per week, and then one per week as you feel more and more comfortable in the gym. Since our personal training packages are easily adjustable, it's no problem to do this.

Another option is to combine full hour sessions with another less expensive option. For instance, you could do two personal training sessions each week, and two group classes. Or do a mix of full hour sessions and half hour sessions. That way you can have all of your workouts guided, but it won't be quite as costly as doing them all one on one with a trainer.

I hope this information will help guide you and give you an idea of how many training sessions are best for you. It's great that you are getting ready to take a step towards improving your health and achieving your fitness goals by getting personal training. If you are still not sure about how many sessions you should get, don't worry, we can make a recommendation. Free free to give us a call at 512-518-1180 to ask us any questions.

For the best recommendation, book in for a free Transformation session with one of our professional trainers. At that session you will do a detailed consultation, a short workout, and then your trainer will put together a plan for you to achieve your goals that will show you exactly how many sessions are best for you. Click here to book that session and get started!

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