Personal Training

The 8 lessons

Every lesson is unlocked the moment you pay. Each one explains the why, shows the how, and ends with a workout or a task.

1. 01

   Start here: the personal training process

   You will know the five steps a personal trainer follows, check that you are ready to train and learn the effort scales in a first easy session.

   10 min read

2. 02

   Self-assessment: movement checks and fitness tests

   You will score four movement checks and four fitness tests, giving you a baseline to repeat in weeks 8 and 12.

   11 min read

3. 03

   Setting a goal a coach would accept

   You will write one goal with a number, a date and weekly actions you control, plus a plan for the weeks that go wrong.

   9 min read

4. 04

   Choosing your weekly split and session length

   You will choose two, three or four training days and a session length of 30, 45 or 60 minutes that fit your real week.

   10 min read

5. 05

   Building your programme from movement patterns

   You will choose one exercise per movement pattern, put them in a sensible order and assign sets, reps, rest and effort for Sessions A and B.

   12 min read

6. 06

   Logging, reviewing and progressing every week

   You will log every set, use double progression to decide when to add weight, and run a 20-minute weekly review that ends in one clear decision.

   11 min read

7. 07

   Food, sleep and recovery basics

   You will set a sensible protein target, build meals around your training, protect your sleep and use a morning readiness score to adjust a session.

   11 min read

8. 08

   Your written 12-week plan, and how to adjust it

   You will write a complete 12-week plan with lighter weeks and test dates, and know what to do when you miss sessions, travel or fall ill.

   12 min read

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