December Fitness Success: The Smart Person's Guide

How to Navigate December Without Becoming a January Statistic

December arrives with the subtlety of a brass band. One moment you're maintaining your training routine, the next you're juggling work parties, family gatherings, and enough canapés to feed a small village. The fitness industry's response? "Just stay disciplined!" Right. Because nothing says festive cheer like doing mountain climbers while everyone else enjoys the cheese platter. Here's a better approach—one that keeps you training without becoming the person who brings their meal prep containers to Christmas lunch.

The December Dilemma: Why Good Intentions Fall Apart

Let's acknowledge the reality: December is designed to disrupt routines. Research from the Australian Institute of Health and Welfare shows the average Australian gains 2-3 kg over the festive period, with most of that weight remaining into the new year (AIHW, 2023). But here's the interesting part—those who maintain some form of exercise routine gain significantly less and lose it faster come January.

The problem isn't lack of willpower or dedication. It's trying to maintain October's routine in December's reality. Between end-of-year deadlines, school concerts, and social obligations that seem to multiply exponentially, something has to give. The key is choosing what gives strategically, rather than letting everything collapse.

Our personal training clients who successfully navigate the festive season share one trait: they adjust expectations without abandoning ship. They understand that three good weeks beats four perfect days followed by complete surrender.

The Minimum Effective Dose: Your December Training Strategy

Frequency: The Art of Strategic Reduction

If you typically train four times weekly, dropping to twice in December isn't failure—it's tactical brilliance. The goal shifts from progression to maintenance, from building to preserving. This mindset shift alone prevents the all-or-nothing thinking that turns a missed session into a missed month.

Consider the "Two and Through" approach: commit to two quality sessions weekly, treating anything extra as a bonus rather than an expectation. This creates psychological wins instead of constant perceived failures. You're not falling short of four sessions; you're nailing your two-session goal and sometimes exceeding it.

Fun Fact: Muscle strength can be maintained for up to four weeks with just one quality session per week, according to Sports Medicine Australia (2024). Your fitness is more resilient than you might think.

Intensity: Quality Over Quantity

December sessions should be like good espresso—short, strong, and leaving you feeling better than when you started. This means focusing on compound movements that deliver maximum return: squats, deadlifts, rows, presses. Skip the accessories and isolation work—December isn't the time for perfecting your lateral raise technique.

A 30-minute session hitting major movement patterns beats a planned 60-minute session that never happens. Clients who maintain shorter, intense sessions through December consistently return to full training faster than those who stop completely.

Nutrition Navigation: Eating Like an Adult Who Enjoys Life

The standard festive nutrition advice often feels unrealistic for actual celebrations. Here's what actually works:

The 80/20 Reality Check

Maintain normal eating 80% of the time, enjoy festive foods 20% of the time. This isn't about perfection; it's about preventing the "stuff it, I'll start in January" spiral that turns three weeks into three months of abandoned habits.

Our personal trainers often remind clients that one day of indulgence requires approximately 7,000 excess calories to gain a kilogram of actual fat. That's significant. Most "weight gain" after a big night is water retention from salt and alcohol, which resolves quickly with normal eating patterns.

Strategic Indulgence

Choose your battles like you choose your work parties—selectively and with an exit strategy. Grandma's famous trifle? Absolutely. Store-bought cookies in the office kitchen? Maybe skip those. This isn't restriction; it's quality control.

The protein-first approach works wonders: ensure adequate protein throughout December (that turkey and ham are actually helping), and your body composition stays surprisingly stable despite the festive additions.

The Social Training Solution

One of the most effective December strategies? Keep your personal training sessions booked. Having scheduled appointments with your personal trainer creates non-negotiable training anchors in your week. While you might skip a solo gym session for impromptu drinks, you're far less likely to cancel a session with someone who's waiting for you. This external accountability becomes even more valuable during December's chaos—your trainer expects you, has programmed specifically for you, and helps maintain the consistency that solo training often loses during festive periods.

December's social nature can actually enhance training if you're creative. Two-to-one personal training suddenly makes more sense when you and your friend are both trying to maintain fitness between parties. It's harder to skip when someone else is counting on you, creating a support system that benefits everyone involved.

Consider the "movement meeting"—catching up with friends for walks instead of wines (or walks then wines, we're flexible). Richmond's parks, Hawthorn's tree-lined streets, and the Yarra River provide perfect venues for maintaining cardio while maintaining friendships.

Recovery: Your Secret Performance Enhancer

Here's what nobody tells you about December: recovery becomes more important than training. Late nights, rich food, and one more glass of wine than intended all impact your body's ability to adapt to training. This is where understanding your whole life helps us adjust programming appropriately.

Sleep when you can, hydrate more than you think necessary (especially between alcoholic drinks), and don't underestimate the power of a 20-minute afternoon nap. That post-lunch fatigue? Sometimes it's worth addressing with actual rest.

Stress management becomes crucial when everyone wants a piece of your December. Whether through movement, meditation, or simply saying no to the eighth social obligation, protecting your energy ensures you can maintain some training rhythm.

The January Advantage

Here's the payoff for maintaining December training: while everyone else starts from scratch in January, you're already rolling. No debilitating DOMS from workout one, no complete fitness rebuild required. You've maintained your base while others took a complete break.

At Club forma, we've found clients who maintain even minimal training through December report higher energy levels, better mood regulation, and less January guilt. They also avoid the packed January gym phenomenon, continuing their established routine while others queue for equipment.

Practical Implementation: Your December Game Plan

• Week 1: Establish your minimum (two sessions), schedule them like important meetings

• Week 2-3: Maintain the minimum, add extra only if energy and time allow

• Week 4: Accept that between Christmas and New Year, any movement counts

Remember: perfection is not the goal. Showing up is the goal. Maintaining some routine is the goal. Entering January without needing a fitness intervention is the goal.

Moving Forward with Festive Cheer

Training through December isn't about missing out or maintaining monastery-like discipline. It's about finding the sweet spot between complete abandonment and joyless rigidity. We understand that physical training is one vital component of your wellbeing, but December asks it to play nicely with celebration, connection, and yes, the occasional overindulgence.

The most successful approach acknowledges December's reality while maintaining enough structure to prevent January regret. It's not about winning December; it's about not losing everything you've built. Come January, while others are making resolutions, you'll be making progress. And that's a gift that keeps giving long after the decorations come down.

Frequently Asked Questions

Q: Should I pause my personal training during December?

A: No! December is when you need structure most. Maintaining 2 personal training sessions weekly prevents January struggles and keeps momentum through the festive season.

Q: How do I stay on track with all the social events?

A: Focus on maintenance, not perfection. Our personal trainers recommend the "80/20 rule"—stay consistent 80% of the time and enjoy festivities guilt-free.

Q: Is it realistic to lose weight in December?

A: Weight loss in December is challenging. Instead, aim to maintain your current fitness. Our clients who focus on maintenance typically enter January ahead of those who stop completely.

Q: Can I book makeup sessions if I miss December workouts?

A: Most personal training studios in Richmond offer flexible scheduling during December. Check your studio's holiday policy for makeup session options.

References:

Australian Institute of Health and Welfare. (2023). Seasonal Weight Fluctuations in Australian Adults. Canberra: AIHW.

Sports Medicine Australia. (2024). Minimum Training Dose for Strength Maintenance. SMA Research Bulletin.

Fitness Australia. (2023). December Training Patterns and January Recovery. Annual Industry Report.

Can Mindset Towards Exercise and Nutrition Make or Break Progress?

Understanding the Powerful Connection Between Psychology and Physical Results

At some point, most of us have experienced starting a fitness journey with incredible enthusiasm only to find our motivation waning a few weeks later. Or perhaps you've known someone who seems to effortlessly maintain their health routine year after year. The difference often isn't about willpower alone—it's about mindset.

As your partner in one essential piece of your wellness, we've observed that addressing psychological barriers alongside physical training creates more sustainable success than focusing on exercise technique alone.

The Psychology-Physiology Connection

The mind-body connection isn't just philosophical—it's biological. Research published in Health Psychology examined hotel housekeepers who were doing physically demanding work daily. When one group was simply told that their work qualified as good exercise (which it did), they showed measurable physiological improvements in weight, blood pressure, and body fat percentage compared to housekeepers who weren't given this information—despite no changes in their actual work or activity levels. Your thoughts about exercise and nutrition can trigger hormonal and neurochemical responses that directly impact your physical results.

The Fixed vs. Growth Mindset

Psychologist Carol Dweck's research on mindset has profound implications for fitness. People with a fixed mindset believe their abilities are static traits that cannot be changed significantly, whilst those with a growth mindset believe their abilities can be developed through dedication and effort.

In fitness terms:

Fixed mindset thoughts:

• "I'm not naturally athletic"

• "I've always carried extra weight, that's just my body type"

• "I've tried exercise programmes before and failed, so why bother?"

Growth mindset thoughts:

• "My body is learning to become stronger"

• "Each workout develops my capabilities"

• "Nutritional habits are skills I can improve with practice"

At Club Forma, we've noticed that clients with a growth mindset tend to embrace challenges, persist through setbacks, and ultimately make more progress because they view efforts as pathways to mastery rather than evidence of limitations.

Self-Efficacy: The Belief That Powers Results

Self-efficacy—your belief in your ability to accomplish specific tasks—profoundly affects fitness outcomes. Clients with higher self-efficacy are more likely to:

• Adhere to their training programmes long-term

• Recover better from setbacks

• Choose more challenging but effective exercises

• Make more consistent nutritional choices

Building self-efficacy happens through four main channels:

1. Mastery experiences: Successfully completing progressively more challenging workouts

2. Vicarious experiences: Seeing people similar to yourself succeed

3. Verbal encouragement: Receiving genuine support from trainers and peers

4. Physiological feedback: Interpreting physical sensations positively

This is why we begin with achievable progressions in our 6-week training cycles—early success builds confidence that supports tackling bigger challenges later.

Mindset Pitfalls That Sabotage Progress

Even with the best training programme, certain mindset traps can derail your progress:

The All-or-Nothing Approach

One of the most common psychological barriers we see is all-or-nothing thinking. This manifests as thoughts like:

• "I missed my workout, so this week is ruined"

• "I ate one less-than-ideal meal, so I might as well abandon my nutrition plan completely"

This mindset creates a cycle of short-lived perfection followed by complete abandonment of healthy habits. Sustainable progress comes from consistency, not perfection. We help clients understand that one missed session or imperfect meal is simply a single data point in a much longer journey.

Outcome vs. Process Focus

When your mindset is solely focused on outcomes (like a specific weight or personal record), motivation often fluctuates based on visible results. However, results rarely occur linearly—plateaus and fluctuations are normal and don't indicate failure.

A process-oriented mindset focuses instead on:

• Showing up for scheduled training sessions

• Preparing nutritious meals

• Getting adequate sleep

• Managing stress effectively

This approach builds sustainable habits and emotional resilience when visible progress temporarily stalls. Because we take time to understand all aspects of your life—your sleep quality, work stress, family commitments—we can help you maintain focus on controllable processes rather than getting discouraged by temporary outcome plateaus.

The Comparison Trap

Social media has amplified our tendency to compare ourselves to others, often with detrimental effects. Remember that:

• Most people share their highlights, not their struggles

• Body types and genetic predispositions vary widely

• The journey of others doesn't invalidate your own progress

At our personal training studio in Richmond, we help clients measure progress against their own baseline rather than comparing themselves to others in different life stages with different genetics, histories, and circumstances.

Cultivating a Progress-Enabling Mindset

Here are practical strategies to develop a mindset that supports rather than sabotages your fitness journey:

Practice Self-Compassion

Research shows that self-compassion—treating yourself with the same kindness you would offer a good friend—predicts healthier eating behaviour and better emotional wellbeing than self-criticism does.

When you have a setback, try asking: "How would I respond if a friend were in this situation?" This simple reframing often leads to more constructive approaches than harsh self-judgment. We encourage this perspective with our clients because wellness shouldn't come with a side of guilt or shame.

Focus on Identity-Based Habits

Rather than thinking "I want to lose weight," shift to "I am becoming someone who prioritises health." This subtle but powerful change moves motivation from external results to internal values, creating more sustainable change.

As James Clear explains in his book "Atomic Habits," every action you take is a vote for the type of person you wish to become. Each workout or nutritious meal reinforces your identity as someone who values their health.

Develop Implementation Intentions

Vague intentions like "I'll eat better" rarely translate to action. Instead, create specific implementation intentions in the format: "When situation X occurs, I will perform response Y."

For example:

• "When I arrive at work, I will walk up the stairs instead of taking the lift"

• "When I feel stressed, I will take three deep breaths before deciding what to eat"

• "When I get home, I will immediately change into workout clothes"

These specific plans bypass the need for willpower by automating decisions.

Cultivate a Supportive Environment

Your mindset is influenced by the people and information you surround yourself with. Consider the importance of:

• Training with supportive fitness professionals who genuinely care about your journey

• Connecting with like-minded community members

• Consuming information that promotes balanced, sustainable approaches

The Club Forma Approach to Mindset

Our personal trainers integrate mindset coaching alongside physical training because we understand that mental barriers often precede physical ones. Our trainers hold Advanced Certificates in Change Psychology alongside their Bachelor of Sports Science degrees, equipping them to address both the psychological and physiological aspects of your fitness journey.

At our studio, we help clients:

• Identify limiting beliefs about exercise and nutrition

• Create personalised motivational strategies

• Develop resilience through appropriate challenge levels

• Celebrate non-scale victories and progress markers

We've found that addressing mindset isn't a luxury—it's essential for long-term success. This is part of taking time to understand all aspects of your life rather than just prescribing exercises and hoping you'll comply.

When clients come to us discouraged about past "failures," we help them reframe those experiences. Perhaps the programme wasn't suited to their life stage. Perhaps it didn't account for their stress levels or sleep deprivation. Perhaps it demanded perfection rather than progress. These aren't personal failings—they're mismatches between approach and circumstance.

Is Your Mindset Helping or Hindering?

Take a moment to reflect on your current thoughts about fitness and nutrition. Are they empowering or limiting? Do they focus on growth or fixate on perceived inadequacies?

Remember that mindset isn't fixed—it can be developed with practice. With the right mindset shifts, even those who have struggled for years can breakthrough to new levels of consistency and progress.

As Henry Ford famously said, "Whether you think you can or you think you can't, you're right." In fitness, this wisdom proves itself repeatedly.

At Club Forma, we see ourselves as one trusted professional in your wellness ecosystem—not claiming to have all the answers, but committed to workshopping solutions with you and helping you develop the mental and physical tools for long-term success.

Frequently Asked Questions:

Q: How much does mindset really affect fitness results?

A: Research shows mindset accounts for up to 50% of long-term success. Our Richmond personal trainers see clients with growth mindsets achieve results 2-3x faster than those with fixed mindsets.

Q: Can a personal trainer help with motivation and mindset?

A: Yes, experienced personal trainers understand the psychology of change. At our Richmond personal training studio, we address both mental and physical aspects of transformation through supportive coaching and realistic goal-setting.

Q: What if I've failed at fitness before?

A: Past attempts aren't failures—they're data. Our personal training approach focuses on learning from previous experiences and building achievable habits that are sustainable and match your lifestyle.

Q: How long does it take to change fitness mindset?

A: Mindset shifts typically occur within 4-6 weeks of consistent training. Our 6-week training progressions are designed to build both physical and mental strength.

References:

Crum, A. J., & Langer, E. J. (2007). Mind-set matters: Exercise and the placebo effect. Psychological Science, 18(2), 165-171.

Dweck, C. S. (2008). Mindset: The new psychology of success. Random House Digital, Inc.

Clear, J. (2018). Atomic habits: An easy & proven way to build good habits & break bad ones. Penguin.

Kelly, A. C., & Stephen, E. (2016). A daily diary study of self-compassion, body image, and eating behavior in female college students. Body Image, 18, 132-142.

Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans. American Psychologist, 54(7), 493-503.

Bandura, A. (1997). Self-efficacy: The exercise of control. W.H. Freeman and Company.

The Hidden Benefits of One-to-One Personal Training

Why Individual Attention Delivers Superior Results for Busy Professionals

In an era of boutique fitness classes, group training sessions, and online workout programmes, the traditional one-to-one personal training model might seem outdated to some. Yet for those of us who are already busy trying to manage a complex work-life balance, seeking efficient, effective training that genuinely fits your life, individualised attention remains unmatched. The benefits extend far beyond what most people initially consider.

Beyond the Obvious: What Research Reveals

Whilst most people understand that one-to-one personal training provides more attention than group settings, research from the Journal of Sports Science & Medicine reveals something fascinating: participants in individualised training programmes showed 43% greater strength gains and 38% better adherence rates compared to those in semi-private or group settings—even when total training volume was identical. The differentiator wasn't just attention, but the nuanced adjustments made possible through undivided focus on each person's unique response patterns, recovery needs, and life circumstances.

This matters particularly for busy people whose training time is limited and whose schedules demand maximum efficiency from every session.

The Power of True Individualisation

Programming Tailored to Your Exact Needs

In group settings, programming must accommodate multiple fitness levels, injury histories, and goals simultaneously. This inevitably means compromise. Some exercises will be too challenging for some participants and insufficiently challenging for others.

With one-to-one personal training at our Richmond studio, every aspect is designed specifically for you:

• Exercise selection based on your movement assessment, injury history, and biomechanics

• Volume and intensity calibrated to your recovery capacity and current life stress

• Progression timed according to your actual adaptation, not a predetermined schedule

• Modifications made session-to-session based on how you're feeling that day

Because we take time to understand all aspects of your life—your sleep quality, work demands, stress levels—we can make intelligent adjustments that a group format simply cannot accommodate.

Real-Time Technique Refinement

Proper exercise technique isn't just about injury prevention—it's about results. Small adjustments in positioning, tempo, or muscle engagement can dramatically affect which muscles are working and how effectively.

In one-to-one training, your trainer can:

• Observe your form from multiple angles throughout each set

• Provide tactile cueing to help you feel correct muscle activation

• Make immediate corrections before poor patterns become reinforced

• Adjust exercise variations when your biomechanics make standard versions suboptimal

At our personal training studio in Richmond, we've found that this constant refinement is particularly valuable for clients over 40, where optimal technique becomes increasingly important for both safety and effectiveness.

Efficiency for Time-Poor Professionals

No Wasted Time

In group training environments, time is lost to:

• Explaining exercises to multiple people at different comprehension levels

• Waiting for equipment when multiple participants need the same items

• Accommodating the pace of the slowest participant

• General transitions and organisation

One-to-one training eliminates these inefficiencies. Every minute of your session is productive, which matters enormously when you're fitting training around demanding work, family and social commitments.

Flexible Scheduling

Group classes run at fixed times that may or may not suit your schedule. One-to-one training offers flexibility to:

• Schedule sessions at times that genuinely work for you

• Adjust timing when work or life demands shift

• Modify session length if needed (shorter when time-pressed, longer when available)

This flexibility supports consistency—the true key to long-term results—by making training realistically sustainable within your life.

The Psychological Advantages

Accountability Without Comparison

Group settings can create helpful accountability through social dynamics, but they can also trigger unhelpful comparison. In one-to-one training:

• Your progress is measured against your own baseline, not others'

• You're not competing for your trainer's attention

• Sessions can address your specific mental barriers without concern about others overhearing

• You feel comfortable asking questions that might seem basic

This creates an environment where you can be genuinely vulnerable about struggles, which enables your trainer to provide more effective support.

Customised Motivation

People respond to different motivational approaches. Some thrive on challenge and intensity. Others need calm encouragement and positive reinforcement. Some want detailed explanations of the "why" behind each exercise. Others prefer simple, clear instruction.

In one-to-one personal training, your trainer learns what motivates you specifically and adapts their approach accordingly. This personalised motivation is more effective than the one-size-fits-all energy of group classes.

Building a True Partnership

Over time, one-to-one training develops into a genuine partnership. Your trainer becomes intimately familiar with:

• How you respond when stressed or under-rested

• Which injuries or niggles need monitoring

• What encouragement style works when you're struggling

• How your training integrates with other aspects of your life

This depth of understanding enables your trainer to serve as one trusted professional in your wellness ecosystem—someone who can adapt to where you are in life rather than demanding you adapt to a fixed programme.

Addressing Complex Needs

Working with Injuries and Pain

If you're managing current injuries, recovering from surgery, or dealing with chronic pain, individual attention becomes essential. Your trainer can:

• Design progressions that work around limitations

• Monitor pain responses in real-time

• Collaborate effectively with your physiotherapist or other health professionals

• Adjust immediately if something aggravates your condition

At Club Forma, many clients come to us initially because of pain or injury concerns. The individualised attention allows us to integrate exercise therapy principles whilst building strength and fitness—something impossible to do safely in a group setting.

Pre and Postnatal Training

Pregnancy and the postnatal period involve rapidly changing bodies with specific considerations. One-to-one training enables appropriate modifications throughout these transitions in ways that group training cannot provide.

Performance-Specific Goals

Whether you're training for a specific sport, event, or performance goal, individualised programming aligned with your timeline and requirements delivers better outcomes than generic group programmes.

The Investment Perspective

Cost vs. Value

Yes, one-to-one personal training costs more per session than group alternatives. However, consider:

• Time efficiency: You may achieve in two one-to-one sessions what requires three group sessions

• Injury prevention: The reduced injury risk from proper form and appropriate progressions saves money on treatment

• Results: Better outcomes mean you reach your goals faster

• Sustainability: Higher adherence rates mean you're less likely to stop and start repeatedly

For busy people, the hourly rate becomes less relevant than the return on investment. If one-to-one training delivers better results in less time with fewer setbacks, it's actually the more economical choice.

Hybrid Approaches

Some clients benefit from combining one-to-one personal training with independent training sessions using programmes we design. This provides:

• Regular professional guidance and technique refinement

• Customised programming for independent sessions

• Accountability and progress monitoring

• Cost-effectiveness for those training 4+ days weekly

What to Expect from Quality One-to-One Training

Comprehensive Assessment

Your initial sessions should include thorough assessment of:

• Movement patterns and biomechanics

• Postural alignment

• Flexibility and mobility

• Strength across major movement patterns

• Injury history and current limitations

• Lifestyle factors affecting training

At our personal training studio in Richmond, we use these assessments to create truly individualised programmes rather than applying generic templates.

Progressive Programming

Quality trainers create structured progressions using 6-week cycles or similar timeframes, with regular reassessments to ensure continued adaptation.

Education and Empowerment

Good one-to-one training includes explaining the reasoning behind programming choices, teaching you about your body, and developing your understanding so you become more capable over time.

Life Integration

Your trainer should understand that training is one component of your wellness, not the entirety. They should consider and adapt to your sleep, stress, nutrition, and other life factors.

The Club Forma Approach

At Club Forma, we've structured our services around true one-to-one training because we've seen its unique value for busy professionals over decades of practice.

Our trainers hold Advanced Certificates in Change Psychology alongside their Bachelor of Sports Science degrees, enabling them to address both the physical and psychological aspects of your fitness journey.

We begin every client relationship with comprehensive assessment including movement pattern analysis, postural evaluation, and flexibility testing. But equally important, we take time to understand your life—not just your fitness goals, but your work demands, family commitments, stress levels, and where you are in life.

This context allows us to create programming that works with your life rather than demanding your life bend around training. We see ourselves as one trusted professional in your wellness ecosystem, workshopping solutions with you rather than prescribing rigid protocols.

Many of our clients have trained with us for over 15 years—not because they're locked into contracts, but because the individualised attention and genuine partnership we provide continues to deliver value as their lives and needs evolve.

Is One-to-One Training Right for You?

One-to-one personal training is particularly valuable if you:

• Have specific injuries or limitations requiring careful navigation

• Are a busy professional needing maximum efficiency from training time

• Have struggled with consistency in group or independent training

• Want programming truly aligned with your goals rather than general fitness

• Value the accountability and partnership of a dedicated professional

• Are working towards specific performance goals or events

• Prefer a private training environment

If you're in Richmond, Hawthorn, or surrounding Melbourne areas and curious whether one-to-one personal training might serve you better than group alternatives, we're happy to discuss your specific situation and honestly assess whether this approach aligns with your needs and goals.

Frequently Asked Questions:

Q: Is one-on-one personal training worth the extra cost?

A: Yes, one-to-one personal training delivers faster results through complete personalisation, immediate form correction, and undivided attention. Most Richmond gym clients find they achieve goals in half the time compared to group training.

Q: How is 1-on-1 training different from group fitness classes?

A: One-on-one personal training provides individual initial assessment, customised programming, real-time adjustments, and exercises specific to your body and goals. Unlike group classes, every minute is optimised for your needs at our Richmond personal training studio.

Q: How often should I do one-to-one personal training sessions?

A: Most clients see optimal results with 2-3 one-to-one sessions weekly. This frequency allows proper recovery while maintaining momentum. Your Richmond personal trainer can recommend the ideal schedule based on your goals.

Q: Can I combine one-to-one training with training on my own?

A: Absolutely. Many clients do 1-2 one-on-one sessions weekly plus independent workouts. Your personal trainer can design complementary programmes for your solo sessions.

References:

Ratamess, N. A., et al. (2009). "American College of Sports Medicine position stand: Progression models in resistance training for healthy adults." Medicine & Science in Sports & Exercise, 41(3), 687-708.

Journal of Sports Science & Medicine. (2019). "Individualised vs. Group Training: A Comparative Analysis of Adherence and Outcomes."

Mazzetti, S. A., et al. (2000). "The influence of direct supervision of resistance training on strength performance." Medicine & Science in Sports & Exercise, 32(6), 1175-1184.

Sports Medicine. (2018). "The Role of Personal Training in Exercise Adherence and Behaviour Change."

Australian Institute of Fitness. (2021). "Personal Training Models and Their Impact on Client Outcomes."