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Your Ultimate Guide to the Best Personal Training Certifications in the United States

A certification doesn’t make you a good trainer. But it is the baseline qualification that allows you to work.

Many gyms won’t hire you unless you’re certified. And if you plan to train actual clients, you should be able to pass an entry-level training exam.

But passing the exam can seem easy compared with deciding which one to take in the first place.

That’s why we’ve assembled this master list of the top 16 personal trainer certifications in the U.S., weighing the pros and cons of each, to bring you the most comprehensive roundup of certifications you can find.

All are accredited by reputable organizations, suitable for beginners, and recognized by major commercial gyms. But that’s where the similarities end. You’ll find a wide range of price tags, study materials, exam requirements, and recertification needs.

We’ll take a deep dive into these criteria, highlighting some of the standouts from our list as we go. Finally, we’ll compare all the certifications in a handy chart at the end of this article.

CONTENTS

What qualifications do you need to get a personal trainer certification?

How much does a personal trainer certification cost?

How long does it take to get a personal trainer certification?

What are the personal trainer certification study programs like?

What are the personal trainer certification exam requirements?

How long are personal trainer certifications good for?

Does it matter if the personal trainer certification is accredited?

What’s the best personal trainer certification?

Top Personal Trainer Certification Comparison Chart

What qualifications do you need to get a personal trainer certification?

While many of these certifying bodies offer advanced and specialized certifications, our focus here is entry-level certifications. They’re best for those just starting their personal training careers. None require any degree or experience beyond high school.

If you do have a college degree, you could consider a more advanced option. For example, we list the National Strength and Conditioning Association’s personal trainer certification—the NSCA-CPT—which requires a high school diploma. But if you do have a bachelor’s degree (even if it’s not in an exercise-related field), you can go straight to the better-known and more prestigious CSCS.

Eligibility requirements vary from one program to the next, as you’ll see in our chart below. But in most cases, you’ll need to meet some or all of these prerequisites:

At least 18 years old

This makes sense, since most insurance companies won’t cover trainers who aren’t yet old enough to vote.

High school education

Nearly all want you to have your high school diploma or a GED.

CPR/AED certification

These are commonly combined into one program and easily attainable in one day.

Valid photo ID

You’ll need it to get into the testing center to take your exam. But if you’re 18 and don’t already have one, you probably shouldn’t consider a career in personal training.

How much does a personal trainer certification cost?

Getting certified can cost anywhere from $200 to $2,000, if you include study materials and other bells and whistles. And if you intend to stay certified, you’ll also want to factor in those costs. (More on that in a moment.)

The National Academy of Sports Medicine offers the most expensive study package on our list; its $1,999 all-inclusive package includes a 90-day job guarantee, 80 hours of hands-on experience with clients, and a step-by-step program to help you get started in the industry. But while the NASM is one of the most credible certifying bodies, paying more doesn’t guarantee prestige. You can get the priciest study packages from the American College of Sports Medicine (ACSM) or NSCA—arguably the two most recognized organizations—for much less.

And with many of the certifications, you don’t have to pay for any study materials beyond the textbook.

A lot of the certifications offer payment plans, and many run regular promotions. For example, the National Council on Strength & Fitness (NCSF) has sales with as much as 40 percent off its $500 sticker price.

If price matters to you, check online for special offers. Many offer discounts for college students, health club members, and military members and veterans.

How long does it take to get a personal trainer certification?

Certification programs can take weeks, months, or even years to complete, depending on the program and your personal pace.

ACSM and NSCA let you study as long as you like. Academy of Applied Personal Training Education (AAPTE) and National Personal Training Institute (NPTI) courses have pre-established schedules, so you go at the program’s pace. Others give you a time limit before your exam voucher expires (typically three months to a year), and you can take as long as you want within that window.

A tip for procrastinators: Commit to a date

“Knowing myself, I would have procrastinated and made excuses to avoid studying,” says Francis Neric, the ACSM’s national director of certification. “So I registered for an exam on a specific date, and that helped me prioritize my time and efforts.”

What are the personal trainer certification study programs like?

Do you prefer to study at home or in a classroom? Are you a bookworm or a hands-on learner? Do you like the convenience of digital or the tangibility of print? Answering these questions honestly can help inform your choice.

For example, the ACSM’s PrepU identifies your weak areas and adapts the study guide to focus on them. The American Council on Exercise offers a one-of-a-kind program called ACE Answers in which you get real-time help from study coaches through multiple channels, including live events and a Facebook group.

For a full-blown college experience, the AAPTE offers a six-week course culminating in a certification exam on an actual campus in New York. Students split their time between the lecture hall at Hofstra University and a nearby state-of-the-art fitness center, where they implement what they’ve learned.

Another unique option is the NPTI’s six-month course combining classroom instruction with hands-on practical experience at various locations around the country. CPR and AED certifications are included, so you don’t need them going in. And unlike every other organization on our list, NPTI graduates earn a diploma, not a certification. If you really hate exams, this is the pick for you.

What are the personal trainer certification exam requirements?

Most exams are done on a computer and proctored by a third party. However, some can be done online from home. Typically, you’re looking at 100 to 150 questions and about a two-hour time limit (give or take).

One test, however, is very different. To get certified by the American Fitness Professionals & Associates (AFPA), you must first complete 25 “assignment questions” with scenarios you might face as a trainer (such as program design), before moving on to some 250 to 300 questions. Luckily, you have 28 days to complete the online exam.

How long are personal trainer certifications good for?

For all but the NPTI, certifications must be renewed every one to four years. Recertification requires a specified number of CECs (continuing education credits) or CEUs (continuing education units), which are the same thing. Each organization has a different formula for figuring out how many you need, and how to calculate them.

You can fulfill them in multiple ways—attending seminars and events, taking quizzes, writing books or journal articles, or getting additional certifications.

Does it matter if the personal trainer certification is accredited?

Almost all the certifications on our list are accredited by the National Commission for Certifying Agencies, which is considered the most credible. But even if a credential doesn’t have the NCCA stamp of approval, it should be accredited by a reputable third-party organization. If it isn’t, it probably doesn’t meet objective standards for an educational program.

What’s the best personal trainer certification?

Wrong question.

What matters is which one is best for you. If, for example, you want to work for a particular facility or company, find out which credential they require or prefer. If you know you want to get into a specialized type of training, or work with a specific population, find out which certifications you need to get started.

Otherwise, think of certifications as stepping-stones. Each helps you gain knowledge, and proof that you acquired it. But ultimately, it doesn’t really matter which one you have. Clients certainly don’t care. What matters is what you do with it.

Top Personal Trainer Certification Comparison Chart

Cert. bodyAAPTEACEACSMACTIONFull nameAcademy of Applied Personal Training EducationAmerican Council on ExerciseAmerican College of Sports MedicineACTION Personal Trainer CertificationEst.1996198519542014Best forThe science nerd. Combines scientific theory with hands-on training at Hofstra University in NYC.The one-on-one learner. Question? Just ask a study coach on Facebook or in a live virtual study session.The customizer. Lots of study options, including a quizzing program that gets harder as you improve.The bargain buyer. The most affordable certification that’s accredited by the NCCA.Exam-only cost$295$399Members: $279 Nonmembers: $349$99 plus $75 proctor feeStudy materials$995 (includes exam), plus $305 for prerequisite anatomy courseFrom $699 to $999 (all include exam)Textbooks: $49 to $78. PrepU study program: $65 to $95. Webinars and workshops also available.Packages for $99 to $249 (excludes proctor fee; platinum plan includes lifetime certification)Pre- requisites17 years old, valid ID, CPR/AED, anatomy course for those with no prior anatomy training18 years old, valid ID, HS/GED, CPR/AED18 years old, HS/GED, CPR/AEDCPR/AEDLength of program6 weeks; live course includes 58 classroom hours, 18 hours hands-on trainingUp to 6 monthsNo time limit, but PrepU levels are available for 3 months, 6 months, 1 year, or 2 yearsNo time limitTest procedure2.5 hours, 130 questions3 hours, 150 questions2.5 hours, 150 questions150 questions, 2.5 hoursRetest cost$110$199$175$75Recert. termsEvery 2 years, 15 CECs (at least 5 must be from AAPTE)Every 2 years, 2 CECs (equal to 20 hours of continuing education)Every 3 years, 45 CECs (equal to 45 hours of continuing education)Every 2 years, 2 CECs (equal to 20 hours of continuing education)Recert. cost$85$129$45$65, or free for platinum plan members

Cert. bodyAFAAAFPAIFPAFull nameAthletics & Fitness Association of AmericaAmerican Fitness Professionals & AssociatesInternational Fitness Professionals AssociationEst.198319941994Best forThe virtual virtuoso. Online course with video lectures, downloadable study guide, and online exam.The military vet. Offers reimbursement for military members (and spouses) on all 200 certifications.The self-starter. Primarily self-study, and you work with the testing dept. to set up your exam location.Exam-only costNo separate price listed$250$349Study materials$499 (includes exam), plus $79 for official textbookFrom $499 (includes exam)Packages from $449 to $1,049 (all include exam)Pre- requisitesValid ID, HS/GED, CPR/AED18 years old, HS/GED18 years old, HS/GED, CPRLength of programUp to 1 yearUp to 6 monthsUp to 6 monthsTest procedure120 questions plus practical portion; internet, webcam, and microphone required25 assignments (e.g., program design) plus 250 to 300 questions; 28-day time limit; test done online1 hour, 40 minutes; 105 questionsRetest costUnclear$75$75Recert. termsEvery 2 years, 15 CEUs (equal to 15 hours of continuing education; 2 CEUs must be from AFAA courses)Every 2 years, 16 CECs (equal to 16 hours of continuing ed)Every year, 12 CEUs (equal to 12 hours of learning); up to 6 can come from outside IFPARecert. cost$99 for 2 years, or $329 for life$85$25

Cert. bodyISSANASMNCCPTFull nameInternational Sports Sciences AssociationNational Academy of Sports MedicineNational Council for Certified Personal TrainersEst.198819871995Best forThe rookie. Includes free professional website, job search assistance, and money-back job promise.The post-rehab trainer. Stresses muscle imbalance and corrective exercise to suit a diverse clientele.The commercial trainer. Emphasizes gym-specific skills like how to approach people on the gym floor.Exam-only costNo separate price listed$599$240, plus $79 proctor fee (or $25 for online)Study materials$799 (includes exam)Packages from $699 to $1,999 (all include exam)Packages from $480 to $640 (all include exam but not proctor fee; 2-day live workshop available)Pre- requisitesHS/GED, CPR/AEDValid ID, HS/GED, CPR/AED18 years old, valid ID, CPRLength of programUp to 6 months (2-month extension free on request)Up to 180 daysUp to 6 monthsTest procedureInfo unavailable; reps say the exam is undergoing changes and they will update us when ready2 hours, 120 questions2 hours, 140 questionsRetest cost1st retake free, $50 after that$199$99Recert. termsEvery 2 years, 20 CEUs (equal to 20 hours of continuing education)Every 2 years, 2 CEUs (equal to 20 hours of continuing education)Every 2 years, 2 CEUs (equal to 20 hours of continuing education)Recert. costFree if credits earned via ISSA. Otherwise, $99$99 for 2 years, or $329 for life$75

Cert. bodyNCSFNESTANETAFull nameNational Council on Strength & FitnessNational Exercise & Sports Trainers AssociationNational Exercise Trainers AssociationEst.199519921977Best forThe academic. College-level theory meets critical thinking in a course taught at more than 200 schools.The techie. Maybe the only program that teaches you to use tech, like heart-rate monitors, for peak results.The niche coach. Hone expertise with specialty certifications like barre, kettlebell, or senior fitness.Exam-only cost$299$349$349Study materialsPackages from $499 to $585 (all include exam; some include 2-day workshop)Packages from $399 to $997 (all include exam)Packages for $79 or $199 (exam excluded), or from $399 to $499 (exam included).Pre- requisites18 years old, HS/GED18 years old, valid ID, HS/GED, CPR/BLS18 years old or HS/GED, CPR/AEDLength of programUp to 6 monthsUp to 90 daysUp to 1 yearTest procedure3 hours, 150 questions2 hours, 125 questions2 hours, 120 questionsRetest cost$99$199$99Recert. termsEvery 2 years, 10 CEUs (equal to 20 hours of continuing education)Every 4 years, 4 CEUs (equal to 40 hours of continuing education)Every 2 years, 20 CECsRecert. cost$75$149$55

Cert. bodyNFPTNPTINSCAFull nameNational Federation of Professional TrainersNational Personal Training InstituteNational Strength and Conditioning AssociationEst.198819971978Best forThe lifelong student. User-friendly recertification program includes some free CECs.The hands-on learner. Features practical experience in a fitness facility.The coach who aspires to work with athletes (“strength and conditioning” is in the name).Exam-only cost$199Not applicableMembers: $300 Nonmembers: $435Study materialsPackages for $349 or $449 (both include exam)Varies by locationPackages from $287 to $507 (all exclude exam)Pre- requisites18 years old, HS/GED18 years old, HS/GED, application plus $75 fee, clean bill of health from physician18 years old, valid ID, HS/GED, CPR/AEDLength of programUp to 1 year6 months full-time, or 1 year part-time (weekends only)Self-paced, though 6 to 9 months recommended for total beginnersTest procedure2 hours, 120 questionsNo test. Grads earn a diploma and may choose to take an exam from a separate certifying body3 hours, 155 questionsRetest cost$119Not applicableMembers: $300 Nonmembers: $435Recert. termsEvery year, 2 CECs (equal to 10 hours of continuing education)Not applicableEvery 3 years, 6 CEUs (equal to 60 hours of continuing education)Recert. cost$85Not applicableMembers: $65 Nonmembers: $90

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The Best Books for Personal Trainers

Continuing education separates successful fitness pros from those who merely get by. The most influential trainers we know read voraciously—an hour a day, minimum. And not just books that expand their knowledge of fitness and nutrition, as important as those are. They read books about business, marketing, sales, writing, and psychology and personal development, along with some that explore the bigger questions about life itself.

The following list was compiled by PTDC founder Jonathan Goodman and editorial director Lou Schuler. Jon has self-published multiple books about training and marketing, in addition to writing the textbook for the Online Trainer Academy. Lou has been in publishing for decades as a journalist, author, and editor.

The list includes a few books they wrote, plus many others that offer a mix of practical advice and deeper insight into why things work the way they do.

Click the links below to jump to a category, or scroll down to see all our recommendations.

Best personal training books

Best health and fitness books

Best nutrition and weight-loss books

Best business books for personal trainers

Best books to open your mind

Best books for fitness writing

Best Personal Training Books

Ignite the Fire: The Secrets to Building a Successful Personal Training Career — Jonathan Goodman

Ignite provides a clear road map to starting your personal training career, building your clientele, establishing your reputation, and boosting your income. This book is the reason Jon launched the PTDC in 2011, and this revised and expanded edition reflects everything he’s learned since.

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Day by Day: The Personal Trainer’s Blueprint to Achieving Ultimate Success — Kevin Mullins

Mullins, a frequent contributor to the PTDC and a master instructor and coach, shares 365 tips to help you become a better trainer, one day at a time.

Conscious Coaching: The Art & Science of Building Buy-In — Brett Bartholomew

Bartholomew is a coach’s coach, someone who’s trained so many athletes in so many sports that he’s developed universally applicable techniques and systems to communicate and build relationships with clients. The goal is to gain their trust and increase their engagement in your program.

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How to Be Better at (Almost) Everything — Pat Flynn

We admire people who become the best in the world at a single pursuit. But, Flynn argues, that’s not a realistic path to success for most of us. Instead of aspiring to be the best at one thing, he recommends becoming good to great at many different skills, from fitness to marketing to writing and relationships. Your versatility will pay off in a higher income and happier life.

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Change Maker: Turn Your Passion for Health and Fitness into a Powerful Purpose and a Wildly Successful Career (November 2019) — John Berardi, PhD

The cofounder of Precision Nutrition (and friend of the PTDC) has achieved phenomenal success as a coach, writer, presenter, and fitness industry leader. Now Berardi wants to help young health and fitness pros make a difference with their own careers, building and expanding on their strengths to find their deeper purpose and achieve lasting success.

Ebook

Best health and fitness books

The New Rules of Lifting for Women — Lou Schuler, Cassandra Forsythe, and Alwyn Cosgrove

Throughout the six books in the New Rules of Lifting series, Cosgrove offers a master class in program design and exercise selection, one used by thousands of trainers since the original NROL was published in 2006. But it was NROL for Women, the second book, that’s been the most popular and influential. Its readers include a generation of female fitness pros who embraced the message that women benefit from serious, heavy lifting.

Ebook

Never Let Go — Dan John

This is Jon’s all-time favorite fitness book, a treat for any enthusiast or professional who appreciates lively, at times poetic prose along with John’s insights into the training process.

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Back Mechanic — Stuart McGill, PhD

True story: The first time Jon interviewed for a job as a personal trainer, he was turned down because he hadn’t heard of Dr. McGill. He went home that night and ordered Low Back Disorders, McGill’s hugely influential textbook. Back Mechanic is the consumer version of that book. It’s filled with user-friendly information and advice, informed by decades of research and hands-on application. You owe it to yourself, and your future clients, to understand what causes back pain, and how you can help them relieve it. This book gives you both.

Strength Training for Fat Loss — Nick Tumminello

Fat loss is the reason your clients come to you, and in a broader sense the reason personal training exists as a profession. Tumminello is a master trainer who’s a true innovator when it comes to exercise selection and program design.

Ebook

The Men’s Health Big Book of Exercises — Adam Campbell

On those days when it’s a struggle to keep your client’s attention, you’ll be glad to have this encyclopedic collection of exercise options.

Starting Strength, Third Edition — Mark Rippetoe

If you’re an online trainer, you’ll probably have clients whose minimal home gyms include a barbell, bench, and rack. Because Rippetoe has built his career on the primacy of basic barbell exercises, his book is a gold mine of coaching and training methods.

Ebook

You Are Your Own Gym — Mark Lauren

You’ll also have clients who want to train at home without any equipment at all. This book, along with Bret Contreras’ Bodyweight Strength Training Anatomy, will give you enough exercise variations to keep them engaged while helping them get the best possible results. Another one we like: Your Body Is Your Barbell, by BJ Gaddour.

Ebook

Strength Training Anatomy, Third Edition — Frédéric Delavier

Delavier is the Renaissance man of fitness publishing: an artist, anatomist, writer, and powerlifting champion. Not only are his books a joy to flip through, you’ll never be stumped when a client asks, “What muscles does this work?”

Best nutrition and weight-loss books

The New Power Eating — Susan Kleiner, PhD, RD, and Maggie Greenwood-Robinson, PhD

Kleiner was the first nutrition scientist to study competitive bodybuilders; the first full-time sports nutritionist for an NFL team; and someone who’s worked with individuals and teams for longer than many fitness pros have been alive. Her decades of experience with male and female athletes at all levels make this book an essential reference for your library.

Burn the Fat, Feed the Muscle — Tom Venuto

Venuto is a success story several times over—in bodybuilding, in personal training, in writing, and in marketing. This book, which began as one of the all-time bestselling digital products, shows why.

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The Hungry Brain — Stephan Guyenet, PhD

Are you highly disciplined with your diet? Able to resist the dietary temptations the world throws our way? If so, you have a lot in common with the majority of trainers, but only the smallest minority of clients. The Hungry Brain explains the hardwired systems that cause so many people to overeat, and gives you strategies to help your clients fight back.

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The End of Overeating — David Kessler, MD

Dr. Kessler, a former commissioner of the U.S. Food and Drug Administration, shows the disturbing similarities between Big Tobacco and Big Food. Both manipulate their products to ensure they’re maximally addictive, and do everything they can to obfuscate the disastrous results of those manipulations. This was the first book to reveal how food scientists used sugar, fat, and salt to make it so hard to stop eating once we start.

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The Diet Fix — Yoni Freedhoff, MD

Most diet and weight-loss books are written by marketers or single-issue zealots (who eventually become marketers). Dr. Freedhoff, a physician specializing in weight loss, doesn’t hawk any particular diet because he’s seen all of them fail. In fact, as he shows here, diets can’t work until you fix the cravings and negative thought patterns that doom even the best-intentioned weight-loss efforts.

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Best business books for personal trainers

Viralnomics: How to Get People to Want to Talk About You — Jonathan Goodman

Why do some trainers attract more attention than others? What makes some social media content go viral, while similar posts and updates get ignored? Jon spent years researching the science of persuasion, and Viralnomics shows you how to use it to craft your messages, build your network, identify and connect with the genuine influencers in your niche (they aren’t who you think they are), and ultimately expand both your audience and your reputation.

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How to Win Friends & Influence People — Dale Carnegie

There’s a reason why a book published in 1936 is still, four score and several years later, considered an indispensable guide to interpersonal relationships. Communication has changed, but people haven’t. We’re all in the relationship business. Carnegie’s lessons will serve you well in your career, and your life.

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The 22 Immutable Laws of Marketing — Al Ries and Jack Trout

We could recommend any of Ries’ books. Positioning was the most influential for Jon, while Lou learned more about publishing from The 22 Immutable Laws of Branding than any book specific to his industry. But Marketing is probably the best place to start, even though it was first published in 1994. That’s because the title doesn’t lie: The lessons he offers are truly immutable, which makes them timeless.

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The Ultimate Sales Machine — Chet Holmes

You’re probably skeptical when you see that title. Jon was too. But after it was recommended by one friend after another, he gave it a read. To this day, he considers it the best book on time management, business organization, and sales he’s ever come across.

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The Ultimate Sales Letter, Fourth Edition — Dan Kennedy

Think of a fitness pro who’s well-known for skillful marketing, and chances are that person gives much of the credit to Dan Kennedy. Kennedy has written 13 books and offers a variety of almost incomprehensibly expensive products and coaching services. But for most of his fans, including Jon, Ultimate Sales Letter is the starting point. In fact, it’s almost required reading for anyone with a product to sell. That’s because those who don’t understand and deploy Kennedy’s advice will be at a disadvantage to those who do.

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Linchpin — Seth Godin

Jon gives a lot of gifts to a lot of people. Many of those gifts are books. And of all the books he sends to his friends and colleagues, he’s given more copies of Linchpin than any other title. The reason? Godin taught him how to get noticed and set himself apart from the crowd by becoming indispensable—first to his clients, then to his readers and customers.

While Linchpin tells you how to stand out, another Godin book, This Is Marketing, shows you what to do with the attention you earn. It’s a sensational deep dive into what marketing is, and what it isn’t.

You really can’t go wrong with any of Godin’s works. Lou, for example, is a big fan of The Dip. It’s a book that answers, from a career perspective, the question famously asked by a Clash song: “Should I Stay or Should I Go?”

Ebook

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The 48 Laws of Power — Robert Greene

Every relationship is a power struggle. Your relationships with your clients are no different. These laws became Jon’s guide when he was a trainer, and they still serve him well as an entrepreneur.

Ebook

Audio

Influence: The Psychology of Persuasion, Revised Edition — Robert Cialdini, PhD

What gets a customer to “yes”? Cialdini’s groundbreaking research identifies six principles of persuasion: reciprocity, scarcity, authority, commitment and consistency, liking, and consensus. Even if you don’t memorize them, you should internalize the basic ideas.

People don’t choose your product or service because you’re the smartest, or what you offer is the cheapest. They buy because you gave them something first. Because they’re afraid they’ll miss out. Because they perceive you to be objectively credible. Because it continues something they’re already doing. Because they like you. And because they believe others are on board with your program.

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The Tipping Point — Malcolm Gladwell

If any book ties together all the other business books on this list, it’s Gladwell’s classic. The process of establishing a brand, developing relationships, building your business one client or customer or fan at a time can seem like a slow grind … until that moment when it all pays off.

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Best books to open your mind

Sapiens: A Brief History of Humankind — Yuval Noah Harari

The first time Jon and Lou met, this is what they talked about: the history of our species. (Another true story.) It was at the Fitness Summit in 2012. Lou had just delivered an entertaining but eccentric presentation on why the historical rationale for the paleo diet (a very big deal at the time) was complete bollocks. Jon mentioned that he had minored in anthropology in college, and they’ve been friends ever since. No surprise, they later discovered they’re both fans of Sapiens, which tells the story of the last 70,000 years, following the still-mysterious rise of recognizably human modes of thought and perception.

Ebook

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Antifragile: Things that Gain from Disorder — Nassim Nicholas Taleb

One unique product of modern perception is the contrarian, the occasionally brilliant thinker whose best ideas sometimes make up for pointlessly stubborn arguments that ignore all logic and evidence.

An earlier Taleb book, Fooled by Randomness, was Lou’s first exposure to his unique ability to look at the world we all live in and see things we’ve failed to notice. Jon is partial to Antifragile, an examination of the positive effects of often catastrophic events.

There’s an encouraging takeaway for fitness pros: You can’t prepare for all the bad things that might happen, much less prevent them. But you can be prepared to move on when circumstances change.

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But What If We’re Wrong? — Chuck Klosterman

Just about everything we now understand to be true was once considered ridiculous, if it was considered at all. And just about everything we think we know today will eventually be proved comically incomplete, if not completely inaccurate.

That’s where Klosterman begins: with the acknowledgment that we simply can’t know what we don’t yet know. And then he takes off in unexpected directions, wondering how the future will regard not just today’s ideas, but our tastes and preferences in everything from art to sports.

Ebook

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Ego Is the Enemy — Ryan Holiday

We live in a world in which every news cycle is dominated by the stupidest ideas from the least credible people for no reason other than their ability to get attention. Holiday’s book is a plea for humility. (And, for the record, saying “#humbled” when something phenomenal happens is the opposite of humility. It’s a way to boast about how awesome you are without appearing to boast.) Genuine humility requires self-awareness and a worldview that acknowledges you’re not the center of the universe.

Ebook

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Tiny Beautiful Things — Cheryl Strayed

For two years, Strayed wrote an anonymous advice column called Dear Sugar for The Rumpus, an online literary magazine. She only revealed her authorship of the deeply felt essays a few weeks before Wild, her bestselling memoir of hiking the Pacific Crest Trail, came out to universal acclaim. She published this collection of her columns a few months later. The result is a hybrid of self-help and autobiography that embodies the humility Holiday pleads for in Ego Is the Enemy.

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Best books for fitness writing

On Writing Well, 30th Anniversary Edition — William Zinsser

The ability to influence an audience with the written word, in anything from emails to social media posts to articles and books, is among the most important skills a fitness pro can have. Jon credits this book, first published in 1976, with helping him succeed as an author and publisher despite having no formal training.

Ebook

The Associated Press Stylebook

The Chicago Manual of Style, 17th Edition

The Elements of Style, Fourth Edition— William Strunk Jr. and E.B. White

Writing is as much about clarity as creativity. While there’s no set of rules everyone has to follow, you must have rules. You must spell words the same way every time you use them. You must abbreviate and punctuate and capitalize the same way. Any of these three guides will help you develop a consistent approach to the mechanics of writing. Consistency makes it easier for readers to figure out what you’re trying to say, rather than stumbling over the random ways you’re trying to say it.

Do the Work — Steven Pressfield

Lou read Do the Work when it came out in 2011 without realizing it was a follow-up to The War of Art, a much longer and more influential book about how to overcome the forces that conspire to keep you from getting things done. You can’t really go wrong with either book.

And if you can handle a little tough love, try Nobody Wants to Read Your Sh*t. Pressfield’s point is one Lou wholeheartedly endorses: The difference between a recreational and professional writer is that the former only wants to be told how awesome his work is, while the latter understands that all work is flawed—sometimes fatally.

Ebook

Audio

Buy this book if you want an unfair advantage in your training career

Most aspiring or current trainers are left to figure it out for themselves. You don’t need to go it alone. Instead, buy a copy of Ignite to get the insider knowledge that you need, and your client deserve.

Now in V2.0, Ignite the Fire is the most positively reviewed book for trainers on Amazon with an astounding 680+ 5-star reviews. Specifically, you’ll learn:

Find, market to, and sell your ideal client while seamlessly dealing with objections (pg 64)

Deal with the 10 most common difficult client types (pg 160)

Develop multiple income streams while maintaining your reputation (pg 202)

And more.

Get your paperback copy at theptdc.com/ignite or, if you prefer, get it on audible or Kindle on Amazon.

The post The Best Books for Personal Trainers appeared first on The PTDC.

The Best Books for Personal Trainers published first on https://medium.com/@MyDietArea

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Top 15 Wonder Uses Of White Turmeric for Skin, Hair and Weight Loss

What is white turmeric? White or Yellow turmeric is one of the important ayurvedic medicinal plants, which is used in the kitchen as spice since the ancient times in the Indian sub-continent. White... [[ This is a content summary only. Visit my website for full links, other content, and more! ]]

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Best Fitness Articles — April 21, 2019

We scan the net, but if you’d like to submit your article for consideration, please do so via the PTDC Article Submission Form.

The Top Article of the Week

Part 111- Correcting Knees and ankles — Kevin Mullins, TonyGentilcore.com

In this week’s top article, Kevin Mullins breaks down the problems your clients will have with their feet and ankles — and their solutions.

General Health

Discipline in Training and Life — Joe Schillero, Elite FTS

How Nutrition Can Fuel Your Clients Movement — Amanda Boyer, NASM

2019 Inland Empire Fitness Conference Take-Aways — Steven Hicks, Simple Success Fitness

Fat Loss

Endomorph, Ectomorph, Mesomorph: What Does It Mean For Your Diet And Workout? — Menno Henselmans, mennohenselmans.com

Why Very Low Calorie Diets (500-1000 Calories A Day) Doesn’t Work — Jay, A Workout Routine

The Last 5 Pounds of Fat — Paul Carter, T-Nation

Strength Training

Critical Review of: Rusin, J; Debell, R. Anthropometrical Considerations for Customizing the Squat Pattern — Kevin Finn, tonygentilcore.com

When Did Everyone Become Allergic to the Eccentric? — Eric Maroscher, Elite FTS

The New 40-30-5 Method — Christian Thibaudeau, T-Nation

Tip: Two Minutes to a Better Bench Press — Gareth Sapstead, T-Nation

Career

10 Commandments Of Personal Training — Kevin Mullins, The PTDC

Overcoming the “Best Coach on Staff” Problem — Pete Dupuis, petedupuis.com

How to Overcome Sales Objections: “I Need to Check With… — Ryan Ketchum, Fitness Revolution

Under the Influencer: Why “Fitness Influencers” are Bad for Fitness and Humanity — Mike Howard, Lean Minded

You Passed Your Certification Exam—Now What? — Ashley Artese, ACE

The post Best Fitness Articles — April 21, 2019 appeared first on The PTDC.

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fitono · 5 years

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The Best Books for Personal Trainers – 2

The list includes a few books they wrote, plus many others that offer a mix of practical advice and deeper insight into why things work the way they do.

Click the links below to jump to a category, or scroll down to see all our recommendations.

Best personal training books

Best health and fitness books

Best nutrition and weight-loss books

Best business books for personal trainers

Best books to open your mind

Best books for fitness writing

Best Personal Training Books

Ignite the Fire: The Secrets to Building a Successful Personal Training Career — Jonathan Goodman

Ebook

Audio

Day by Day: The Personal Trainer’s Blueprint to Achieving Ultimate Success — Kevin Mullins

Mullins, a frequent contributor to the PTDC and a master instructor and coach, shares 365 tips to help you become a better trainer, one day at a time.

Conscious Coaching: The Art & Science of Building Buy-In — Brett Bartholomew

Ebook

Audio

How to Be Better at (Almost) Everything — Pat Flynn

Ebook

Audio

Change Maker: Turn Your Passion for Health and Fitness into a Powerful Purpose and a Wildly Successful Career (November 2019) — John Berardi, PhD

Ebook

Best health and fitness books

The New Rules of Lifting for Women — Lou Schuler, Cassandra Forsythe, and Alwyn Cosgrove

Ebook

Never Let Go — Dan John

This is Jon’s all-time favorite fitness book, a treat for any enthusiast or professional who appreciates lively, at times poetic prose along with John’s insights into the training process.

Ebook

Audio

Back Mechanic — Stuart McGill, PhD

Strength Training for Fat Loss — Nick Tumminello

Ebook

The Men’s Health Big Book of Exercises — Adam Campbell

On those days when it’s a struggle to keep your client’s attention, you’ll be glad to have this encyclopedic collection of exercise options.

Starting Strength, Third Edition — Mark Rippetoe

Ebook

You Are Your Own Gym — Mark Lauren

Ebook

Strength Training Anatomy, Third Edition — Frédéric Delavier

Best nutrition and weight-loss books

The New Power Eating — Susan Kleiner, PhD, RD, and Maggie Greenwood-Robinson, PhD

Burn the Fat, Feed the Muscle — Tom Venuto

Ebook

Audio

The Hungry Brain — Stephan Guyenet, PhD

Ebook

Audio

The End of Overeating — David Kessler, MD

Ebook

Audio

The Diet Fix — Yoni Freedhoff, MD

Ebook

Audio

Best business books for personal trainers

Viralnomics: How to Get People to Want to Talk About You — Jonathan Goodman

Ebook

Audio

How to Win Friends & Influence People — Dale Carnegie

Ebook

Audio

The 22 Immutable Laws of Marketing — Al Ries and Jack Trout

Ebook

Audio

The Ultimate Sales Machine — Chet Holmes

Ebook

Audio

The Ultimate Sales Letter, Fourth Edition — Dan Kennedy

Ebook

Audio

Linchpin — Seth Godin

Ebook

Audio

The 48 Laws of Power — Robert Greene

Every relationship is a power struggle. Your relationships with your clients are no different. These laws became Jon’s guide when he was a trainer, and they still serve him well as an entrepreneur.

Ebook

Audio

Influence: The Psychology of Persuasion, Revised Edition — Robert Cialdini, PhD

Ebook

Audio

The Tipping Point — Malcolm Gladwell

Ebook

Audio

Best books to open your mind

Sapiens: A Brief History of Humankind — Yuval Noah Harari

Ebook

Audio

Antifragile: Things that Gain from Disorder — Nassim Nicholas Taleb

One unique product of modern perception is the contrarian, the occasionally brilliant thinker whose best ideas sometimes make up for pointlessly stubborn arguments that ignore all logic and evidence.

There’s an encouraging takeaway for fitness pros: You can’t prepare for all the bad things that might happen, much less prevent them. But you can be prepared to move on when circumstances change.

Ebook

Audio

But What If We’re Wrong? — Chuck Klosterman

Ebook

Audio

Ego Is the Enemy — Ryan Holiday

Ebook

Audio

Tiny Beautiful Things — Cheryl Strayed

Ebook

Audio

Best books for fitness writing

On Writing Well, 30th Anniversary Edition — William Zinsser

Ebook

The Associated Press Stylebook

The Chicago Manual of Style, 17th Edition

The Elements of Style — William Strunk Jr. and E.B. White

Do the Work — Steven Pressfield

Ebook

Audio

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The Ten Commandments of Personal Training

My fellow personal trainers, we’re in an amazing business. A business that allows us to help people, and each other, become amazing.

Yet each day brings temptations to be not-so-amazing. It’s easy to be led astray by opportunities to make money we’re not entitled to, to take advantage of our proximity to attractive people we shouldn’t pursue, to cut corners, to present others’ ideas as our own, or to provide substandard service for personal gain.

We’ve all heard stories, rumors, or rumblings about fitness pros who gave in to these temptations. Trust me, it’s nearly impossible for a personal trainer to recover from a destroyed reputation. The fitness industry has a long institutional memory.

We need a code. We need guidelines to keep our industry moving forward in positive ways, and to have successful careers with our ethics intact. And you know what? Maybe we need them to be set in stone.

So here they are: The Ten Commandments of Personal Training. Like the biblical commandments, it’s easy to get confused about the order, and different faith traditions have different ideas about the fine print.

But there’s no mistaking the big-picture message about personal and professional ethics.

1. Thou shalt have no other before your client

When you’re with your client, there is no one else. Don’t watch the TV in the background, don’t mess with your phone, don’t yak it up with your peers. Your client is paying you for a lot of reasons: to teach, motivate, hold them accountable, be an ally, and most important, guide them through their workouts.

Don’t worry about filling the air with “good job” and “you’ve got this” between rep counts. Be quiet and watch your client move. Apply specific cues like “knees out” or “chest up” when they need reminding. Your client can’t replicate the trainer-guided workout experience on their own. No matter what app they download, what service they subscribe to, or what research they do in their underwear, they’ll never replace your coaching.

But the best trainers do more than coach. They also know when to stop talking and listen. That’s when they learn what their clients really want.

READ ALSO: How to Make Sure You Aren’t One of the Bad Trainers Ruining Our Profession

2. Thou shalt not make any graven image

If you have to look up “graven image,” I’ll save you the time: an object of worship.

For trainers, it comes down to this: Don’t adhere to a one-size-fits-all approach when you have a diverse group of clients. You may think a certain modality is amazing and infallible, and you may even have evidence it works. But individual clients require individualized guidance.

And no matter how certain you are, there’s always more to learn. Education is one of the most exhilarating and exhausting things in human existence. It’s simultaneously exciting to learn and humbling to realize how much you still don’t know. An expert in one discipline is still a novice in countless others.

You have a responsibility to your clients, the industry, and yourself to keep learning and improving. Whether you study training methodologies, business and marketing, or the hidden history of Westeros, the more you learn, the greater capacity you have for future learning.

READ ALSO: How to Have a Long Career as a Personal Trainer

3. Thou shalt not take the names of your client in vain

Clients are an exciting and frustrating bunch. On one hand they’re the reason you get paid to do what you do. They’re also the reason you so frequently want to scream and rend your garments. Because, well, they’re people.

No matter how infuriating your clients may be in their worst moments, you can’t stop caring about them or their goals. Don’t let a client’s bad attitude or poor effort change your attitude or effort.

You’re paid to care, no matter how tough it gets.

READ ALSO: How to Tell a Client to Cut the Crap

4. Remember the seventh day and keep it as a day of rest

It doesn’t have to be Sunday, but you do need to take at least one day a week away from the gym, your clients, and maybe even your laptop.

It’s harder than it sounds. We train clients because we love training. The gym is our natural habitat. Some of us even fear that if we take a day off, we’ll lose our motivation. But the truth is the opposite: If we don’t temper our motivation now, we’ll pay for it later.

You’ve told clients about the importance of recovery. Make sure you take your own advice.

5. Honor thy elders

It’s safe to guess that few personal trainers get into it with the goal of training people two or three times their age. But if you’re good at what you do and pleasant to be around, you’ll inevitably attract older clients. After all, they have both the motivation to get fit and the means to pay for your services.

So far, so good. You like helping people reach their goals, and you love getting paid.

But there’s a steep learning curve when you’re training seniors for the first time. For one thing, it takes some work just to figure out what they really want from you. When a grandmother of three says she wants to “feel younger,” or a 62-year-old former marine wants to “get back at it,” what they most likely want is to …

Increase or maintain their mobility and physical freedom

Prevent creeping frailty

Prevent injury and potential falls

Prevent or manage chronic medical conditions

They may not share these specific goals with you, or even know how to articulate them. That’s why it’s up to you to figure it out. It takes empathy and respect. But most of all, it takes your full attention. You have to hear what they say and notice what they leave out. You have to observe how they move when they know you’re watching and when they think you aren’t.

READ ALSO: What Are the Rules for Training Older Clients?

6. Thou shalt not put your clients in danger

This should go without saying. But as God is my witness, I’ve seen trainers do things that could’ve caused serious injuries, and possibly death. Like the time a trainer had his client do a jumping barbell back squat from a Bosu ball to a box.

Keeping clients safe is the most basic duty of our profession—a duty that goes far beyond avoiding the organ-donor stunts that end up in YouTube fail videos. It means understanding when a progression might be dangerous, and when a regression is the path to progress. Your clients don’t need to deadlift from the floor, back squat with a barbell, or do Olympic lifts.

What they do need is training that’s appropriate for their current goals, skills, limitations, and fitness level. Train the client you have, not your vision of what that client could become.

When in doubt, think like a doctor: First, do no harm.

READ ALSO: Give Your Clients What They Want and What They Need

7. Thou shalt not commit adultery on the job

Sexually inappropriate behavior may be the original sin of the fitness industry. Personal trainers have made unwanted advances toward their peers and clients for as long as our profession has existed. And from time to time, our clients have made unwanted advances toward us.

We’re now in the long-overdue age of zero tolerance, with clear standards for what trainers can and can’t do, and what we should or shouldn’t tolerate from others.

But we shouldn’t stop with the rules in our employee handbooks. Take, for example, the time I saw a condom fall out of a trainer’s pocket while he was working with a client.

It doesn’t matter that the majority of clients might think it was funny, if they thought anything at all. There’s still a minority who’d be offended, or even threatened. Who needs to carry a condom in his pocket at work? It doesn’t take much imagination to see what that implies.

Even if it didn’t violate the letter of the law, it was still disrespectful to both the client and the trainer’s coworkers. And that’s unacceptable.

READ ALSO: A Fitness Pro’s Guide to Sexual Harassment

8. Thou shalt not steal

While sexual harassment is our original sin, theft comes in a close second. Too many trainers think it’s okay to sell “customized” workouts online while giving everyone the same program. Or take credit for other people’s work. Or double down by taking another trainer’s workouts and selling them as a custom program. (Seriously, I saw someone do this with Eric Cressey’s High Performance Handbook.)

And how many have no problem with marketing overpriced, ineffective products because the commissions are so high? Or shortchanging clients by starting late, finishing early, and sleepwalking through half-assed programs?

These things may not meet the biblical or statutory definition of theft. But if your business model is based on delivering less than you promised, you’re stealing.

READ ALSO: Stop Lying About Your Accomplishments

9. Thou shalt not bear false witness

Your peers are not your enemies. As Jonathan Goodman once wrote about this business, “If you think you’re competing, you’ve already lost.”

In the big picture of modern life, we’re like the Spartans at Thermopylae, fighting for health and wellness against overwhelming odds. If we don’t stand together, we’ll surely fail on our own.

Don’t undercut your peers. Refuse to talk behind their backs. Actively seek out opportunities to learn and grow from your fellow trainers. And don’t be afraid to challenge someone when they violate this commandment.

10. Thou shalt not covet thy neighbor’s success

Success leaves clues, as the saying goes. But it also leaves something else: envy. It’s far too easy to become motivated by jealousy and greed instead of the desire to become the best version of yourself.

Don’t do things because you want people to see you and applaud you. Do them because everyone in your orbit—from clients to peers to followers on Instagram—needs someone to help them achieve their goals.

That’s how you build your reputation and legacy. You’ll be pleasantly surprised when you see how far it takes you.

Want to Get Better at Your Fitness Career? Here’s Exactly How to Do It

The steps you followed to become a fitness pro will help you master the other skills you need to succeed, but most aspiring or current trainers are left to figure it out for themselves. You don’t need to go it alone. Instead, buy a copy of Ignite to get the insider knowledge that you need, and your clients deserve.

Now in V2.0, Ignite the Fire is the most positively reviewed book for trainers on Amazon, with an astounding 680-plus 5-star reviews. You’ll learn how to:

Find, market to, and sell your ideal client while seamlessly dealing with objections (pg 64)

Deal with the 10 most common difficult client types (pg 160)

Develop multiple income streams while maintaining your reputation (pg 202)

And more!

Get your paperback copy at theptdc.com/ignite or, if you prefer, get it on audible or Kindle on Amazon.

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5 Mistakes Trainers Make When Offering Nutrition Advice

It seems like the most harmless thing in the world. A client who wants to lose weight asks you, “What should I eat?”

Trainers are exposed to all sorts of nutrition and supplement information on the interwebs, in magazines and books, on social and podcasts, sometimes in actual conversations (crazy, right?). We also have years of personal and professional experience.

Put it all together, and we tend to have pretty strong opinions about what works and what doesn’t. Why wouldn’t you share some of it with a client?

I’ve been a trainer for 25 years, and yes, I sometimes talk to my clients about food. I have a diploma on my wall in sports nutrition from the International Olympic Committee, so I’m qualified to do that. But just because I’m qualified in one area doesn’t mean I should be giving nutritional advice in all areas. It might literally be illegal.

The fact is, trainers need to be careful about answering those seemingly innocuous client questions about food and supplements. You’re there to serve the client, not to make assumptions, push agendas, and give what might be recklessly misguided advice just because you have a client’s ear.

Here are some of the biggest mistakes trainers make when giving nutrition advice, along with a better strategy for each.

Mistake #1: You break the law (for real)

In California, where I live, anyone can call themselves a nutritionist and give basic advice. But it might be completely different where you live. (See below.)

What I can’t do, however, is call myself a dietitian. Registered dietitians earn that RD after their names with extensive training, and their profession is highly regulated. That’s why they’re the only ones, other than physicians, who’re legally allowed to offer medical nutrition therapy.

Put another way: If you’re not a medical doctor or an RD, you can’t say, “Eat this way to reverse your diabetes” or “stop eating this and you’re less likely to get cancer.”

You might be able to steer clients to information shown in studies or recommended by credible experts. Not sure? Find out. You need to know and understand the laws in your country, state, and or locality.

READ ALSO: Can Personal Trainers Give Diet and Nutrition Advice to Clients?

A better strategy: I never put anyone on a meal plan. I don’t tell them to eat specific foods. Instead, I tell them to (a) eat the foods they like, and (b) over time, figure out proper portions and decide if certain foods might work better based on their goals. I get great results this way.

And if a client really needs specific, reliable nutrition advice? I’ve developed good relationships with dietitians I know and trust. Referrals go both ways, since your local RDs will need good trainers to recommend to their clients. It’s a symbiotic relationship worth building.

Mistake #2: You inadvertently ridicule your client

This is big in Los Angeles, where I work: A client will come to me saying she’s doing an of-the-moment detox plan or taking some hot-right-now supplement. As tempting as it often is, you never want to respond with “damn, that’s crazy!” Or “misguided,” or “worthless,” or anything else that passes judgment on your client.

The thing she’s asking about may indeed be misguided or worthless. But if your first comment can be taken as an insult, nothing else you say matters. She’s stopped listening.

A better strategy: I tell my clients what to look out for while they try their hot new thing: “You know, there might be some concerns with that. Watch out for side effects like X, Y, or Z.”

Just mentioning the possibility of X, Y, or Z makes them more likely to experience it. (It’s called the nocebo effect, and it can be your biggest ally in the war against fad diets and crappy supplements.) You’ll develop trust with your client, and next time she’ll be more likely to ask your opinion first.

I try not to hit people over the head. It’s better for both parties if they think a change is their idea and, hey, they’re lucky to have me.

READ ALSO: Five Ways to Help Your Clients Lose Weight

Mistake #3: You oversell supplements and vitamins

I don’t use many supplements. I’ve tried a lot of different things and never felt any difference. When I studied with the IOC, with the best sports nutrition teachers in the world, the only things they ever recommended were creatine, caffeine, and maybe fish oil. And the average person probably doesn’t train hard enough to see a difference with creatine. (Although creatine offers other benefits that make it worth considering.)

Meanwhile, you might be tempted to sell vitamins and supplements to give you another revenue stream. Ask yourself if it’s worth it. Research backs up only a handful of supplements, and the products aren’t regulated.

In my gym, I sell only the products and brands I use: protein powder and fish oil. I don’t do it for the income; I make less than $1,000 a year on supplement sales. I carry them as a convenience for the clients who want them.

READ ALSO: A Trainer’s Guide to Protein

The better strategy: Remind your clients that supplements only help if there’s something in the diet that needs to be supplemented. Some of my female clients, for example, have a hard time eating enough protein. So for them I may suggest a protein powder or drink. It’s just food in a more convenient form.

I also warn them off some products, like pre-workout supplements with caffeine. For someone who’s already a coffee drinker, the extra boost might create a new problem.

Mistake #4: You push clients toward a diet that worked for you

Nutrition fads can become religion to some people. And once a preference for fasting or keto or paleo or vegan crosses the line into a belief system, you’ll want to proselytize to anyone who’ll listen, including your clients.

Pushing a single diet methodology on all people is a huge mistake. Your job is to help each individual get results, which means evaluating clients individually.

Intermittent fasting, for example, works really well for some of my actor clients. They might be on set at the crack of dawn or in the middle of the night, and with IF, they can go for long stretches without having to think about food. That helps them stay lean.

But if a client wants to put on muscle, I’m not going to recommend IF because it starves his body of the protein he needs throughout the day.

The better strategy: Beware of your own dogma. If you disagree with a client’s eating strategy, focus on the training program with the goal of getting long-term results. For unusual cases, refer him to an RD.

READ ALSO: How to Explain Weight Fluctuations to Your Clients

Mistake #5: You make food more complicated than it needs to be

The vast majority of our clients want to lose weight, and diet is obviously a major consideration. But a diet plan isn’t a training program. You don’t need to map out the equivalent of sets, reps, and active recovery.

In my experience, most people will eat better when they’re working out consistently simply because their mind’s in the right place. You don’t need to impose complicated rules about timing meals or weighing and measuring food unless that’s what they want, and it works for them.

The better strategy: Most clients will lose weight if they’re aware of how much they eat, and if they eat reasonable portions consistently. If you can help them in those two areas, your job becomes easy. It doesn’t matter how they get there. As long as the weekly trends are going in the right direction, I’m fine with whatever works.

Your Next Move: Learn to Analyze Fitness Research

Most fit pros get their information from social media and blogs. Sifting through research can be burdensome but it doesn’t have to be.

In this guide, developed for reputable professionals, you will learn:

How to assess health claims

The “tricks” used by people to get the public to believe things that aren’t true.

Download the guide by entering your email below:

The post 5 Mistakes Trainers Make When Offering Nutrition Advice appeared first on The PTDC.

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fitono · 5 years

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Best Fitness Articles — April 14, 2019

We scan the net, but if you’d like to submit your article for consideration, please do so via the PTDC Article Submission Form.

The Top Article of the Week

How To Keep Muscle During A Layoff — Christian Thibaudeau, Thibarmy

Taking time off from training, planned or unplanned, is inevitable.

How can we help our clients deal with this without losing muscle?

Christian Thibadeau has it covered in this week’s top article.

General Health

The Truth About Processed Vs Unprocessed Foods — Calvin Huynh, mennohenselmans.com

On Feeling “Too Big.” — Jessi Kneeland, jessikneeland.com

Fitness Suggestions from A Former Fat Kid — Pat Flynn, Chronicles of Strength

Running with Biofeedback 101 — David Dellanave, dellanave.com

This Strange, Un-Medicated Life — Jason Leenaarts, jasonleenaarts.com

Fat Loss

7 Questions Ask Yourself When Planning an Exercise Program for Fat Loss — John Falkinder, Steam Train Fitness

3 Not So Secret Habits Guaranteed To Get You The Physique You’ve Always Wanted — Gabriel Zhañay, Bach Performance

What to do if Your Spouse’s Choices Make You Want to Binge — Kelly Coffey, Strong Coffey

The Joe Rogan Experience Gary Taubes And Stephan Guyenet Debate And All That’s Wrong With Modern Day Dieting Discourse — Calvin Huynh, T Nation

Strength Training

How to Optimize Your Training For Maximal Hypertrophy — Kevin Finn, tonygentilcore.com

How to Eat to Build Lean Muscle — Jorden Pagel, Jorden Pagel Fitness

Six Time Tested Principles For Building Strength And Muscle — Shane McLean, Balance Guy Training

Bridge The Gap Between Strength and Hypertrophy — Frank Rich, Breaking Muscle

How To Use Isometrics to Supercharge Your Biggest Lifts — Lee Boyce, Men’s Health

Career

An Open Letter To New Fitness Professionals — Tony Gentilcore, tonygentilcore.com

5 Mistakes Trainers Make When Offering Nutrition Advice — Pete Dupuis, Chad Landers, The PTDC

5 Things Clients And Athletes Want from Their Coach — Mike Robertson, Robertson Training Systems

How To Overcome Sales Objections: “Let Me Think About It” — Ryan Ketchum, Fitness Revolution

“People Aren’t Ready For Semi-Private Training In My Market” Is Bullshit — Pete Dupuis, Petedupuis.com

The post Best Fitness Articles — April 14, 2019 appeared first on The PTDC.

Best Fitness Articles — April 14, 2019 published first on https://medium.com/@MyDietArea

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fitono · 5 years

Text

5 Mistakes Trainers Make When Offering Nutrition Advice

It seems like the most harmless thing in the world. A client who wants to lose weight asks you, “What should I eat?”

Put it all together, and we tend to have pretty strong opinions about what works and what doesn’t. Why wouldn’t you share some of it with a client?

Here are some of the biggest mistakes trainers make when giving nutrition advice, along with a better strategy for each.

Mistake #1: You break the law (for real)

In California, where I live, anyone can call themselves a nutritionist and give basic advice. But it might be completely different where you live. (See below.)

Put another way: If you’re not a medical doctor or an RD, you can’t say, “Eat this way to reverse your diabetes” or “stop eating this and you’re less likely to get cancer.”

READ ALSO: Can Personal Trainers Give Diet and Nutrition Advice to Clients?

Mistake #2: You inadvertently ridicule your client

The thing she’s asking about may indeed be misguided or worthless. But if your first comment can be taken as an insult, nothing else you say matters. She’s stopped listening.

A better strategy: I tell my clients what to look out for while they try their hot new thing: “You know, there might be some concerns with that. Watch out for side effects like X, Y, or Z.”

I try not to hit people over the head. It’s better for both parties if they think a change is their idea and, hey, they’re lucky to have me.

READ ALSO: Five Ways to Help Your Clients Lose Weight

Mistake #3: You oversell supplements and vitamins

READ ALSO: A Trainer’s Guide to Protein

I also warn them off some products, like pre-workout supplements with caffeine. For someone who’s already a coffee drinker, the extra boost might create a new problem.

Mistake #4: You push clients toward a diet that worked for you

Pushing a single diet methodology on all people is a huge mistake. Your job is to help each individual get results, which means evaluating clients individually.

But if a client wants to put on muscle, I’m not going to recommend IF because it starves his body of the protein he needs throughout the day.

READ ALSO: How to Explain Weight Fluctuations to Your Clients

Mistake #5: You make food more complicated than it needs to be

Your Next Move: Learn to Analyze Fitness Research

Most fit pros get their information from social media and blogs. Sifting through research can be burdensome but it doesn’t have to be.

In this guide, developed for reputable professionals, you will learn:

How to assess health claims

The “tricks” used by people to get the public to believe things that aren’t true.

Download the guide by entering your email below:

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fitono · 5 years

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Best Fitness Articles — April 7, 2019

We scan the net, but if you’d like to submit your article for consideration, please do so via the PTDC Article Submission Form.

The Top Article of the Week

The Metabolic Adaptation Manual: Problems, Solutions, and Life After Weight Loss — Eric Trexler, Stronger By Science

As Eric puts it:

“The great irony of weight loss is that our modern problems were our ancient saviors.”

Here’s the physiology behind the challenges every individual will face throughout their weight loss journey — and the solutions.

General Health

Arthritis and Movement: Your Weightlifting Prescription — Mike DeMille and Erin Murray, Pure Performance Training

Top 5 Supplements for Hard-Core Health — TC Luoma, T Nation

Emotional Eating — Jessi Kneeland, jessikneeland.com

Fat Loss

The No B.S. Truth About Body Transformation — Jason Ferruggia, jasonferruggia.com

Number-One Tip for Weight Loss — Suzie Glassman, Eat to Perform

Coca-Cola–Funded ISCOLE Trial Continues to Conclude Lack of Exercise Drives Childhood Obesity — Yoni Freedhoff, Weighty Matters

Why “Kids Are Just Lazy Nowadays” Isn’t an Excuse — Erica Suter, ericasuter.com

4 Things Bro Science Got Right — Calvin Huynh, T Nation

Strength Training

Why Rotating Exercises Is Critical for Long-Term Success — Mike Robertson, Robertson Training Systems

Unlocking Your Muscle Chain — Stefan Waltersson, Elite FTS

What the Fitness Industry Doesn’t Tell You — Shane McLean, Balance Guy Training

Pull-Up Training:14 Tips You Must Check Out! (Part 1) — Meghan Callaway, Meghan Callaway Fitness

Why You Can and Should Lift Weights with a Herniated Disc — Tony Gentilcore, tonygentilcore.com

Career

These 10 Words Are All You Need to Get Your Clients Back — Chris Cooper, Elite FTS

The Fitness Pros Referral Checklist — Ryan Ketchum, Fitness Revolution

Creating a Culture of Wellness — Erin Nitschke, ACE

Getting Started with Email Marketing: The Beginner’s Guide — Neil Patel, Quicksprout

Your Most Important Raving Fans May Not Actually Train in Your Gym — Pete Dupuis, petedupuis.com

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fitono · 5 years

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How to Train Clients Who Have Back Pain

You’ve heard that 80 percent of adults will experience back pain in their lives. Chances are, you’ll work with some of them. While few trainers are qualified to diagnose or treat back problems, every trainer can make it better by developing their clients’ core stability.

In fact, this is the first thing I tell those clients: Stop stretching your lower back.

Stretching aids mobility, and if the pain is rooted in instability—abnormal movement between the vertebrae—then moving the area more is not going to help.

For that, you need safe, low-intensity exercises to improve three aspects of core stability:

Lumbar-spine positional awareness

Motor control

Glute strength

At best, you’ll help ease your client’s low-back pain, and at worst, you’ll do no harm.

READ ALSO: Seven Myths About Low-Back Pain

1. Lumbar-spine positional awareness

The strategy: Find a neutral spine

Poor posture is linked to back pain. So it makes sense that poor posture awareness is as well. You have to be aware of problematic patterns before you can fix them.

The trick is to encourage your client to focus on what he’s feeling. Because you can’t see your low back during exercise, you have to feel what’s happening back there instead.

That learning process is best done while lying on the floor or a treatment table. This provides support and allows for instant tactile feedback from the low back and hips.

The following sequence is designed to help your client find a neutral spine position. As you walk your client through it, be sure to check in with him to see if the pain is the same, better, or worse.

Your cues:

“Using your hips, arch your back up away from the floor.” If your client looks at you like you just asked him to solve for X, tell him to arch his back enough for you to slide a hand underneath.

“How does your back feel?”

“Now press your low back flat against the floor.” If you actually did slide your hand under his low back—I often do—you can cue him to squish your hand.

“How does your back feel?”

“Now arch your back slightly, and brace your abs like I’m going to punch you in the stomach. Don’t hold your breath, just brace for a punch.” (At this point, I like to haul back and give the client a threatening look. It’s one of the little jokes that helps me through a long day of training.)

Typically, a neutral spine eliminates or significantly reduces the pain and, in my experience, gives the client hope that pain management is possible. Most people find that a flatter back position (posterior pelvic tilt) feels better. But keep in mind that a neutral spine may look a bit different for each person.

CRITICAL DETAIL: Have your client focus on being deliberate with the movements. If your client is distracted and going through the motions without intention, he’s wasting his time (and yours). But if your client is deliberate, he stands to benefit greatly.

READ ALSO: How to Train Around Five Common Causes of Pain

2. Motor control

The strategy: Perform core-stability moves

Core stabilization gets at the root of the problem for most types of back pain. After all, the abdominals’ primary job is to stabilize the lower back. So let that be your focus during the three movements shown in the video below.

All three moves are done lying on the floor, starting from a neutral spine position. When setting this position, make sure the ankles, knees, and hips are aligned. Placing the feet too close or too wide can promote movement in the low back. Remember, when the hips move, so does the low back.

youtube

Bracing and marching

Move slowly and deliberately. Cue your client to focus on the brace, especially when switching legs.

Don’t march too high. The core will be challenged as soon as the foot leaves the ground, and marching too high may alter the low-back position.

Keep a neutral spine throughout. If your client loses the neutral position, have her stop and reset. Don’t let her keep marching while you check Instagram.

Bracing with arms overhead

Don’t arch the back. If your client can’t touch her hands to the floor without arching her back, have her go as low as she can without arching.

Don’t let the hips rock. This means that the client isn’t stabilizing properly. Cue her to focus on the brace.

Bracing with alternating flies

Don’t let the hips rock. Again, this means the client isn’t stabilizing. Have her brace hard to keep her hips still during the upper-body movement.

Press shoulder blades into the floor. As each arm moves out to the side, make sure the opposite shoulder blade stays down. The goal is core stabilization, not shoulder range of motion.

CRITICAL DETAIL: Keep sets shorter and more frequent. (Think 10 sets of three, not three sets of 10.) This is how you improve motor control. Your client may be inclined to get into a groove and just keep going. Discourage this. Limit reps to five, max, and after each set, have the client stop and rest for a few seconds. Then walk her through the sequence of finding a neutral spine before beginning the move again.

READ ALSO: Five Steps to Superior Core Training

3. Glute strength

The strategy: Start with the bridge

People with low-back pain often have weak glutes. To shore up those muscles, I like to start with the glute bridge. The classic move is not only a useful assessment tool but also a low-risk way to teach glute engagement while training core stability.

But there is one catch: Teaching the bridge to clients with low-back pain often triggers the pain, at least initially. That’s because they tend to lose their neutral position as soon as they raise the hips.

Here’s how I explain it to my clients:

“When you’re lying down, your body is supported by the ground. Most of your muscles are relaxed. If you struggle to maintain your neutral spine when you’re lying down, you have zero chance of doing it when you’re sitting, standing, walking, bending, twisting, or lifting.”

This helps illustrate how critical these exercises are, not just in the gym, but in all aspects of your life.

READ ALSO: Don’t Let Your Clients Butcher These Three Exercises

When setting up the bridge, don’t neglect any details. They all matter. For a quick video tutorial, click here.

Get the client into a hook-lying position (a fancy name for the bridge’s starting position): lying down with the knees bent and feet flat on the floor.

Make sure the ankles, knees, and hips are aligned.

Walk your client through the sequence of finding a neutral spine position. The final step—the ab brace—is vital. It helps the client maintain a neutral spine throughout the move.

Press the heels into the floor and squeeze the glutes. At this point, that might be all the client can do. If that’s the case, you’ll simply have the client alternate squeezing and relaxing the glutes while keeping the abs braced.

If the client is able to move even partway through the bridge without pain, instruct him to move only through pain-free motion. Stop just short of pain, even if that’s barely high enough to slide a piece of paper underneath.

On the lowering phase, the glutes can relax briefly, but the abs must stay tight. The only reason to relax the abs is to restart the neutral-spine sequence, not a bad idea from time to time.

A common mistake: Many people will push through their toes instead of their heels, engaging the quads more and causing horizontal movement. To fix this, you can slide a foam roller under the upper back. (Check out this video for setup and execution.) If the client pushes with his toes, the roller will move. Just keep in mind this does allow for a slightly greater range of motion.

CRITICAL DETAIL: Manage fatigue. It’s not uncommon for my clients to do just two or three sets of three reps. That may sound absurd, but when the goal is pain-free movement, quality-over-quantity is the best approach. You may need to be the voice of reason. A motivated client is great at hard work, but not restraint. Your job in these cases isn’t to push your client but to slow him down.

READ ALSO: Why “Safe” Exercises Aren’t Safe for Every Client

Final thoughts

Treating lower-back pain is a bear. It doesn’t resolve quickly, and anyone who says otherwise is lying to you or someone you know.

The strategies above may take weeks or months to resolve the issue. But in the meantime, if done properly, they’re unlikely to increase the pain.

However, if you don’t feel comfortable trying them, then don’t. Refer out. Build your network and reach out to physical therapists or other clinicians in your area.

Years ago, anytime I had a client referral from a physical therapist, I would call the therapist and ask questions. The clients loved it. It made them feel as if they were being taken care of. And more important, they were.

Want Help Fixing Faulty Movement Patterns?

To move is to live. Yet, too many of our clients are in pain. Download this free guide that shows you how to:

Determine the most common causes of painful movement restrictions

Utilize “quick fixes” and restore natural range of motion for better results.

Enter your email below to get the guide:

The post How to Train Clients Who Have Back Pain appeared first on The PTDC.

How to Train Clients Who Have Back Pain published first on https://medium.com/@MyDietArea

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fitono · 5 years

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Best Fitness Articles — March 31, 2019

We scan the net, but if you’d like to submit your article for consideration, please do so via the PTDC Article Submission Form.

The Top Article of the Week

How to Make Weight for a Powerlifting (or Weightlifting) Competition — Eric Helms, Andy Morgan and Andrea Valdez, rippedbody.com

Advanced lifters looking to qualify, break records, or win international or national competitions might need to drop weight leading up to an event.

How can we help clients do this safely and effectively?

Find out in this week’s top article.

General Health

How to Read a Nutrition Label — Steve Kamb, Nerd Fitness

Why I Quit Using Steroids — Scott Abel, T Nation

Start Feeling Confident in How You Spend Your Time — Samantha Kellgren, Simply Well Coaching

Shoppers at UK Supermarkets That Got Rid of Checkout Aisle Junk Food Purchased 16% Less Small Pack Junk Food One Year Later — Yoni Freedhoff, Weighty Matters

Is Weight Gain During Menopause Inevitable? — Jan Schroeder, ACE

Fat Loss

Dieting Lessons You Need to Learn — Jorden Pagel, Jorden Pagel Fitness

3 Reasons to Not Step On the Scale Today — Steve Kamb, Nerd Fitness

You’re Probably Eating More Than You Think — Alex Leaf, alexleaf.com

Your Brain on Keto — Christian Thibaudeau, T Nation

Strength Training

Coach’s Roundtable: Two Things They Should Know — Jarrod Dyke, Hilary Lederer, Mitch Gill, Brandon Strausser, Greg Robins, Mike Anderson, tonygentilcore.com

Eccentric Hamstring Loading for Strength, Hypertrophy, and Injury Prevention — Dean Somerset, deansomerset.com

Muscle Growth and Inflammation: How Much Is Too Much? — Paul Jenkins, Breaking Muscle

Career

Number-One Skill to Sell More Personal Training — Ryan Ketchum, Fitness Revolution

Three Questions to Ask Before Hiring a Social Media Manager for Your Fitness Business — Amanda Vogel, NASM

When Your Clients Reach Their Health Goals: What’s Next? — Karen Nathan, ACE

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fitono · 5 years

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The Best Exercises and Workouts for Complete Beginners

The ability to teach proper strength training techniques to a complete beginner has never been more important than it is right now.

Despite the fact that an estimated 60 million people in the U.S. belong to gyms, and plenty of others have access to equipment at home, school, or work, there are still many millions more who’ve never touched a weight with the goal of training with it. Many have never stepped inside a commercial health club. Some of them will be your clients.

If you can master the skill of training novices, and build a reputation on it, your client roster will always be full. And many of those clients will stay with you throughout your career.

READ ALSO: 10 Coaching Tips to Help Beginners Reach Their Fitness Goals

Why beginners need strength training

Most beginners will come to you with the goal of losing weight, and may be somewhat skeptical when you make resistance training a priority. Indeed, the calories a novice lifter burns during and after a workout will be negligible.

The biggest selling point is the real-life application of the strength and movement skill your client builds in the weight room. Consider a client who has young kids. What does she do every day? Picks up her kids and carries them. Hip hinges and loaded carries are directly relevant to her life.

What do all your clients do? They climb stairs and carry things, often at the same time. They sit down and get back up. Resistance training makes all those things easier, and when they’re easier, your clients will do them more, with less pain or discomfort.

The better you spell out the real-life benefits of strength training, the more value your clients will place on their fitness program.

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READ ALSO: Functional Training for Older Clients

How beginners are different

For many beginners, the usual strength-training rules don’t apply.

Why? One word: adaptation. Our bodies adapt to our regular habits and routines. It’s part of being human. When training a beginner, you’re likely working with a body that has adapted to the postures and shapes of sedentary life. And reversing that acclimation is not going to be easy.

Consider the squat. It’s a fundamental human movement, and one of the most powerful strength-building exercises you can do. Not only does it work the entire lower body, it can even reduce lower-back and knee pain when done correctly. Everyone should be able to squat.

But the reality is, many of your clients are already exposed to hip flexion all day. People sit on their commutes, at their jobs, at mealtimes, and while binge-watching Netflix. If they’re side sleepers (most are), their hips may be flexed all night.

Clients like this don’t need more hip flexion. They need the antidote: hip extension, with movements such as deadlifts and glute bridges.

Treat training as the antidote to the client’s life. Create a program that helps counteract the negative effects of your client’s lifestyle, not reinforce them. Address those muscle imbalances and mobility issues first. You can always put more emphasis on the squat later.

READ ALSO: Why People Must Squat Differently

QUICK TIP: Use assessments to determine your client’s capacity. Here’s a good one to check if he’s ready for rotational work: Have your client assume a pushup position, lift one hand, and touch his opposite elbow. Can’t do it without shifting his weight or rotating his hips? Skip the core rotation moves until he can.

youtube

Why some new clients may not need weights right away

Moving an object requires force, and force requires tension in the muscles and connective tissues. But many of your novice clients won’t be able to generate tension and apply it to the movement patterns we use in the weight room.

It’s easier to learn how to create tension—to develop what I call the skill of strength—without the distraction of weights. The next step is grooving the pattern. Only then do we need to add some form of external resistance.

Here’s an example: Hold your client’s wrists as she pulls her arms down, mimicking the lowering phase of a bench press. On the raising portion of the move, push down on her fists.

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You can do this with almost any traditionally loaded move. Find a way to create tension throughout the range of motion. (We use a technique called positional isometric training.) This allows your client to get a feel for the movement pattern before adding weight.

What exercises should a beginner do?

Great results start with quality movement. Movement affects joints, muscle growth, cardiovascular fitness, sleep quality, stress management—you name it. It’s the foundation for everything.

For beginners, I like to focus on primal movements:

Hip hinge

Lunge

Step-up

Push

Pull

Carry

READ ALSO: Four Movement Patterns Your Clients Need to Master, at Every Age

The best training method for beginners

My go-to method for beginners is peripheral heart action (PHA) training. By alternating upper- and lower-body exercises performed at medium intensity with no rest, the training style offers a few benefits for beginners:

It teaches full-body tension.

It’s not too intense.

The lack of rest between exercises means sessions are shorter, and clients will feel like their time is being used productively.

It’s also effective: A small 2015 study in the European Journal of Applied Physiology found that subjects who trained this way for three months improved their VO2 max by 8 percent—higher than that reported in traditional resistance training studies. Other markers, including strength, heart-rate variability, and systolic blood pressure, improved just as much or more compared with results seen by subjects in a HIIT group.

Six to eight exercises per session should be plenty.

How many sets and reps should a beginner do?

Beginners tend to have poor work capacity, which means you can accomplish a lot with a relatively low volume of training.

So instead of three sets, start with just one. A Journal of Strength and Conditioning Research review found that for untrained individuals, single-set programs show gains similar to those of multi-set programs during the first few weeks.

Focus on grooving the movement patterns and helping your client understand what she needs to do outside the gym with nutrition, sleep, and physical activity to reach her goals.

As for reps, go with however many the client can do at an intensity level that’s about 55 to 65 percent of her one-rep max. That could be anywhere from eight to 15 reps, depending on the client and the exercise.

Sample strength training routine for beginners

Perform the following moves sequentially, with no more than 30 seconds of rest between them.

Exercise

Sets

Reps

Tempo

Progression

1a. Kettlebell deadlift 1-2 12-15Slow1b. Seated row (neutral grip)1-2 12-15Slow2a. Lateral step-up1-2 8-10*Medium Add dumbbells2b. Alternating bench press (see note above about using manual resistance)1-2 10-12*Medium Add dumbbells3a. Reverse lunge1-2 8-10*Medium Add dumbbells3b. Standing face pull (high pulley, pronated grip)1-2 10-12Medium4a. Bird dog1-2 5*^(See below)4b. Farmer’s walk1-2 30 secondsMedium

* Each side

^ Hold each position for 5 seconds, with perturbations.

Workout frequency

A novice client can easily do this relatively short workout three times a week. Because you aren’t chasing fatigue, there’s plenty of time to recover between workouts.

QUICK TIP: Set the client up to win by breaking big moves down into small, incremental steps. For example, you’d almost never teach the deadlift with the bar on the floor. Start with the regression—in this case, lifting the bar or kettlebell from a box or step. Let your client master the regression, and give him a high-five when he nails it. Celebrating small successes now helps build confidence for bigger victories later.

READ ALSO: 11 Simple Ways to Become a Better Teacher

What’s different for women?

Men and women should have equal success with this program. But there is one small difference: Women tend to recover more quickly than men, which means your female clients may need less downtime between sets.

Conversely, an especially deconditioned client, or one recovering from an injury or illness, will need more time between sets, regardless of gender.

Final tip

Beginner clients typically don’t prioritize themselves. That’s why they’ve waited so long to get serious about their fitness.

To help them reach their goals, be genuinely curious about their lives. Find out who or what motivates your client, and tailor your motivational message accordingly. So your line for new moms might be something like this: “Your family is really lucky to have you setting such a great example.”

Progression in your workouts might come fast or slow. But what matters most for their long-term success is progression outside the gym. You can’t control it, but you can certainly encourage it.

READ ALSO: Forget About Setting Goals. Do This Instead.

Ready to Confidently Build Amazing Fitness Programs?

While every client’s fitness program is different, you don’t have to start from scratch. Specifically, there are 7 principles to every great program and, when you know them, you’ll get a head start on your program writing.

To help, we put together checklist with all 7 variables. With this checklist you’ll learn:

The HIDDEN VARIABLE that all great programs share

Enter your email below to get the checklist:

The post The Best Exercises and Workouts for Complete Beginners appeared first on The PTDC.

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fitono · 5 years

Text

How to Train Clients Who Have Back Pain

In fact, this is the first thing I tell those clients: Stop stretching your lower back.

Stretching aids mobility, and if the pain is rooted in instability—abnormal movement between the vertebrae—then moving the area more is not going to help.

For that, you need safe, low-intensity exercises to improve three aspects of core stability:

Lumbar-spine positional awareness

Motor control

Glute strength

At best, you’ll help ease your client’s low-back pain, and at worst, you’ll do no harm.

READ ALSO: Seven Myths About Low-Back Pain

1. Lumbar-spine positional awareness

The strategy: Find a neutral spine

Poor posture is linked to back pain. So it makes sense that poor posture awareness is as well. You have to be aware of problematic patterns before you can fix them.

The trick is to encourage your client to focus on what he’s feeling. Because you can’t see your low back during exercise, you have to feel what’s happening back there instead.

That learning process is best done while lying on the floor or a treatment table. This provides support and allows for instant tactile feedback from the low back and hips.

Your cues:

“Using your hips, arch your back up away from the floor.” If your client looks at you like you just asked him to solve for X, tell him to arch his back enough for you to slide a hand underneath.

“How does your back feel?”

“Now press your low back flat against the floor.” If you actually did slide your hand under his low back—I often do—you can cue him to squish your hand.

“How does your back feel?”

READ ALSO: How to Train Around Five Common Causes of Pain

2. Motor control

The strategy: Perform core-stability moves

youtube

Bracing and marching

Move slowly and deliberately. Cue your client to focus on the brace, especially when switching legs.

Don’t march too high. The core will be challenged as soon as the foot leaves the ground, and marching too high may alter the low-back position.

Keep a neutral spine throughout. If your client loses the neutral position, have her stop and reset. Don’t let her keep marching while you check Instagram.

Bracing with arms overhead

Don’t arch the back. If your client can’t touch her hands to the floor without arching her back, have her go as low as she can without arching.

Don’t let the hips rock. This means that the client isn’t stabilizing properly. Cue her to focus on the brace.

Bracing with alternating flies

Don’t let the hips rock. Again, this means the client isn’t stabilizing. Have her brace hard to keep her hips still during the upper-body movement.

Press shoulder blades into the floor. As each arm moves out to the side, make sure the opposite shoulder blade stays down. The goal is core stabilization, not shoulder range of motion.

READ ALSO: Five Steps to Superior Core Training

3. Glute strength

The strategy: Start with the bridge

Here’s how I explain it to my clients:

This helps illustrate how critical these exercises are, not just in the gym, but in all aspects of your life.

READ ALSO: Don’t Let Your Clients Butcher These Three Exercises

When setting up the bridge, don’t neglect any details. They all matter. For a quick video tutorial, click here.

Get the client into a hook-lying position (a fancy name for the bridge’s starting position): lying down with the knees bent and feet flat on the floor.

Make sure the ankles, knees, and hips are aligned.

Walk your client through the sequence of finding a neutral spine position. The final step—the ab brace—is vital. It helps the client maintain a neutral spine throughout the move.

On the lowering phase, the glutes can relax briefly, but the abs must stay tight. The only reason to relax the abs is to restart the neutral-spine sequence, not a bad idea from time to time.

READ ALSO: Why “Safe” Exercises Aren’t Safe for Every Client

Final thoughts

Treating lower-back pain is a bear. It doesn’t resolve quickly, and anyone who says otherwise is lying to you or someone you know.

The strategies above may take weeks or months to resolve the issue. But in the meantime, if done properly, they’re unlikely to increase the pain.

However, if you don’t feel comfortable trying them, then don’t. Refer out. Build your network and reach out to physical therapists or other clinicians in your area.

Want Help Fixing Faulty Movement Patterns?

To move is to live. Yet, too many of our clients are in pain. Download this free guide that shows you how to:

Determine the most common causes of painful movement restrictions

Utilize “quick fixes” and restore natural range of motion for better results.

Enter your email below to get the guide:

The post How to Train Clients Who Have Back Pain appeared first on The PTDC.

How to Train Clients Who Have Back Pain published first on https://medium.com/@MyDietArea

0 notes