Is my trainer right? Weights...
SarahMorganP
Posts: 921 Member
I hired a personal trainer for 8 sessions so I could learn how to lift weights. I have done cardio and don't need any help with that, but weights was just too confusing for me to figure out by reading about it. So I hired her. I am in so much pain from my first two sessions with her I can't even explain it, I'm sure that's a good thing though.
My question is the amount of reps she has me doing. It just seems like a lot from different things I have read. And I just don't know how I am going to do that many as the first two sessions were more just teaching me, so I didn't even do 1/2 of how many she wants me to be doing, and I could hardly do it. I know for a fact I won't be able to do how many reps she wants me to do at the weight she wants me to do it. Of course when I told her that she does the whole "Yes you can! We ARE going to do it, you can't give up, blah blah blah"
Anyway, I will just give you an example of day one:
Back And Shoulders
Close Grip Lat Pull-downs 8 reps light weight, 5 reps med weight, 8 reps heavy weight x3
Standing Lat Press 5 reps med weight, 8 reps heavy x3
Lying Dumbbell Pullovers 5 reps med weight, 8 reps heavy x3
Seated Single Arm Rows 3 sets of 8 reps each arm, heavy
Low Back Extensions on Ball 10 reps x3
Seated Shoulder Press with Bar 8 reps light weight, 5 reps med weight, 8 reps heavy weight x3
Upright Rows with Bar 5reps med weight, 8 reps heavy x3
Dumbbell front raises 8 reps each arm 3 sets light/med/heavy
Dumbell side raises 5 reps med, 8 reps heavy x3
Rear Delt Cable Rows 3 sets, 8 reps each arm heavy
Dumbbell shrugs 5 reps med, 8 reps heavy x3
So since I have never ever done any kind of weights I really have no idea if this is normal or not? The 3x's of 8 reps of heavy is just hard for me to wrap my head around. Since I only did the one rep and could hardly do that I just don't see doing 3 reps of them! Will I just get better?
My question is the amount of reps she has me doing. It just seems like a lot from different things I have read. And I just don't know how I am going to do that many as the first two sessions were more just teaching me, so I didn't even do 1/2 of how many she wants me to be doing, and I could hardly do it. I know for a fact I won't be able to do how many reps she wants me to do at the weight she wants me to do it. Of course when I told her that she does the whole "Yes you can! We ARE going to do it, you can't give up, blah blah blah"
Anyway, I will just give you an example of day one:
Back And Shoulders
Close Grip Lat Pull-downs 8 reps light weight, 5 reps med weight, 8 reps heavy weight x3
Standing Lat Press 5 reps med weight, 8 reps heavy x3
Lying Dumbbell Pullovers 5 reps med weight, 8 reps heavy x3
Seated Single Arm Rows 3 sets of 8 reps each arm, heavy
Low Back Extensions on Ball 10 reps x3
Seated Shoulder Press with Bar 8 reps light weight, 5 reps med weight, 8 reps heavy weight x3
Upright Rows with Bar 5reps med weight, 8 reps heavy x3
Dumbbell front raises 8 reps each arm 3 sets light/med/heavy
Dumbell side raises 5 reps med, 8 reps heavy x3
Rear Delt Cable Rows 3 sets, 8 reps each arm heavy
Dumbbell shrugs 5 reps med, 8 reps heavy x3
So since I have never ever done any kind of weights I really have no idea if this is normal or not? The 3x's of 8 reps of heavy is just hard for me to wrap my head around. Since I only did the one rep and could hardly do that I just don't see doing 3 reps of them! Will I just get better?
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Replies
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I am a little surprised she has you doing 3 reps for your 1st time lifting ever. I started strength training using the biggest loser book, it always has people starting with one rep as a beginner, then two as you get stronger for the intermediate and finally the final stage, advanced, is 3 reps. How much is she having you lift, I have been doing it for a while. The most I can do with my arms with free weights is 10lbs, 8lbs and shoulders I am lucky to do 5lbs.0
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I think you are getting reps and sets mixed up.I am a little surprised she has you doing 3 reps for your 1st time lifting ever. I started strength training using the biggest loser book, it always has people starting with one rep as a beginner, then two as you get stronger for the intermediate and finally the final stage, advanced, is 3 reps. How much is she having you lift, I have been doing it for a while. The most I can do with my arms with free weights is 10lbs, 8lbs and shoulders I am lucky to do 5lbs.
OP, I can't see anything wrong. 8-12 reps is about the level anyone should be doing in the gym(though a couple of muscle groups are different), 2-3 sets is about correct. You also have some warm up sets, which is good.0 -
Yes, I did mix up reps and sets. Beginning 1 set for about 12 reps. Intermediate 2 sets for 12 reps. Advanced 3 sets for 12 reps.0
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Have you lifted weights before? If not, then yes, those rep ranges are on the low side. If you're a beginner you want to be in the 8-12 or 12-15 range. You have to realize that it's not just your muscles you're trying to strengthen, but also your joints, tendons, and ligaments, which at first will respond better to a higher rep range (12-15). Once you have some time with weight under you belt, then you can should definitely explore the lower rep ranges. I've been lifting a while and my range is anywhere from 3 reps (on the compound lifts) up to 15 reps (shoulder side lateral raises and some other isolation lifts).0
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I'm just going into my second week. I have been advised to do 3 sets, 15 reps light, 12 med and 10 heavier. Starting to get used to my weight numbers already so hoping to meet up with my trainer soon to mix it up!0
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Will I just get better?
Yes you will - and it will be way quicker than you think.
My first day in gym, trainer put me on the shoulder press machine - had me do 3 sets of 10 reps. I couldn't finish the 3rd rep...with NO weight LMAO. I was sooo embarrassed. After weeks I had seen a significant improvement. Within a couple of months I could get 150 up for 10 reps...then I moved on to non-machine dumbbell shoulder press.
It shocked me how weak I initially was and how quick (relatively) my strength built though.0 -
I would say that it's most important to get your form down before you start adding weights. Given you have your trainer there to help correct any breaks in form, but definitely would wait to add much weight at all.0
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The only thing I can say is that is just a ton of volume, with mostly redundant isolation exercises. Beginners (and all lifters really, but experienced lifters already know this) should have a core of compound lifts. You have 1 in there, and it's a seated press. Do them standing up and help build your core too.
A back day without deadlifts? 5-6 different lifts for shoulders, which are a small muscle group? Multiple row/pulldown/pullovers to work every angle but no barbell rows?
This type of routine is how people get discouraged and quit.
As a beginner, I wouldn't even consider a split routine where you are doing back/shoulders on 1 day, and then whatever else they have you doing on other days. Full body with compound lifts will get you better results in a more efficient manner.
Deadlift
Standing Military Press
Lat Pulldowns/Chinups and/or barbell rows
Hit those lifts good and hard and they will do everything that laundry list of exercises will do, with better effect.
I know it's the standard response, but look into the 5x5 type of program. It's really a nice program for beginners/intermediate lifters. Even for more experienced lifters, it has everything you need to make gains. Tell your trainer you want to learn proper form on squats, deadlifts, bench press, overhead press, and barbell rows. If they can't help you, find someone who can.0 -
It's fine, not the greatest routine out there but definitely not the worst I've seen.0
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The only thing I can say is that is just a ton of volume, with mostly redundant isolation exercises. Beginners (and all lifters really, but experienced lifters already know this) should have a core of compound lifts. You have 1 in there, and it's a seated press. Do them standing up and help build your core too.
A back day without deadlifts? 5-6 different lifts for shoulders, which are a small muscle group? Multiple row/pulldown/pullovers to work every angle but no barbell rows?
This type of routine is how people get discouraged and quit.
As a beginner, I wouldn't even consider a split routine where you are doing back/shoulders on 1 day, and then whatever else they have you doing on other days. Full body with compound lifts will get you better results in a more efficient manner.
Deadlift
Standing Military Press
Lat Pulldowns/Chinups and/or barbell rows
Hit those lifts good and hard and they will do everything that laundry list of exercises will do, with better effect.
I know it's the standard response, but look into the 5x5 type of program. It's really a nice program for beginners/intermediate lifters. Even for more experienced lifters, it has everything you need to make gains. Tell your trainer you want to learn proper form on squats, deadlifts, bench press, overhead press, and barbell rows. If they can't help you, find someone who can.
i do stronglifts 5x5 and i love it.0 -
What are stronglifts 5x50
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What are stronglifts 5x5
this?
http://stronglifts.com/stronglifts-5x5-workout-a-full-video-demonstration/0 -
I hired a personal trainer for 8 sessions so I could learn how to lift weights. I have done cardio and don't need any help with that, but weights was just too confusing for me to figure out by reading about it. So I hired her. I am in so much pain from my first two sessions with her I can't even explain it, I'm sure that's a good thing though.
My question is the amount of reps she has me doing. It just seems like a lot from different things I have read. And I just don't know how I am going to do that many as the first two sessions were more just teaching me, so I didn't even do 1/2 of how many she wants me to be doing, and I could hardly do it. I know for a fact I won't be able to do how many reps she wants me to do at the weight she wants me to do it. Of course when I told her that she does the whole "Yes you can! We ARE going to do it, you can't give up, blah blah blah"
Anyway, I will just give you an example of day one:
Back And Shoulders
Close Grip Lat Pull-downs 8 reps light weight, 5 reps med weight, 8 reps heavy weight x3
Standing Lat Press 5 reps med weight, 8 reps heavy x3
Lying Dumbbell Pullovers 5 reps med weight, 8 reps heavy x3
Seated Single Arm Rows 3 sets of 8 reps each arm, heavy
Low Back Extensions on Ball 10 reps x3
Seated Shoulder Press with Bar 8 reps light weight, 5 reps med weight, 8 reps heavy weight x3
Upright Rows with Bar 5reps med weight, 8 reps heavy x3
Dumbbell front raises 8 reps each arm 3 sets light/med/heavy
Dumbell side raises 5 reps med, 8 reps heavy x3
Rear Delt Cable Rows 3 sets, 8 reps each arm heavy
Dumbbell shrugs 5 reps med, 8 reps heavy x3
So since I have never ever done any kind of weights I really have no idea if this is normal or not? The 3x's of 8 reps of heavy is just hard for me to wrap my head around. Since I only did the one rep and could hardly do that I just don't see doing 3 reps of them! Will I just get better?
is this one session?!0 -
I hired a personal trainer for 8 sessions so I could learn how to lift weights. I have done cardio and don't need any help with that, but weights was just too confusing for me to figure out by reading about it. So I hired her. I am in so much pain from my first two sessions with her I can't even explain it, I'm sure that's a good thing though.
My question is the amount of reps she has me doing. It just seems like a lot from different things I have read. And I just don't know how I am going to do that many as the first two sessions were more just teaching me, so I didn't even do 1/2 of how many she wants me to be doing, and I could hardly do it. I know for a fact I won't be able to do how many reps she wants me to do at the weight she wants me to do it. Of course when I told her that she does the whole "Yes you can! We ARE going to do it, you can't give up, blah blah blah"
Anyway, I will just give you an example of day one:
Back And Shoulders
Close Grip Lat Pull-downs 8 reps light weight, 5 reps med weight, 8 reps heavy weight x3
Standing Lat Press 5 reps med weight, 8 reps heavy x3
Lying Dumbbell Pullovers 5 reps med weight, 8 reps heavy x3
Seated Single Arm Rows 3 sets of 8 reps each arm, heavy
Low Back Extensions on Ball 10 reps x3
Seated Shoulder Press with Bar 8 reps light weight, 5 reps med weight, 8 reps heavy weight x3
Upright Rows with Bar 5reps med weight, 8 reps heavy x3
Dumbbell front raises 8 reps each arm 3 sets light/med/heavy
Dumbell side raises 5 reps med, 8 reps heavy x3
Rear Delt Cable Rows 3 sets, 8 reps each arm heavy
Dumbbell shrugs 5 reps med, 8 reps heavy x3
So since I have never ever done any kind of weights I really have no idea if this is normal or not? The 3x's of 8 reps of heavy is just hard for me to wrap my head around. Since I only did the one rep and could hardly do that I just don't see doing 3 reps of them! Will I just get better?
Seems good to me. Are you looking for a reason to quit which is why you are asking this question?0 -
check out the body for life training program.lite weight for first rep then increase the weight each set but lower the reps.12.10.8.6 then 12 again at starting weight.0
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The only thing I can say is that is just a ton of volume, with mostly redundant isolation exercises. Beginners (and all lifters really, but experienced lifters already know this) should have a core of compound lifts. You have 1 in there, and it's a seated press. Do them standing up and help build your core too.
A back day without deadlifts? 5-6 different lifts for shoulders, which are a small muscle group? Multiple row/pulldown/pullovers to work every angle but no barbell rows?
This type of routine is how people get discouraged and quit.
As a beginner, I wouldn't even consider a split routine where you are doing back/shoulders on 1 day, and then whatever else they have you doing on other days. Full body with compound lifts will get you better results in a more efficient manner.
Deadlift
Standing Military Press
Lat Pulldowns/Chinups and/or barbell rows
Hit those lifts good and hard and they will do everything that laundry list of exercises will do, with better effect.
I know it's the standard response, but look into the 5x5 type of program. It's really a nice program for beginners/intermediate lifters. Even for more experienced lifters, it has everything you need to make gains. Tell your trainer you want to learn proper form on squats, deadlifts, bench press, overhead press, and barbell rows. If they can't help you, find someone who can.
^^^This. I do Starting Strength, which is similar to Stronglifts 5x5. All compound exercises, no BSing around with a bunch of isolation work. I love it. Full body is worked each session. I add warm ups and finishers, and usually add some pull up practice.0 -
It looks like a lot when you write it out like that, but I went through and it's not much different than what I do except for working shoulders and back on the same day, which I don't. But... did you go over what you wanted out of weightlifting when you started with her? (This should be one of the first things she asked at your first meeting, if not, that reflects poorly on her.)
It's not really a beginner program. It'll work, and it will probably get you where you want to go eventually, but there are better and more efficient ways to do that. The 3x8, though, that part's fine, and you'll progress faster than you think you will because in the beginning a lot more of it is teaching all the muscle fibers to work together than it is actually making them stronger.0 -
What she's doing seems fine other than it seems like it would just be a hell of a lot easier and more efficient to hit all those muscles with compound lifts.
Agree with checking into stronglifts @ stronglifts.com.
That said you will get more used to the workout she's got you on. But it seems like a lot of isolation work but the rep ranges are good.0 -
This is GREAT advice. We often overlook our joints, tendons and ligaments and that will get a beginner injured rather quickly. If you are a beginner, you want a little higher reps with lower weight and use a progressive loading workout. Don't get in a big hurry to increase your volume too quickly.Have you lifted weights before? If not, then yes, those rep ranges are on the low side. If you're a beginner you want to be in the 8-12 or 12-15 range. You have to realize that it's not just your muscles you're trying to strengthen, but also your joints, tendons, and ligaments, which at first will respond better to a higher rep range (12-15). Once you have some time with weight under you belt, then you can should definitely explore the lower rep ranges. I've been lifting a while and my range is anywhere from 3 reps (on the compound lifts) up to 15 reps (shoulder side lateral raises and some other isolation lifts).0 -
The only thing I can say is that is just a ton of volume, with mostly redundant isolation exercises. Beginners (and all lifters really, but experienced lifters already know this) should have a core of compound lifts. You have 1 in there, and it's a seated press. Do them standing up and help build your core too.
A back day without deadlifts? 5-6 different lifts for shoulders, which are a small muscle group? Multiple row/pulldown/pullovers to work every angle but no barbell rows?
This type of routine is how people get discouraged and quit.
As a beginner, I wouldn't even consider a split routine where you are doing back/shoulders on 1 day, and then whatever else they have you doing on other days. Full body with compound lifts will get you better results in a more efficient manner.
Deadlift
Standing Military Press
Lat Pulldowns/Chinups and/or barbell rows
Hit those lifts good and hard and they will do everything that laundry list of exercises will do, with better effect.
I know it's the standard response, but look into the 5x5 type of program. It's really a nice program for beginners/intermediate lifters. Even for more experienced lifters, it has everything you need to make gains. Tell your trainer you want to learn proper form on squats, deadlifts, bench press, overhead press, and barbell rows. If they can't help you, find someone who can.
Great advice.
IMO this routine makes next to no sense considering you're classified as a beginner... 33 sets!? You do not need 5 exercises for shoulders which are a smaller muscle group then back. Also, they are nearly all isolation exercises.. you will get more bang for your buck with compound movements.0 -
Have you lifted weights before? If not, then yes, those rep ranges are on the low side. If you're a beginner you want to be in the 8-12 or 12-15 range. You have to realize that it's not just your muscles you're trying to strengthen, but also your joints, tendons, and ligaments, which at first will respond better to a higher rep range (12-15). Once you have some time with weight under you belt, then you can should definitely explore the lower rep ranges. I've been lifting a while and my range is anywhere from 3 reps (on the compound lifts) up to 15 reps (shoulder side lateral raises and some other isolation lifts).
i agree with the comments about joints, tendons and ligaments. It is very important to get those conditioned to the weights in order to avoid injury. That is accomplished by lighter weights with a set of 15 reps (enough weight so you cannot do 16 or 17, but can finish the 15). Also, rest days are very iportant, especially at the beginning and when you switch up your routine. Also, take a whole week of rest after 5 or 6 weeks to allow your muscles to fully recover (you can do cardio or something else during this week). One last thing: compound exercises are best - there is really no reason for isolation exercises. Best of luck to you!0 -
Thanks everyone! I know she changed the exercises she gives me than what she gives most other new clients because of my back. I have severe scoliosis, so maybe that is why she doesn't have me doing some of the things suggested here? Like I said, I am a very true beginner and have never lifted weights before so I don't know a thing about them. It just seemed impossible while I was doing it, after only doing the heavy reps one time I just can't imagine doing them 3 times in a row! If it is normal though I will just keep plugging along. The legs day didn't seem nearly as bad, though 3 days later I am just now able to sit without wanting to cry!0
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Thanks everyone! I know she changed the exercises she gives me than what she gives most other new clients because of my back. I have severe scoliosis, so maybe that is why she doesn't have me doing some of the things suggested here? Like I said, I am a very true beginner and have never lifted weights before so I don't know a thing about them. It just seemed impossible while I was doing it, after only doing the heavy reps one time I just can't imagine doing them 3 times in a row! If it is normal though I will just keep plugging along. The legs day didn't seem nearly as bad, though 3 days later I am just now able to sit without wanting to cry!
the good thing is, the longer you do it, the less sore you'll get. I lifted heavy and steady for 15 years, took 2 years off because I was stupid, and just restarted about 6 weeks ago. Yesterday I squatted and deadlifted the most I've done since I quit, and I'm not sore at all today. Being sore isn't the sign of a good workout, though it can be a side effect when you do something new. Progress is all that matters. More weight, more reps, whatever your goal happens to be, each step you take towards that goal is progress.0 -
Your trainer is a f*cking idiot.
There is no reason on earth for a recreational lifter to do that many exercises for one general area -- ever. To do it at the beginning is beyond stupid--and, believe me, I've seen plenty of stupid.
There is no professional fitness organization that would endorse such an approach.
I find this to be a chronic problem with trainers--you pay them a lot of money and they feel like if they don't do something impressive on day 1, the client won't think he or she is getting their money's worth.
However, you must always match the workout to the ability and experience of the client. You wanted some lifting guidelines--there is nothing wrong with taking the first couple of sessions to focus on basic technique and to work at a lower intensity and volume while you begin the process of adaptation.
A trainer should have an overall plan for you and should explain that up front. I always tell my clients the game plan and I manage their expectations by telling the beginners that we are first going to build a foundation before we build anything else. If they tell me they can only do a limited amount of sessions, then, after the initial instruction, we space them out so that I can get them to the point where they can go effectively on their own.
Let me be clear: what she is having you do is NOT "normal". There is no reason to push a beginner to that level of pain and soreness. Starting a resistance training program is a process--in the beginning only a modest training stimulus is necessary to see improvement. It is much more effective to start light and increase with frequent smaller steps. Then, when the time comes to push to a new level, the body is ready for it and the training is much more effective.
Beating someone up on day 1 doesn't get them into shape any faster--it just hurts more. It's irresponsible and inexcusable0 -
Your trainer is a f*cking idiot.
There is no reason on earth for a recreational lifter to do that many exercises for one general area -- ever. To do it at the beginning is beyond stupid--and, believe me, I've seen plenty of stupid.
There is no professional fitness organization that would endorse such an approach.
I find this to be a chronic problem with trainers--you pay them a lot of money and they feel like if they don't do something impressive on day 1, the client won't think he or she is getting their money's worth.
However, you must always match the workout to the ability and experience of the client. You wanted some lifting guidelines--there is nothing wrong with taking the first couple of sessions to focus on basic technique and to work at a lower intensity and volume while you begin the process of adaptation.
A trainer should have an overall plan for you and should explain that up front. I always tell my clients the game plan and I manage their expectations by telling the beginners that we are first going to build a foundation before we build anything else. If they tell me they can only do a limited amount of sessions, then, after the initial instruction, we space them out so that I can get them to the point where they can go effectively on their own.
Let me be clear: what she is having you do is NOT "normal". There is no reason to push a beginner to that level of pain and soreness. Starting a resistance training program is a process--in the beginning only a modest training stimulus is necessary to see improvement. It is much more effective to start light and increase with frequent smaller steps. Then, when the time comes to push to a new level, the body is ready for it and the training is much more effective.
Beating someone up on day 1 doesn't get them into shape any faster--it just hurts more. It's irresponsible and inexcusable
Agreed.
I am a certified personal trainer at a large athletic club
The trainer should be designing a plan depending on what your goals are. I start deconditioned clients off with a stabalaztion phase, 15 reps 2-3 sets. The 13, 14 and 15 rep should be getting harder with you maybe able to do 3 more or so. The exercises are also dictated by their fitness evaluation. Honestly I would ask for a different trainer.0 -
This is one of those subjects that gets almost as many different replies as their are respondents.
I had already been doing some lifting on my own before I started with a trainer. His day job is strength and conditioning coach at a D1 NCAA school. He also practices what he preaches. And he doesn't expect me to bench what he does. He warms up with 250+ :bigsmile: He benches over 400#. I only know this because I saw him doing his own workout. He never "shows off" when working with a client.
Each day was varied with a set of core warm up exercises.
Most lifts were set up with 3 sets of 8 reps. When 8 reps got easy we upped the weight.
Emphasis on building core strength as well.
Some resistance band exercises too.
He also adapted to the range of motion problem I have with my shoulder. So sit to stand squats instead of barbell squats. And machine squats.
He even let my daughter join our training sessions. That was really cool.0 -
If you're a beginner, I wouldn't have put you on a split program. Full body workout with rep range between 10-12 reps to get you accustomed to the exercise and to feel the right form. For a MINIMUM of 2 weeks might I add.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
And I agree.Your trainer is a f*cking idiot.
There is no reason on earth for a recreational lifter to do that many exercises for one general area -- ever. To do it at the beginning is beyond stupid--and, believe me, I've seen plenty of stupid.
There is no professional fitness organization that would endorse such an approach.
I find this to be a chronic problem with trainers--you pay them a lot of money and they feel like if they don't do something impressive on day 1, the client won't think he or she is getting their money's worth.
However, you must always match the workout to the ability and experience of the client. You wanted some lifting guidelines--there is nothing wrong with taking the first couple of sessions to focus on basic technique and to work at a lower intensity and volume while you begin the process of adaptation.
A trainer should have an overall plan for you and should explain that up front. I always tell my clients the game plan and I manage their expectations by telling the beginners that we are first going to build a foundation before we build anything else. If they tell me they can only do a limited amount of sessions, then, after the initial instruction, we space them out so that I can get them to the point where they can go effectively on their own.
Let me be clear: what she is having you do is NOT "normal". There is no reason to push a beginner to that level of pain and soreness. Starting a resistance training program is a process--in the beginning only a modest training stimulus is necessary to see improvement. It is much more effective to start light and increase with frequent smaller steps. Then, when the time comes to push to a new level, the body is ready for it and the training is much more effective.
Beating someone up on day 1 doesn't get them into shape any faster--it just hurts more. It's irresponsible and inexcusable
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
How much weight are you actually using? You're talking about reps but you don't say how much weight for each exercise. If they are assigning you too much and you're in pain - you're harming yourself. At that point, if they aren't listening...ask for a new trainer at the club you're attending. I would tell them (the new one) to reduce the weight amount. Are we talking 5 pounds, 10 pounds, 2 pounds? Are you being told to do 15 pounds, 30..more?
Every person is different so you may have given them the impression you wanted a seriously heavy workout. I'd tell them you want something simple and easy for you to do - fewer things to remember and just to vary it. It does seem like an unusual amount of exercises for one workout. My trainer generally does a mix and at the most it would be about 8 exercises but they aren't all weight exercises....abs....planks...mix of things to hit different areas and I never feel so sore that I can't move or anything...it's a good sore.0 -
Sounds like you got yourself a NASM cert lolAgreed.
I am a certified personal trainer at a large athletic club
The trainer should be designing a plan depending on what your goals are. I start deconditioned clients off with a stabalaztion phase, 15 reps 2-3 sets. The 13, 14 and 15 rep should be getting harder with you maybe able to do 3 more or so. The exercises are also dictated by their fitness evaluation. Honestly I would ask for a different trainer.0
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