A Client’s Guide for Online Personal Training
Virtual training has come a long way in the last half decade. Technology has dramatically improved and trainers and coaches across the globe have adapted to offer their services online. These offerings are convenient as they remove the barrier of commuting to the gym. That said, there are a few considerations to make when establishing your home training space.
Choosing your space:
If you have the ability to setup your training space in a room other than your home office or bedroom, that is ideal. Changing environments can be a great way to switch into training mode and increase motivation. It also allows you a dedicated space to move, without having to convert a room back-and-forth to serve multiple purposes.
If you are using a multipurpose space, try to have your exercise equipment easily accessible so your setup process is quick and easy.
Try to choose a space with good lighting, natural or otherwise, especially if you are working 1-on-1 with a coach. This allows your coach to optimally see you move and be able to give you the best feedback.
Choosing exercise equipment:
You don’t need a lot to get started. Your body and a well-lit space will suffice. But if you are able to invest in some added tools, here are the ones to look into:
Kettlebells
These are extremely versatile tools. They can be used for increasing strength, mobility as well as cardiovascular capacity. They also don’t take up a lot of space in a home gym.
You will find kettlebells in a couple of different sizes and which one to get all depends on personal preference.
Sometimes companies will make kettlebells from smallest to biggest in relation to how much they weigh. For example an 8kg kettlebell may be made smaller than a 14kg kettlebell, which may be made smaller than a 32kg kettlebell. The size will increase as the weight increases. Smaller kettlebells may take up less space in your training room, but because of their smaller surface area they also tend to put more pressure on the forearm when using the kettlebell in the front racked position (a position that is recommended to learn since it’s the prerequisite for a lot of exercises). This can be less comfortable especially if you are a beginner in learning how to use this training tool.
The standard competition size kettlebells are all the same size regardless of their weight. Relating back to our example, the 8kg, 14kg and 32kg kettlebells will all be the same size. The surface area of the bell is larger and therefore is able to be distributed more evenly on the forearm and bicep in the front racked position which tends to be more comfortable. Another advantage of the standard size is it’s really good for movements like deadlifts as the bigger size allows for a more optimal body position when lifting it from the ground.
Which weight(s) should you choose?
We recommend 2-3 different weights. One lighter weight that you can strict press overhead for at minimum 3 repetitions (this typically being the most challenging of exercises, so if you’re able to do this then other exercises shouldn’t be an issue); one heavier weight for lower body movements as leg muscles are bigger and usually inherently stronger than upper body muscles; and one optional in between weight which can be useful for swings, cleans and snatches. The in-between weight is not necessary, as swinging exercises can also be performed with either of the other two weights depending on your skill level.
Resistance bands
There are a myriad of different bands out there. In terms of quality, it’s like anything else, price point usually matters.
If you are looking for durability, longevity and great design with handles, JC Santana’s bands are the way to go. We’ve had ours for 9 years and they are still going strong. They also offer the “Predator” bands which include three removable resistance bands per handle allowing you to moderate the amount of resistance and challenge depending on the exercise you are performing. They also have an anchor strap to attach them to a post, tree, door hinge or other anchor point.
If you are looking for cheaper options, you can find any number of different bands online, some with handles, some without. Here are some examples:
With Handles
How should you anchor your bands?
There are a few options here. You can purchase an anchor such as this one, use a tree, railing, solid door hinge, or recruit a willing partner to hold it for you.
TRX or Gymnastics Rings
The TRX or Rings are fantastic for pulling exercises. Pulling exercises are great for helping to improve posture and will assist you on the road to chin-up town.
How should you anchor your TRX or Rings?
You have options here as well. The TRX comes with an over-the-door attachment. Alternatively, a sturdy tree branch, soccer goal crossbar, or wall mount work. The rings work with the crossbar or a sturdy tree branch.
Dumbbells
Free weights are a great training tool. These are great for building muscle and challenging the body with external load. They allow you to do everything kettlebells do with the exception of swinging movements. Usually purchased in pairs, although not totally necessary.
Which weight(s) should you choose?
Similar to the answer above for the kettlebells, 2-3 different weights would be useful as it gives you somewhere to progress to. The lightest weight should allow you to strict press overhead for at least 3 repetitions.
Barbell
If strength is your main goal then the barbell can be a great choice as you are not limited to the amount of weight you can add to this tool.
It is definitely not the be all end all piece of equipment but the load capacity is very high. Keep in mind that certain bodyweight exercises can be equally if not more challenging than any externally loaded exercise.
Recovery tools
These tools are highly recommended to acquire. They will help you in your active recovery between training sessions. Foam rollers and balls help to mitigate pain, down-regulate the nervous system, reduce muscle soreness and keep the body feeling tip top. Our favourites are:
The Orb
RADballs
Trigger point roller
Other useful equipment
Stability balls
Sliders
Medicine balls
Sandbags
Yoga mat and/or padded exercise mat
Technological tools
Having worked with a long-standing client of 6 years via Skype, one difference-maker is setting up a larger screen like a computer monitor or TV screen. This way you’ll be able to see your coach really well, especially important when you’re learning new movements or exercises. Even better would be mounting your screen from a higher vantage point so that your coach is able to see your whole body and space and you’re not stuck constantly repositioning the camera on something smaller like an iPad.
If you were to only invest in two of the above items, we recommend the pairing of the kettlebell and the resistance bands because of their versatility and low space requirements. Recovery tools are also essential for ensuring a long and happy training life.
Besides good internet connection and a positive attitude, this is all you need for a successful online training experience!
