For a while, your client was making great progress toward their fitness goal<\/span> (be it increasing muscle mass, losing fat, getting stronger, etc.). But suddenly, it all stops. What do you do?<\/p>\n <\/p>\n Here\u2019s what most personal trainers would do. Thinking that the program is losing effectiveness for their client, they\u2019d start implementing changes: periodization, adjusting sets and reps, rest periods, and all the works. Now, doing so isn\u2019t wrong per se.<\/p>\n It may not be the wisest first course of action.<\/p>\n As an educated, certified personal trainer<\/span>, you should take a closer look at your client\u2019s adherence to the prescribed workout and nutrition recommendations.<\/p>\n How, though? That\u2019s what this article is for.<\/p>\n Here, we outline four things you should have your client track on their fitness journey so you get a clear picture of what they’re doing (or not doing) outside of your training sessions. This, in turn, uncovers crucial clues into why your client may not be progressing.<\/p>\n \u00a0<\/p>\n <\/span><\/span><\/p>\n If your client is straying away from your planned workout routine<\/span>\u2014and simply doing whichever exercise strikes their fancy in the gym (or, worse, skipping sessions altogether), it’s no surprise then that they do not see any progress, isn’t it?<\/p>\n To know if your client is cheating on your program, have them track their workout sessions. Make sure they log the following training variables in the process:<\/p>\n \u00a0<\/strong>Do you know (for sure) if your client is warming up appropriately before their training sessions? A proper warm-up routine can significantly help to boost your client’s range of motion and performance<\/span> during the actual exercise session.<\/p>\n Having your client note down their specific warm-up routine gives you insights on what else they could do to improve performance in the subsequent working sets.<\/p>\n \u00a0<\/strong>Let\u2019s say your client\u2019s goal is to put on muscle mass.<\/p>\n With the logged weights, sets, and reps, you\u2019d be able to determine if they\u2019re indeed hitting the optimal training volume (which you\u2019ve already determined beforehand) needed through their training sessions.<\/p>\n It also gives you a clear idea of whether they’ve been diligently progressively overloading<\/span>\u2014or not.<\/p>\n \u00a0<\/strong>Your client knows that it\u2019s best to rest at least three minutes between sets<\/span> for compound movements like the deadlift, bench press, overhead press, and squat.<\/p>\n But are they counting down the seconds\u2014or simply going whenever they \u201cfeel ready\u201d?<\/p>\n If it’s the latter, they’re hurting their performance and, in turn, the resulting muscle growth, thus highlighting the importance of getting your client to track their rest times.<\/p>\n If your client wants to lose weight, they\u2019ll need to eat in a calorie deficit. That\u2019s non-negotiable. But the problem here is, are they indeed eating in a calorie deficit, or do they simply think that they\u2019re doing so?<\/p>\n It\u2019s more likely than not the latter.<\/p>\n Considering that most people have a skewed perception of their actual calorie intake (i.e., severely underestimating the number of calories they’re eating), this isn’t surprising. At all.<\/p>\n Just so you know, research<\/span> suggests that even dietitians are susceptible to underreporting their actual calorie intake!<\/p>\n That\u2019s why you should encourage your client to track their food intake throughout the day. Have them log everything they put in their mouth\u2014including that scoopful of peanut butter they sneak right before leaving for work in the morning.<\/p>\n This way, you’d be able to calculate their actual calorie intake. And that may tell you why your client is failing to progress on the weight loss front.<\/p>\n A quick note: Food tracking (or calorie tracking) isn\u2019t necessarily suitable for all clients.<\/p>\n This applies especially to those with a history of eating disorders. Studies have found that the use of food tracking apps could be linked to disordered eating<\/span>. In other words, getting a client to track their food intake may increase the likelihood of an eating disorder relapse.<\/p>\n So, use your professional judgment here.<\/p>\n It\u2019s also important to note that your client doesn\u2019t have to track their calories for the rest of their lives.<\/p>\n You could help frame calorie-counting as a short-term practice that helps educate them on the energy level differences between foods (i.e., some foods are more calorie-dense than others)\u2014which, in turn, guides them toward making “smarter” food choices.<\/p>\n Non-exercise activity thermogenesis (NEAT) refers to the energy your client burns through everything they do that’s unrelated to sleeping, eating or sports-like exercise. Examples of NEAT include activities such as cooking, cleaning, fidgeting, walking, and even shopping.<\/p>\n It might not seem like it, but NEAT can have a substantial impact on your client’s metabolic rate and calorie expenditure.<\/p>\n Take this study<\/span>, for instance.<\/p>\n It reported that the number of calories burned from NEAT could vary by up to 2,000 calories a day between two individuals of similar size. Read that again: 2,000 calories!<\/p>\n Unfortunately, for a client losing weight, NEAT levels tend to decrease upon starting a diet<\/span> (scientists believe the body could be entering an “energy-conserving state”).\u00a0<\/p>\n Even worse news: The reduction in energy burned through NEAT continues to increase at a quicker rate the longer your client stays in a calorie deficit.\u00a0\u00a0<\/p>\n This can eventually lead to a point where your client is burning so few calories through NEAT that they’d end up taking themselves out of a deficit. This could explain why their weight is staying constant instead of decreasing.<\/p>\n An easy way to boost your client\u2019s metabolism and progress? Get them to track their daily steps. It\u2019s a strong indicator of their NEAT levels.<\/p>\n In general, your client should be aiming anywhere between 7,000 to 9,000 steps daily. They should also be keeping up with this step-count throughout their dieting period.<\/p>\n Could your client be failing to see progress because they\u2019re overtraining?<\/p>\n For context: Overtraining<\/span> describes the phenomenon where a client experiences a decrease in exercise performance because they\u2019re working out too much\u2014and too intensely\u2014while failing to get in recovery.<\/p>\n Luckily, you can determine if your client is indeed overtraining<\/span> by getting them to track the following:<\/p>\n It may also be worth having your client track their motivation levels.<\/p>\n Having insight into how their enthusiasm for working out changes according to your prescribed workout plan can help you better adjust the programming to suit their likes and dislikes\u2014in turn, boosting long-term adherence and building your confidence as a personal trainer<\/span>.<\/p>\n Remember:<\/span> Don\u2019t be too eager to change up the workout programming when your client seems to be stuck. Take a step back and assess the situation carefully. Any adjustments you make from here\u2014if any are indeed necessary\u2014will be much more meaningful.<\/p>\n \u00a0<\/p>\n \u00a0<\/p>\n<\/div>\nWorkout Details (Weights, Sets, Reps, etc.)<\/h2>\n
Warm-Up Routine<\/h3>\n
Weights, Sets, and Reps<\/h3>\n
Rest Times<\/h3>\n
Calorie Intake<\/h2>\n
Daily Steps<\/h2>\n
Mood, Energy Levels, and Appetite<\/h2>\n
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Takeaway<\/h2>\n
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<\/span><\/span><\/p>\nReferences<\/h2>\n