Focus Health & Fitness 30-Minute Trial Personal Training Session – Trainer Guide

Purpose of the Session

A trial session is designed to:

• Build rapport and trust
• Understand the person’s goals and background
• Demonstrate our coaching style
• Give a positive first training experience
• Show how we can help them progress

The goal is not to deliver a huge workout, but to show how personalised coaching supports their goals.

1. Welcome & Session Introduction (3–5 mins)

Make the person feel comfortable – get them warming up and set expectations early.

Say something along the lines of:

“Today isn’t about giving you a huge workout. It’s about giving you a feel for our training style, learning about your goals, and showing how we can tailor things to you.”

Then begin a relaxed conversation.

Ask:

• What made you decide to book a session? (refer to their pre-exercise questionnaire)
• What would you most like help with right now?
• Have you done much training before?

2. Goals & Background (3–5 mins)

Clarify:

• Main goal (fat loss, strength, fitness, mobility, health)
• Training experience
• Current challenges

Ask:

• If everything went well over the next 6 months, what would you like to achieve?
• What has stopped you achieving that so far?

3. Movement (5 mins)

Use simple, approachable exercises to observe movement.

Beginner Options

Choose 3–4:

• Lat pulldown
• Leg press or squat to box
• Seated chest press
• Step-ups
• Farmer carry
• Basic core (plank / dead bug)

Focus on making them feel comfortable and capable.

Experienced Options

Choose 3–4:

• Goblet squat
• TRX row or dumbbell row
• Dumbbell bench press
• Dumbbell deadlift
• Walking lunges
• Cable core work

Focus on movement quality and control.

4. Personalised Mini Workout (12–15 mins)

Deliver a short, appropriate – tailored workout from a suitable template.

Beginner Example (2–3 rounds)

• Leg press or squat to box
• Lat pulldown
• Seated chest press
• Farmer carry
• Plank

Keep intensity moderate.

Goal:
Client leaves feeling confident and encouraged, not exhausted.

Experienced Example (2–3 rounds)

• Goblet squat or split squat
• Row (TRX or dumbbell)
• Dumbbell bench press or push-ups
• Romanian deadlift
• Core exercise

Optional finisher:

• Bike intervals
• Sled push
• Ropes

Goal:
Show you can challenge and progress them.

5. Wrap-Up (3–5 mins)

Ask:

• How did that feel today?
• What did you enjoy most?

Then briefly explain:

“We focus on structured training, consistency, and helping you progress safely.”

Keep it conversational, not salesy.

6. Close Framework (3–5 mins)

Step 1: Reflect

Summarise their situation:

“From what you’ve said, it sounds like you want to improve your (goal) and consistency has been the main challenge.”

Step 2: Recommend

“What we typically do is build a simple, structured plan and help you stay consistent.”

Step 3: Guide

“I think you’d do really well starting with (e.g. 2 sessions per week).”

Step 4: Ask

“Would you like help with that?”

Pause and let them respond.

Step 5: Respond

If yes:

“Great — let’s get you set up.”

If unsure:

“No problem — what are your thoughts?”

Key Principles

• The workout is not the product — coaching is
• Match the client’s experience level
• Build confidence for beginners
• Provide challenge for experienced clients
• Leave them feeling positive and wanting more

Success Measure

A successful trial session leaves the person thinking:

“These people understand me and can help me achieve my goals.”

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