Personal Training for Beginners in Phoenix: What Your First Month Looks Like

Most of the women who message me about training start with some version of "I've never really done this before." That's fine. It's actually the best time to work with a coach, because you don't have years of bad habits to undo.

I've coached for 17 years and worked with more than 1,300 athletes, and the beginners are some of my favorite people to train. Here is exactly what your first month looks like when you train with me in Phoenix.

Do you need to be in shape before you hire a personal trainer?

No. Getting in shape is what the trainer is for. You don't need to lose weight first, learn the machines first, or "get your cardio up" before you start. I meet you where you are on day one and build from there.

If you feel nervous walking into a gym, that's normal. Most people do. Having someone tell you exactly what to do next takes most of that feeling away within a couple of sessions.

What happens at the first session?

Your first session with me is free, and it's a real training session, not a sales pitch. It goes like this:

1. We talk. What do you want? Stronger, leaner, your first pull-up, back to how you felt a few years ago. I also ask what your week looks like, because the plan has to fit your life.
2. I watch you move. A few simple movements like a bodyweight squat, a hinge and a push. This tells me where to start you, and nothing is a test you can fail.
3. You train. We go through a short workout together, so you know what working with me actually feels like.

You leave knowing what the next few weeks look like.

What do weeks two to four look like?

The main lifts are some version of a squat, a hinge (like a deadlift or hip thrust), a push, and a pull. Those four patterns cover most of the muscle in your body. If you want the full breakdown of them, the beginner lifting guide goes through each one.

How heavy will you lift in the first month?

Lighter than you expect, on purpose. The goal in month one is to own the movement. Once your form is consistent, adding weight is easy and safe. When people jump ahead to heavy weight, form breaks down and they get hurt or quit.

That said, almost every beginner I train is surprised how fast the numbers go up early. A lot of that early progress is your body learning the movement, and it's a great feeling.

How many days a week should a beginner train?

Two or three. Two good sessions a week, every week, beats five sessions one week and zero the next. I'd rather you pick a schedule you can actually keep. There is a longer answer in how many days a week to lift.

Is small group or 1-on-1 better for a beginner?

Both work. Here's how I'd think about it:

• 1-on-1 is just you and me. Every minute is built around you. It's a good fit if you're very nervous, coming back from an injury, or you want the fastest start on form.
• Small group is up to four people with one coach. You still get coached on every set, and a lot of women like having others training next to them. It also usually costs less per person.

We decide together after your free session. You don't have to know the answer before you walk in.

What should you bring to your first session?

• Comfortable clothes you can move in and regular athletic shoes.
• A water bottle. In a Phoenix summer, drink before you even get in the car.
• Anything I should know about: old injuries, surgeries, or anything your doctor has told you to avoid.

That's it. No special gear, no supplements, no meal plan required on day one.

What results can you expect after a month?

You'll know the main lifts, you'll be lifting more than you did in week one, and you'll know your way around the gym. Most people also say they feel more confident walking in.

What I won't do is promise a number on the scale. Fat loss depends a lot on food and sleep outside the gym, and everyone's body responds differently. We can work on those too, but I'd rather be honest about it up front.

Where I train in Phoenix

I coach in person at TG The Gym, 3901 E Thunderbird Rd, at the corner of Thunderbird and 40th Street in North Phoenix (85032). I also train people who live in Paradise Valley and Scottsdale. If you want to see the options or book your free session, everything is on my personal training in Phoenix page.

If you're wondering what training costs before you reach out, I put together what personal trainers in Phoenix charge, with the market ranges.