Beginners always get autonomy over their workouts.
Whenever a complete beginner walks through my door seeking help, I allow them to have autonomy over their training. Of course, a screening session takes place first; this allows me to design a program that prescribes the correct exercises based on their current needs and abilities. But after that, it’s over to them.
When I say it’s over to them, I’m referring to the speed, intensity, and overall atmosphere of the session. Believe it or not, there’s quite a bit of research on exercise, health, and behavior change. Studies show that the preferred training intensity, style, and environment play a key role in fostering positive behavior changes in physical activity. The research suggests that, for someone to take their first steps towards physical activity, it must be enjoyable, mid-to-low intensity, and preferably take place in a group setting where social interaction can occur.
This might sound counterintuitive to what we typically associate with exercise, I know. But it’s been proven that when complete beginners first think about exercise, they often hold the misconception that it’s only for people who already know what they’re doing. This can lead to feelings of anxiety, fear, and low motivation, even though they’re well aware that the benefits of physical activity far outweigh the drawbacks.
That’s why it’s my job to make sure that when someone walks through my door to train, they want to come back—not because they feel they have to, but because they genuinely want to. Once the exercises are ready and they’re prepared to learn new skills and focus on their fitness, I let them set the pace. If they choose to perform an exercise and I know they can push further but don’t want to, I simply wait until they feel confident enough to try again.
It takes time to build confidence in the gym, and it also takes time to adjust to new environments. When beginners first come to my training facility, they need to get accustomed to several things before they can even focus on their workouts. First, I operate 90% of my business in a semi-private training format, meaning they’ll be training alongside 2-3 other clients. This structure fosters social interaction during sessions and helps cultivate a relaxed but focused environment among like-minded individuals.
They also need to adjust to being told what to do, which is unfamiliar territory for many adults. In fact, many haven’t been told what to do in a long time, and suddenly, I’m instructing them on how to move, where to go, what to eat, and essentially reshaping their lifestyle. Since what I’m asking them to do has such a significant impact on their lives, it’s crucial that I approach this gradually, allowing them to dictate the pace with a client-centered approach.
Some clients take longer to adapt than others. Some adjust quickly, while others, who may already be experienced, simply want a professional coach to take the reins. But for beginners, especially, achieving consistency, adherence, and meaningful change requires that the experience be enjoyable and self-led at the outset.
That’s why, as a coach, I don’t force people to do things they’re uncomfortable with. Similarly, I don’t make them lift weights they’re not ready for or push harder than they feel capable of. These things come in time—it’s a gradual process. Until clients have consistently shown up for at least six months and proven that their attitudes, behaviors, and mindsets toward physical activity have changed, I let them set the pace and show me how they prefer to approach their training.
