Brisbane Personal Trainer | Want to Transform Your Physique in 90 days?

1. You're New to Exercise and Don’t Know Where to Start

If you’ve never followed a structured workout plan before, it’s easy to feel lost in the gym. Walking in without a plan can lead to ineffective workouts, wasted time, and even the risk of injury.

A personal trainer will design a tailored program that aligns with your goals, teaches you proper exercise form so that you can get the adaptations you want, and builds your confidence so you can navigate workouts effectively.

Granted some people can work this out on their own using YouTube or reading online. There are many resources to do this.

But I would caution that the time it takes to sort through all the conflicting information out there, learn and implement this all by yourself can take years to get right if at all.

Having a PT to tell you what to do based on years of experience will save you a lot of time, reduce injury risk and get you results faster.

2. You’re Not Seeing Results Despite Consistent Effort

Have you been exercising regularly but still feel like your progress has stalled?

Whether your goal is fat loss, muscle gain, or increased strength, progress requires strategic programming, progressive overload, and proper nutrition.

This includes the 3 pillars of Body composition are...

Nutrition
- Without nutrition you may get stronger and will train consistently but you won’t lose fat
Weight training
- Without weight training you may lose fat consistently but you will also not gain muscle and potentially lose muscle leading to a skinny look.
Consistency
- Without consistency you may have the best training and nutrition program in the world but you won’t do them long or consistently enough to see any results.

Without all 3 at the same time your results will suffer, if your goal is to improve your body composition.

3. You Lack Motivation and Accountability

Staying consistent with your workouts can be tough, especially when life gets busy. Skipping one session can quickly turn into missing weeks of training.

A big part of a personal trainer's role is to keep you accountable, ensuring you show up and stay committed.

It may sound obvious but actually doing the program and being consistent is going to reap massive benefits over the long-term.

Rather than trying to do something that is unsustainable only for the short term.

Knowing someone is tracking your progress and expecting you to put in the work makes a huge difference in maintaining accountability.

This is similar to when your parents told you to brush your teeth. At first you didn’t want to but overtime external accountability turned into an internal habit.

Now I would say most people brush their teeth.

The same thing happens with a Personal trainer.

"Charlie is not only a great trainer but also a fantastic motivator and mentor. His positive energy and constant support have helped me stay motivated and focused." - Elias CL ⭐⭐⭐⭐⭐

4. You’re Struggling with Proper Form and Technique

Executing exercises with “Correct Form” all depends on what you're trying to achieve.

What muscle group you're trying to target more or less of.

Injuries occur when a muscle tissue or tendon comes under too much load at once (think full tear) or overtime not allowing it to heal completely (Think tendonitis etc).

The key to prevent these injuries is to place a load that is stimulating enough on the muscle group we want to get stronger, bigger etc.

Using different form in lifting can help us achieve this.

Typically when form breaks down this means the target muscle group has fatigued and other muscle groups have to pick up the slack. If the other muscle groups are not adapted to the load then injuries can occur.

A PT will help to prescribe the correct loads, progressions and exercises to get the targeted muscle group to adapt.

5. You Have a Specific Goal with a Deadline

Are you training for a wedding, vacation, competition, or special event?

If you have a timeline for achieving a fitness milestone, a personal trainer can help create a structured plan with measurable progress checkpoints to ensure you reach your goal efficiently.

For example…

Janos Wanted to lose 8kg in 8 weeks.

So we created a nutrition & resistance training plan for him to lose this weight.

We agreed on a 1% BW loss per week which is on the more aggressive side when it comes to weight loss.

But he knew this and was happy to push it.

It’s important to note that weight loss in between 0.5-1% is a good range. However you must determine for yourself how aggressively you want to lose fat, is that rate sustainable for you, How long do you want to do this for, and how are you going to transition this into a sustainable lifestyle to keep the weight off.

Dieting too hard can result in binging, re-gaining and loss in motivation, so picking a lower rate may be better depending on your goals.

Next we assigned training day calories and non training day calories.

This is because generally speaking you will need more carbohydrates on training days so that you can fuel your muscles with glycogen, glycogen is the preferred energy source for higher intensity resistance training sessions to build muscle.

Once the calories had been assigned he needed a resistance training program that suits his lifestyle.

The split we used was…

M - upper

W - Lower

F - Full body

3 x per week Resistance training week

This allowed us to hit all muscle groups 2x.

Generally for a complete beginner hitting your muscle group 1x a week is enough depending on the intensity and volume in that 1 session.

However since Janos already had some training experience 2x a week with about 4-6 sets per muscle group was a good starting place.

Starting the training Block with high volume and lower intensity is best to prevent overuse injuries, develop movement coordination and efficiency while building muscle.

After an 8 Week period Janos lost 8kg exactly while gaining muscle mass.