TRAINER TIPS | GET THE MOST FROM YOUR SESSION

T H E “ 23-1 ” RU L E
1 hour in the gym to make progress, 23 hours in the rest of the day to undo that progress.
Here are some tips to help you get the most out of all 24 hours.

AT THE GYM (1 HOUR)

VISUALIZE SUCCESS AND POSITIVE

FOCUS ON TODAY’S WORKOUT SELF-TALK
AND WORKING HARDER THAN
YOUR LAST SESSION “I can do this
“I am fit”
workout”

BE HONEST. ASK QUESTIONS TRUST THE PROCESS:

RESULTS AND SUCCESS
TAKE TIME

THE REST OF THE DAY (23 HOURS)

PLAN YOUR DAY FUEL YOUR TRAINING

• Pack workout clothes, meals, etc. • Follow good nutritional habits

• Deal with potential roadblocks • Consume adequate amounts of
before you get to them protein to aid recovery

GET SOME SLEEP STAY HYDRATED

• 7 – 9 hours of deep, restful sleep • Start with consuming 8 x 8

allows repair of tissue damaged oz cups of water per day and
during training monitor your hydration from
there

FITNESS GOAL:
TRAINER NAME:
PHONE:
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 TRAINER TIPS | GET THE MOST FROM YOUR SESSION
TIPS FOR A SUCCESSFUL TRAINING SESSION
Committing to training with a Personal Trainer is a great
step towards reaching health and fitness goals. Here are some
things for clients to consider to get the most out of training
sessions:
WHO DOES WHAT?
Together
One of the first steps to take when preparing to embark on
a training program is to set goals. Training without goals is like
driving without a destination or map. Goals not only provide
an end outcome of training, they help give direction and
motivation. Here are some things to consider when setting
goals:
• Find the “why”
○○ Finding the “why” behind goals gives insight
into the emotional aspect of training. The “why”
can be a huge motivational factor for clients
who are struggling with commitment.
• Make goals S.M.A.R.T.
○○ Specific – identify a specific, primary long-term
training outcome along with short-term goals
that include both process and performance
goals.
»» A client has a high degree of personal
control over process goals. These goals may
include using proper exercise technique or
bringing a positive attitude to the training
session.
»» Clients have less personal control over
performance goals and may invoke a degree
of internal motivation. An example of a
short-term performance goal is to lose 4 lb
of body fat on the way to attaining a long-
term goal of 20 lb.
○○ Measurable – make the goal measureable.
For example, saying “I want to feel better” is
subjective and difficult to measure.
○○ Action Oriented – the goal should encourage
consistent action on behalf of the client.
○○ Realistic – a realistic goal should have ~50%
chance of success (Kubitz, K.A., 1996) and take
into consideration a client’s ability and need,
as well as time constraints and resources (how
often can the client exercise, what other time
commitments do they have, etc.).
○○ Time Bound – goals should have a specific
deadline to reach; with regularly planned
reassessment of short-term goals on the way to
long-term goals.
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The Trainer
The trainer will make the plan based off of the client’s goals,
abilities, and time constraints.
The Client
The client brings the effort and attitude required for success.
THE “23/1” RULE
The “23/1” rule refers to the 1 hour of the day spent in the gym
and the 23 hours in the rest of the day. Even the perfect plan
and perfect execution in the 1 hour per day spent in
the gym can be undone by how the other 23 hours in the
day are used.
Here are a few basic steps to get the most out of all 24 hours:
At the Gym (23/1)
Arrive Early
One of the first roadblocks that many clients run into is
showing up on time. While showing up late to a single
training session might not pose a significant problem, being
consistently late to training sessions can make accomplishing
long-term goals significantly more difficult. Planning to show
up early allows time for life’s little surprises like traffic or
weather that can cause delays when trying to get to the gym.
Be Mentally Prepared
Using imagery, visualization, and self-talk can help increase
self-efficacy and improve motivation and quality of training
(Jackson, 2010). Increasing self-efficacy can be especially
important for clients who are new to training.
Trust the Process
One of the most difficult aspects of training for long-term goals
is trusting the process. With the increase of information readily
available on the Internet, clients can easily get caught up in the
program hopping madness. Clients should be reminded that
long-term goals take time and consistency to accomplish. One
strategy that can help clients stay committed to a program
over the long-term is to have short-term goals along the way.
Accomplishing short-term goals allows clients to see and feel
progress and increases trust and adherence to the process.
Be Honest
New clients may be nervous about asking questions
about things that seem like, common sense to everyone
else in the gym. Whether its acronyms on their training
sheet, technique on a new exercise, or terminology
used by the trainer, it is important for clients to know
that it is always ok to be open and ask questions if
they are unsure about an aspect of training.
 TRAINER TIPS | GET THE MOST FROM YOUR SESSION
Another important reason for honesty is the 23/1 rule. The
trainer only has 1 hour per day to help the client in person. The
other 23 hours of the day, the client is on their own. If the client
can’t be honest about steps they are or are not taking towards
their goals during the vast majority of the day, it can make it
very difficult for the trainer to make an effective plan.
It is important for trainers to let clients know that honesty is
essential to reaching their goals.
The Rest of the Day (23/1)
Plan Out the Day
This step is one of the simplest to take and can make a huge
impact on a client’s ability to make progress. Clients should be
encouraged to take a couple of minutes before bed and plan
out the following day and set aside anything they will need:
• Gym Gear
○○ If they are planning on training, pack
appropriate shoes, clothing, and anything else
they will need to have for a successful training
session.
»» This step can be particularly helpful if the
client struggles with nutrition. Packing or
planning out meals for the day can help
them avoid making poor nutritional choices
like unhealthy snacks or fast food.
○○ Make sure all basic daily items are easy to find in
the morning. Having items like keys, wallets, and
purses in an easy to find place can help avoid
stressful situations early in the morning and help
ensure a better start to the day.
Make Sleep a Priority
Research has shown that increasing exercise levels also
increases the need for quality sleep (Kubitz, K.A., 1996).
Allowing increased amounts of sleep is vital to recovery
because our bodies use times of deep sleep to repair damaged
tissues (Kubitz, K.A., 1996). The importance of sleep to
successful training cannot be overstated.
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While most people have heard the general recommendation of
sleeping at least 8 hours per night, this recommendation is a
general average and may not be correct for you—especially if
you are exercising regularly (Kubitz, K.A., 1996). There are some
simple steps that clients can take to help ensure the quality
and the amount of sleep meet their needs (Walters, 2002):
• Have a routine
○○ Try to go to bed at the same time each night
○○ Avoid bright lights like TVs and computer
monitors as you get closer to going to bed
»» Use this time to prepare anything that will
be needed for the next day
• Find their optimal amount of sleep
○○ A client might need more sleep if:
»» They find it easy to fall asleep when given
an opportunity throughout the day
»» They feel tired most mornings
»» They find themselves trying to catch up on
sleep on the weekends
• Optimize their sleep environment
○○ Clients should make sure their sleeping
environment is dark and cool
○○ Avoid watching TV, reading, or eating in bed
REFERENCES
1. Jackson, D., How Personal Trainers Can Use Self-Efficacy
Theory to Enhance Exercise Behavior in Beginning Exercisers,
Strength and Conditioning Journal, 2010. 32(3): p. 67-71.
2. Kubitz, K.A., Landers, D.M., Petruzzello, S.J., Han, M., The
Effects of Acute and Chronic Exercise on Sleep: A Meta-Analytic
Review. 1996. Sports Med. 21: p. 277-291.
3. Walters, P.H., Sleep, the Athlete, and Performance, Strength
and Conditioning Journal, 2002. 24(2): p. 17-24.