Client: Initial Consultation
The client, a woman in her 50s, came to our Wellington location in 2011 looking to stay fit, get strong and maintain her strength and mobility. Due to the pandemic and lockdowns, the client had to move their sessions online. They knew that some movement with the limited equipment available was better than no movement. So she asked her trainer, Catherine, to create a workout plan that would allow her to stay consistent with her (now) 10 years of personal training.
Trainer: Programming
Catherine was the key 1 trainer for this client and therefore responsible for adapting the client’s previous program to their home-gym set-up. The client initially had 2 3lbs dumbbells, an exercise mat and a bottle of windshield washer fluid to use.
This was a stark contrast to what the client was doing before the lockdowns. This client had been using the full extent of the equipment available at the gym from trap bars for deadlifts, to barbells for back squats.
Keeping in mind that this client’s goals were to stay fit and mobile, Catherine switched the focus to mobility and bodyweight workouts. They stuck with this for as long as they could. However, as the lockdowns wore on and the client was unable to return to the gym, she decided to purchase 10lbs dumbbells and resistance bands to allow the training to progress beyond bodyweight workouts.
Here is a sample week of the client’s current program:
| Week 1 | |||
| Exercise | Sets | Reps | |
| Day 1 | March 1 | ||
| A | Halo to Squat (DB) | 3 | 6-6 |
| A | Curl & press | 3 | 10@10 |
| A | DeadBug with DB’s | 3 | 10@10 |
| B | SL RDL | 3 | 10@10 |
| B | Band rows | 3 | 12 – red band |
| B | V sit with DB | 3 | 12@10 |
| Day 2 | Mar 8 | ||
| A | Forward Lunge | 3 | 10@10 |
| A | Curl and Press | 3 | 10@10 |
| A | Mountain Climbers | 3 | 30s X 3 |
| B | DB RDL | 3 | 12@10 |
| B | One arm row DB | 3 | 12@10 |
| B | Leg lowers | 3 | 10 – 4s neg |
Client: Results
Since working with Catherine throughout the lockdowns, the main result for this long-term client was they maintained their motivation. This client has been with Free Form Fitness for 10 years, training 2x/week consistently for that time and despite this being years of habit-forming, they didn’t want to risk taking a break and finding it difficult to come back. So, even though this client wasn’t able to do the “big lifts” at home, Catherine was able to modify the workouts so that the client would be ready to return to the gym feeling strong, mobile and fit.
Looking ahead, Catherine will continue to focus on the client’s endurance. They’ve found that using the staircase is a great way to incorporate more cardio exercises into the workout. And finally, this client will continue to reap the benefits of regular exercise and will maintain that same level of consistency and motivation into the future.
