What You Should Do Before and After Personal Training 

front door

Working with a personal trainer can help you get the most out of your exercise time. Whether you’re working out to shed body fat and achieve weight loss goals or you need help creating a fitness program that works for you, the expertise of a trainer is invaluable. 

Any trainer will tell you the physical activity you do in the gym is only one part of a successful fitness program. Your habits before and after personal training also make a difference to your results and overall well-being. Implementing pre- and post-workout healthy behaviors into your routine can help you get the most from time spent in fitness facilities with your trainer — and help you see long-lasting results more quickly.

Follow these tips from Atlanta’s reliable personal trainers before and after personal training sessions to get the most out of your gym time, whether you’re an experienced exerciser or just starting on your path to wellness

Getting Ready for Personal Training 

With any physical activity, preparing physically and mentally is critical to a successful workout. An effective pre-workout routine helps you power through crunches, squats, and lunges, reducing fatigue and your risk for an injury. A half-hearted workout won’t do as much for your health or weight loss goals, so take the following steps so you can give your all.

Drink Water 

Hydration is just as important before personal training sessions as it is during and after the workout. Most people should drink about 20 ounces of water two to three hours before their session to prevent dehydration, which can cause muscle cramps, fatigue, and dizziness. Don’t drink too much pre-workout, though, to prevent bathroom break interruptions. 

Eat a Healthy Snack 

A light snack before and after personal training can help you stay fueled and energetic. Although you should avoid overeating before a workout, a healthy snack that combines protein and complex carbohydrates will give you the energy you need to power through a rigorous training session. Try a piece of fruit (apples and bananas are great choices), a protein shake or bar, or a slice of whole-grain toast with almond butter for the right mix of nutrients.

Prioritize Sleep

Sleep and workouts may not seem like they go together, but getting plenty of rest is important to your well-being. Trying to work out when you’re tired can keep you from putting in the most effort and leave you vulnerable to injury. Inadequate sleep is also associated with overeating. When you’re tired, your body produces more hunger hormones, so you’re at risk of overeating and sabotaging your hard work in the gym.

Warm Up

Your personal trainer will make sure you complete a dynamic warmup before your workout. This type of warmup gets your heart rate up, increases body temperature, and prepares your muscles for what’s to come. Don’t skimp on the warmup, or do it half-heartedly. Otherwise, you’re denying yourself a great session. 

Winding Down After a Personal Training Session 

While hydrating and eating a healthy snack are important before and after personal training, a few other post-workout habits will help keep you on track to your goals and get the most from fitness programs. These important routines can help you continue to burn body fat long after the workout, maintain your energy, and avoid soreness.


Stretching after a workout helps your muscles cool down, slows down your heart rate, and prevents stiffness and soreness. Stretching while your muscles are still warm improves mobility and range of motion and also gives you a chance to reflect on your workout.

Debrief with Your Trainer

While you stretch, talk with your trainer about your workout and how you feel. It’s helpful to record your workout to track your progress, so try keeping a log to help you continue to challenge yourself by reviewing your workouts and how they felt. 

Hydrate and Eat

It’s even more important to drink water and have a snack after a workout. Not eating right away can make you extra hungry later, so have a healthy snack to avoid making poor choices later. Choose a snack with plenty of protein and complex carbs to help rebuild muscle and restore your energy.

Shower and Change

A cool shower after an intense workout lowers body temperature faster, which may reduce soreness later. Cleaning up and changing also eliminates bacteria from your skin that can cause rashes and breakouts, as well as odor. At the very least, change out of sweaty workout clothes.

Get Better Results from Your Personal Training Sessions

Following these habits before and after personal training sessions helps you get the most from a custom fitness program. As you’re measuring training progress, you’ll see that this extra effort pays off. For help achieving your fitness goals, call The Rack Athletic Performance Center at (678) 626 7225 or fill out our online form to schedule a consult with one of our trainers today. 

Similar Posts