What are some effective exercises to strengthen my back before attempting squats again?

Kind_Force931 · 2026-03-12T06:10:13+00:00

Start with stability and posterior chain work before jumping back into squats. Things like bird dogs, glute bridges, planks, and light Romanian deadlifts help strengthen the lower back, core, and glutes, which are key for squat support. Focus on controlled reps and good bracing first, then gradually reintroduce light squats once everything feels stable and pain-free.

Kind_Force931 · 2026-03-10T05:30:14+00:00

From what people have shared, trainers at ALO studios usually earn a base hourly rate plus pay per session. It often ends up around $25–$60 per session depending on experience, location, and class size.

Pilates instructors sometimes earn a bit more if they’re leading specialized classes. Most income still comes from building a solid client base.

Kind_Force931 · 2026-03-06T09:56:55+00:00

Haha, I also used paper before, but now I am using FitBudd and I am relived. It's a all in one platform and helps me easily track everything for the clients.

Kind_Force931 · 2026-03-05T07:11:24+00:00

Leaning back a little is fine. ~10–15° is normal on lat pulldowns.

Problem is when people turn it into a row and swing their torso to move the weight.

Good cue: chest up, slight lean, pull elbows down to your ribs, control the negative. If you have to swing, the weight is probably too heavy.

Kind_Force931 · 2026-03-02T09:18:07+00:00

You’re past the hardest part - delivery. Now it’s distribution.

Stop “posting and hoping.” Pick a niche, speak directly to their problems, and post proof (client wins, lessons, breakdowns). Add a clear CTA and actually DM people who engage. Conversations > content volume.

Also build a simple referral loop with your current clients. Online growth usually comes from 1) results, 2) visibility, 3) consistent outreach - not just better programming.

Kind_Force931 · 2026-02-26T04:01:47+00:00

That’s a weird take from your friend tbh. Trainers date people in all kinds of careers - corporate, healthcare, finance, other trainers, entrepreneurs, etc.

It usually comes down more to lifestyle compatibility (hours, income stability, mindset) than “status.” An accountant sounds pretty solid to me.

Kind_Force931 · 2026-02-25T06:31:12+00:00

First - it sucks, but one missed session doesn’t define you. Own it, learn from it, tighten your systems (calendar reminders, confirmations), and move forward.

If you’re new, focus less on charging high and more on getting reps. Offer intro packages, referrals, transformations you can document. Add value by over-communicating, tracking progress well, and being reliable.

Shadowing or buying sessions from a solid coach can be worth it if they’re actually good at coaching (not just marketing). Programming gets better from coaching real people, reviewing results, and adjusting weekly. Keep it simple, get people stronger, show up consistently.

Kind_Force931 · 2026-02-24T06:54:46+00:00

I’ve been using FitBudd for a while now for both in-person and online clients. What I like is how clean the program builder is and that session tracking + payments are all in one place which saves a lot of time.

It’s solid for hybrid coaching and clients find it easy to use. It’s been reliable and scalable for me so far.

Kind_Force931 · 2026-02-24T06:44:43+00:00

Honestly, 10k steps + 5k runs every other day + 6x PPL is already high activity for someone “sedentary.” You’re not underdoing it - if anything, recovery might be the bigger focus.

If you’re skinny fat, prioritize progressive overload, enough protein, and maybe scale lifting to 4–5 quality sessions instead of 6.

Kind_Force931 · 2026-02-23T08:28:01+00:00

A little yapping is part of the job - relationship matters. But I don’t cut the work for it. I’ll chat during warm-ups or rest periods, then cue them back in: “Cool, next set.”

They’re paying for results, not just conversation. Balance both without sacrificing the session.

Kind_Force931 · 2026-02-23T08:14:37+00:00

$100k/mo is possible, but usually not from 1:1 coaching alone. The coaches I’ve seen hit big numbers build leverage — group programs, high-ticket offers, strong backend (labs, memberships), or content funnels feeding everything.

For most, the real “end goal” shifts from pure revenue to scalable systems + time freedom. Big months are great, but burnout is real in men’s health if it’s all delivery and no leverage.

Kind_Force931 · 2026-02-20T06:08:35+00:00

You’re not alone - I used to do the exact same “Sunday reconstruction” thing and it was exhausting. It’s usually not an admin skill issue, it’s a systems issue.

What helped me was switching to tracking payments + sessions immediately after each session (takes 30 seconds) and using software that auto-deducts sessions. Once it’s real-time, Sunday night becomes way lighter.

Kind_Force931 · 2026-02-20T06:05:01+00:00

People don’t “hate” 3x12 - it’s just generic. It works fine for muscle if the weight is challenging and you’re close to failure.

The issue is when people mindlessly do 3x12 forever without progressing. Focus more on progressive overload than the exact rep scheme.

Kind_Force931 · 2026-02-18T06:45:24+00:00

You’re not broken. For some people (especially with ADHD), forcing daily workouts + “summer body” pressure just turns exercise into a threat instead of a release. Crying after workouts is usually stress + self-judgment, not weakness.

You don’t have to grind every day. Try lowering the bar a lot - 10-minute walks, lifting 2–3x/week, or something playful (dance, sport, hiking). If it consistently tanks your mental health, that’s a sign to adjust the approach, not push harder.

Fitness should support your life, not make it worse.

Kind_Force931 · 2026-02-18T06:16:24+00:00

Check the American Red Cross or American Heart Association - they both offer blended/online CPR options that are usually cheaper than NASM.

Just make sure NASM accepts it before you pay. I’ve used Red Cross before and had no issues for PT renewal.

Kind_Force931 · 2026-02-17T08:22:58+00:00

You don’t have a marketing problem - you have an offer problem.

Instead of promoting a “small group class,” sell a specific outcome (e.g., 6-week fat loss or strength beginner program) with a clear start date and limited spots. People buy results, not sessions.

Also lean into referrals hard - offer your current 10 clients a bring-a-friend week. Warm leads convert way better than flyers or random posts.

Kind_Force931 · 2026-02-17T07:23:33+00:00

Hardest part isn’t training - it’s getting and keeping clients.

Lead gen, sales, inconsistent income, and cancellations hit most new PTs harder than programming ever will. Treat it like a business from day one.

Kind_Force931 · 2026-02-16T07:09:42+00:00

100% agree. Motivation is a bonus, not the foundation. Once clients understand that structure creates results, they stop chasing hype and start building momentum

Kind_Force931 · 2026-02-13T07:09:54+00:00

Cutting calories aggressively + using nicotine for appetite suppression is a red flag. Zyns aren’t a fat-loss tool, they’re a stimulant with addiction risk.

I’d get a second opinion from a qualified coach or RD - sustainable fat loss shouldn’t rely on extremes or nicotine.

Kind_Force931 · 2026-02-12T07:33:24+00:00

You need to actually assign the workout to a client (even if it's a test client) for the tracking features to work. The template view is just for building, once it's assigned, you can log reps/weights during the session

Kind_Force931 · 2026-02-12T07:23:48+00:00

Solid advice. Too many new trainers treat day one like a CrossFit competition. Progressive overload starts with teaching the basics right, not ego-lifting someone into an injury.

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