Coaching & Mindset
Personal Trainer Imposter Syndrome, Part 1: Programme Design
In short: A fitness programme is simply the right exercises in the right order with the correct workload, volume, rest and resistance for the client, and knowing it is scientifically valid is what quiets the fraud feeling.
When I started out, and honestly for a lot of the years while I was becoming known as some kind of industry expert, programme design was the thing that tied me in knots. My brain likes to think a lot, and in detail, so I found it hard to reach a point where anyone could tell me where the research behind the programming actually came from.
Warm-ups, cool-downs, main sessions, exercise order, training techniques: it all seemed to be magically passed down from one generation of trainers to the next. Then corrective exercise became fashionable, then speed and agility, then the next new thing, and each was always ahead of the science. If I only listened to science I would be behind. And science doesn't even speak; it isn't a person. Every time someone told me something new, the research behind it turned out to be shrouded in fallacy. That frustration is exactly what led me to build a business that teaches useful research skills.
This blog, like the rest of my work, is aimed at people with limited time who want to spend most of it with their clients, but who also want to do things right.
What a programme actually is
Boil a fitness programme down to its parts and it is not mysterious. It is a list of exercises arranged in a specific order, with the correct workload, volume, rest and resistance. It is about selecting the right movements, setting the appropriate reps, adjusting the intensity, and building in enough rest to match the client's needs and goals. Get those elements right and you have an efficient path to progress, tailored to the person in front of you.
The components of building one
- Long-term client aspirations
- Medical and physical barriers or adaptations to consider
- Psychological considerations such as motivation and aspiration
- A plan to deliver the required work to the client
- A list of the right movements to make that work effective
- Individual sessions ordered for physical outcomes
- Individual sessions ordered for experiential outcomes
It is a journey, not a single session
Programming is not about one workout. It is about building a journey that evolves over time. Exercises can and should be adapted, improved or swapped as you go. What truly matters is the feeling and experience each client has while they train.
I aim to craft a compelling story within a programme, so every client not only makes progress but enjoys the process. A well-designed programme leaves people feeling accomplished, engaged and eager for the next session, turning each workout into something they look forward to.
Where the confidence comes from
You cannot write a programme that delivers a great experience and changes a client's fitness the way they want without first understanding that client. And to make use of what you learn in their interview, you need research skills. Knowing that the programme you have written is scientifically valid is a massive boost to your confidence, and it is the thing that quiets the voice telling you that you are winging it.
That fraud feeling is not asking you to know everything. It is asking for evidence that your choices are sound. Build the skills to find that evidence, and the feeling loses its grip.
In the next post, I go into detail on how to work in an evidence-based and consistent way.
Want to go deeper? Start with the Level 2 Gym Instructor.
View the course →Frequently asked
Why does programme design cause imposter syndrome?
Because much of what trainers are taught is handed down without a clear evidence base, leaving them unsure whether their choices are actually right.
What is a fitness programme, boiled down?
A list of exercises in a specific order with the correct workload, volume, rest and resistance, matched to the client's needs and goals.
Is programming just about one session?
No. It is about creating a journey that evolves over time, adapting exercises as needed while keeping the client engaged and progressing.
How do you build confidence in your programming?
By understanding your client properly and using research skills to know that what you have written is scientifically valid.
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