How often should you meet with a personal trainer? It’s not a one-size-fits-all question. Some people show up three times a week and feel like they’re racing ahead. Others come once a month and wonder why nothing changes. The truth? Your ideal schedule depends on what you’re trying to achieve, how much you can afford, and how well you stick to things on your own.
If you’re trying to lose 20 kilos, you’ll need more hands-on help than someone just looking to get stronger for weekend hikes. People aiming for major weight loss or muscle gain usually benefit from meeting 2-3 times a week, especially in the first 6-8 weeks. That’s when your body’s learning new movement patterns, and a trainer can catch form errors before they become habits.
Research from the American Council on Exercise shows that people who trained with a certified professional at least twice a week for 12 weeks lost 50% more body fat than those who worked out alone. Why? Because consistency matters more than intensity. A trainer keeps you showing up, even on days you’d rather skip.
On the flip side, if your goal is maintenance-staying active, keeping your back pain under control, or just feeling better in your clothes-once a week or even every other week might be enough. You’ve already learned the moves. Now you just need someone to check in, tweak your plan, and keep you motivated.
Not everyone has the discipline to follow a workout plan without someone watching. If you’ve tried working out alone before and ended up skipping sessions, watching Netflix instead of doing squats, or doing the same 10-minute routine every time, then you need more frequent sessions.
Trainers don’t just teach you how to lift. They teach you how to stay on track. They notice when you’re slacking, adjust your plan when you hit a plateau, and push you just enough to break through without burning you out. If you’re the kind of person who needs accountability, aim for two sessions a week. You’ll build momentum faster.
But if you’re self-motivated, have a solid routine, and know your way around a dumbbell and a treadmill, then once a week is plenty. Use that session to review progress, update your program, and get feedback on your form. The rest of the week? You’ve got this.
Let’s be real: personal training isn’t cheap. In Perth, a single session can cost anywhere from $60 to $120. If you’re paying $80 a session and meeting three times a week, that’s $960 a month. That’s more than most people spend on groceries.
But here’s the thing: paying for more sessions doesn’t always mean better results. A 2023 study from the University of Western Australia tracked 200 clients over six months. Those who trained twice a week lost the same amount of weight as those who trained three times-but they saved nearly $1,200 over the same period. The key wasn’t frequency. It was consistency.
Instead of booking three sessions a week, try two sessions plus one self-guided workout you log and send to your trainer for feedback. Many trainers offer this hybrid model now. You get the structure, accountability, and expertise you need, without the full cost.
The best trainers don’t keep you on the same schedule forever. They adjust based on your progress. Think of it like this:
This phased approach isn’t just smart-it’s what most successful clients do. They start strong, then taper off as they gain confidence. It’s not about needing your trainer forever. It’s about using them as a launchpad.
You don’t need a trainer every week to get results. Many people in Perth use group training, online coaching, or even free community fitness programs. Some gyms offer “check-in” sessions where you pay a flat monthly fee ($30-$50) and get one 30-minute review per week with a trainer. That’s enough to stay on track.
Apps like StrongLifts or Nike Training Club can give you structured workouts. But here’s the catch: they can’t correct your form. So if you’re doing heavy lifts, book one session every 3-4 weeks just to make sure your knees aren’t caving in or your back is rounding. A single $80 check-up every month can prevent a $5,000 physio bill later.
Here’s when you should call your trainer and say, “I need more help.”
If any of these sound familiar, it’s not about being lazy. It’s about needing better guidance. More sessions might be the answer.
And here’s when you can safely reduce your sessions:
If you’ve reached this point, you don’t need a trainer to hold your hand. You need one to keep you sharp.
Sarah, 38, from Subiaco, started with three sessions a week because she wanted to lose weight after having her second child. She was exhausted, her back hurt, and she didn’t trust herself to exercise safely. After six weeks, she’d lost 6 kilos and could lift her toddler without pain.
Her trainer suggested switching to two sessions a week and doing one solo workout with video feedback. Sarah did. After three months, she’d lost another 8 kilos. At six months, she cut back to once every two weeks. Now, a year later, she’s maintained her weight, runs 5K twice a week, and only sees her trainer when she wants to try something new-like kettlebell swings or rock climbing.
She didn’t need constant help. She needed the right help at the right time.
Start with 2-3 sessions per week if you’re new or have big goals. Drop to 1-2 once you’re confident. Then go to once a month or every six weeks once you’re solid.
The best personal training isn’t about how often you show up. It’s about how much you learn in each session-and how well you apply it when you’re alone.
Don’t overpay for sessions you don’t need. Don’t underpay by skipping help you do. Find the balance that matches your goals, your budget, and your ability to stay on track.
Yes, once a week is enough if you’re already familiar with basic exercises, have clear goals, and can stick to your own workouts. Use that weekly session to review progress, update your plan, and fix your form. Many people maintain results with just one session a week after the first few months.
Absolutely. Two sessions a week is the sweet spot for most people aiming to lose weight, build strength, or improve fitness. It gives you enough structure to stay consistent while leaving room for self-guided workouts. Studies show people who train twice a week often outperform those who train three times-because they recover better and stick with it longer.
There’s no set timeline. Most people work with a trainer for 3-6 months to build habits and learn proper form. After that, many switch to monthly check-ins or only book sessions when they hit a plateau. The goal isn’t to rely on your trainer forever-it’s to become confident enough to train on your own.
You don’t need weekly sessions to succeed. Try group classes, online coaching, or community fitness programs. Book a single session every 4-6 weeks to check your form, especially if you’re lifting heavy. A $60 check-up can prevent injuries that cost thousands. Apps and YouTube videos help, but they can’t correct your posture-that’s where a trainer adds real value.
If you’re injured, your first step should be seeing a physiotherapist. But if you’re cleared to exercise, meeting with your trainer more often-maybe twice a week-can help you recover safely. A good trainer will modify your workouts to avoid pain, strengthen supporting muscles, and get you back on track without making things worse.
