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Online personal training courses can provide an affordable, flexible, and effective alternative to face-to-face personal trainers. The main difference between the two is that an online personal trainer is not usually physically present when a person is working out.

Instead, online training usually involves a person filling out a questionnaire about their current fitness levels and fitness goals. An online personal trainer will then tailor a workout program and sometimes a nutrition program to suit the person’s needs.

Read on to learn more about how online personal training works. This article also provides a list of online personal trainers that a person may wish to consider.

A person working out at home, with the help of an online personal trainer.Share on Pinterest
Credit Image: Nick David/Getty Images

Each personal training course or program will have specific instructions. However, most provide tailored workouts and nutritional plans to meet the client’s goals.

This means that an online personal trainer can create programs for muscle gain, weight loss, fitness, and competitive bodybuilding.

Often, an online personal trainer will tailor a workout plan to suit the client’s goals and access to equipment. This means that they may provide exercises that the person can perform at home without equipment or exercises that they can perform at the gym.

There is a lack of scientific research specifically exploring the benefits of online personal training programs.

However, a 2017 review of the benefits that personal trainers can provide in general suggests that they can:

  • improve strength
  • improve exercise intensity
  • improve people’s adherence to workout plans
  • positively impact people’s attitudes to exercising

If a person receives an exercise plan and they do not know how to perform a certain exercise, they are at risk of injury.

Also, because payment is usually upfront, there is a risk that the person may pay the online personal trainer and not receive their program.

Some other potential risks of using an online personal trainer include not knowing their qualifications and the personal trainer failing to carry out preexercise screening. This may make a plan difficult for a person to complete.

Many online personal training programs are available to buy. Below, we list six options that people may wish to try.

Please note that the writer of this article has not tried these products. All product information is purely research-based.

Ultimate Performance Fitness

Ultimate Performance Fitness provide online personal training sessions, nutritional advice, and individualized supplement protocols.

They can tailor a program to suit a person’s goals and workout locations, whether that be at home or at the gym.

A person can choose from the following payment options:

  • One month of sessions costs $449. Following this, prices for each subsequent month are $229.
  • Three months of sessions costs $759. Following this, prices for each subsequent month are $199.
  • Six months of sessions costs $1,269. Following this, prices for each subsequent month are $179.

Learn more about Ultimate Performance Fitness here.


Freeletics is an app that contains a digital coach that uses algorithms to tailor a program for a person’s fitness level.

Prices start at roughly $3 per week, and programs will include workout plans and nutrition guidance.

Learn more about Freeletics here.

Scott Laidler

Scott Laidler has 12 years’ experience as a personal trainer.

When a person signs up, they must fill out a comprehensive questionnaire related to their current levels of fitness and fitness goals. Scott will then take this information to create a training program and meal plan.

A person can purchase one of the following plans from Scott:

  • a 6-week plan for approximately $250
  • a 12-week plan for approximately $366, with an option to pay in installments
  • a 24-week plan for approximately $579, with an option to pay in installments

Learn more about Scott Laidler here.

Gordon Greenhorn

Gordon provides tailored training packages and nutritional information to fit a person’s lifestyle and goals. He also provides resources to educate the person on what works for their goals.

Depending on the type of program a person purchases, Gordon may also be in regular contact to provide motivation.

Gordon offers three types of package:

  • Bronze: For approximately $101, this is the most basic package. It provides a custom macronutrient and program design.
  • Silver: Priced at approximately $153, this package includes monthly coaching, nutrient guidelines, a tailored training program, and a comprehensive fitness assessment.
  • Gold: At approximately $256, this package contains a premium coaching package idea for fitness competitors, a 7-day meal plan, two consultations per month, and weekly progress updates.

Learn more about Gordon Greenhorn here.

Your Online Body Transformation

Adam Henson owns Your Online Body Transformation. He has over 10 years’ experience in researching and learning fat loss and muscle building methods.

There are two package options, both of which require a minimum 3-month sign-up.

The online transformation package contains a tailored nutrition plan and tailored training program that receives updates each month.

The online transformation plus package contains everything in the online transformation package as well as weekly Skype calls from Adam, a recipe book, and meal plans.

Learn more about Your Online Body Transformation here.

Ronan Personal training

James Ronan is a former bodybuilding competitor and qualified nutritionist.

He offers three different types of online coaching:

  • 4 weeks, which costs approximately $264
  • 12 weeks, which costs approximately $683
  • 16 weeks, which costs approximately $786

All of these offer:

  • one FaceTime or phone consultation
  • a training plan with video demonstrations of exercises
  • weekly check-ins
  • macronutrient and calorie targets for the person’s goal
  • weekly email support

Learn more about Ronan Personal Training here.

The benefits of exercise are well documented. For example, one older systematic review of the long-term health benefits of physical activity notes that it can lower the risk of heart disease and type 2 diabetes.

Some other health benefits of physical activity include helping people “feel better, function better, and sleep better.” The Physical Activity Guidelines for Americans advise that adults perform 150–300 minutes of moderate intensity or 75–150 minutes of vigorous intensity aerobic activity each week.

They also advise that adults perform muscle strengthening activities involving all major muscle groups on 2 or more days each week.

A person does not need a personal trainer to commence their fitness journey. In fact, there are a number of alternative options they may want to consider, including:

  • online workout classes
  • workout apps
  • online fitness communities
  • online instructional videos
  • going to the gym with a knowledgable friend
  • home workouts

Learn more about working out at home here.

Online personal trainers are similar to face-to-face personal trainers. The key difference is that an online personal trainer is not usually physically present when a person is exercising. Instead, they provide workout plans, nutrition plans, and virtual advice to help a person meet their fitness goals.

A person may wish to try an online personal trainer if they do not want to work out at the gym, want a new workout regimen, or would rather not work face-to-face with a personal trainer.