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

A quick look at 7 of the best online personal trainers

Instead, online training first 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 plan 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 to consider.

Medical News Today chooses online personal trainers according to the following criteria:

  • Training type: Services that offer general exercises as well as yoga and meditation.
  • Support: Services that offer different forms of contact and support, such as over Zoom, email, and calls. Some services may offer in-person training depending on the user’s location.
  • Additional features: Services that offer additional features such as calorie tracking, personalized nutrition plans, and more.
  • Price: Services that fit a range of budgets.
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Many online personal training programs are available to buy. Below, we list seven options that people may wish to try.

Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication.

Medical News Today follows a strict product selection and vetting process. Learn more here.

Best for flexible timing: Ultimate Performance Fitness

  • Price range: from $179–1,269
Ultimate Performance Fitness logo over blue background

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

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

With this service, people can also book virtual one-to-one sessions with their personal trainer. This can be at any time and anywhere in the world with an internet connection.

Ultimate Performance Fitness uses a “maximum results, minimum time” model. A person gives a timeline of when they would like to complete their goals, and the trainers work to help them achieve them within this period.


The following table provides an overview of the cost of this service.

Months of sessionsPricePrice for each subsequent month

Best for an AI coach: Freeletics

freeletics logo over blue background
  • Price range: $39.99—$74.99

Freeletics is an app that features an artificial intelligence (AI) coach that uses algorithms to tailor a step-by-step program for a person’s fitness level. These programs are adaptable for beginners or experienced athletes.

Although a person cannot speak with a human trainer, they can schedule their training sessions at any time of day. The sessions can be in any location, with or without equipment. An individual can also adapt their preferences according to the length of their workout and whether they are indoors or outdoors.

The digital coach can also provide nutritional advice.

Some features within the app are free to use. However, if a person wants to use a personal coach, they can pay either quarterly, twice a year, or annually.


The following table provides an overview of the cost of an AI coach, training, and nutrition plans.


Best for a tailored nutrition and training plan: Your Online Body Transformation

Your Online Body Transformation logo over blue background
  • Price range: not available online

Personal trainer Adam Henson owns Your Online Body Transformation. He has over 10 years of experience in researching and learning fat loss and muscle-building methods. Adam bases his tailored programs on what equipment a person owns.

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

Although his company does not offer one-to-one coaching, it provides videos to ensure a person’s lifting technique is appropriate. An individual completes these sessions in their own time.

The online transformation package contains a tailored nutrition plan and training program, with monthly updates.

The Online Transformation Plus package contains everything in the online transformation package, which includes weekly Skype calls from Adam, a recipe book, and meal plans.


Price options for Your Online Body Transformation are currently not available online.

Best for different program lengths: Ronan Personal Training

  • Price range: approximately $214—$715
Ronan Personal Training logo over blue background

James Ronan is a former bodybuilding competitor and qualified nutritionist.

His service will assign a coach to a person. Clients receive a personalized plan from their coach, but they will not engage in one-to-one sessions. This is so they can complete the sessions in their own time.

This program offers:

  • a welcome pack, including a calorie counter, physical activity awareness questionnaire, and a guide to calculate macronutrient ranges
  • one 15-minute FaceTime, Zoom, or Google Meet consultation
  • a 4-week bespoke training plan using the equipment a person has available
  • video demonstrations of exercises
  • weekly email check-ins with a dedicated coach


The following table provides an overview of the cost of this service. Please note that these prices are converted from GBP, and prices may vary depending on the conversion rate.

4 weeksapproximately $214
8 weeksapproximately $408
12 weeksapproximately $572
16 weeksapproximately $715

Best for affordable programs: Alo Moves

Alo Moves against a blue background.
  • Price range: from $20 per month

Alo Moves is a screening service for at-home exercise and fitness programs.

Its extensive library includes fitness, yoga, and meditation videos. There is a mixture of classes and series to follow, varying from 10-minute workouts to intensive 4-week programs.

There is also the option to follow particular instructors and the series or workouts they lead. Information about the instructors, their expertise, and their experience is available on the website.

Some of the programs come with additional PDF guides that Alo Moves’ instructors create. These provide information on certain exercises, as well as ways to approach nutrition and sleep.


The following table provides an overview of the cost of this service.

Monthly subscription$20
Yearly subscription$199

Best for smartphones: Transform Personal Training

Transform Personal Training against a blue background.
  • Price range: $400—$640

Price options for Transform are currently not online.

David Bostik, an AFFA and ISSA-certified personal trainer, founded this company. It provides both in-person and digital personal training.

The online coaching includes customized fitness targets that the certified personal trainers set. Smartphone features include an individual nutrition plan and family check-ins.

The company states that a gym membership is not necessary to participate in online training.


The following table provides an overview of the cost of this service.

2 sessions per week$400 every four weeks
3 sessions per week$540 every four weeks
4 sessions per week$640 every four weeks

Best for a holistic approach: Girls Gone Strong

Girls Gone Strong against a blue background.
  • Price range: $299.99 per month

The founders of Girls Gone Strong believe that health, well-being, and confidence needs an inclusive and holistic approach.

The company offers online nutrition and fitness coaching that provide flexible workouts, varied meal plans, and support and accountability coaching. The focus is on helping individuals feel physically and emotionally better.

People can access the course online and through the Girls Gone Strong app, available on Android. People may have multiple coaches and a nutritionist.


Girls Gone Strong costs $299.99 per month for a 12-month subscription. The company also has pre-sale lists that people can sign up for to receive discounts.

The table below compares each of the personal trainers in this article on prices, main features, and more.

PricesMain FeatureProsCons
from $449 per monthresults-focused program• dedicated online trainer
• includes a lifestyle audit
• choice of packages
• higher cost
• requires a smart device
Freeleticsfrom $39.99 for 3 monthsdigital AI coach• more affordable
• custom meal plans
• choice of packages
• no personal coach
• requires a smart device
Body Transformation
no informationpersonalized training and nutrition plans
• new monthly plans
• promoted accountability and motivation
• choice of packages
• no price information
• requires a smart device
Personal Training
from approximately $214weekly check-ins with a coach• welcome pack
• choice of packages
• only offers email communication
Alo Movesfrom $20.00 per monthat-home streaming service for workouts• free 2-week trial
• more affordable
• variety of programs
• no personal coach
• no individual plans
Personal Training
from $400 every four weekstailored meal plans
• daily check-ins
• motivational messages

• more expensive
Gone Strong
$299.99 per monthnon-restrictive meal plans
• builds confidence
• unlimited support
• more expensive
• no individual coach

People may wish to consider the following when choosing an online personal trainer:

  • Support: Some online personal trainers may offer different kinds of support, such as building confidence, motivational check-ins, and promoting a more inclusive approach to exercise and health.
  • Lifestyle: People may wish to consider their time, work, and home commitments before choosing an online personal trainer. Some programs may require more time than others.
  • Personal trainer experience: People may wish to check the credentials of the personal trainers in each company and choose one that meets their own needs and areas of expertise. People can look at the company’s website, a personal trainer’s social media profile, and customer reviews for more information.
  • Budget: Some online personal trainers can cost as little as $20 per month, whereas some may cost several hundred dollars per month. People may wish to consider how much money they can commit toward training before choosing a service.

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

This means an online personal trainer can create a range of 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 for individuals to perform at home without the need for specialist gym equipment or exercises.

There is a lack of scientific research specifically exploring the benefits of online personal training programs. However, emerging studies suggest individuals engaging in online fitness can experience additional benefits.

For example, a recent 2022 study found that a low intensity exercise program effectively increased strength and muscle mass. It also decreased blood pressure and arterial stiffness, markers for cardiovascular health. There was no difference in results whether the training involved online sessions with Zoom or direct supervision.

If a person receives an exercise plan but does not know how to perform a certain exercise, they risk injuring themselves.

Also, because payment is usually upfront, there is a chance that the individual may pay the online personal trainer and not receive their program. They could also experience unsatisfactory service.

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

Much research supports the benefits of exercise. For example, a 2018 review also concluded that exercise is effective in preventing and treating many chronic conditions.

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 at least 150–300 minutes of moderate-intensity or 75–150 minutes of vigorous-intensity aerobic activity each week.

It also advises that adults perform muscle-strengthening activities involving all major muscle groups on 2 or more days each week.

People may also consider exercising with a personal trainer in person. Some personal trainers may offer both face-to-face and virtual appointments.

However, a person does not need a personal trainer to begin their fitness journey. In fact, there are several alternatives they may wish to consider, including:

  • Online workout classes: As working from home becomes increasingly popular, so do online workout classes. These workouts may include yoga, general fitness, weight-loss classes, strength training, or high-energy workouts. Some smart exercise equipment also provides online workout classes as part of the package.
  • Workout apps: Fitness apps are a suitable way for a person to keep track of their fitness. Many apps can record goals, steps, and calories burned. They can also monitor a person’s fitness progress.
  • Online fitness communities: These online forums can provide a platform for people to communicate and share tips and information. Some workout apps could also incorporate these communities.
  • Online instructional videos: Many online instructional videos provide a person with workouts and exercises in their own time.
  • Going to the gym with someone with fitness experience: A person may benefit from attending gym classes with a friend or family member who has knowledge or expertise in fitness. They can provide helpful hints and tips for a person to make the most of their workouts.
  • Home workouts: There are many pieces of gym equipment available to buy for the home. A person can research suitable workouts for them and purchase an appropriate training machine for the home for a convenient way to exercise. Companies that provide home workout equipment include Peloton, Tempo, Obé Fitness, and NordicTrack.

Learn more about working out at home.

Here we answer some common questions about personal trainers online.

Is online personal training worth it?

This depends on an individual’s goals for personal training. Some people may find that the virtual nature of online personal training gives them more flexibility.

However, there will be those who are more suited to in-person coaching. For example, some people may feel more motivated to exercise if there is a physical person providing encouragement and tips.

How much does a virtual personal trainer cost?

This varies from each online personal trainer.

As a rule of thumb, the more direct contact an individual has with a trainer, the more expensive the program is likely to be.

Do online fitness programs work?

Anecdotal evidence and reviews indicate that online training programs do work.

However, how successful they are depends on how suitable they are to an individual and their specific requirements.

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 individuals meet their fitness goals.

A person may wish to try an online personal trainer if they prefer not to exercise at the gym, are interested in a new workout program, or would rather not work face-to-face with a personal trainer.