Emma smiling while practing a strength training exercise with Personal Trainer Steven Mack in studio

One on One Personal Training Columbia Mo

Grow your confidence with encouragement and a personalized plan for your strength training.

You won't find supplements or mirrors on display at the studio.

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Get accountability and sustainable growth

Googling one-on-one Personal Training Columbia MO? You've found the place for you. Read on then let's chat, establish goals, and build a sustainable plan for your fitness.

While most of the training at SSF happens in a small group personal training (semi-private) format, we also have some spaces available for one-on-one personal training.

One-on-one training sessions occur outside of our normal class times, so they’re a good option if you want to skip the crowd. Additionally, they may be a better fit for those who need to exercise at times when Simple Solutions Fitness may not be open for normal hours.

Find a plan perfectly tailored to your goals

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In-Studio Training

In-studio training 1-4x per week for an hour. Laser-focused on your goals. Ongoing adjustments and support included.

Program Design (add-on)

Ready to train on your own at home or in a gym? Let us plan your workouts so you can stop making one up when you get to the gym.

What do you do in a personal training session?

A full 1-hour training consists of:

Warm-up stretches and dynamic exercises get your muscles ready to work

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Planned strength training without surprises.

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Cooldown stretching and entry of your progress


5-7 minutes of dynamic stretches based on what muscle groups you're training.

Literally warming up is the goal, but you can accomplish more if it's also directed at something specific like a specific skill or physical therapy exercises.

Lower body warm-up example

  • Lunges - to warm up your hips (glutes) and legs.
  • Thoracic mobility drills - to warm up your mid-back
  • A calf stretch and ankle drill - working to drive your heel toward the ground to warm up your ankles.

Upper body warm-up example

  • A scapular retraction drill
  • A set of bodyweight push-ups
  • Warm-up sets of the movements that you will be training.

Resistance Training

Full body, 1-4 times a week.

Every leg or full-body workout will include a squat variation, deadlift or hip hinge variation, bent-knee hip extension-hip thrusting, and some band work to work your glutes to build a strong base.


Exercise variations for skill and ability

Sometimes those typical exercises aren't an option. There are different ways to safely accomplish the same goal with different weights and techniques.


Depending on the goal and your skill level, the volume load (number of sets and reps multiplied by weight used), sets and reps will vary.


Here we make sure you stretch whatever muscle groups you just worked. If that's your legs you're stretching your hamstrings, glutes, quads, and a few other areas for example.

This is a good time to begin slowing your breathing and beginning your transition back to your day.

Your goals are the key

What are you motivated to do?

Client-centered coaching leads to results because it uses your motives to promote change and persistence.

How sessions are structured depends on your goals. If you want stronger glutes and don't necessarily care how much you squat then the hip thrust might get more priority when you workout. You'll still squat and do some sort of hip hinge, we'll just spend more time rocking out the hip thrust as well as doing plenty of "accessory" work that hits your glutes differently.

Get one-on-one personal training from expert coaches

What do you want to achieve?

What to expect when you start personal training

You will use a range of equipment depending on your goals, skill level, and comfort at a private personal training studio where bros can't just come in and snag your weights.

Here’s a partial list of the equipment you’ll have available:

  • The hip thruster
  • Squat racks
  • Barbells and plates
  • Adjustable height benches
  • Pull-up/Chin-up Bars
  • Dumbbells ranging from 5-50lbs with 2.5 lb jumps up to 30 lbs
  • Medicine Balls
  • TRX and gymnastics rings
  • 45-degree back extension
  • Sklz slidez (sliders)
  • Resistance Bands
  • Yoga Blocks
  • Foam rollers and lacrosse balls
  • The Rogue Echo bike
  • And much more.

Note: We try our best to clean, replace, and update equipment as we go!

The Basics of Nutrition

Of course, if you lift weights you'll get stronger but, if you want to fuel your body, good nutrition is necessary.

Eat in a way that supports your current goals and values.

We prefer to leave nutrition to the experts. We're committed to keeping our relationship focused on movement.

If you ask, we can point you in the direction of a resource or someone who can help.

Try one of these options, the first is preferred.

Work with a registered dietitian - we trust Bamboo Nutrition, Greg Schiltz, and Jacob Green.

Try Macrofactor an adherence-neutral science-based tracker - Lifehacker called it "the best-paid diet app". Affiliate code: "simple".

What we expect

We both want to see results, here's how you do your part:

Communicate. Focus on training safely and precisely.

Maintain a regular schedule.

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Timeliness shows that this is a priority

What about other training?

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Some clients like to pick up their cardio health between workouts.

Physical therapy

We can coordinate training with your physical therapist.

Other trainers

Simultaneously working with other trainers can be difficult, and isn't recommended.

Make this training a part of your life

Let's talk about what your experience is going to be like.

Recommended Gyms in Columbia Mo

If you're looking for lots of equipment, bells, and whistles, Simple Solutions Fitness won't be the home for you.

We can provide some programming for you to use at the gym.

Here are some of the Best Gyms in Columbia Mo that you might check out instead: