Strength Training for Runners - Your Effective Guide
Strength training for runners, explained by a certified strength and conditioning specialist, with a workout.
Semi private training is a cross between private training and small group. Learn more about semi private training in this article.
Semi Private Personal Training or semi private training involves working with a trainer and up to 4 other clients in a session.
It's a cross between traditional training and small group. Semi-private training allows you to make friends while getting an effective workout.
A private gym is a gym that specializes in personal training or group fitness classes.
Free of traditional memberships, private gyms are typically smaller and may specialize in one type of training philosophy.
Some examples of fitness studios and boutique gyms include:
Some specialty gyms offer aerobic training while others are aimed at strength training or calisthenics. To stand out, gyms may introduce some flair like Mark Fisher Fitness, a place for unicorns.
If you pay for personal training or a class at a gym like Planet Fitness, you're being charged for two separate things:
Depending on what you want to get out of exercise, studios offer a more private training experience.
Boutique gyms and private studios are popular because they're versatile and profitable.
Smaller studios began out of necessity. In larger metropolitan areas, commercial lease spaces can be expensive. Space is also limited.
In 2015, in Columbia, Missouri, the average rent price per sqft was around $16 per month.
For comparison, commercial rents in Chicago's newest and best-located office buildings averaged $32.40 in 2015.
Private gyms have distinct advantages. Studio owners can control the fitness offerings and need fewer clients to stay open.
Everything in the business can be tailored to different segments of the exercising population.
Semi private training may be more motivating for you than a typical personal training session.
Semi private training has a unique benefit over private in that it also addresses relatedness.
Relatedness is one of three core aspects of Self-Determination Theory (SDT) one of the leading theories of motivation.
For more on SDT, check out this article on goals and motivation.
During semi private training, you may grow fond of the other clients who train with you during a session.
Having a trainer in the room allows the social aspects to stay in balance with exercising.
(No pressure if the social stuff isn't your jam)
Some other benefits of semi private personal training include:
Semi private training is also typically significantly cheaper than personal training.
You've found the training solution that can help you achieve your goals.
Because gyms come in different shapes and sizes, prices vary. To stay in business, trainers need to price differently.
In 2020, personal training cost anywhere from $27 to $70 and up per session in Columbia, Missouri.
Semi private training usually costs about 60% of what a gym would charge for personal training.
For two semi private sessions a week, you could pay anywhere from ~$216 to $678 per month.
Gyms and studios may offer a discount for signing up for multiple months at a time.
Some trainers charge separately for sessions and additional contact is a separate service. Others include everything in one price. Some trainers work with you on your nutrition. Others refer out.
Gyms often charge trainers 40-60% of what a client pays for overhead and expenses.
In my experience, I've never heard of training cheaper than $200 per month. Call around to find out what each gym and trainer charges.
Designing successful semi-private training programs involves individualizing by;
You may share a room with someone but, you're both getting a different program. Your friend might bust out some squats today too but, maybe for different reasons or with a bar instead of a dumbbell.
You respond to training differently than other people around you.
There are ways to individualize a routine within a small group.
For comparison, here's what a group training workout might look like with and without adjustments:
Core Exercise - Perform all sets of this exercise before moving on to the next:
Rest: 2-5 minutes between sets.
Paired Set: Perform one set of each exercise back to back:
Rest: 1-3 minutes between sets.
Accessory/Isolation Exercises:
Rest: as needed.
Core Exercise - Perform all sets of this exercise before moving on to the next:
Rest: 2-3 minutes between sets.
Paired Set: Perform one set of each exercise back to back:
Rest: 1-3 minutes between sets.
Accessory/Isolation Exercises:
Rest: as needed.
The adjusted workout uses less overall volume and higher rep goals. Novices need fewer sets to make progress. You might not need to lift as heavy to get stronger.
Exercises variations are also simplified. Increasing the number of reps allows you to use less overall weight while practicing and building muscle.
This article was originally published on 1/28/2017
Last updated: 1/20/21