Fitness facilities range in size from a 2,000 sq. ft., window front space in a strip mall to a 120,000 sq. ft., multi-use facility offering hundreds of pieces of fitness equipment. Some facilities emphasize a specialized focus, whereas others attempt to be everything to everyone. Regardless of the size of the facility most people look for specific equipment to satisfy their training needs. Fitness equipment companies strive to offer a complete complement of machines and devices to train each and every muscle group and body movement. Personal trainers working in large facilities often have access to diverse equipment to meet every conceivable need. But is all this equipment really necessary?

To cause physiological adaptations, the body needs to perceive a stress above which it is normally accustomed. When the stress is appropriately and routinely applied the body will facilitate changes in the systems that experience the stress. The body does not recognize where the stress is coming from, it only recognizes the magnitude and duration of the stress and the tissues that experience the brunt of the work to accomplish the task. This being said, the actual stress is the adaptation-driven variable, not the specific piece of equipment that causes the stress. Personal trainers should recognize that the same stress can be applied using numerous instruments and in varied environments; it does not always have to occur in a fitness facility or on a specific piece of machinery.

One consistent element that presents limitations in training adaptations for many personal training clients is the weekly volume of exercise. Clients training two or three times per week present between 120-180 minutes of usable work time for a trainer to accomplish all the required goals. This is not a large amount of time to present the necessary stress to accomplish most fitness goals. Time should be considered extremely valuable, not an irrelevant commodity. Due to its inherent importance, time should be a central consideration for exercise programming.

A key step to program management is identifying factors that cause attrition in time. Rest intervals, time between exercises, waiting for equipment, and setting up the appropriate exercise environment all cut into the total amount of time available for work. This leads us back to the introduction; although fitness facilities offer equipment suited for most training requirements they cause users to migrate from station to station, exampled by movement from the squat rack to the bench press to the cable lat pull-down to the shoulder press machine, etc… all while attempting to complete an exercise regimen. What many fail to realize is that although the machines can present a challenging workout if utilized correctly, the equipment is designed for heavy strength training and bodybuilding. Most personal training clients do not need to reach their force production potential or maximize their size. In fact, a two or three day per week exercise regimen does not adequately serve either purpose from a volume standpoint. Most goals for personal training clients reflect weight loss, muscular and cardiorespiratory fitness, and improved range of motion. In most cases, the actions serve as a prevention or treatment of obesity, hypertension and related lifestyle conditions, not bodybuilding. These adaptations require appropriate volume and an adequate time:work relationship.

A different training approach is to emphasize more movement and more work in the shortest period of time. This suggests removing the time-loss factors. Instead of traversing the fitness facility from station to station, personal trainers may better be served establishing a clear, safe work area and bringing the necessary equipment to the client rather than vice versa. A bench or physioball, a couple dumbbells, and a band will be adequate in most cases. By creating a single work environment, a large portion of the training can be accomplished without the between set and waiting time, so common of traditional methods. Consider the following:

Equipment requirements – exercise bike, squat rack, bench press, lat pull-down machine, shoulder press machine, leg curl machine, cable machine, fitness facility.

Tasks	Minutes
Warm-up on Bike 7 minutes	7
1-2 minutes to squat rack 1 minute set-up	1.5
Squat 3 x 12 60 sec rest	3.5
1-2 minutes to bench press and setup	1.5
Bench Press 3 x 10 60 sec rest	3.5
1-2 minutes to Lat pull-down and set up	1.5
Lat Pull-down 3 x 10 60 sec rest	3.5
1-2 minutes to shoulder press machine and set up	1.5
Shoulder Press 3 x 10 60 sec rest	3.5
30 sec to get dumbbells	.5
Walking Lunges 3 x 30 sec 30 sec rest	3
60 sec move to bench	1
Bench Push-up 3 x 60 sec rest	3.5
60 sec move to leg curl and set up	1.5
Leg Curl 3 x 10 60 sec rest	3.5
60 sec to tricep machine	1
Tricep Pushdowns 3 x 12 60 sec rest	3.5
60 sec move to abdominal area	1
Abdominal Curl-up 3 x 15 30 sec rest	2.5
Cooldown and stretch	7
Total work: 23 minutes	Total time: 55 minutes

Equipment Requirements: Bench and/or physioball, dumbbells, medicine ball, theraband, mat, any 6’x 6’ area.

Tasks	Minutes
Warm–up 2 circuits	7
Physioball ab curl up	.5
Physioball forward reaching	.5
Medicine ball goodmorning	.5
Body squats	.5
Pelvic bridging	.5
Empty can raise	.5
Dumbbell squat to press 3 x 12 40 sec rest	3.5
Lunge with Rotation 8 each side x 3 60 sec rest	5.5
Bench push-ups 3 x 60 sec rest	4.5
Romanian Deadlift w/DB upright row	4.5
3 x 10 60 sec rest
DB bent row superset	6
MB asymmetrical loaded lateral lunge
3 x 12 x 6 per side 60 sec rest
Leg curl on physioball superset DB side raise	6.75
3 x 15 x 10 60 sec rest
Physiobal abdominal rollouts 3 x 10 40 sec rest	3.5
Mountain Climbers superset w/Physioball seated band row	3.5
2 x 15 x 10 60 sec rest
Jump rope 4 x 30 sec 15 sec rest	3
Cooldown and stretch	7
Total work: 32.25 minutes	Total time: 54.75 minutes

Comparison of the two programs identifies three very important differences. The first notable difference is that one program requires a fitness facility, whereas the other can be completed anywhere as long as the trainer has some limited, mobile equipment, as body weight is an ideal contributor to effort. The second difference is the latter program accomplishes more work in the same period of time due to the reduced need to move around a facility. In the second program, all the equipment is in close proximity, making transitions efficient. The third difference is that the second program offers the opportunity to maintain consistent elevated heart rates as the rest interval is the only major contributor to the decline. Resistance training which requires long transition periods between sets and exercises reduces the heart rate response because the duration between work bouts is extended. An added benefit to not relying heavily on equipment is that several people can train simultaneously, whereas it is unlikely a fitness facility will have multiple stations available at the same time.

The concept of training in a single area still allows for the implementation of normal exercise training systems. Circuits, supersets, complex, and contrast systems can all be applied to the exercise program without any loss in effective training stress, unless excessive resistance is required. Even if a single set of dumbbells are used, the repetitions and complexity of movement can be adjusted to create the desired stress. The equipment used for the sample program can be used to create hundreds of exercises and training movements for a host of adaptation goals. If some actions require certain equipment in the fitness facility, the two concepts can be combined to complement one another. Combining the benefits of single station training with multiple station training allow personal trainers to add diversity and exercise specificity while accomplishing more overall work. This is an excellent programming technique to negate the problems of training clients during the busiest times of the day. Since most clients opt to train during peak facility hours, trainers should be adaptable to the situation. Using different techniques to maximize the proficiency of program implementation allows for improved program effectiveness and positive outcomes.