Personal Training in Montreal: What to Expect From Your First Month

“When will I start seeing results?” is one of the most important questions for those who are about to start their training and looking for the right information in order to do so. The problem is that this question is tricky—it’s pretty much the same as going to see your doctor with a headache and asking him what you have. It’s hard to answer and depends on a lot of factors.

That’s why, in this article, we’re going to try our best to answer it as honestly as possible and give you a realistic week-by-week expectation plan.

It Depends

Before we dissect what realistic expectations would be, there are a lot of different factors at play here. The biggest factor in the equation is your commitment and involvement in the process. The thing is, even with the perfect plan, if you’re not 100% ready to put in the effort and start making the changes your personal trainer suggests, then it’s likely that it’ll take you more time to achieve the results you’re looking for.

The second factor is your experience, history, and personal definition of what “results” mean—something that varies greatly between individuals.

Another key point is that progress isn’t just about training. Changes in your body come from a combination of three things: a properly designed and executed training program, balanced nutrition, and optimal recovery. This is precisely why our personal trainers take a holistic approach that encompasses all of these aspects.

Now that we’ve addressed the nuances, let’s talk about expectations.

For this, let’s assume the following profile: You have a history of playing sports when you were younger but are a beginner when it comes to the gym. You want to learn how to train, gain strength to feel strong, build muscle to feel healthy, and lose a little bit of weight. You also tend to experience lower back pain from time to time (and if you don’t have any physical discomfort—lucky you!).

Here’s what realistic expectations would look like if you started your journey with us at Studio Fit U in Montreal with a personal trainer.

Week 1

The first week is all about learning the fundamentals of movement. You’ll go through the basics, with your coach teaching you how to perform exercises according to your body and your goals. After your first session, you might feel a bit overwhelmed, but that’s totally normal.

The second key focus will be nutrition. Your personal trainer will provide you with a clear plan, tools, and tips to improve your eating habits.

Most importantly, you’ll feel proud of starting your journey. Taking the leap toward better health and well-being will feel rewarding, and soon, the fear of beginning will disappear.

Week 2

After your first few sessions, you’ll start to feel a little different. Falling asleep becomes easier, your hunger is more regulated, and you begin looking forward to your workouts.

Your body is starting to adapt to your new lifestyle, and your metabolism is literally getting a boost.

If you’ve been experiencing lower back pain, you’ll likely notice some relief and feel less fearful about straining your back during workouts.

While you won’t see major physical changes yet, you’ll feel different in a positive way—your body is rewarding you for improving your health.

Week 3

Now we’re really talking. By this point, you’ll move more efficiently, feel comfortable in the gym, and perform basic exercises with proper technique.

You’ll also have adopted new eating habits that support your daily life. You may even start meal prepping, batch cooking, and discovering easy recipes that fit your routine.

On the psychological side, you’ll feel sharper, experience less brain fog, and have improved focus. Your body and mind will function optimally, and you’ll enjoy the energy boost.

By now, your back pain will have significantly improved, allowing you to move pain-free and fully enjoy physical activities.

Week 4

After a month of personal training, you’ll start to see physical changes while also reaping the mental benefits of a healthier lifestyle. You won’t have reached your ultimate goal yet, but you’ll be well on your way, and that’s what truly matters.

You’ll notice fat loss and muscle gain, and, most importantly, you’ll have proof that you’re capable of making progress.

Now for the really important stuff, your lifestyle will have shifted significantly from where it was a month ago. People around you may even start commenting that you look different—more energized, confident, and happy.

Sleeping at night will feel effortless, stress levels will drop, and your body will feel stronger and more relaxed.

If you stay dedicated to the process, these changes will slowly become an inherent part of your life, meaning you’ll keep them for the long run.

Aim For Lasting Change 

If there is something to remember from all of this, your first month of training isn’t about drastic transformations, it’s about building the foundation for lasting change. By setting realistic expectations, staying consistent, and trusting the process, you’ll set yourself up for success.