Three Tricks for Personal Trainers to Boost Client Energy

For any credible Personal Trainer helping clients to boost their energy levels is win-win.  Clients arrive at their sessions fired up and ready to put in maximum effort.  And consequently under expert guidance and tuition they gain maximum results. 

Understanding what makes each client unique is one of the things that our Personal Trainer Course graduates tune into.  Whilst one size doesn’t fit all there are certain cues that can indicate your client may appreciate some energy boosting advice.

Spotting Those Sluggish Energy Signs


  • Increased or high caffeine dependency
  • Erratic sleep cycles
  • Memory dips
  • A drop in exercise performance
  • Struggling to get through the day
  • Use of sugary based ‘quick fixes’

If you suspect your client’s performance is altering in your sessions with noticeable dips in performance to usual norms then it makes sense to invest a little time to check out their energy levels. Your time here is time well spent as supporting your client’s attainment of their fitness goals and setting them up for future success is key to building a successful long term relationship.

But how exactly do you get started and help your client without coming across as intrusive?

The 1 to 10 Test


A really effective method of monitoring this which our personal training graduates learn as part of their fitness industry education is the 1 to 10 test.  This involves asking your client periodically to gauge their energy levels at the start of a session, on a scale of 1 to 10, and repeat at the end.

You should typically expect a level of difference in scores at the start and end of your client’s personal training session with you due to the temporary increase in endorphin levels, sometimes referred to as ‘happy hormones.’  Endorphin’s are found in the nervous system, the pituitary gland and other parts of the brain and enable the body to feel calm, at ease and relaxed.  Many view this as a natural form of medication manufactured by the body which provides the benefits of reduced stress and tension and improved sleep patterns.

Over time you will become familiar with you client’s typical self-assessment scores.  Keep a track of these numbers and you can easily spot any changes.  This provides a really effective way to approach a conversation about any lifestyle factors that may be causing difficulty.

Armed with this information you’re able to help and advise your client on simple lifestyle adjustments that can make a huge difference to well-being. It’s also worth suggesting you client considers a health-check to make sure they’re fighting fit from a medical perspective and that lifestyle factors are the underlying cause.

Our Top 3 Energy Boosting Tips


 1 – Sip Water Regularly


Sip water regularly


Going for just a few hours without drinking water is enough for the body to start to become dehydrated, a key factor in the onset of reduced energy and fatigue.  Waking up to a large glass of water perhaps with a twist of lemon or lime is a fantastic way to start the day and boost energy levels.  If your client struggles to drink enough water throughout the day encourage them to carry a water bottle around with them and take regular sips.  This little and often approach keeps the body well hydrated and is far better than going hours with no fluids and then having a massive drink.  If the cold stuff’s not their preferred option, try warm water to which ginger, lemon, fresh herbs or herbal teas can all be added to taste.

2 – Have a Technology Pause


Have a technology pause


Constantly checking the phone, working on the computer, watching TV, the evening browse on the IPad, keeping up with social media, checking Whats App, technology is coming at us from all directions.  Whilst technology in the 21st century has huge benefits it can play havoc with sleep wake cycles and let’s be honest it’s hard to resist constantly checking devices before turning in for the night.

But did you know your clients evening technology fix could be costing them dearly when it comes to getting a good night’s sleep?  This stimulates the brain into action and raises cortisol levels commonly known as the stress hormone, just when the plan is to wind down.  Add to this the light from gadgets delaying the on-set of melatonin, the sleep aiding hormone and it’s no wonder the end result is a disturbed night’s sleep.  By pressing ‘pause’ on technology for the hour before bed and throughout the night you’ll be all set for a restful quality night’s sleep ahead.

3 – SMART Snacking


Smart snacking


Healthy SMART snacks maintain energy and blood sugar levels helping to avoid the highs and lows that can play havoc with the day to day routine.

Taking the walnut as an example, a small handful of these provides a good dose of healthy omega 3 plant based fats, protein and carbohydrate.  A great option to keep you ticking over nicely until your next meal. Is it any wonder it’s been referred to as the king of snacks!   Often the problem lies in getting caught out and grabbing something that’s easily to hand whilst on the go.  Encourage clients to keep a small pouch of nuts to hand so that they’re ready and waiting when needed.


The Academy of Fitness Professionals provide the gold standard in accredited personal training courses with state of the art training fully endorsed by REPs, Skills Active and the NCFE.  Their specialist knowledge features in the UK health and fitness media including the Mirror, BBC2 and Women’s Running.  This is the ultimate learning destination for those serious about their fitness industry education and long term career as a Personal Trainer.

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