Your Personal Training Questions Answered

Your Personal Training Questions Answered

The pursuit of fitness is an intimidating one. Whether it’s stepping into your local big box gym, or trying out classes at a local boutique pilates joint, it takes a lot to set foot in these places and make the daily effort to get fit. Personal trainers can help with this. 

But where do you start, and how can you get going on your Personal Training journey? We have you covered. 

Why Should I Work With A Personal Trainer?

There are several benefits to working with a personal trainer that ranges from accountability to technique, with each benefiting your overall fitness. 

1. Motivation

There are two benefits in this area. First off, you’re making the financial investment to get in better shape. That should be motivation in itself. Second, you have a built-in accountability partner who now wants to see you succeed. 

2. Professional Experience

Personal Trainers are often well-credentialed and have a passion for human performance. This translates to better technique and more effective workouts for you. There are complicated e

3. More Motivation

When the going gets tough, it’s easy to give up or change up your routine. A trainer will keep you on track and make sure you’re not cutting yourself short on your workout. 

4. Reach Your Goals

Goals are best shared with others. This helps keep you accountable and on track for success. A trainer is a perfect person to share your goals with, as they’ll help put together a plan for you and hold you accountable when things get tough. 

5. Workout Personalization

We each have specific fitness goals and our bodies determine how we go about meeting these goals. Personal trainers will help you determine the best workouts to achieve your goals and the best plan that works for your body type. 

6. Less Risk Of Injury

A Personal Trainer will help shore up your weak points and keep you injury-free. The second pair of eyes is helpful for form and overall health, so a trainer is invaluable when it comes to staying injury-free. 

What Type Of Trainer Should I Go With?

There are different types of trainers to help reach different goals. Whether you’re looking to improve your cardio or work on your physique, here are a few options to consider. 

Physique Trainers

These trainers will help you reach your aesthetic body goals. Whether you’re competing or looking to step your game up for the summertime, a physique coach will combine strength training, cardio and dietary advice to get you there. 

Cardio Trainers

Like running? These trainers are the ones for you. Cardio trainers train those interested in overall cardio health, and those who might be looking to compete as well. 

These trainers may combine HIIT and steady-state cardio to get you to your running and cardio goals. 

And So Much More…

Do your research and look for a coach who will align with your goals, and lifestyle decisions and who can help you reach your goals. There are a variety of trainers from those who are tougher to those who are more positive. 

Whatever your goals. Personal trainers make for a great investment and can elevate your fitness game when you need it. From Cardio to Strength Training, there are several benefits to enlisting professional help. 

Join Franklin Athletic Club

Does this spark your interest? We can’t wait to help you get started! Contact a personal trainer who can devise a customized summer challenge just for you! Reach out at 615-599-5544 to ask about membership plans or the more than forty classes offered weekly. Schedule a tour or find a personal trainer for your summer fitness challenge!


The Benefits Of Weight Training

The Benefits Of Weight Training

Fitness means different things to different people, but there’s a place in every workout routine for strength training. Whether you’re working with bodyweight and trying functional fitness out or looking to add on the weights and pack on serious muscle, strength training can make a difference not only in your physique but also in your overall health. 

What Is Weight Training?

Weight training works your muscles by providing resistance against them. This type of training may involve bodyweight, dumbbells, barbells and plates, or machines, and different workouts are designed to target different parts of your body. While weight training often gets a bad rap for creating loads of muscle, it’s this muscle that helps with overall weight loss. Muscle burns more calories than fat on the body, so the more you have, the more calories you’ll burn at rest, and the easier it is to keep the weight off. 


This isn’t to say cardio and other forms of exercise aren’t important. Weight training just takes the cake for long-term goals and its ability to help you shape your body well. 

What Are The Benefits Of Weight Training?

Lean muscle mass building is one of the life-changing benefits of weight training. It’s good for fat burning, but also promotes stronger, more dense bones which have a slew of benefits as we age. There’s also the bonus of reducing the risk of injury but working out the muscles that support the joints. 


Weight training is also known as resistance training and any exercises within this group will provide benefits. 


How Much Weight Training Do You Need?

As with any dedicated workout plan, there are moments where too much is too much. The general guidelines are that you should do resistance training at least twice a week to see the benefits of it. If you’re looking to aggressively make changes to your body or have specific fitness goals, you may want to do resistance training at least three or four times a week to start, with adding a fifth day when you’re up for it down the road.


The general consensus is to keep moving as much as possible. Whether it’s walking your dog twice a day or taking the stairs instead of an elevator, every little bit helps. Coupled with strength training, you’ll be well on your way to your fitness goals. 

How To Get Started With Weight Training

It’s intimidating to start a new training regimen. Whether you’re familiar with workouts or not. But resistance training doesn’t have to mean piling on the weight and hitting all the powerlifts from the start. 


Bodyweight training is a great way to get started and focus on form while developing good habits. When you start out with resistance training it’s more important to focus on form instead of overall weight, so that when you do start adding weight, you can target the right parts of your body with each workout. 


Here’s a sample bodyweight split to get you started:



10-minute walk or run


The Workout

Bodyweight Squat – 4 sets of 15 reps 

Push-ups – 4 sets of 15 reps

Mountain Climbers – 4 sets of 10 reps



10-minute walk or run


A general rule of thumb in the weight training world is that 12 sets are a full workout. Complete these 12 sets and you’ve just done some solid resistance training. 

Franklin Athletic Club And Weight Training

Not sure how your form looks, or interested in ramping up your weight training experience, Consider a session at Franklin Athletic Club. With free weights, resistance equipment and personal trainers available, you’ll build the muscle you want and set yourself up for strength training success. 


Franklin Athletic Club

112 Rand Pl

Franklin, TN 37064


Group Fitness And Accountability

Group Fitness And Accountability

Group fitness is a great way to get in shape, socialize and make progress with friends. There’s also the important point of accountability. By forming up with a group with similar goals, you’re more likely to stay on track and meet your expectations! So whether you’re trying to lose weight, or looking to pack on muscle and tone up, group fitness shouldn’t be overlooked as an option!


Looking for your next group class? Check out the Franklin Athletic Club schedule here

Accountability and Groups

So what’s the secret? It comes down to moving the motivation away from yourself and sharing it with others. It’s much more difficult to slack off when you have a group to back you up and keep you on track. It’s also hard to let someone else down if you’re their workout buddy and they look to you for help in return. 


There’s also the competitive nature of joining a group. Whether you mean it or not, it’s in all of us to get a little competitive when the pressure is on, and group fitness promotes this by putting everyone on the same playing field. Next time you’re in a group class, or working out with a buddy, push yourself a little harder and see what they do. Chances are, they’ll jump at the opportunity and join in on the fun. Very few people like to get outworked, especially amongst friends. 


Sharing In Success And Struggle


Groups are also great for sharing successes and the struggles of working out. Fitness is an ongoing process, and there’ll be off days or times where you feel the going gets tough. Think about the times you’ve had someone to help you through difficult times. The same idea translates well to group fitness. You all suffer together and are likely to relate to each other more readily. What’s great is you can also share in each other’s successes. 


Should you take a few days off for no good reason, or slack off on your workouts, accountability starts with your group. While the tough-love thing might not work for everyone, the ability to be reminded of your goals, and how not showing up and working hard isn’t helping you, goes a long way in setting you up for success. 


If you’re trying to make moves and improve your fitness for the better, joining others who are serious about their goals can only help you in the long run. Group fitness and accountability go hand in hand, so make the effort to get to a group class and make some friends while you’re at it! It doesn’t all have to be hard work. 

Looking For Your Next Group Class?

We know it’s hard to find a good group to join. We have you covered. Whether you’re looking to cycle, work up a sweat in HIIT, or get your strength training on, there’s a group here at Franklin Athletic Club for everyone. And from friendly gym-goers to the coaches, we’re all about friendly competition and accountability. 


Franklin Athletic Club

112 Rand Place

Franklin, TN 37064


New Year, New You!

New Year, New You!

We’re part of the way through January and it’s never been a better time to get going on your new year’s resolution of working out and building a better you!


The hardest part is getting started and that’s why we’re to help. Read on for a few tips to help get you started and keep you engaged in your new gym routine!

Set Yourself Up For Success

The easiest way to build new habits and enforce new routines is to make it as easy as possible to do these activities. 


One great way to hit the ground running before your start your workout is to prep your gear and workout clothes the night before and lay them by the door. This makes for less effort when getting out the door which should make you more inclined to get going!

Start Small And Build Momentum

By taking baby steps in your fitness journey, you’ll set smaller goals and build momentum as you reach each goal. That positive energy can be intoxicating and might help you stay motivated as you build up your physical fitness. 


Starting small also benefits you by setting a baseline and building natural progress segments to check in and see how far you’ve come. 

Decide On Your Type Of Workout

One size doesn’t fit all, and it’s recommended by most trainers that you incorporate strength training AND cardio work, but starting with one type of workout helps get you moving. 


Here’s a brief list of workouts, their benefits, and where to practice them. 


  • Cardiovascular activity. Walking and running fall under this category and cardio is great for your overall health. There are several levels of intensity in this workout and each has its benefits, but a good start is to try the “talk test”. Carry on a basic level of conversation without being too winded. If you can sing a song though, you’re not working hard enough.
  • Strength conditioning. The recommendation here is to engage in strength training at least twice per week. You don’t have to lift heavy to reap the benefits of this type of training but compound lifts go a long way in sculpting your body and providing greater benefits. Baseline workouts typically recommend picking a weight that you can lift for 8 – 12 reps in a set. There are many different loading techniques to build strength but lifting is a great no matter how you do it. Be sure to increase the weight gradually to prevent injury and further build strength. Recovery is also important. Make sure you take a rest day in between muscle groups. 


A combination of these two workouts provides the greatest rewards and will keep you healthy, put you on track to meet your goals, and set you up for long-term, resolution-crushing success!


Record Your Body Measurements

The dreaded scale and tailor’s tape. It seems like we all try to avoid them as much as possible. But setting baselines is a part of the process and working off your baseline to see the improvement helps inform your workouts and build momentum!


Download an app or use a notebook to track weight and measurements and set a time each week to record your progress. A quick note that your weight should be measured at the same time each time you measure and should be done first thing in the morning. 


With these tips, you’re well on your way. The most difficult part is getting going, but once you do, it gets easier to stay in your process and crush your goals. Keep in mind that a habit takes around 21 days to form, and we know that the more you do something, the more it becomes difficult to stop! So keep at it and here’s to a new year and a new you!


For more information and exercise tips visit our website!

Franklin Athletic Club

112 Rand Place

Franklin, TN 37064

(615) 599-5544

12 Days of Christmas Workout Challenge

12 Days of Christmas Workout Challenge

Thanksgiving is over and winter holidays are on the horizon. Whether you overindulged on turkey or are just looking to add some spice and variety to your workout, have we got a fun one for you! Based on the popular song, “The 12 Days of Christmas,” this fitness challenge will put you in the holiday mood with a big smile and a sense of accomplishment and gratitude at what you can do.

Grab a workout friend and a few pieces of equipment and get ready for Franklin Athletic Club’s 12 Days of Christmas Challenge!

What You’ll Need

The equipment needed for this challenge is pretty minimal. You’ll need:

  • A riser, bench or a box
  • Kettlebell
  • Mat (if you want)
  • Treadmill, rowing machine or the great outdoors.

What You’ll Do

This workout is a descending ladder workout and follows the pattern of the song. It’s 12 rounds, with each round adding a new workout. The exercise you do in Round 1, you’ll do in every subsequent round as well, whereas the new exercise you add in Round 12, you’ll only do once.

The Challenge

On the first day of Christmas, my trainer gave to me: 1 20-second wall sit.

On the second day of Christmas, my trainer gave to me: 2 push-ups and 1 20-second wall sit

On the third day of Christmas, my trainer gave to me: 3 goblet squats, 2 push-ups and 1 20-second wall sit

On the fourth day of Christmas, my trainer gave to me: 4 tricep dips, 3 goblet squats, 2 push-ups and 1 20-second wall sit

On the fifth day of Christmas, my trainer gave to me: 5 Russian twists, 4 tricep dips, 3 goblet squats, 2 push-ups and 1 20-second wall sit

On the sixth day of Christmas, my trainer gave to me: 6 mountain climbers, 5 Russian twists, 4 tricep dips, 3 goblet squats, 2 push-ups and 1 20-second wall sit

On the seventh day of Christmas, my trainer gave to me: 7 kettlebell swings, 6 mountain climbers, 5 Russian twists, 4 tricep dips, 3 goblet squats, 2 push-ups and 1 20-second wall sit

On the eighth day of Christmas, my trainer gave to me: 8 box step ups, 7 kettlebell swings, 6 mountain climbers, 5 Russian twists, 4 tricep dips, 3 goblet squats, 2 push-ups and 1 20-second wall sit

On the ninth day of Christmas, my trainer gave to me: 9 20-second planks, 8 box step ups, 7 kettlebell swings, 6 mountain climbers, 5 Russian twists, 4 tricep dips, 3 goblet squats, 2 push-ups and 1 20-second wall sit

On the tenth day of Christmas, my trainer gave to me: 10 reverse lunges (on each leg,) 9 20-second planks, 8 box step ups, 7 kettlebell swings, 6 mountain climbers, 5 Russian twists, 4 tricep dips, 3 goblet squats, 2 push-ups and 1 20-second wall sit

On the eleventh day of Christmas, my trainer gave to me: 11 kettlebell woodchops (on each side,) 10 reverse lunges (on each leg,) 9 20-second planks, 8 box step ups, 7 kettlebell swings, 6 mountain climbers, 5 Russian twists, 4 tricep dips, 3 goblet squats, 2 push-ups and 1 20-second wall sit

On the twelfth day of Christmas, my trainer gave to me: 1200 m row or run (.75 miles), 11 kettlebell woodchops (on each side,) 10 reverse lunges (on each leg,) 9 20-second planks, 8 box step ups, 7 kettlebell swings, 6 mountain climbers, 5 Russian twists, 4 tricep dips, 3 goblet squats, 2 push-ups and 1 20-second wall sit

Whew! Great job, you did it! We guarantee you never hear that song quite the same again.

Get Your Fitness Challenge On!

Maybe you never knew fitness could be this fun and this challenging all at the same time. If you have questions about any of these workouts or just want to be a part of a great fitness community, committed to your safety, health and wellness, reach out to Franklin Athletic Club at 615-599-5544 for more information on personal training, group fitness classes and more.

What and When to Eat to Maximize Your Workouts

What and When to Eat to Maximize Your Workouts

When you pull up to a fuel station in your car, you know what fuel to select to get the desired performance out of your vehicle. You know that food is your body’s fuel. So why is it so hard and confusing to fuel our bodies to get their desired performance, especially for a workout?

There is certainly lots of information available. And it’s not always consistent. That’s why Franklin Athletic Club is pleased to provide you an easy-to-understand guide to fueling your body and your workout. (Please note, if you are undertaking a long or strenuous workout such as a marathon or triathlon, consult a sports nutritionist.)

Pre-Workout: Simple Carbs are Best

Simple carbohydrates are easy and fast for the body to digest. This means you won’t feel weighed down or sluggish during your workout because your body is exerting its energy on digestion. It also means that fuel you put in is available for use as energy. Simple carbs should be consumed 30-90 minutes before a workout. Great pre-workout options include:

  • Low-fiber fruits such as bananas, applesauce or berries
  • Rice cake or toast with fruit preserves
  • Fruit purees
  • Oatmeal with minimal toppings
  • Low-fat yogurt

During Your Workout: Do You Need Fuel?

As a general rule, if you’re working out for an hour or less, you probably don’t actually need additional calories. When you’re setting new PRs on weights, crushing your favorite cardio machine or owning the group fitness class you’re taking, water alone is adequate.

If you’re an elite endurance or performance athlete, your workout may require a bit more. Something easily consumed and digested, such as a fitness gel, could give you the boost needed.

Post-Workout: Protein, Carbs, Electrolytes

You finished your workout and are ready to replenish what you’ve spent and provide your body the necessary nutrition to see gains from your workout. Post-workout is a great time to fuel up. Your body is already turned on and ready to absorb and utilize nutrients.

  • Protein. Post-workout is the best time to eat protein to fuel the repair of the muscles you’ve worked to increase strength. (Note: eating protein is not necessarily going to make you get “bulky.”)
  • Carbs. The primary source of energy for your muscles during your exercise is carbs. Now is the time to put healthy carbs back into your body and restore what you’ve spent. Carbs also help facilitate the absorption of other nutrients. Choose healthy carbs for your refueling.
  • Electrolytes. When you workout, you sweat. When you sweat, you potentially lose nutrients like sodium, potassium, magnesium and other electrolytes. Having a proper balance of electrolytes in your body is important for many essential processes. It’s important to replace and rebalance your electrolytes. While you can use a sports drink to get electrolytes, you may also be getting other things you don’t need or want. Electrolytes can be replenished from food or 100% fruit juices, such as orange juice.


Before, during and after your workout, be sure to hydrate. Drinking plenty of water, even in small, frequent sips, keeps your body healthy and happy during your workout. Need more info on fueling your workout or other fitness needs? Reach out to Franklin Athletic Club at 615-599-5544 for more information on your road to wellness.

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