You're scrolling on Tic-Tok and see that a beloved friend posted a video of herself working out. She looks great! You've been looking to get in shape and decided to ask her for help.

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She tells you her secret is this in-demand trainer. He gives personalized workouts and meal plans. You begin to think this trainer might be a good fit for you until you hear how expensive he is.

Although disappointed, you're determined to get in shape, so you decide to train without an instructor using these 5 tips.

1. Set Your Goal

Flaticon Icon Before you begin training, it is important to set your goal. Your goal will provide a focus for your training journey and motivate you on challenging days.

Make sure your goal is specific. For example, avoid saying "I want to lose weight." instead, opt for "I want to lose 15 lbs."

Write your goal down and post it somewhere you can refer back to it for encouragement and motivation.


Ashely wants to improve her endurance while running. What is the best specific goal she can set to help her accomplish this?

2. Find the Right Program

Once you determine your goal, you're ready to find a program that works for you.

Your program should help you achieve your goal. For example, if you want to increase your muscle mass, you may consider using a weightlifting program.

A group of people following a workout instructor.

The Internet has many free and reasonably priced options available. You may consider following a trainer on YouTube or using a fitness app.

Using these options takes the guesswork out of what to do when you are at the gym. You can be confident that you're on your way to meeting your training goal.

3. Maximize Your Program

Now that you have your goal and plan, you can hit the gym!

Since you'll go to the gym alone without a trainer, be sure to include a warm-up and cool-down.

  • A warm-up prepares your heart and body for training by pumping blood to your muscles.

  • A cool-down helps gradually bring your heart rate to its normal pace.

A woman on a fitness mat doing a sit up/abdominal crunches. Photo by Jonathan Borba on Unsplash

You might consider including high-intensity interval training (HIIT) exercises.

HIIT exercises are 10-30 minute workouts of short periods of intense exercise alternated with recovery periods.

The benefits of HIIT maximum health benefits like increased heart rate, calorie burn, and weight loss.

A man with weighted ropes alternately lifting them. Photo by Karsten Winegeart on Unsplash

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Bodyweight exercises are also great for training without a trainer.These are exercises where you use your body weight to provide resistance against gravity — for example, squats, pushups, and pull-ups.

Bodyweight exercises can be done without a trainer or equipment at anytime or any place.

4. Track your Progress

You're training hard! A trainer would have your measurements and bodily statistics, so you need to track your own progress.

Consider using a smartwatch with a fitness app to record and view your progress.

A small commercial  that shows the different setting of a smart watch and woman running.

5. Fuel your body

It is just as important to eat right while training. What you put into your body fuels you as you train. A helpful practice is to meal prep.

Lunch containers with healthy food inside being stacked on top of each other.

This is when you plan and prepare your meals ahead of time for the upcoming week.

Consider using Pinterest, nutrition apps, or a meal prep service. Check out these Byte for more tips about developing healthy eating habits and meal planning.

Take Action

Nicki Minaj is lifting dumbbells.

Ready to start training without a trainer? Try these tips.


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