The first appointment: questions before weights
The first hour sets the plan, so it should feel more like an interview with some movement than a workout. Bring your training history, your goals in your own words and the hours you can really give. RPM's female personal trainers work in the Ladies section, so the assessment can happen in a women-only space.
| Part | What the coach does | What it tells her |
|---|---|---|
| Conversation | Asks about past training, breaks, work and family hours | How many sessions are realistic, and where to start |
| Health questions | Asks about conditions, medication and anything that hurts | Whether to ask you to see a doctor before training starts |
| Movement check | Watches you sit to a box, hinge, push, pull and stand on one leg | Which patterns are ready for load and which need practice |
| Trial sets | Light sets on a few machines or with dumbbells | Starting weights, judged by how the last reps look |
| Plan | Sets the weekly pattern and the first targets | What to review after the first few weeks |
A coach should refer pain, menopause symptoms, bone health questions and joint conditions to a doctor or physiotherapist rather than advise on them.
Why most sessions are built on strength
WHO's 2020 guidelines ask every adult for muscle-strengthening activity at moderate or greater intensity, covering all the major muscle groups, on two or more days a week. Aerobic minutes are easy to collect elsewhere, from walks to classes, so coached time usually goes where expertise counts: lifting well and progressing.
ACSM's 2009 position stand also shapes the order inside a session. It puts large muscle groups before small ones, exercises that move several joints before those that move one, and harder work before easier work.
| Block | Typical content | Why it sits there |
|---|---|---|
| Warm-up | Easy cardio, then lighter sets of the first lift | Raises body temperature and rehearses the movement |
| Main lifts | A squat or leg press, a hinge, a press and a pull | Big muscle groups while you are freshest |
| Accessory work | Single-leg moves, carries, upper back and trunk exercises | Fills gaps the main lifts leave |
| Finisher, if any | A short interval block on a bike | Conditioning, kept brief so it does not crowd out strength |
| Cool-down | Easy movement and notes on today's loads | So the next session starts in the right place |
How she moves you forward
ACSM suggests novices train with loads in the 8 to 12 repetition range, and add a small amount, 2 to 10 per cent, once they can do one or two repetitions more than the target. A coach reads more than the numbers and adjusts to how you look and feel on the day.
| What the coach sees | Her usual response |
|---|---|
| Two extra clean reps on every set | A small step up in load next session |
| Form slipping on the last reps | The same load until the movement is steady again |
| Stiffness still there at the next session | Repeat the session rather than add to it |
| A week of poor sleep or late nights at work | Hold or lighten the plan for that week |
| The same weights for several weeks with good form | Change the rep range or the exercise as well as the load |
Progress is judged against your own log, never against a date or anyone else's numbers.
Fitting coached and solo sessions into your week
Most women do not need a coach at every session. A common pattern is one or two coached sessions plus one or two on your own, from a plan the coach writes.
| Pattern | Coached sessions | On your own | Suits |
|---|---|---|---|
| Coach-led | Two a week | Walks or a class | A new lifter, or anyone who wants every strength session watched |
| Shared | One a week | One strength session from the coach's plan | Someone who knows the basics and wants regular checks |
| Check-ins | One every few weeks | Two or three strength sessions | A confident lifter who wants a fresh plan and a form check |
At RPM, Engine adds coached programming and Atelier is built around one-to-one coaching, with inclusions and prices confirmed on enquiry, so ask which tier matches the pattern you choose. In Ramadan, ask whether your coach can move sessions later in the evening, since RPM has not confirmed its Ramadan hours.
Choosing among RPM's female coaches
The female coaches on the roster work in the Ladies section. For most women over 40 with a strength goal, the strength and conditioning role is the natural first booking, with another coach added later for a second interest.
- Coach Maria: strength and conditioning.
- Asma Jamousi Zadeh: HYROX-style conditioning.
- Giana Suleiman Daqnoush: Pilates and aerobic sessions, in the studio.
- Imen Hasnaoui: combat and self-defence.
Profiles are on the coaches page. If you are still deciding what to ask a coach for, matching a female coach to your goal works through it goal by goal. Personal training prices are not published, so ask for current packages and the cancellation terms.
Checking the fit after the first month
- Do you know why each exercise is in your plan?
- Has the coach changed something in response to how you felt or moved?
- Can you run your solo sessions without guessing?
- Do your notes show small, steady changes in loads or reps?
If most answers are no, say so. Asking for changes, or switching coach, is normal. If you are still choosing a gym rather than a coach, see what women over 40 should look for in a gym.
Sources
Questions, answered.
Does the coach need to be over 40 too?
Not necessarily. What matters is that she asks the right questions, adjusts the plan to how you respond and refers you on when something is medical. Ask how she usually works with women at your stage.
Can my sessions include Pilates as well as strength?
Yes, if your week has room. Some women keep strength with one coach and add a reformer class in the Ladies section studio, which is for women only.
What should I wear to the first session?
Clothes you can squat and reach in, and flat, stable trainers. For more detail, see what to wear to the gym.
Can my coach give me a plan for when I travel?
Ask for one. A short plan for whatever gym you find, or for bodyweight work, keeps the habit going, and the coach can lighten your first session back.