Turning general pop clients into machines

We've all worked with an adult client who has either never trained or stopped years ago. Years of sitting at a desk, eating whatever they want, and neglecting their health have finally caught up to them.

Whether it's a doctor’s recommendation or a realization that they can’t continue like this, they are ready to make a change — and you've been chosen to guide them.

As the first session wraps up, you think to yourself, "This is going to be a challenge," to put it mildly.

In this blog, I’ll share how to transform the sedentary desk worker into a gym savage.

Lifestyle Creep

The typical trajectory of adult life in developed countries makes it difficult to prioritize exercise.

From the moment we enter the workforce, responsibilities begin to pile up. We take on more work, start families, and gradually, the time once devoted to exercise gets reallocated elsewhere.

A rare few manage to carve out time for their health amidst their responsibilities.

The majority, however, let their lifestyle dictate their health outcomes.

It’s a major victory when someone has the realization that they need to make a change, and we should celebrate that moment.

Once they decide to change, only time will tell if they make the necessary behavioral adjustments for their health.

Their investment in you shows that they trust you to guide them on this journey.

Step 1: Fall in Love with the Process

The biggest challenge here is figuring out where to start. With so many areas to address, it’s easy to feel overwhelmed and unsure of the entry point.

Let’s start by defining what a win looks like.

For me, the first win is getting the client to enjoy being in the gym. To do that, I need to understand what motivates them, what they like, and, just as importantly, what they don’t like.

In the beginning, I focus heavily on exercises they enjoy, with one goal in mind: stacking small wins every time they step foot in the gym.

From a programming perspective, it’s crucial to keep things simple. Think goblet squats, split squats, rows, press variations, arms, abs, and some tempo aerobic work. These basic movements will be on the menu for the foreseeable future.

Moderate to high reps with low to moderate loads are the way to go.

Let the beginner gains build, so that eventually, this desk worker will be so pumped about their progress, they’ll want to shout from the rooftops.

In some cases, the client might not initially enjoy exercise, but the numbers won’t lie. I’m always showing them their progress. It’s hard to hate results—even if the confidence hasn’t fully caught up just yet.

Step 2: Own Your Movement

I love the quote, "My clients don’t need to train with me, but they want to train with me."

The greatest compliment a trainer can get is when a client goes to another gym, and someone approaches them, asking if they’re a trainer.

When you get an excited text from your client saying their movement quality attracted attention, it’s a moment you’ll always remember.

This is why I place so much importance on technique early on. I slow down the sessions to teach and allow clients to master movements through repetition.

As a coach, I measure my effectiveness by how my clients look when they’re not with me.

I want them to become independent, resilient, and able to own their skills.

This takes time, countless reps, and plenty of patience. It won’t happen overnight, but we’re always working toward mastery.

Step 3: Educate

The person who doesn’t exercise often has glaring opportunities for improvement in other areas of their life—don’t we all?

Sleep, nutrition, stress, social connections, and risky substances are all factors I start gathering information about during our training sessions.

What will set you apart as a coach is your ability to educate and inspire behavior change beyond the gym.

I identify one key area that’s hindering their progress the most, and we start there. Nutrition is usually the first issue that comes up, but sleep is always a close second.

My advice? Focus on one area and spend a few months educating and troubleshooting to see if it has an impact on their overall health. Small changes in these areas can have a big effect on progress in the gym and in life.

Step 4: Adult Athletes

If you've ever taught a 50-year-old how to skip or hopscotch, you know the smile that lights up their face every time. They’re instantly transported back to gym class or their younger years when they felt vibrant and capable.

After training hundreds, if not over a thousand, general population clients, I can tell you that adding athletic components to training is a powerful way to build resilience and boost confidence.

The key is understanding the right dosages and applications.

Many general population clients feel intimidated by the label "athlete" because they don’t see themselves that way.

That is, until you show them what they’re truly capable of.

I start introducing athletic drills and fun movements that slowly shift their perception of themselves.

You don’t need much—a little goes a long way!

Step 5: Blast Off

Imagine that desk jockey after a year of consistent training, education, and empowerment.

They’re walking around with their shoulders lower, chest higher, and stepping into the gym with a newfound purpose.

That confidence has begun to spill over into every aspect of their life.

Their spouse has started training too.

Their kids ask them to flex their biceps, marveling at their muscles.

They’re cooking healthier meals for their family.

They show up differently at work—and everywhere else.

A simple behavior change has triggered a complete lifestyle transformation, shifting who they are and what they believe is possible.

Now, they look at you like you walk on water, knowing you have the answers that helped them get here.

Conclusion

Imagine a life where you dedicate yourself to changing others' lives for the better.

If you’re a coach, that is your life.

That’s why, in my opinion, it’s the greatest profession in the world.

You have the power to guide others to live their best lives, and they pay you for it!

Let’s take a moment to feel gratitude for that reality.

Now, let’s also take a moment to realize how simple our job truly is.

In a world full of programs, exercises, and methods, those aren’t the things that matter most.

What really matters is whether or not you can change lives.

I remind myself of this every day, and I invite you to do the same.