ONLINE PERSONAL TRAINING, 1-ON-1

Who this is for

This is coaching for people who are willing to train but tired of guessing. You can get yourself to the gym. What you don't have is a plan that progresses, someone to tell you whether your squat is actually the problem, and a reason not to change programs every six weeks because a video told you to.

Most of my online clients fall into one of four groups:

• Lifters stuck at the same numbers. You've trained for a year or more and nothing has moved lately. Usually it's programming — no planned progression, too much variety, or recovery that never gets accounted for.
• Busy professionals with three or four real days. You don't need a six-day split. You need the best possible plan for the days you actually have, with sessions that fit in the time you actually get.
• People rebuilding after a layoff or injury. Back after months or years off, or working around a shoulder or knee that complains. We build volume slowly and train around it, within what your doctor or physical therapist has told you.
• Anyone who hates being on their own with it. You know what to do in theory and still drift. The weekly review is the fix.

If your main goal is losing body fat specifically, the same coaching applies but the emphasis changes — start with online weight loss coaching instead.

How online personal training works

There are four moving parts, and they repeat every week. Nothing here is complicated — the value is in it actually happening on schedule.

1. The intake call and assessment. We start with a free 30-minute call: your training history, injuries, schedule, equipment, and what you're actually chasing. Then you send movement videos of a few basic patterns so I can see how you move before I write anything.

2. Your program, in the app. Within a few days you get a program in a training app — exercises, sets, reps, target loads or RPE, rest, and video demos for anything unfamiliar. You log each session as you go, so I see what actually happened rather than what was planned.

3. Video form review. You film working sets on the main lifts and I review them. This is where remote coaching quietly beats a crowded gym floor: I can watch a rep three times, frame by frame, instead of glancing at it from across the room.

4. The weekly check-in and adjustment. Once a week you send the numbers and the context. I send back a written review and the specific changes for the next seven days — usually one or two variables, not a whole new program.

What's included

How the programming actually works

Your plan is built in blocks, usually four to six weeks each, with a clear job for each block. A strength-focused block might drive a few main lifts with lower reps and heavier loads. A hypertrophy block adds volume and time under tension. If you're in a deficit, we protect the hard-earned muscle and keep intensity while total volume comes down.

Progression is planned rather than improvised. That normally means adding reps at a given load until the top of a range, then adding weight and starting again — with hard sessions and easier sessions built in on purpose. Deload weeks get scheduled before you're wrecked, not after.

What doesn't happen: a new exercise selection every week because it felt stale, or a program copied from whoever is popular this month. You cannot progress a lift you keep replacing.

Nutrition support, without a rigid diet

You get calorie and protein targets, a fiber and hydration floor, and a strategy for the situations that derail people — restaurants, travel, weekends, and stressful weeks. No banned food list and no meal plan you'll abandon by Thursday.

Depending on your goal we set that up as a deficit, maintenance, or a controlled surplus for building. Then we adjust it from your weekly data instead of guessing. Coaching is training and nutrition guidance, not medical care or a prescribed diet — the full health disclaimer spells that out.

Online personal training vs. training in person

I do both, so here's the honest comparison. Online gets you a plan that adapts every week, coaching that isn't limited to one scheduled hour, no commute, and a much lower cost per week. It asks you to be able to show up on your own and film a set now and then.

In-person gets you hands-on cueing, a spotter, and someone who will not let you skip. It costs more, it's tied to a schedule, and it only exists if you're near me. If you're in the Black Hills and want that, look at personal training in Rapid City. If you're anywhere else in the country, online is the option — and it's the one most of my clients use.

Who I am

I'm Noah Frank. I coach a small roster one-on-one, on purpose, so every check-in gets a real answer. I have two-plus years of hands-on coaching experience and my NASM CPT certification is in progress, not complete — I'd rather you hear that from me. More about how I work is on the about page.

Pricing

Every option includes exactly the same coaching — custom programming, nutrition guidance, video form review, weekly check-ins, and direct access to me. Longer terms cost less per month because real strength and body composition change takes longer than four weeks. You can cancel any time, but I recommend planning on at least three months; most people who quit in week five never see what they paid for. Every plan starts with a free 30-minute call.

Wondering how that compares to other coaches? I break down real market prices in how much an online personal trainer costs. And if you're not sure how often you should be training, read how many days a week you should work out.

Results

I don't publish stock before-and-after photos or testimonials I wrote myself. Real, permissioned client stories go on the results page as clients agree to share them — and nowhere else.

What I commit to, for every client:

FAQ

What is online personal training, exactly?

You get the same thing a good in-person trainer gives you — a program built for you, coaching on your technique, and someone tracking your progress — delivered through an app and weekly check-ins instead of standing next to you. You train on your schedule, at your own gym, and I review the work.

Is an online personal trainer as effective as training in person?

For most people who can already get themselves to the gym, yes — often more effective, because you get a program that progresses every week instead of one hour of supervision. If you've never touched a barbell and want hands-on spotting from day one, in-person is the better start.

Do I need a gym membership?

No. I write the program around what you actually have: a commercial gym, a garage setup, or dumbbells and a bench in a spare room. Tell me your equipment and available days and the plan is built to fit them.

How do check-ins work?

Once a week you send a short check-in: training log, body weight trend, measurements if we're tracking them, sleep, stress, and anything that got in the way. You get a written response from me within a day with the exact changes for the week ahead. Between check-ins you can message me directly.

Will you look at my form?

Yes. Film a set from the side or a 45-degree angle, send it in the app, and I'll tell you what to change and why. Form review is the part of remote coaching people underestimate — video is often clearer than watching live.

How much does online personal training cost?

$300 per month, month to month. Six months is $1,600 and a year is $3,000, which works out to a lower effective rate. Every option includes the same coaching — programming, nutrition guidance, weekly check-ins, and direct access to me. You can cancel any time, but most people stay at least three months; that's roughly how long real strength and body composition change takes to show up honestly.

How long before I see results?

Strength usually moves first — most people add reps or load within two to three weeks. Visible body composition change typically shows up around weeks six to twelve depending on your starting point and how consistent the weeks are. I don't sell 30-day transformations.

What if I travel a lot or work shifts?

That's normal for the clients I work with. Programs get built with a fallback version of every session — a shorter one and a hotel/minimal-equipment one — so a disrupted week still counts instead of turning into a reset.