Personal Training for Beginners

NASM-certified trainer Trevor Cassidy designs programs specifically for beginners. Personalized coaching in NYC, Northern NJ, or online.

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NASM-certified personal trainer Trevor Cassidy has 13+ years of experience designing programs for beginners. Whether you train in person across New York City and Northern New Jersey or work with Trevor online from anywhere in the country, every program is built around your specific needs, goals, and experience level.

Common Challenges

Feeling overwhelmed by gym equipment and conflicting online advice
Fear of injury from improper form
Lack of confidence in a gym setting

Your Goals

Build a sustainable exercise habit
Learn proper form on foundational movements
Gain confidence and independence in the gym

Recommended Programs

Strength & Functional

Build real-world strength and move better in every direction — periodized programs designed for your body and goals.

Custom Programming

Your plan, your equipment, your schedule — programmed by an expert, executed by you.

Online Training

Expert coaching wherever you are — structured programming, video feedback, and real accountability.

Key Benefits

Periodized Programming That Prevents Plateaus

Your program cycles through accumulation, intensification, and deload phases so your body is always adapting. This structured approach prevents the stalling that happens when you repeat the same routine month after month.

Technique Coaching on Every Major Lift

Trevor provides hands-on cueing for squat depth, deadlift hip hinge mechanics, pressing paths, and bracing patterns. Proper technique means heavier loads with less joint stress over time.

Real-World Strength and Functional Capability

Multi-joint, multi-plane exercises build strength that transfers directly to daily life. Loaded carries, rotational work, and single-leg variations develop the balance, coordination, and core stability that make everything outside the gym feel easier — from navigating subway stairs to playing with your kids.

Improved Balance, Coordination, and Joint Health

Functional movement training challenges your proprioception and stabilizer muscles. Better balance means fewer injuries, better athletic performance, and more confidence in your body. Training through full ranges of motion keeps joints healthy and mobile.

Measurable Progress You Can Track

Every session is logged. You will see your squat go from 95 pounds to 185, your deadlift climb, and your pressing improve. Objective numbers keep motivation high and guesswork out of the equation.

Who This Is For

People who have never worked out consistently
Gym-intimidated individuals looking for guided instruction
Anyone returning to exercise after a long break

Frequently Asked Questions

Do I need any gym experience before starting personal training?

No prior experience is needed. Trevor Cassidy designs every beginner program from the ground up, starting with bodyweight movements and basic movement patterns before progressing to free weights. According to the NSCA, supervised beginners gain strength 40% faster than those training alone, so working with a coach from day one accelerates your results while keeping you safe.

How long does it take for a beginner to see results from personal training?

Most beginners notice improved energy and confidence within the first two weeks. Measurable strength gains typically appear within four to six weeks of consistent training. A 2015 study in the Journal of Strength and Conditioning Research found that untrained individuals can increase muscular strength by 10-15% in the first eight weeks of a structured resistance program.

What does a typical beginner personal training session look like?

Each session begins with a dynamic warm-up to prepare your joints and muscles. The main workout focuses on fundamental movement patterns — squat, hinge, push, pull, and carry — using loads appropriate for your current level. Sessions end with a cool-down and brief mobility work. Trevor explains every exercise so you understand why it is in your program.