During Sessions I, and the rest of the coaches, provide a number of functions.

We obviously need to explain the structure of the Session to start with.

Lead people through it.

Make sure their technique is good and offer pointers and directions where needed.

Motivate and encourage.

Create conversations around both exercise and what’s going on outside of the Sessions.


Make sure people are training at an intensity that’s going to get results for them.

Because many people underestimate what they’re capable of.

Without a bit of a nudge people will often pick up a weight that is lighter than they can do.

Sometimes a weight that is too light to really do anything.

People are often concerned about going “too heavy”.

Which I get.


We don’t want to go too heavy.

But we don’t want to go too light either.

In the same way that we wouldn’t never drink any water because we didn’t want to drown.

There’s something in between.

That Goldilocks zone.

How to easy, not too hard.

If in doubt, it’s nearly always worth giving the next weight a go.

If you can do, say, 10 repetitions with one weight……..

I’m pretty confident that you can do five or more with the next weight.

I’d be amazed if you went one weight division up and couldn’t even lift it at all.

When I say amazed, I’ve never seen that happen in over two decades.

And, whilst we’re not looking to grind ourselves into the floor……..

There does need to be an element of challenge with exercise for it to do anything.

If we’re wanting to get fitter or tone up………

We need to challenge the body at least a little bit outside of it’s comfort zone.

If it feels it’s already fit or strong enough for what we’re asking it to do, it won’t change.

Muscles won’t change if they’re not being challenged.

If in doubt, give it a go (and, if you’re not into regular exercise already, it’s www.myrise.co.uk/apply to give our four week trial a go – with two extra weeks for free over Christmas).

Try the next weight up.

If experience has taught me anything in this game, it’s that you’ll probably surprise yourself.

Much love,

Jon ‘Quicksand’ Hall


RISE in Macclesfield was established in 2012 and specialise in Group Personal Training weight loss programmes for those that don’t like the gym and find diets boring and restrictive!

Jon Hall
Jon Hall

When not helping people to transform their lives and bodies, Jon can usually be found either playing with his kids or taxi-ing them around. If you'd like to find out more about what we do at RISE then enter your details in the box to the right or bottom of this page or at myrise.co.uk - this is the same way every single one of the hundreds who've described this as "one of the best decisions I've ever made" took their first step.