--- title: "What the Research Says About Personal Training Results" description: "Peer-reviewed research on personal training outcomes: adherence, strength gains, body composition, and mental health. What the data shows about training with a coach." lang: en json-ld: | [ { "@context": "https://schema.org", "@type": "LocalBusiness", "additionalType": "https://schema.org/HealthClub", "@id": "https://greendoorfitness.com/#localbusiness", "name": "Green Door Fitness", "description": "Denver's only boutique gym with a certified personal trainer on the floor every visit. 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[Home](/) - [Blog](/blog) - What the Research Says About Personal Training Results [Training Science](/blog?category=Training%20Science) # What the Research Says About Personal Training Results M Matthew Hammel, NASM-CPT May 21, 2026 5 min read ![Matthew Hammel](data:image/jpeg;base64,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) Matthew Hammel, NASM-CPT Owner of Green Door Fitness, serving Denver's Congress Park, Cherry Creek, and Park Hill neighborhoods. NASM-certified personal trainer helping locals build strength, lose weight, and stay consistent — no appointments required. # What the Research Says About Personal Training Results I'm Devin, a NASM Certified Personal Trainer and Certified Nutrition Coach at Green Door Fitness in Capitol Hill, Denver. I've worked with members who came in skeptical about whether personal training makes a measurable difference. Fair question. Let's look at what the published research says. ## Adherence: The Biggest Factor Most People Ignore The single strongest predictor of fitness results isn't your program, your supplements, or your genetics. It's whether you actually show up consistently. A study published in the Journal of Sports Science & Medicine tracked 129 adults over 12 weeks and found that participants who trained with a personal trainer attended 30% more sessions than those training independently. Over a year, that gap compounds. If you're training 4 days a week instead of 3, that's 52 extra sessions per year. At Green Door, our model makes showing up easy. No appointment to book, no session to cancel. You walk in during open hours and your coach is ready. That removes the biggest friction point most people face with traditional personal training. ## Strength and Body Composition Outcomes A 2019 systematic review in the International Journal of Environmental Research and Public Health examined 10 controlled trials and found that supervised resistance training produced significantly greater improvements in both muscular strength and lean body mass compared to unsupervised training. The researchers pointed to three mechanisms: - **Appropriate load selection**: Trainers push clients to work at the right intensity, which self-directed exercisers tend to underestimate - **Technique quality**: Better form means better muscle activation per rep - **Progressive overload management**: Trainers systematically increase demands, preventing plateaus We use InBody scans at Green Door to track these changes objectively. You get a baseline scan on Day 1, mid-check-ins, and a final assessment. The data shows lean mass gained, body fat lost, and hydration levels. It's not guesswork. ## Mental Health and Training Consistency Research published in Frontiers in Psychology found that exercise supervised by a qualified professional was associated with greater reductions in anxiety and depressive symptoms compared to self-directed exercise. The social connection with a trainer and the structure of a guided program both contributed to the effect. I see this with our members regularly. People who struggled to maintain a gym habit on their own come in 4-5 times a week here. The barrier is low and the experience is positive. ## The Cost Question Traditional personal training in Denver runs $80-150 per session. At 3 sessions per week, that's $960-1,800 per month. For most people, that's not sustainable long-term. Green Door's 28-Day Pass is $97, and coaching is included with every visit. Our Summer Starter 10-Pack is $599 for 10 dedicated one-on-one sessions. Both options give you the research-backed benefits of supervised training at a fraction of the traditional cost. ## The Takeaway The evidence is consistent: training with a qualified coach gets better results than training alone. The mechanisms are well-documented: better technique, appropriate intensity, systematic progression, and higher adherence. Our coach-on-floor model makes those benefits available every visit, not just during scheduled appointments. Green Door Fitness. 2404 E Colfax Ave, Capitol Hill, Denver. (720) 541-7163. ![Matthew Hammel](data:image/jpeg;base64,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) Matthew Hammel, NASM-CPT Green Door Fitness Trainer Helping Denver residents reach their fitness goals with personalized training and expert guidance at Green Door Fitness, serving Congress Park, Cherry Creek, and Park Hill. ### Get your legs ready before the snow flies A trainer is on the floor every visit, and the 28-Day Pass comes with a money-back guarantee. [28-Day Pass: $97](/28-day-pass)[10-Day Fit Camp: $97](/10-day-fit-camp) [All Articles](/blog)[(720) 541-7163](tel:720-541-7163) ### More to Read [ Adult Boot Camp in Denver: What to Actually Expect Denver Fitness · 7 min read · Sep 1 ](/blog/adult-boot-camp-denver)[ Ski Season Training: How Denver Skiers Should Prep Denver Fitness · 6 min read · Aug 15 ](/blog/ski-season-training-denver)[ Returning to the Gym After an Injury: How I Coach Denver Clients Back to Strength Personal Training · 9 min read · Aug 1 ](/blog/return-to-gym-after-injury-denver)[ How to Rebuild Your Workout Routine in Denver When Summer Winds Down Getting Started · 8 min read · Aug 1 ](/blog/fall-workout-routine-denver-after-summer) ## Related Articles Continue reading about training science [ GDF Training Science· 6 min read ### The Science Behind Coach-on-Floor Training: Why Real-Time Feedback Gets Better Results ](/blog/science-behind-coach-on-floor-training)[ GDF Denver Fitness· 7 min read ### Adult Boot Camp in Denver: What to Actually Expect ](/blog/adult-boot-camp-denver)[ GDF Denver Fitness· 6 min read ### Ski Season Training: How Denver Skiers Should Prep ](/blog/ski-season-training-denver) ## Put This Into Practice Our trainers are here to help you see real results. [Start Your 28-Day Pass](/28-day-pass)[Contact Us](/contact) [![Green Door Fitness](data:image/png;base64,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)](/) Denver's premier personal training studio focused on coach-on-floor support. Serving Denver since 2014. 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