Episode Summary
80% of personal trainers quit within their first year—not because they lack knowledge, but because nobody prepared them for the reality of the job. In this episode, I break down the three critical phases of your first 90 days as a personal trainer and provide the tactical, real-world advice you need to build a sustainable, successful career in fitness.
Whether you just got certified, you're a few weeks into your first training job, or you're two months in wondering if you made the right choice—this episode gives you the survival guide nobody else provides. From building your client base to managing imposter syndrome, from mastering gym politics to optimizing your business with data, we cover everything your certification program didn't teach you.
EPISODE HIGHLIGHTS
→ The shocking statistic about new trainer dropout rates and why it happens
→ Why the first 90 days aren't a grace period—they're your foundation
→ The relationship-building mistake that costs new trainers thousands in lost revenue
→ How to approach your first clients: underpromise and overdeliver
→ The admin mistakes that damage your professional reputation
→ Why successful trainers are specialists, not generalists
→ The truth about imposter syndrome and how to work through it
→ Energy management strategies to prevent burnout
KEY TOPICS COVERED:
The Three Phases Framework:
- Days 1-30 (Absorption Phase): Learning your environment, mastering systems, and understanding gym culture
- Days 31-60 (Establishment Phase): Building your client base, refining processes, and handling retention challenges
- Days 61-90 (Optimization Phase): Using data to improve, identifying your niche, and setting up long-term success
Critical Skills & Strategies:
- Why knowing how to program workouts is only 20% of success
- The "floor presence" strategy for organic client acquisition
- How to build relationships with facility staff that lead to referrals
- Documentation systems that improve client retention
- Handling cancellations, no-shows, and the 8-12 week dropout danger zone
- Managing energy and avoiding early burnout
- Overcoming imposter syndrome as a new professional
The 7 Non-Negotiables:
- Show up consistently and professionally
- Put client experience above everything else
- Stay humble and curious
- Build relationships, not just client lists
- Track everything you do
- Invest in yourself continuously
- Think long-term from day one
PRACTICAL TAKEAWAYS:
✓ Speed work MUST come first in training sessions when your CNS is fresh
✓ Keep speed sessions to 300-600m total volume with full recovery between reps
✓ Implement 1:10 to 1:20 work-to-rest ratio minimum for true speed development
✓ Film yourself running to identify and correct technical inefficiencies
✓ Train across the force-velocity spectrum: maximal strength + explosive power + high-velocity speed
✓ Allow 48-72 hours recovery between high-intensity speed sessions
✓ Use progressive overload with plyometrics, Olympic lifts, and resisted sprints
✓ Always match your training to sport-specific demands
DISCLAIMER
This podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.
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About Brandon Smitley
Instagram: @bsmitley @team.thirst
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Website: THIRSTgym.com
Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.
Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.
He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.
