Personal training in Copenhagen: how to choose the right coach

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Personal training in Copenhagen comes at every price point, and the price tells you surprisingly little about which coach will actually move you forward. What does is the plan, the follow-up, and whether the training fits into a week of work, children and nursery runs. This is what I would look for if I had to choose a coach today.

What do you actually get from a personal trainer?

Most people I meet at a first consultation know perfectly well what they should be doing. They have read about squats, protein and sleep, and plenty of them have a programme sitting in an app. What is missing is rarely knowledge. It is structure, and someone who holds on to it when a week of deadlines and a poorly toddler knocks the plan over.

The research points the same way. In a randomised trial from 2023, 36 experienced gym-goers followed the same programme for eight weeks, half with a coach beside them and half on their own. The supervised group generally saw more muscle growth at several sites and a bigger improvement in the squat, while bench press developed much the same in both groups. The researchers also suggest that supervision seemed to help people stick with it. It is one trial with young, trained participants, so it should not be overstated, but it matches what we see on the floor: people lift a bit heavier, squat a bit deeper and stay a bit longer when someone is watching.

How do you tell a good coach from an average one?

Ask about the plan. Not today’s session, but what is supposed to happen over the next few months. A coach who works with structure can say something like: “For the first three weeks we learn the technique in four basic lifts, then we build up gradually, and every fourth week we check whether it is working.” If the answer is “we’ll see how you feel today”, you will get variety, but not necessarily progress.

Look at how the coach manages load, too. We use RPE, a scale for how many reps you have left in the tank, because it accounts for the fact that you slept five hours one week and eight the next. Which method a coach uses matters less than having one.

Then the slightly awkward question: how much experience does the coach have with people like you? Having trained elite swimmers says little about whether someone can get a 45-year-old consultant with a stiff lower back to turn up twice a week for six months.

How often do you need to train to see results?

Less often than many people think. A systematic review of 22 studies found that more training days per week led to larger strength gains, but when the total amount of work was the same, the difference disappeared. So it is the total number of sets across the week that counts, and more days are simply one way to fit them in.

For a busy parent, that means two fixed sessions a week can go a long way if they are planned properly. The WHO recommends muscle-strengthening activity on at least two days a week for adults. I would rather have a client who turns up on Tuesday and Thursday for 40 weeks than one who starts with four sessions a week and is gone by week six.

How much does personal training cost in Copenhagen?

Prices vary a lot, and comparing them only makes sense once you know what is included. Is it just the session, or do you also get a programme for the days you train alone? Is there follow-up? Is there a minimum term?

At HIER, personal training starts from DKK 131 a day, and the price depends on the programme. Everything runs month to month with one month’s notice, and you can see the details on our prices page (in Danish). If one-to-one does not fit the budget right now, small group training with 2–4 people lets you share a coach and the cost, and online coaching is an option if you can train independently and mainly need a plan and follow-up.

Does it matter where the studio is?

More than you would think. If getting to training takes 25 minutes each way, an hour suddenly becomes almost two, and that is the first thing to go when the calendar fills up. Choose somewhere on your route between work, nursery and home. For many of our clients that means Østerbro, Nordhavn or Hellerup.

The setting matters too, in a different way. A calm studio where you do not queue for a rack makes it easier to keep your time slot. And if you have children, it helps to know they are welcome on the day childcare falls through.

Can you train in English?

Yes, and in Copenhagen you should expect to. At HIER all our coaches train clients in English, and we have coached people from 46 countries. Many moved here for work and lost the routine they had back home. There is more about that on our English page.

What to do in practice

1. Write down how many fixed time slots you can realistically keep each week. Not how many you would like.
2. Pick 2–3 coaches or studios close to your daily routine, and book a no-obligation chat.
3. Ask about the plan for the first 12 weeks and how you will measure whether it works.
4. Ask what happens between sessions: programme, app, messages, follow-up.
5. Compare the price with what is actually included, and check the minimum term and notice period.
6. Choose the one you think you will still be showing up for in March.

If you would like to start with us, the first step is a free consultation: 30 minutes in the studio at Østerbrogade 113, where we talk about your week, your goals and what has got in the way so far. Afterwards we suggest a programme and one of our coaches, and it is up to you whether to go ahead. You can also read how personal training at HIER works.

Frequently asked questions

Is personal training for beginners?

Yes, and that may be where it makes the most sense. As a beginner you learn the technique properly from the start and skip the guesswork on weights and exercises. Many of our clients had never done strength training before.

Can I do personal training if I have an injury or I’m pregnant?

Many people train well with a niggle or during pregnancy, but the training needs to be adapted to you. We go through that carefully at the consultation. HIER is not a clinic, so if you are in pain or unsure, it is a good idea to also speak to your GP or physiotherapist.

How quickly will I notice a difference?

It varies, but many people find the exercises feel easier after the first 3–4 weeks as the body gets better at the movements. The more visible strength gains usually come over the following months, as long as you keep going.

Sources

• Coleman M, et al. Supervision during resistance training positively influences muscular adaptations in resistance-trained individuals. J Sports Sci. 2023;41(12):1207–1217. PubMed
• Grgic J, et al. Effect of resistance training frequency on gains in muscular strength: a systematic review and meta-analysis. Sports Med. 2018;48(5):1207–1220. PubMed
• Bull FC, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451–1462. PubMed