Finding a good online workout program is a little like online dating: you have to sift through a lot of BS and watch out for red flags (which are everywhere). This article goes over all of the red flags and what you need to know to find a good online workout program that gives you results.
What To Look For In An Online Workout Program
Part of knowing what online workout programs to look for is knowing what the red flags are. First, if a program talks about “sculpting abs” or “melting belly fat”, run away fast! Muscle building is spot specific, but fat loss is not. Some programs use misinformation like this as a marketing tool, which means they aren’t a trustworthy source for legitimate programming. The most important red flag to take into consideration is if the program is a circuit training or HIIT only program. Circuit training will make you sweat and feel the burn, however, these sensations are not indicators of a good workout. You’ll get the most out of a workout program that includes progressive overload and works toward mastering the lifts and working towards a goal. This eliminates a very large percentage of online workout programs from the get-go.
When you start looking for programs, consider what you are trying to accomplish. If the program’s goal is to increase strength and muscle mass, are there rest periods in the program? A solid online program that focuses on strength training needs to have rest periods after a single movement, with progressive overload, and a gradual increase in intensity.
A good workout program should be adaptable for different strength and skill levels, providing regressions and progressions as needed with certain movements. Video demonstrations of all of the movements need to be provided so you know how to execute them.
What Are The Benefits Of An Online Workout Program?
Accessibility is the number one benefit of online workout programs. Online programs tend to be less expensive than personal training or fitness coaching, and you might actually be able to get one for free. Online programs offer time flexibility as well, letting you workout when you have time in your schedule. Hopefully, any program you find will incorporate progressive overload so you should see progress.
What Are The Drawbacks On Finding A Virtual Fitness Program That Isn’t Individualized?
One of the biggest challenges with online workout programs is the lack of personalization. Most are designed to appeal to a wide audience and, therefore, miss out on tailoring the experience to individual needs. When a program isn’t personalized, it won’t address your unique goals, areas of improvement, or past injuries. Without this level of customization, you risk following a program that either doesn’t fit your fitness level or overlooks key areas where you might need support.
Another drawback is the lack of real-time feedback. In-person coaching provides immediate corrections and adjustments, which can be crucial for maintaining good form and avoiding injuries. With a static online program, you don’t get that, and if you’re unsure about a movement, you might not realize you’re doing it incorrectly. Even programs that include video demonstrations can’t replicate the value of a coach’s on-the-spot adjustments.
When no one’s checking in on your progress or holding you accountable, it’s easy to skip workouts or lose motivation. Some programs offer community support through groups or forums, but without individual accountability, staying consistent can be challenging, especially when life gets busy. It can become easy to feel discouraged, quit, or get easily distracted because accountability and motivation are 100% up to you.
Lastly, online workout programs often don’t evolve with your progress. Online programs can’t adapt to your changing fitness level, which means you could outgrow the program or need to make adjustments on your own. This can leave you plateauing in your results unless you’re comfortable making modifications to the plan independently. This is where hiring a coach can significantly improve your progress. They are able to change the program as you progress in skill and strength.
What Are The Steps For Finding An Online Workout Program?
With so many choices available, choosing an online workout program can become very overwhelming. Here are a few things to consider to help you pick the best program:
- Identify Your Goals: Start by defining what you want. Whether it’s building strength, improving endurance, or working on flexibility, knowing your goals will help you eliminate programs that don’t align.
- Research the Source: Look into the company, brand, or trainer behind the program. A qualified, experienced trainer or a reputable brand is more likely to deliver effective programming. Check out any available content they’ve produced, like blog posts, podcasts, or YouTube videos, to get a sense of their approach and philosophy. Also, make sure they are qualified to create programming! You’ll want to at least have a trainer who is certified and experienced.
- Read Reviews and Testimonials: Customer feedback can be a valuable source of insight into what a program is truly like. Look for reviews mentioning the quality of content, the effectiveness of workouts, and the program’s user-friendliness. Everyone’s results will be different, but reading reviews on google, the website, or other platforms can help you determine the effectiveness of the program.
- Look for Support Options: Some programs include access to a community, which can help with accountability and provide a space to ask questions or share progress. If you struggle with motivation, choose a program that offers some form of support, like a Facebook group or regular check-ins.
- Check for Video Demos and FAQs: A quality program should include video demonstrations for all exercises and an FAQ section for common questions. This ensures that you’re not left guessing about proper form or how to modify exercises.
- Consider the Cost-Benefit Ratio: While price is a factor, consider the value you’re getting. A cheaper, one-size-fits-all program might save you money upfront but could leave you needing more guidance. In contrast, an individualized plan with a coach might come at a higher price but could lead to faster, safer progress (more on this below!)
- Evaluate Program Structure: Look at how the program is organized. Is there a clear progression, or does it seem random? Structured programs with well-defined phases (like strength-building, endurance, or hypertrophy phases) are generally more effective for reaching specific fitness goals.
Types of Online Fitness Programs
There are two different types of online fitness programs: cookie cutter programs or individualized programs with a fitness coach. Most programs online are cookie cutter (which is what this article covers) however, you can sometimes find a coach to create an online program for you with no coaching involved. While there isn’t immediate feedback in this type of program, there is individualization. We occasionally offer this type of programming when a client either doesn’t need feedback on form or progression, or feels that online coaching isn’t accessible due to cost. In this case, we interview the client to learn about their goals, health history, injuries or limitations, availability for workouts, previous training history, and more – then we build a personalized program for them.
Aside from fitness programming, the coaching and accountability piece can be huge if you’re able to access either Online Fitness Coaching or in person Personal Training. If you’re curious about what to look for in an online fitness coach vs. personal trainer, we talk about this in Episode 199 of the Stronger Than Your Boyfriend Podcast.
Below are the tiers of programming and coaching you can find when it comes to getting training guidance. These tiers usually go from least expensive to most expensive as well as least optimal to most optimal:
- Online workout program: you get the program and that’s it
- Individualized online workout program: you chat with a qualified coach and they create something specifically for you, but you don’t get guidance or feedback
- Online fitness coaching: you get a specific and regularly updated program but you also get check in calls, form feedback, accountability, and coaching. You have consistent access to your coach for questions, motivation, and more. You may even get information and guidance on nutrition, hydration, and stress.
- Personal training: the best of the best, in-person and in real time coaching.
Key Takeaways for Selecting the Best Online Workout Program
If an online workout program is the most accessible to you, research will take time to find the right fit. However, the considerations listed in this article will help you weed out most programs from the get-go so you can find the right program for you. The most important thing is that you’re doing something consistently with progression so you can see strength gains!
STRONGER is our version of an online workout program. It spans 12 weeks, incorporates strength and mobility movements, and our clients have seen some serious results. Once you buy it, you get access for life. If you’re interested and want to learn more, check out STRONGER.
If you want to learn more about finding the right online workout program, listen to episode 203 of The Stronger Than Your Boyfriend Podcast: How to Find a Good Workout Program Online
