Personal Training In Miami For Beginners Intermediate and Advanced Levels

At ERA Fit, we don’t just train bodies; we sculpt confidence, build strength, and create fitness transformations. From beginners stepping into the gym for the first time to advanced athletes who dominate every workout, we’ve got a program for you. Our personal training in Miami is tailored to your lifestyle and designed to elevate the way you look and feel. 

No Matter Your Fitness Level, Personal Training Offers Endless Benefits

Whether you're just getting started, leveling up your fitness journey, or chasing new records, having a personal trainer is your ultimate cheat code to success.

Here’s why:

• Beginners: Learn the ropes without wasting time on trial and error.
• Intermediate Lifters: Break through plateaus with precision.
• Advanced Athletes: Crush personal bests with expert guidance.

Plus, when you train with us, you’ll get access to Miami’s most advanced equipment and a community that inspires your best. 

Start Your Journey Now – Schedule Here

For Beginner Level Fitness

Just starting? ERA Fit is here to guide you every step of the way. We promise no intimidation—just motivation.

Recommended Workout Plan

Month 1:

• GERMAN BODY COMPOSITION
• You will be alternating back and forth between a lower body and an upper body exercise. This will create peripheral heart action which encourages the blood to move around the entire body, helping to disperse lactate around the body throughout the workout. Dispersing lactate will help reduce localized fatigue, allowing for greater loads to be used with this training method.

Month 2:

• AGONIST SUPERSET
• A superset is when you perform one set of an exercise and then immediately switch to another exercise and do another set with little to no rest. This will create localized fatigue and high levels of lactate within the working muscle groups.

Month 3:

• 6 - 12 - 25
• This program maximizes muscle growth, fat burning, and endurance by using three exercises per muscle group. Start with 6 reps at a heavy weight, then 12 reps at moderate weight, and finish with 25 reps at a lighter weight, all with minimal rest between exercises. Rest 90-120 seconds between sets and complete 3-4 rounds. This method targets various muscle fibers, boosts metabolic conditioning, and elevates calorie burn, giving a well-rounded, high-intensity workout.

If it's too hard to do all exercises in order A1 - A6 based on your gym and equipment availability, you can break it up into A1 - A3 with 3 minutes rest in between and B1 - B3 with 3 minutes rest in between.

Pro Tips for Beginners

1. Track Everything: Log your workouts to celebrate progress.
2. Be Patient: Results take time; consistency is key.
3. Invest in Recovery: Foam rolling and stretching will keep your muscles flexible and ready to keep growing. 

 

The Ideal Schedule

•  3 - 4 Days of Strength Training & 2-3 Days of Cardio/ HIIT
• Active recovery on off days. (1-2 days off)

 

The Ideal Diet and Nutrition Plan

Fuel your journey with a diet tailored to your goals:

• 1g of protein per lb. of body weight
• 2 - 3 Servings of veggies per day
• 2 - 3 Servings of fruit per day
• If you’re lean: 3-5 cups of carbs a day
• If you need to lose a little fat: 2 - 3 cups of carbs per day.
• If you need to lose a lot of fat: 1 - 2 cups of carbs per day.
• .7 - 1oz. Of water per lb of body weight
• Stick to whole, unprocessed food.
• Meal prep at home 90% of the time if possible

For Intermediate Level Fitness

Ready to push past the plateau? Here’s how we’ll take you from good to unstoppable.

Recommended Workout Plan

Month 1:

• GERMAN BODY COMPOSITION 
• You will be alternating back and forth between a lower body and an upper body exercise. This will create peripheral heart action which encourages the blood to move around the entire body, helping to disperse lactate around the body throughout the workout. Dispersing lactate will help reduce localized fatigue, allowing for greater loads to be used with this training method.
• 28 - 34 sets in the hour
• 4 Training Days Per Week
• 4 Full body days
• 2 different training sessions, completing both workouts twice in a week which is 8 different exposures to the same workouts
• Goal is to increase weight or sets over the 4 weeks

Month 2:

• HEAVY - LIGHT
• Heavy-Light is a superset where you perform two multi-joint exercises of the same muscle group. In this program you will complete one lower body and one upper body heavy-light superset. The prolonged time under tension and similar movement patterns for the specific muscle group will create localized fatigue and lactate buildup.
• 4 Different workouts in a week.
• Day 1: Squat and Pull
• Day 2: Posterior Chain & Press
• Day 1: Squat and Pull (Different Movements)
• Day 2: Posterior Chain & Press (Different Movements)
• Goal is to increase weight or reps over the 4 weeks.

Month 3:

• GIANT SETS
• Giant Sets consist of four exercises for the same body part performed one after the other with little to no rest in between. The prolonged time under tension for the specific muscle group will create a high level of lactate buildup.
• 4 days of lifting
• 2 different workouts performed twice in a week
• 8 exposures to each workout
• Goal is to increase weight or reps over the course of the 4 weeks

Pro Tips for Intermediates

1. Prioritize Form Over Ego: Don’t sacrifice technique to lift heavier.
2. Dial in Your Recovery: Sleep, hydrate, repeat.
3. Challenge Yourself: Mix up your workouts to keep it fresh and exciting.

The Ideal Schedule

• 4-5 sessions per week: 3 strength + 1 cardio + 1 flexibility/mobility.

Get Started – Schedule Your First Session

The Ideal Diet and Nutrition Plan

Step up your nutrition game:

• Pre-Workout: 2g of carnitine/ 50 - 100mg of caffeine
• Post-Workout: 25% of your weight in whey protein (200lb. Male - 50g)
• Hydration: Drink like you mean it—water is non-negotiable.

For Advanced Level Fitness

Think you’ve hit your peak? We’ll prove you wrong.

Recommended Workout Plan

Month 1:

• POST EXHAUSTION
• Post-Exhaustion is a superset where you perform a compound exercise followed immediately by an isolation exercise of the same muscle group. Performing the compound movements first will allow the use of greater loads. We then increase mechanical stress by performing an isolation exercise in a fatigued state to promote a hypertrophy response.  Strict adherence to tempo and rest intervals is necessary for optimal results. It is crucial that you choose a weight that will bring you to failure or close to it on each set. The critical drop off point for hypertrophy methods is 20 percent. This means it is acceptable to reduce the weight by up to 20 percent from the first set to the last set on a given exercise. If you fail to complete all of the prescribed repetitions, do not change the weight for the next training session and aim for achieving the prescribed repetitions.
• DAY 1: UPPER
• DAY 2: LOWER
• DAY 4: LOWER 2
• DAY 5: UPPER 1

Month 2:

• 6 X 6
• The A Series within this training program calls for the completion of 6 repetitions for every set. Choose a weight that you are confident that you can complete 6 sets of 6 repetitions. Maintain this load for all 6 sets to create adaptation through the Law of Repeated Efforts. If you are able to complete all 6 sets of 6 repetitions, you can increase the load by 2-3 the next time you complete this session. If you fail to complete all 6 sets of 6 repetitions, do not change the weight for the next training session and aim for achieving the 6 repetitions for all 6 sets.
• DAY 1: UPPER 1
• DAY 2: LOWER 1
• DAY 4: UPPER 2
• DAY 5: LOWER 2

Month 3:

• DROP SETS
• The A Series within this training program calls for the completion of 8 repetitions for every set. Choose a weight that you are confident that you can complete 8 repetitions. Maintain this load for all sets to create adaptation through the Law of Repeated Efforts. If you are able to complete all sets of 8 repetitions, you can increase the load by 2-3 the next time you complete this session. If you fail to complete all 8 repetitions, do not change the weight for the next training session and aim for achieving the 8 repetitions for all sets.

The critical drop off point for hypertrophy methods is 20. This means it is acceptable to reduce the weight by up to 20 from the first set to the last set on a given exercise.

Later in the session, drop sets will be used. Drop Set is a technique where you perform three back-to-back sets of the same exercise to failure with no rest. The goal of the drop set is to complete a greater amount of volume at a higher average intensity compared to doing the same amount of total repetitions in a straight set.

You will see the reps for the drop sets written as "10/8/6". You will choose a weight that will bring you to failure at 10 reps, decrease the weight and immediately perform 8 reps to failure and decrease the weight again and complete 6 reps to failure. The prolonged time under tension for the specific muscle group will cause a lactate buildup.

DAY 1: UPPER 1
DAY 2: LOWER 1

DAY 4: UPPER 2

DAY 5: LOWER 2

Pro Tips for Advanced Athletes

1. Track Microprogressions: Small gains add up over time.
2. Switch Up Split Days: Avoid overtraining by rotating focus areas.
3. Listen to Your Body: Knowing your limits will allow you to train more. Don’t push past what’s possible for your body. 

The Ideal Schedule

• 5+ sessions per week: 4 strength + 1 cardio + 1 active recovery + 1 focus day.

The Ideal Diet and Nutrition Plan

When you’re this advanced, precision is key:

• Macros Matter: Work with a trainer to fine-tune your protein, carb, and fat intake.
• Supplements: Creatine, BCAAs, and omega-3s can give you an edge.
• Meal Timing: Post workout meals are the most important.  Other than that, listen to your body and make sure to hit your macros.

How Our Personal Trainers Support People at Any Level of Fitness

We’re not here to just count reps. ERA Fit’s trainers are your strategists, motivators, and secret weapons. With the most 5-star reviews in Miami, our results speak for themselves.

What You Get with ERA Fit Trainers

• Tailored programs that evolve as you do.
• Cutting-edge equipment and techniques.
• A community that supports and inspires.

Our Personal Trainers Have The Most 5-Star Reviews in Miami, See What Our Clients Say

Evan, Beginner Level Client

"Before ERA Fit, I never stepped foot in a gym. Three months later, I’m stronger and more confident than ever. I didn’t know getting fit could actually be fun!"

Matthew, Intermediate Level Client

"I’d been working out for years but never got the results I wanted. My trainer showed me how to work smarter, not harder."

Stella, Advanced Level Client

"ERA Fit pushed me beyond what I thought was possible. My lifts are up, and I feel unstoppable."

Get In Touch and Let’s Talk About Your Fitness Goals

Whether you’re new to fitness or looking for the next big challenge, ERA Fit has your back. Get started today and see why we’re the best gym in Miami for personal training, group classes, and transformational results.

Schedule Your First Session Here