Personal Training in Miami: Tailored Workouts for Every Fitness Level
Posted on
In a city like Miami, personal training isn’t just about fitness—it’s about a lifestyle that prioritizes health, vitality, and self-confidence. ERA Fit stands out as a luxury training facility that caters to every fitness level, offering bespoke programs tailored to your unique goals. Whether you’re a beginner looking to take your first steps, an intermediate client ready to elevate your routine, or an advanced athlete seeking to break new barriers, our expert trainers are here to guide you on a transformative journey.
No Matter Your Fitness Level, Personal Training Offers Endless Benefits
Personal training is more than a workout; it’s a partnership designed for you. The benefits of working with a professional trainer go beyond physical transformation- It’s about accountability, expert guidance, and the reassurance that every movement, rep, and decision is optimized for your goals.
At ERA Fit, we recognize that every individual is unique. That’s why we create tailored programs that balance science, innovation, and an understanding of what drives each client. The result? Sustainable progress, injury prevention, and an empowered confidence that lasts long after you leave the gym.
From sculpting the perfect beach body to building functional strength for everyday life, personal training is the most effective and impactful approach to your all-around wellbeing.
Start Your Journey Now – Schedule Here
For Beginner-Level Fitness
Recommended Workout Plan
Starting your fitness journey can feel daunting, but our beginner program breaks it down into achievable steps over three months:
- Month 1: Assess your starting point, map out your training plan, dial in your nutrition
- Month 2: Assess your progress, ramp up your training plan, adjust your nutrition as needed
- Month 3: Assess your progress, increase training intensity and volume, really understand what's working and not working with your diet.
Pro Tips
- Don't over complicate it. Your results will come down to 2 things. How consistent you are with your workouts and how well you track food… period.
- With that, shoot for 1-3% body fat loss per month and 1-3lbs. Of lean muscle gain per month depending on your goal.
- The Ideal Schedule
Shoot for 3-4 strength training sessions per week and 2-3 cardio/ HIIT sessions per week.
The Ideal Diet and Nutrition Plan
- 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
Schedule Your First Session Here
For Intermediate-Level Fitness
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 (lactic acid) 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
- Track Everything: Logging your workouts makes it easier to celebrate progress.
- Be Patient: Results take time; consistency is key.
- 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 Advanced-Level Fitness
Recommended Workout Plan
For advanced athletes, our trainers create programs that push boundaries and target specific goals:
- 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
- Track Micro Progressions: Small gains add up over time.
- Switch Up Split Days: Avoid overtraining by rotating focus areas.
- 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
ERA Fit’s personal trainers are more than fitness experts—they’re your biggest supporters. With a deep understanding of biomechanics, nutrition, and motivation, our team creates customized programs that evolve with your needs. From beginners gaining confidence to advanced clients chasing new personal bests, we’re with you every step of the way.
Our Personal Trainers Have the Most 5-Star Reviews in Miami, See What Our Clients Say
Juan, ERA Fit Beginner-Level Client
"I’ve always been intimidated by gyms, but my trainer at ERA Fit made it feel totally doable. I love the way I feel after my session, now I actually look forward to working out."
Stacy, ERA Fit Intermediate-Level Client
"I look and feel better than ever! The workouts are never too repetitive, and I’m seeing incredible results."
Kira, ERA Fit Advanced-Level Client
"As a competitive athlete, I needed a program that would challenge me. My trainer at ERA Fit designed something that pushed me beyond what I thought was possible. The proof is in the pudding, or in case, the performance."
Get In Touch and Let’s Talk About Your Fitness Goals
Ready to elevate your fitness game? ERA Fit is Miami’s premier destination for personal training at any level. Reach out today to schedule your first consultation and start your journey toward a stronger, healthier, more confident you.