Online Personal Training for Seniors

Online Personal Training is a great solution for seniors that want to work out at home. Paul sits down with Julia to discuss her experience with Sand & Steel’s Online Personal Training program for seniors.

Julia on Online Personal Training for Seniors

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I‘m really dependent on at least one ideally two sessions of a workout each week.  Not being able to go to the gym was a real bummer.  The Online Training has really worked out well.  It Keeps my motivation level up.  I’m working with Paul and Brian.  Both of whom I have worked with at the gym, so there is a familiarity with what I have been doing over time at the gym.  I have been going to the gym for a couple of years now.  That familiarity just translates into what I do online.

The thing that was intimidating for me was –just the “virtualness” of it.  And the getting online, and getting the computer going.  And making sure I was ready to go at the right time.  Because I am not a millennial as you can well tell. It’s worked really, really smoothly. I don’t get nervous or anxious anymore, before the workout.

The other thing that really surprises me is that I can do it without much equipment.  I have a few resistance bands, I have few dumbbells, and with just those basics, I’m able to do what I need to do to keep in shape. You could imagine that my goals are not to build lots and lots of strength and lots of muscles and all.

My goals are really modest.  I want to keep walking, to not fall to improve my balance, to make sure my muscles are in good shape.  It’s really really easy to do. Really Easy.

I guess philosophically there is another piece to it.  I would really encourage people that are considering online training workouts, particularly right now. It serves as a long term care insurance policy.

It’s worth every penny.

My long term goal is to age in place. And I think this just improves the chances that I will be able to do that over time.

Really the only obstacle was my own internal anxiety,about making the computer work, and getting online with Zoom, and getting into the right place with it all.  That’s not an issue — even for people like me. The exercises are great. They are made to be done with what equipment I have. Which I have noted is very little equipment. I feel really good after those workouts. So I am an advocate for it, and I’m going to keep right at it, Paul.

The other thing that I didn’t say enough about maybe is — how personalized it is. And how depending on how I feel, and how my body seems to be working in any given day, the coach, you, Brian, Max, Mark, any of the coaches, are really able to immediately substitute on exercise for another.  If it doesn’t feel quite right that day, and I really really appreciate that.  Some days I feel like I can push myself more than other days.  You guys as coaches, seem to be able to pick up on that really nicely. And turn that into something that I feel comfortable doing. But still get a really good workout. And I really do like that aspect of it.

– Julia W.

Online Personal Training

5.00 out of 5
(2 customer reviews)


Online Personal Training provides you two-way, interactive, video coaching on workouts individually crafted for you to do in your home gym or living room. With our online personal training, you’ll have a complete, custom workout program that you will do with your online personal trainer.

Each workout in your program is designed for you specifically. Everything can be customized. Online personal training workouts are tailored to fit your space: basement, living room, porch, etc. Your online personal trainer will customize the workout to support any preexisting injuries or mobility restrictions. Your online workouts are built to use the exercise equipment that you already own. There is no new equipment to buy, and we use everything you already have.

SKU: VirtualPersonalTraining Category: Tag:

Online Coaching at Home

Online Personal Training Membership includes a custom workout program with 4, 8, or 12 unique workouts per month.

Your Workout, Your Equipment, Your House, Your Schedule

Each workout in your program is:

  • Designed for you specifically.  Everything can be customized.
  • Tailored to fit your space: basement, living room, porch, etc.
  • Customized to support any preexisting injuries or mobility restrictions.
  • Built to use the exercise equipment that you already own.  Nothing to buy, and we use everything you already have.

Online Personal Training’s most powerful feature is its ability to fit athletes at all fitness levels.  Its workouts are completely customized for you and consistent with your current training regime.  We can write you custom weight loss, strength, conditioning, yoga flows, or mobility based workouts.  All Online Personal Training workouts are built to order.

Online Personal Training Features

Handwritten for You
Each workout is written individually for you based on your goals, health, and fitness assessment. Active At Home Workouts follow your in-person programming.
Customizable Equipment
Active At Home Workouts are designed around the equipment you have. You can specify exactly what equipment you’d like us to use in building your workouts.
Online Training, Telephone Support, and Email Support
Online Personal Training is a full support service.  You can schedule online sessions with us, and get help on email and telephone.

Workout Program Delivery

Workouts are delivered to you weekly through our SugarWOD app (desktop, iphone, android).  You can log your results, and your coach will review your progress.  Workouts have full technical support (phone, email, videos).

Book Your Online Personal Training Sessions

You get a free hour of online coaching with a Sand and Steel coach with every workout you purchase.  We will show how to do the workout, how to scale the workout, and we will coach you through the workout.  Just like an in-person personal training session.  You’ll join your coach through your phone or laptop using the Zoom video conference player.

Accessing Your Online Personal Training Program

The below video tutorial provides you with all the information you need to access your Online Personal Training Workout Plan.  If you have any questions please let us know.

Sample Online Personal Training Workout 1:

  • Goals: Weight Loss and Strength Training
  • Age: 37 Years Old
  • Old Injuries: Slipped Disk 2009
  • New Issues: Sprained Ankle playing soccer 2 months ago

Equipment Available
  • Bowflex Dumbbells
  • Bench
  • Sandbag
  • Pull-up Bar
  • Exercise Bands
Sample Workout

5 Sets

  • 10 Dumbbell Benchpress at 40#
  • 20 Sandbag Good Mornings

AMRAP in 10 Minutes

  • 12 Pushups
  • 4 Banded Pullups
Requested Video

Sample Online Personal Training Workout 2:

  • Goals: Functional Strength Training
  • Age: 75 Years Old
  • Chronic Issues: Trouble with balance.
  • New Issues: Recent Knee Pain

Equipment Available
  • Exercise Tubing
  • 5 Pound Dumbbell
Sample Workout

4 Rounds for Quality

  • 20 Reps per side: Squat Row with Exercise Tube
  • 12L/12R: Exercise Tube Assisted Back Lunge
  • 12L/12R: Static Lunge with transverse Dumbbell Rotation
  • 40 Steps Lateral Shuffle in Quarter Squat
Requested Videos

The following terms and conditions apply to all packages.  Buying a training package of any type constitutes acceptance of the below Membership Policy.

1) Zero Tolerance Policy for Discrimination, Bullying, or Creating a Poisoned Workout Environment.

We accept no justification for ANY Discrimination, Bullying, or Creating a Poisoned Workout Environment.  Any member or employee found to be in violation of this policy IN OR OUT OF SAND AND STEEL FITNESS will have their membership canceled or employment status terminated.

Discrimination: treating people differently, negatively, or adversely because of: race, color, ancestry, place of origin, political belief, religion, age, sex, sexual orientation, marital status, family status, or physical or mental disability.

Bullying: attacking and diminishing another by subjecting a person to unjustified criticism and/or trivial fault-finding, humiliating the recipient (especially in front of others), and/or ignoring, overruling, isolating, and excluding the recipient.

Poisoned workout environment: is behavior that creates a hostile or offensive place to workout. Examples include sexual, racial or religious insults or jokes, or abusive treatment of a member or an employee.

2) COVID-19 Policies

Proof of COVID-19 Vaccine is Required for All Members

  • All personal items water bottles, phones, masks, etc. must be kept in cubbies.  You may not put them on the floor or on equipment.
  • Disinfect all equipment after use.

3) SSF Sick Policy

You may not train with any cold symptoms whatsoever, including but not limited to:

If you have had potential exposure to Covid-19 in the last 14 days;
Have a fever (100.4 degrees Fahrenheit or higher) or a sense of having a fever;
Have a new cough that cannot be attributed to another health condition;
Have new shortness of breath that cannot be attributed to another health condition;
Have new chills that cannot be attributed to another health condition;
Have a new sore throat that cannot be attributed to another health condition;
Have new muscle aches that cannot be attributed to another health condition or specific activity (such as physical exercise);
You may not train at Sand & Steel for 14 days from the first onset of any of the above symptoms.

Policies When You Are Sick: To protect all clients and trainers, we won’t train you if you have visible symptoms of being sick. It doesn’t matter whether you are contagious or not. Exception: you have symptoms and a Dr.’s note that says you are not contagious. It’s impossible to sterilize every surface you might touch. Because we have a responsibility to our other clients, we will turn you away if you come to the gym sick or display any symptoms of being sick. You might say, “I’m not sick… it’s just allergies.” If it’s just allergies, take some Claritin and you won’t have any symptoms. Symptoms = no workout.

4) Checking In

Checking in: you are required to check in with your personal trainer, through the app, or online at our member connect portal. While coaches may remind you, it is ultimately your responsibility to check in. If you do not check in, the session will be counted as a no-show, even if you were in fact present.  It doesn’t matter if you sign the COVID-19 log either.  If you do not check-in, you will be assigned a no-show fee.

For the sake of any ambiguity, you should only check in to a session that you actually attend.  From time to time we encounter a member that tries to bypass our check in policy by checking into a session that they do not actually attend.  The first time this happens you’ll be issued a warning.  The second time, you’ll be charged a $50 false check-in fee.  Do not attempt to frustrate our check-in policy by checking into sessions that you did not attend.

5) Booking Policy

A) Personal Training

  • Personal Training Sessions may be booked 6 hours to 2 weeks in advance.
  • Early Cancellation is 24 or more hours before your scheduled session. Early cancellations are done through the website or app. Early cancellations have no cancellation penalty.
  • Late cancellations will result in you losing your session unless it’s for an emergency.

B) Group Classes

  • Group Classes may be booked 2 hours to 2 weeks in advance.
  • Early Cancellation is 2 or more hours before your scheduled session. Early cancellations are done through the website or app. Early cancellations have no cancellation penalty.
  • Late cancellations will result in a late cancellation fee $5 unless it’s an emergency (within 2 hours of the scheduled time).
  • No Show: you will be charged $10 as a no-show fee for taking another member’s spot and not attending the session.

C) Open Gym

  • Open Gym may be booked 1 hours to 2 weeks in advance.
  • Early Cancellation is 2 or more hours before your scheduled session. Early cancellations are done through the website or app. Early cancellations have no cancellation penalty.
  • Late cancellations will result in a late cancellation fee $5 unless it’s an emergency (within 2 hours of the scheduled time).
  • No Show: you will be charged $10 as a no-show fee for taking another member’s spot and not attending the session.
  • Open Sessions are one to two hours long.  Some sessions are front of the gym only.  Some are back of the gym only.  Most of them are full gym.  Just check the schedule for availability.  You cannot come in early (e.g. at 9AM when you book 10AM) or leave late stay until 1PM when you book your session at 10AM.)  It’s not complicated, book the time slot that you want to come into the gym.  You only need 1-hour notice to book your session online.

6) Membership Early Cancellation Policy

Your Membership Agreement will specify the duration of the membership.  If you need/want to cancel your membership early, you’ll need to provide 3 Months written notice via our cancellation form to cancel.  Requests to cancel the membership earlier than three (3) months will not be honored.  Once you provide your cancellation notice, we will adjust your account so that it terminates three months from the date we receive your cancellation notice.  Prepaid Memberships cannot be cancelled early for any reason.

Membership Renewal: After the initial membership Term has expired, this Agreement shall automatically renew at the same Term at the prevailing membership rate, which is subject to change, until I submit a request to cancel at I understand that there is no other way to cancel, and that I am responsible for all charges billed or incurred prior to cancellation. I further agree that my membership benefits are exclusive to me and are in no way transferable to anyone else. I understand that the terms and conditions of this agreement apply to any renewed membership.

No Time Extensions or Rollovers: There are no time extensions and there are no rollovers.

CrossFit Workout Plans: After your discounted first month, the membership will renew at $49/month until cancelled.

7) Reserved

8) Accidental Renewal / Refunds

Although we have explained how our autorenewal process works, on occasion, some members forget the above information and request a refund after their membership has renewed. If you request a refund after your renewal has been processed, you’ll be presented with an option to apply 100% of the renewal amount as a store credit (which doesn’t expire and can be used to purchase a future membership) or receive a refund minus a 20 % administration fee to cover the accounting, administrative, and credit card transaction fees involved with your return. Processing membership returns is very time consuming and expensive, which is why most gyms don’t offer refunds for any reason whatsoever.

9) Late Cancellation Form & Policy

If you would need to cancel your reservation within the time window, please review our Late Cancellation Policy and fill out the requisite late cancellation form.

10) Late Reservation Form & Policy

If you would like to reserve within the time window, please review our Late Reservation Policy and fill out the requisite late cancellation form.

11) Memberships

  1. Combo Unlimited includes: Unlimited CrossFit Classes, Unlimited Open Gym, Unlimited Specialty Classes, Free or Discounted Events, and 4 Free Private Sessions.  Combo Unlimited has a three-month contract.
  2. CrossFit 12 includes: 12 CrossFit Classes.

12) Time Extensions

We allow members to request an extension of time on Personal Training 5 Pack and Personal Training Pack 10 only. Requests for extension of time for other membership types will not be honored. Sessions do not Rollover over on Personal Training Memberships or Combo Memberships.

13) Hold Form & Policy

If you would like to put your membership on Hold, please review our Membership Hold Policy and fill out the requisite hold form.  Holds cost $20 unless you meet one of the exceptions (injury, illness, or military orders.)

14) Open Gym Rules

The Open Gym Rules available at apply to this agreement.  For everyone’s safety, you are required to follow these rules at all times.

15) Session Length

  • Personal Training is approximately 45 minutes long.
  • Group Classes are approximately 1 hour long – you can only book one group class session per day.
  • Open Gym is 1 hour long and you can book two classes per day.

16) Sneaker Policies

You’ll need a dedicated pair of sneakers for the gym.  We recommend Nobulls, Metcons, Nano, Innov8, Chucks, Yoga Socks, or similar.  Please make sure your shoes are clean when you enter the gym. This policy is designed to keep the gym clean, and your knees and ankles safe.

17) Personal Items

Do not leave any personal items in the gym after you leave.  Sand & Steel is not responsible for any items you leave in the gym.  Due to safety issues associated with COVID-19, Sand & Steel does not maintain a lost and found.  Items left in the gym after it closes will be discarded.
All Personal Items like Water Bottles, Keys, Phones, Masks, etc. must be kept in the cubbies in the gym.  Please see our social distancing article for more information.

18) Photography

A) Dawn and Paul, occasionally take photos and videos of clients in the gym. We use these photos for marketing and fostering an environment of positivity for all clients. We also share the photos with you during the session to make sure they like them. Photos that coaches take are uploaded to our smugmug account: We take care not to publish unflattering pictures, we’ll provide you a copy of the pictures, and make sure you look good to inspire others. If you don’t want your picture taken, just remind your coach during the session.

B) We do not allow personal trainers or members to video or photograph themselves in classes or open gym for commercial purposes such as: the promotion of their own training/nutrition service, a third-party fitness/nutrition service, and/or related fitness or nutrition products.  For members looking to take photos and/or videos of themselves for commercial purposes, a special commercial use license must be obtained prior to taking any photos or videos.  The cost of the special commercial use license depends on the nature of your use and products/services you are promoting.   Please contact us to request the appropriate form so we can provide you with an estimate.

19) Cancellations of Memberships

Cancellation of Memberships: from time to time, Sand and Steel Fitness discontinues certain types of memberships.  Generally, we cancel membership based on changes in the economy and/or global member preferences.  We may, at our discretion, cancel your membership at any time.  If we cancel your membership, we will determine the value of the unused portion of your membership (by the remaining time in the month and/or number of sessions.)  We place the value of this unused portion into your account as an account credit.  Account credits do not expire, and they may be used to purchase any membership type.  You will be emailed with screenshots of your account so that you understand you are being adequately compensated for the unused portion of your account.

20) General Items

Merger Clause: I understand that this Agreement and the Informed Consent document are the final, complete and exclusive statement of the agreement between the Sand & Steel and the Client with respect to the transactions contemplated herein, and all prior or contemporaneous written or oral agreements with respect to the subject matter hereof are merged herein.

Membership Updates: Sand & Steel reserves the right to update this membership FAQ from time to time.  Any major update to our membership policy will be distributed via newsletter and updated on this document.

2 reviews for Online Personal Training

  1. 5 out of 5


    I really enjoy the workouts and convenience of working out at home. Workouts are great for me, and I finally get to use the kettlebells I bought.

    • Paul Roberts | Head Coach

      Thanks for the review, Nancy.

  2. 5 out of 5


    As an athlete, I had my doubts as to whether Sand and Steel could deliver an at-home workout that would work for me. They have exceeded all of my expectations. Plus now I have an excellent home program.

    • Paul Roberts | Head Coach

      Appreciate the review.

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