Advanced Personal Training

Advanced Personal Trainers work to provide post-rehabilitation and post-injury exercise programs designed to restore full function to individuals with injuries in conjunction with the physical therapist or athletic trainer. Contact: (541)737-7556

Available to students, staff, faculty & affiliates.

Do It Yourself Fitness

• Weight Room 2 Equipment Guide
• Printable Weight Room Workouts

Cardio and weight machines can be intimidating. Here are some videos put together by a personal trainer from RecSports on how to use the equipment found in Dixon Recreation Center's Weight Room 2.

Not sure what to do at the gym? Looking for a new routine? Print out the specialized workout that best fits your goals for a fun and challenging routine!

Have any questions? Ask a fitness specialist; they will direct you to the answer!

Advanced Strength workout

Beginner Strength workout

Core workout

Cybex Machine workout

Dumbbell workout

Endurance workout

Functional workout

Intermediate Strength workout

Lower Body Split workout

Pull workout

Push workout

Resistance Band workout

Runners workout

TRX workout

Upper Body Split workout

Weight Loss workout

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Fitness Myth Busters

Fitness Myth Busters

Myth # 1

It is possible to do spot-toning through resistance training 

Building muscle is extremely exercise-specific.  Only the muscles that are exercised through progressive reisistance experience a training effect of increased size, endurance, or strength.  However, reducing fat in a certain area (e.g., the abdominals or thighs) through exercise-specific training is a myth.  Performing 1000 abdominal exercises a day will not create "toned" abs.  Muscular strength and endurance will certainly improve, but to get a "toning" effect, the whole body needs to be trained to lose fat all over.  Fat can be stubborn and people lose fat in the reverse order that they accumulated it.  Diet and caloric expenditure plays a significant role in fat loss. (American Council on Exercise Personal Trainer Manual, 4th ed, p360)

Myth #2

Women will get huge muscles from weight training

Most women do not possess enough testosterone (an anabolic growth hormone) to experience significant muscle hypertrophy (growth in size).  Even most men struggle to gain muscle mass.  Genetics plays a significant role in the body's ability to grow.  A specific and consistant training routine is required for the body to make any adaptation and gaining muscle mass is no different.  A training program that consists of 70% of 1RM (one-rep max) for three sets of 8-10 whole body exercises is not enough volume to develop excessive muscle hypertrophy in most women. (American Council on Exercise Personal Trainer Manual, 4th ed, p360)

Myth #3

People are too old / too young to lift weights

Resistance training is beneficial for all ages if done safely and appropriately.  Elderly individuals are still able to gain muscle mass.  Children too can engage in resistance training, though the focus of such a program should be on form and technique, not the amount of weight being pushed around.  Every age group can benefit from resistance training, such as increased bone density, improved body composition, and proficient motor-skill performance. (American Council on Exercise Personal Trainer Manual, 4th ed, p361)

Myth #4

Muscle turns to fat when a person stops exercising

Muscle and fat are seperate and unique tissues.  Muscle adapts to demands placed upon it, which is to say that muslces hypertrophy (grow) through resistance training and atrophy (shink) if the the training program is discontinued for a significant period of time.  Fat stores usually change with a training program as well, decreasing during training because the body is more active and burning more calories, then increasing when not training due to lower enegy expenditure.  Some simple steps to avoid this shift are to maintain an active lifestyle and balance caloric needs. (American Council on Exercise Personal Trainer Manual, 4th ed, p362)

Please contact the Fitness Coordinator if you have questions or want additional information.

Personal Training

• Why Hire a Personal Trainer?
• How to Make an Appointment
• Personal Training Options

Personal Trainer Evaluations

Have you recently had a personal training session?  Evaluate your trainer by filling out this online survey: https://surveys.bus.oregonstate.edu/main.aspx?SurveyID=5027&cmd=survey

Why hire a Personal Trainer?

Working with a personal trainer will help you not only learn how to exercise properly to reach your goals, but also stick to an exercise program and hold yourself accountable. Personal trainers will help you set realistic goals and help you meet them by designing a personalized workout program. Despite your fitness goals Recreational Sports Personal Trainers will ensure that you leave every session educated and motivated for your next workout!

Recreational Sports Personal Trainers can offer exercise programs for:

• Achieving safe and effective weight loss
• Increasing muscle mass
• Improving cardiovascular & muscular endurance
• Increasing flexibility
• Increasing strength
• Improving speed and agility
• Training for an event (marathon, triathlon, etc.)
• Improving overall health and lifestyle

Additionally, personal trainers can help you with:

• Setting and reaching fitness goals
• Educating proper exercise form and technique 
• Core Training
• Functional Exercises
• Exercise ideas for home, work, or travel
• Periodization (changing exercises) to prevent boredom, injuries and plateaus
• General Fitness Questions

How to Make an Appointment

Making an appointment with a Recreational Sports Personal Trainer is easy:

1. Browse our Trainer Bios (available at Recreation Services and at the Fitness Services Desk in Weight Room 1) and choose the individual whose experience, and specializations you feel most fit your needs.

2. Print off and fill out the Intake Form (pdf) and Doctor Consent Form (pdf), if applicable, and bring the completed forms to Recreation Services in Dixon. Forms are also available at Recreation Services.

3. Registration, payment can all be done at Recreation Services in Dixon. Scheduling for appointments is done between you and your selected trainer or choose from already set Get Started times available for your convenience (appointments will be scheduled at least 48 hours in advance).

See prices for personal training in the Fitness Schedule.

Personal Training Options

Get Started Session (90 minute appointment)

The name says it all, in this 90 minute appointment, a Recreational Sports Personal Trainer will help you set personal fitness goals, complete a fitness evaluation (optional), and design an individualized exercise program to fit your unique needs and reach your goals. Your personal trainer will take you through each exercise instructing proper form and technique to ensure you feel comfortable and confident completing your workout. This session gives you all the tools you need to Get Started with a fitness routine.

Individual Sessions (60 minute appointments)

Individual sessions focus specifically on your fitness goals and needs. A one-on-one personal training session will allow a trainer to focus on your needs and ensure proper form. A perfect follow-up to our Get Started appointment, advance your program, learn new exercises, and have the accountability of a personal trainer working with you to help you reach your goals.

Partner Training(2 individuals)

Partner training allows you and a friend to go through a personal training session together. With partner training, our trainers can design a program that is both catered to you and your friends goals while flexible enough to be continued in the future. Partner training sessions are great for people planning on making a habit out of working out together or for those who want to save more money on the cost of personal training.

Small Group Training (3-6 individuals)

Small Group Training allows you and up to five friends to pitch in together and save even more money on the cost of personal training.  With small group training, you can work towards establishing a routine that will be efficient and effective for everyone in your group.

Personal Training Policies

The Department of Recreational Sports (DRS) policy regarding Personal Training at the DRS is restricted to only those individuals that have been specifically employed by the DRS for this purpose. Any participant observed or even assumed to be personal training with a member in this facility that is not employed as a DRS personal trainer will have their DRS privileges suspended or revoked. An individual may be suspected of personal training if he/she is (but is not limited to)assisting a member/s with:
1) spotting
2) equipment and adjustments
3) program writing & design
4) explaining and providing exercise technique
5) meeting with the same individual on a frequent basis
6) encouragement and counting sets and repetitions
7) getting and returning weights for a member
8) following a member around the room and telling them what to exercise next
9) member pays another individual that is not an DRS Personal Trainer for an exercise session

Reasons Why Trainers Not affiliated with the DRS Personal Training Program are prohibited from personal training:

In the State of Oregon no regulations exist regarding the profession of personal training. This lack of regulation causes many under-qualified or uneducated "trainers" to claim the title of "Personal Trainer". Due to liability issues and other reasons listed below, the DRS requires all trainers working within the building to maintain certification through a nationally recognized organization and meet specific academic requirements essential for quality personal training. The DRS upholds these strict criteria for trainers in an effort to ensure that the personal training program remains a quality service on the cutting edge of this field.Personal training for our purposes is defined as one-on-one fitness instruction to another individual.

The following reasons justify why personal trainers not employed by the DRS are not allowed to train within the DRS:

• The DRS cannot adequately control the quality of personal training from individuals that are not employed by the DRS. These individuals may not have adequate academic background, ability, training or experience to correctly train clients. In addition, the DRS are very limited in its ability to regulate these individuals in order to prevent or correct potential erroneous information or technique passed on to clients.
• Individuals not employed by the DRS have not been trained by the DRS staff, policies, rules, guidelines, procedures, or standards and therefore, are unauthorized trainers.
• A legal liability arises for the DRS if we are aware of outside personal trainers working within the DRS.
• Profiting from the use of State property, i.e. DRS's equipment and facilities, without consent is illegal.
• The use of the DRS for outside personal training is in direct competition with the personal training service that the DRS offer.
• Failure to comply with our policies regarding personal training is in direct violation of conducts prohibited under articles 14 and 15 of the Dean of Student’s “Student Code of Conduct.” Such a violation may result in suspension or permanent loss of DRS privileges and submission of your name to the Dean of Students for possible further sanctions.