What I Learned from RAWC 3x30: A Beginner’s Guide to Personal Training
I sit with my planner out, setting goals and making plans for 2026. I ask myself, “How can I improve my fitness journey after a year of self-training?” — the answer came naturally: personal training.
At a certain point in your fitness journey, you might feel comfortable training at the gym but not seeing much physical progress, and that’s often when people start thinking about personal training. I remember hearing about the 3x30 program offered at the RAWC, and I immediately took my first step by signing up. This blog will walk you through my actual 3x30 experience and will go over everything you need to know to book your own session.
What 3x30 Actually Is & Who It’s For
The 3x30 is a free program consisting of one consultation plus three 30-minute personal training sessions. This is a complimentary package exclusive for UTM students only.
The program is ideal for everyone, especially for beginners who are nervous about using machines or free weights, students with specific goals like gaining muscle mass, wanting to work out safely due to any past injuries, or as simple as wanting 1:1 guidance in training.
This is not a Navy SEAL program— our trainers are not a “hardcore coach,” but individuals who customize workouts to your schedule, fitness level, injuries, and goals. Even if you have never stepped foot in the gym before, you’ll find this program helpful.
Session-by-Session: What We Actually Did
Warm Up: Consultation & Movement Check-In
My consultation started with Hiro—the Interim Fitness Supervisor at the RAWC. We started with some basic health history— he asked about past injuries before diving into my fitness journey. I shared that I’ve been self-training for over a year with a solid foundation in machine use and free weights. Then Hiro asked about my specific goals: which muscle group I want to target and what I am hoping to get out of the 3x30 program. After that, he introduced me to the trainers at the RAWC and booked me in for my fitness assessment with the trainer I chose.
Session 1: Fitness Assessment
Like all personal training programs, the first session began with a simple fitness assessment—designed to see where you’re at in your journey, so your trainer can customize your workouts based on your goals, confidence level, and physical ability.
Larissa, my trainer, and I took a few warm-up laps on the indoor running track. We talked about my goals and current workout split before we headed to the visually isolated fitness area to assess my forms with bodyweight squats and reaching exercises— no equipment used.
We ended up making a solid plan for the next training session. Larissa also showed me a few core movements to improve my forms and balance. I left feeling confident and excited, and I was also able to use those movements during my own workouts in the following days.
Session 2 & 3: Hands-On Skill Building
Given my habitual workout routine, Larissa and I decided to combine the second and third sessions into an hour-long session. We began with hip flexors movements and back-opening exercises as a warmup.
I had briefly mentioned preferring quieter areas in our last session, and Larissa thoughtfully guided me to the less crowded Strength & Conditioning Centre for our workout. I felt much more comfortable and less overstimulated.
Larissa showed me a few alternatives to some usual movements: assisted pull-ups using resistance bands and the power rack, bicep curls, and seated rows with cable machine. These options made my workouts more flexible— in case a machine is occupied or if I wanted to work in a quieter area.
My biggest concern was my form, which is challenging to monitor without guidance. Larissa was supportive and encouraging, noticing when my arms flared out during a shoulder press or my knees caved during a squat. She instructed me to use a resistance band for support, which made an immediate difference. Throughout the session, she was also checking in to make sure I felt comfortable with the movements. I walked out of this session, knowing exactly what to do next time.
The Confidence Shift: Before vs. After 3x30
Before the 3x30 program, I had a decent routine but felt stuck. I was comfortable with machines but unsure if my form was holding me back or if I was missing key movements.
After 3x30, everything changed. Larissa’s suggestions gave me options for busy gym days or different spaces. The new core movements and resistance band fixes improved my balance and stability. Most importantly, I walk into the Strength & Conditioning Centre now with a clear plan and zero hesitation about asking for help.
The 3x30 program not only improved my workout, but it also boosted my confidence to experiment and adapt to different spaces at the gym. I now feel much better with a perfect foundation for future progress.
How to Sign Up + First-Timer Checklist
Ready for your own 3x30? Here’s how:
- Visit the RAWC Personal Training page
- Click Register Now to book your first session/ Reach out to Hiro (hiro.zhou@utoronto.ca) to book a different time
First session checklist:
- Wear: T-shirt, athletic pants/ shorts, clean indoor sneakers
- Bring: T-card to check in at the Welcome Desk, water bottle, phone for notes
- Prepare: 1-2 goals (“less back pain from studying,” “confident in using machine”)
- Expect: More talking than less lifting— they’re learning about you
Pro tip: Mention preferences upfront (quiet areas, women-only schedule, etc.)
Spend 2 minutes signing up today. Worst case: you get free expert advice. Best case: you unlock your potential like I did. In January, UTM Moves Month gave you somewhere to start, the 3x30 will give you the tool to keep going all semester.
Quote of the Week:
“Even the greatest was once a beginner. Don’t be afraid to take that first step.” —Muhammad Ali
