Personal Training for Weight Loss
In Denver Colorado
Most people who come to us wanting to lose weight have already lost weight before. Usually more than once.
The problem was never getting the scale to move for a few weeks. It was what came after: the plan they couldn't keep doing, the workouts that left them sore and burnt out, and the weight that slowly came back.
At Get Back PT + Performance, we help people in Denver lose fat in a way they can actually keep doing. Our training is led by a Doctor of Physical Therapy and strength coach. We build your plan around what your body can handle, including old injuries and achy joints, so you can stay consistent long enough for the results to stick.
Not sure yet? Book a free 15-minute discovery call.
Can Exercise Alone Help You Lose Weight?
Not as much as most people hope. And that's important to know up front.
The American College of Sports Medicine's position stand on physical activity and weight loss found that 150 to 250 minutes a week of moderate exercise leads to only modest weight loss on its own. It works better when it's combined with a moderate change in how you eat. Larger amounts of activity, more than about 250 minutes a week, were linked to more meaningful weight loss and to keeping it off.
In other words, you can't out train your diet, but training still matters a lot. It just matters for different reasons than most people think.
Why Strength Training Matters When You're Losing Weight
When you eat less to lose weight, some of what you lose is muscle. That's the part most diets leave out.
A 2018 meta-analysis in Nutrients (Sardeli et al.) looked at older adults with obesity who were cutting calories. The people who only dieted lost muscle. The people who dieted and did resistance training kept almost all of theirs, and they lost about the same amount of fat.
Strength training on its own also helps. A 2021 meta-analysis in Sports Medicine (Wewege et al.) pooled 58 studies of people new to lifting and found that resistance training alone reduced body fat percentage by about 1.4% on average, without any diet changes.
That's why our weight loss training is built around getting stronger. The goal isn't just a smaller number on the scale. It's losing fat while keeping the muscle that helps you move well, stay strong, and age well.
Is Personal Training for Weight Loss Right for You?
This is a good fit if:
You've lost weight before but had trouble keeping it off
You want to lose fat without losing strength or muscle
You have knee, back, or joint pain that makes most workouts hard to stick with
You're on a GLP-1 medication and want to protect your muscle
You're tired of all or nothing plans and want something you can keep doing
You want accountability and a coach who adjusts the plan as life happens
Can You Lose Fat and Build Muscle at the Same Time?
Yes, for a lot of people. This is often called body recomposition.
It's most likely if you're newer to lifting, coming back after time off, or carrying more body fat. It's harder, but still possible, for people who have been lifting seriously for years. A 2020 review in the Strength and Conditioning Journal (Barakat et al.) found that recomposition has been seen even in experienced lifters, and that the two biggest factors are progressive strength training and smart nutrition.
This is also why the scale can be misleading. If you're losing fat and gaining muscle, your weight might change slowly while your clothes, your strength, and how you feel change a lot.
How We Train for Weight Loss
We start with your history, your goals, any injuries or pain, and what your week actually looks like. Then we build a plan you can keep doing, not one that only works when life is perfect.
Your plan may include:
Two to four strength sessions a week, built around big movements like squats, hinges, presses, and rows
Walking and conditioning that fits your schedule and your joints
Simple nutrition habits, with a focus on protein, vegetables, and portions you can sustain
Training that works around knee, back, or shoulder pain instead of making it worse
Tracking strength, measurements, and how you feel, not just the scale
Regular check ins so the plan changes as you do
You can train with us in person at our Jefferson Park studio, at home, or virtually.
Nutrition Without Extremes
You don't need to cut out entire food groups or eat perfectly to lose fat. You need a plan you can follow most of the time.
We help with practical nutrition habits as part of your training, and our health coaching program goes deeper if you want more support. If you have a medical condition that affects your diet, or a complicated history with food, we'll work alongside your doctor or a registered dietitian.
Physical Therapy and Personal Training Under One Roof
Pain is one of the biggest reasons people stop exercising. If your knees, back, or shoulders flare up along the way, you don't have to stop and find someone new. Physical therapy and personal training both happen at Get Back, so we can adjust your plan and keep you moving.
Related reading: GLP-1 Strength Training · Strength Training on GLP-1s · Personal Training With Knee Pain · Health Coaching
Frequently Asked Questions About Personal Training for Weight Loss
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Both can help. Cardio burns more calories during the session, while strength training helps you keep muscle while you lose fat. Most people do best with a combination, plus changes to how they eat.
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Usually only a modest amount. Research shows exercise works best for weight loss when it's combined with changes in how you eat.
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Not by accident. Building a lot of muscle takes years of focused training and eating to gain weight. When you're eating to lose fat, strength training mostly helps you keep the muscle you have.
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If you're new to lifting, you may be losing fat and gaining muscle at the same time. Measurements, how your clothes fit, and strength numbers often tell a better story than the scale.
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It depends on your starting point and how much you change your eating. Slower, steady loss is usually easier to keep off than fast loss.
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Higher protein intake helps protect muscle while you're eating less. We'll help you find a target that fits your size, goals, and food preferences.
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Yes. Strength training is especially important on GLP-1 medications to help protect muscle. We have a dedicated GLP-1 strength training program.
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Yes. Because our training is led by a physical therapist, we build your plan around your pain so you can stay consistent. Many people find their joints feel better as they get stronger.
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Yes. Get Back PT + Performance offers one-on-one personal training for weight loss at our Jefferson Park studio in Denver, close to Highlands, LoHi, and Sloan's Lake, with in-home and virtual options available.
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Personal training for weight loss is priced the same as our regular personal training sessions. You can find current pricing on our personal training page.
Our Team
Dr. Brett Green
Founder | Physical Therapist & Personal Trainer
Brett Green, PT, DPT, is the founder of Get Back PT + Performance and a former college baseball player. He specializes in low back pain, knee injury rehab and prevention, and running injuries, and works with high-level baseball players and golfers.
He also works with people with all kinds of needs, combining evidence-based physical therapy with strength training to help clients feel better, get stronger, and keep moving forward.
Physical Therapist Assistant
Sam Heller
Sam Heller is a Physical Therapist Assistant, strength coach, and former college track athlete with more than a decade of coaching experience. He specializes in powerlifting coaching, strength training for beginners, and strength training for older adults, and works with people with all kinds of needs.
Outside of work, Sam enjoys biking, lifting, and keeping up with his young son.
Get Back to Doing What You Love
Whether you want to return to the gym, running, hiking, skiing, sports, or simply get through your day more comfortably, we’ll help you figure out a plan that makes sense.