RRiseForIt
The Re-Sign and Refer Workbook
By the end you'll have every client on one sheet with a next goal and a re-test date, the messages that pull drifting clients back, and a referral offer you'll use at the next win.
Free workbook12 pagesabout 50 minutes
RRiseForItThe Re-Sign and Refer Workbook
Step 1 of 5 · Learn it
Build your Monday sheet and spot who is drifting
At the gyms I ran, the trainers "didn't have to do much, just be a body who speaks words." I did the sales, the programs, the retention and the admin, and that taught me retention only happens when someone owns it on purpose. If you train on your own, that someone is you, and the drift shows up weeks before the cancel text.
How to do it
- Write every paying client in the first table, one per row.
- Fill in sessions this week, their last reply, their last win, and their next goal.
- Look for these signs: two missed sessions in a row, replies getting shorter or slower, no new win in three weeks, talk about money or a busy season, goal almost reached.
- For each sign, write the move: no-guilt text for missed sessions, a call for short replies, one program change plus a Friday target for no wins, a lighter plan for money or busy talk, a booked next-goal talk for a goal almost reached.
- Act within 24 hours. Read this sheet every Monday.
Example: Maya, an in-person trainer in a commercial gym
Maria | 0 of 2 | 5 days ago, one word | first full push-up, 4 weeks ago | 10 lb down by June 1
Derek | 3 of 3 | yesterday, long reply | deadlift 225, last week | squat pain-free, almost there
Tasha | 2 of 3 | 2 days ago | none in 3 weeks | run a 5K by Sept 14
Signs: Maria missed two in a row and has no win in 3 weeks. Derek's goal is almost reached. Tasha has no win in 3 weeks.
Moves: Maria gets a no-guilt text today. Derek gets his next-goal talk booked this week. Tasha gets one exercise swapped and a target she can hit by Friday.
Retention: 14 paid on the 1st of last month, 12 still pay. 12 / 14 = 86%.
Your turn on the next page →
riseforit.com/guides/personal-training-client-retention-renewals-referrals/workbook/Page 2 of 12
RRiseForItThe Re-Sign and Refer Workbook
Step 1 of 5 · Your turn
Build your Monday sheet and spot who is drifting
Warning signs you see right now
Your retention: clients paying on the 1st of last month ___ / still paying now ___ = ___ %
The first client you'll reach out to, and what you'll send or say
riseforit.com/guides/personal-training-client-retention-renewals-referrals/workbook/Page 3 of 12
RRiseForItThe Re-Sign and Refer Workbook
Step 2 of 5 · Learn it
Write your no-guilt messages before you need them
If you write the message while you're worried, it comes out as "where were you?" Clients who missed a few sessions already feel embarrassed, and guilt makes them hide instead of coming back.
How to do it
- Fill in every blank below with your own words and your own offer.
- Keep each message to three lines or less. No questions about why they missed.
- Always give them an easy way back: a smaller week, a lighter plan, or a new small target.
- When replies get short or slow, call instead of texting. Use the call opener.
- Save all four in your phone notes or as text shortcuts so you can send within 24 hours.
Example: Maya, an in-person trainer in a commercial gym
Missed sessions: "Hey Maria, no stress about last week. Life happens. Want me to cut this week to two 30-minute sessions so you're back in the rhythm?"
Call opener: "Hey Tasha, it's Maya. Nothing's wrong. Is the program still fitting your life right now?"
Lighter plan: "Hey Derek, you mentioned work is slammed until spring. Want to switch to two sessions a month plus app check-ins until then?"
New target: "Tasha, new target: run 3 minutes without stopping by Friday. I swapped lunges for step-ups to get you there."
Your turn on the next page →
riseforit.com/guides/personal-training-client-retention-renewals-referrals/workbook/Page 4 of 12
RRiseForItThe Re-Sign and Refer Workbook
riseforit.com/guides/personal-training-client-retention-renewals-referrals/workbook/Page 5 of 12
RRiseForItThe Re-Sign and Refer Workbook
Step 3 of 5 · Learn it
Set up progress each client can see
Clients re-sign when they can see they're winning. "Get in shape" never shows up anywhere, so they decide nothing is happening and drift.
How to do it
- Write each client's finish line: exactly where they want to be at the end of the 12-week block, with a date.
- Work back from that date to a target they can hit this week.
- Pick baseline numbers that move faster than the scale: push-ups in a minute, a timed walk, how their jeans fit, a photo.
- Put a re-test on the calendar every four weeks. Show the numbers side by side and celebrate small wins out loud.
- Send one short check-in text a week and answer fast. Each block, swap one or two exercises and keep the lifts they love.
Example: Maya, an in-person trainer in a commercial gym
Tasha | Run a 5K without walking by Sept 14 | 1 mile walk/run 13:40, 12 push-ups in a minute, photo | Run 3 minutes without stopping, twice | Re-test July 20
Weekly text: "Quick one: how did Tuesday's legs feel, 1 to 10? And did you hit your protein yesterday?"
Swap this block: lunges out, step-ups in. Kept her trap-bar deadlift because she loves it.
Where clients notice each other: small group session the first Saturday of each month.
Your turn on the next page →
riseforit.com/guides/personal-training-client-retention-renewals-referrals/workbook/Page 6 of 12
RRiseForItThe Re-Sign and Refer Workbook
Step 3 of 5 · Your turn
Set up progress each client can see
Progress plan for each client
Exercises you'll swap next block, and the lifts you'll keep
Where your clients can notice each other (a monthly small group date, or a chat for posting wins)
The first re-test you'll book: client and date
riseforit.com/guides/personal-training-client-retention-renewals-referrals/workbook/Page 7 of 12
RRiseForItThe Re-Sign and Refer Workbook
Step 4 of 5 · Learn it
Book the next-goal talk and protect your price
If the next step isn't on the table before the block ends, the client hits their goal with nothing pulling them forward. Cutting your rate to keep someone just teaches everyone your price bends.
How to do it
- Find the date each client's block ends. Count back to week 10 and book the next-goal talk there.
- Open with what they came in wanting and what they can do now.
- Ask where they want to be next, with a date. Talk about where they'll land, not the sets and reps.
- Write a smaller plan at your full rate for clients whose money gets tight, like two sessions a month plus app check-ins.
- If a client is fading, run the self-check first. Say "my fault" and fix what you control. If it's a true mismatch, hand them to a trainer who fits better.
Example: Maya, an in-person trainer in a commercial gym
Derek | Block ends Aug 30 | Talk Aug 16 | Squat without knee pain | Hike a full day with his kids by October
Talk: "Derek, you came in wanting to squat without knee pain. You're doing it now. Where do you want to be by fall? Picture that whole day out on the trail with your kids."
Smaller plan: two sessions a month plus app check-ins, same rate per session.
Self-check on Tasha: I used the same warm-up for six weeks. My fault. Changing it Monday.
Your turn on the next page →
riseforit.com/guides/personal-training-client-retention-renewals-referrals/workbook/Page 8 of 12
RRiseForItThe Re-Sign and Refer Workbook
Step 4 of 5 · Your turn
Book the next-goal talk and protect your price
Your smaller plan, at your full rate (sessions a month, check-ins, price)
Your next week 10 talk: client and date
riseforit.com/guides/personal-training-client-retention-renewals-referrals/workbook/Page 9 of 12
RRiseForItThe Re-Sign and Refer Workbook
Step 5 of 5 · Learn it
Set your referral offer and ask at the next win
Right after a win they're proud of is when a client is most likely to stay and most likely to share. Wait a month and the feeling has faded, and the ask feels like a favor.
How to do it
- Write your offer: the friend gets a free first session, and your client gets a free session too.
- Pick one link they can forward by text, like your booking page.
- At the next win, ask right then using your script. Make it a perk, not a favor.
- Ask to film two minutes using the four questions. Post the clip on your Instagram Reels and your booking page.
- If the friend doesn't sign, thank your client anyway and keep the friend on your list. If a client never refers, don't push. Their story can do it.
Example: Maya, an in-person trainer in a commercial gym
Offer: friend gets a free first session, Maria gets a free session.
Link: Maya's booking page, saved in her phone so she can text it in one tap.
Ask: "You just did your first full push-up. Who in your life would want to feel this? I'll give them a free first session, and you get a free session too. Here's the link."
Filmed 2 minutes with Maria. Posted to Reels and the booking page.
Your turn on the next page →
riseforit.com/guides/personal-training-client-retention-renewals-referrals/workbook/Page 10 of 12
RRiseForItThe Re-Sign and Refer Workbook
riseforit.com/guides/personal-training-client-retention-renewals-referrals/workbook/Page 11 of 12
RRiseForItThe Re-Sign and Refer Workbook
The plan
Your next 7 days
One small action a day. Day 1 matters most, so do it first.
Your answers, in one place
First reach-out
Book re-test
Next-goal talk
Referral offer
One small job a day
riseforit.com/guides/personal-training-client-retention-renewals-referrals/workbook/Page 12 of 12