Online fitness coaching for people in Maine

How Maine trains, per the CDC's state survey

In 2023, 38.9% of adults in Maine reported muscle-strengthening activities on 2 or more days a week (BRFSS, 95% CI 37.6 to 40.3). In 2025, 22.0% reported no leisure-time physical activity at all (BRFSS, 95% CI 21.0 to 23.1).

Daily life in Maine, by the numbers

From the Census Bureau's American Community Survey, published value and margin of error together: about 15.9% of workers who live here work from home (90% margin of error plus or minus 0.4); commuters average 24.6 minutes to work (90% margin of error plus or minus 0.3); the median age is 44.8 years (90% margin of error plus or minus 0.1); 90.3% of households have a broadband subscription (90% margin of error plus or minus 0.3). State figures: your own city may differ.

How coaching works from a distance

Diogo is based in South Florida and coaches online. Your workouts live in the Trainerize app, you weigh in twice a week, you send progress photos every two weeks, and we talk on a weekly call scheduled around your time zone. Between calls, you can message me with questions.

I am older than most people who start this. Does the program know that?

It is written for it. Maine’s median age is the oldest of the states on these pages, and the share of adults lifting twice a week is on the lower side, which together describe a common starting point here: adults who have walked and worked all their lives and never had a strength program with progression in it. The program for that profile adds a rep or a set before it adds weight, keeps most sets inside a comfortable range, and treats recovery as part of the plan. None of that is a ceiling and none of it is a medical claim; if something hurts or a doctor is managing a condition, that comes first. How to start lifting weights is the first month on your own.

Winter here runs from November to April. How does training survive it?

By living indoors from the start. The lifting happens in a gym, a garage or a basement all year, so the sessions do not change with the calendar; the walking moves to a treadmill, a mall or a hallway, with a floor you can hit without boots. The state survey says a little over a fifth of adults in Maine report no leisure-time activity at all, and in my experience the winter is when most of that number is made: the plan is the thing that is still there in February. The weekly call runs on the connection most Maine households already have, and a storm week becomes a shorter week, not a lost one. Consistency without motivation is the idea.

I work from home half the week and drive the other half. Which plan is mine?

One plan with two kinds of day. About a sixth of workers in Maine work from home, and the commute for the rest is on the shorter side of these pages, so the week has a home day with a midday window and a drive day with an evening. The plan puts one session in each kind and a third at the weekend, each forty minutes around the big movements, and it names the smallest version for the day the schedule flips. Between calls you message me when the week changes, and the next week is written for the week you will actually have. Coaching for a busy week is that plan.

Neighboring states

• New Hampshire
• Massachusetts
• Vermont

Up a level: Online coaching by state · How one-to-one online coaching works · Coaching for beginners · Why you keep starting over · Coaching for a week that doesn’t hold still · Apply for coaching