Online fitness coaching for people in Maryland

How Maryland trains, per the CDC's state survey

In 2023, 42.4% of adults in Maryland reported muscle-strengthening activities on 2 or more days a week (BRFSS, 95% CI 41.1 to 43.6). In 2025, 18.9% reported no leisure-time physical activity at all (BRFSS, 95% CI 18.0 to 19.9).

Daily life in Maryland, by the numbers

From the Census Bureau's American Community Survey, published value and margin of error together: about 19.3% of workers who live here work from home (90% margin of error plus or minus 0.2); the median age is 39.4 years (90% margin of error plus or minus 0.1); 92.4% of households have a broadband subscription (90% margin of error plus or minus 0.2). State figures: your own city may differ.

Training around a long commute in Maryland

Commuters who live here average 31.1 minutes to work (90% margin of error plus or minus 0.1), per the Census Bureau's American Community Survey.

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.

Some days I commute an hour, some days I’m home. How does a plan handle both?

By being written in sessions, not days. Maryland has one of the longer commutes on these pages and one of the higher work-from-home shares, so a week here often has two shapes: office days with no evening and home days with a free noon. The plan gives you two or three sessions and lets you put them where this week has room, a lunch hour on a home day, a gym near the station on an office day, the weekend when neither worked. The weekly call is where next week gets placed once you know which days are which.

Maryland already looks active. What would a coach add?

Direction and progression. The state survey puts Maryland among the lowest shares of adults reporting no leisure-time activity, and still fewer than half report lifting two or more days a week. That is a lot of people who run the trails and ride the paths and have never had a strength program that goes anywhere. The plan adds two or three lifting sessions built to progress, and someone who reads the logbook every week. Coaching to build muscle is the long version.

Does online coaching fit a connected, crowded state like this?

It is built for one. Maryland has one of the highest household broadband shares on these pages, so the app and the weekly call are never the problem; the problem is time, and the plan is designed around that. We are on the same clock, so the call can go anywhere in your evening, including on the train home. The median age here sits in the middle of these pages, so the plan progresses by reps and sets before weight.

Metro areas in Maryland

• Baltimore–Columbia–Towson area
• Washington–Arlington–Alexandria area

Neighboring states

• Pennsylvania
• Virginia
• New Jersey
• Massachusetts
• West Virginia
• Delaware
• District of Columbia

Up a level: Online coaching by state · How one-to-one online coaching works · Coaching for a week that doesn’t hold still · Coaching to build muscle · Is an online fitness coach worth it? · Apply for coaching