Online fitness coaching for people in Montana

How Montana trains, per the CDC's state survey

In 2023, 43.2% of adults in Montana reported muscle-strengthening activities on 2 or more days a week (BRFSS, 95% CI 41.7 to 44.8). In 2025, 16.4% reported no leisure-time physical activity at all (BRFSS, 95% CI 15.3 to 17.5).

Daily life in Montana, by the numbers

From the Census Bureau's American Community Survey, published value and margin of error together: about 12.5% of workers who live here work from home (90% margin of error plus or minus 0.4); commuters average 19.1 minutes to work (90% margin of error plus or minus 0.2); the median age is 40.4 years (90% margin of error plus or minus 0.2); 89.4% 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 hunt, hike and ski. What would lifting add?

The part the mountains do not give you: load that goes up on purpose. The state survey puts Montana among the lowest shares of adults reporting no activity on these pages and among the higher shares lifting twice a week, so a lot of people here already do both, and the ones who do the first without the second are the ones who write to me after a back or a knee has had a bad season. Two strength sessions a week around the big movements are not a replacement for the outdoors; they are what keeps it available in ten years. The plan puts them on the days the weather does not want you. Coaching to build muscle is the program.

Our winter is long and the gym is a drive. How does the plan survive?

By being written for where you actually are in January. Montana’s commute is one of the shorter ones on these pages and a good share of people work from home, so the week usually has the time; what it may not have, in a storm, is the drive to the gym. The plan can be built for a rack in a garage, for a pair of adjustable dumbbells, or for a gym you reach twice a week with a home session between, and the progression is the same in all three. The walking moves indoors with a floor you can hit without a coat. A snowed-in week becomes a shorter week, not a lost one. Coaching for a busy week covers the weeks that do not hold still.

Does the two-hour difference get in the way?

It helps more than it hurts. Montana is two hours behind South Florida, so a message you send at the end of your day is waiting for me early in mine and you often have an answer before you train; the weekly call is scheduled in your time, and your early evening is a quiet hour in mine. The median age here is a little above the middle of these pages, and the program for someone starting strength work later progresses by adding a rep or a set before it adds weight and keeps recovery days where they belong. Most Montana households have the connection the app and the call need; if the video is poor, we talk. What online fitness coaching actually is walks through the setup.

Neighboring states

• Wyoming
• Idaho
• North Dakota
• South Dakota

Up a level: Online coaching by state · How one-to-one online coaching works · Coaching to build muscle · Coaching for a week that doesn’t hold still · What online fitness coaching actually is · Apply for coaching