Online fitness coaching for people in the Richmond area

How the Richmond area trains, per the CDC’s metro survey

In 2023, an estimated 43.1% of adults in the Richmond area reported muscle-strengthening exercises two or more times a week (CDC SMART BRFSS, 95% CI 38.6 to 47.6). In 2024, an estimated 19.7% reported no physical activity or exercise in the past month (CDC SMART BRFSS, 95% CI 16.4 to 23.0). Metro samples are smaller than the state survey’s, so read the range in brackets more than the single number.

Daily life in the Richmond area, by the numbers

From the Census Bureau's American Community Survey, published value and margin of error together: about 19.0% of workers who live here work from home (90% margin of error plus or minus 0.4); commuters average 25.4 minutes to work (90% margin of error plus or minus 0.3); the median age is 38.8 years (90% margin of error plus or minus 0.1); 91.0% of households have a broadband subscription (90% margin of error plus or minus 0.3). Metro-area figures: your own city may differ.

Climate in the Richmond area

At the RICHMOND INTL AP station (USW00013740, 14.0 km from Richmond's Census internal point), the 1991–2020 normals are a July high of 89.5 F, a January low of 28.8 F, 44.9 days a year at or above 90 F, and 45.5 inches of rain a year.

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.

The lifting figure here has a wide range. What should I take from it?

That it is a rough reading, not a precise one. The survey puts the share of adults in the metro who do muscle-strengthening work twice a week at a little over four in ten, but the range in brackets runs from under four in ten to almost half, because the metro sample is small. The no-exercise figure, about one in five, is tighter. Read together they say what they say in most places: most adults here move in some way, and fewer have a strength program. Whichever side of that range you are on, the starting point is the same: your own log, not the metro average.

What does a normal training week look like?

Three strength sessions of about forty-five minutes, a longer one on the weekend if you want it, and a short walk most days. With an average commute of about twenty-five minutes and nearly one in five workers here working from home, the usual layout is Monday, Wednesday and Friday before or after work, with the harder session on a home day if you have one. Each session has four to six movements, the weights are written down, and next week’s numbers come from this week’s log. The weekly call checks how the week went and moves sessions before the next one starts, not after it falls apart.

Other metro areas

• Hampton Roads (Virginia Beach–Norfolk)
• Baltimore area
• Raleigh–Cary area

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