Erik Kirchhoff — From Football to Freelance Personal Trainer

In our latest Juice PT Spotlight, we talk to Berlin-based trainer Erik Kirchhoff about his journey from football fields to full-time fitness freelancing — and how understanding people, not just programs, keeps his clients coming back.

How did you first get into fitness training?

Erik: I started working out when I was around 16. Back then, I was still playing football — soccer football — and like most teenagers, I wanted to look a bit better. But I found that I actually enjoyed the fitness part more than the game.

I joined a dual study program in fitness and economics and got my first job at a small gym in Berlin. They focused on small group training — half-hour sessions, really efficient. I worked there for about six years, and when COVID hit, I started freelancing.

During the lockdowns, I messaged old clients, and many of them wanted to stay fit despite gyms being closed. We did park workouts and online sessions. That experience made me realize I could do this on my own — and I’ve been freelancing full-time ever since. The freelancing just got more and more and more.

What made people stick with you once gyms reopened?

Erik: I think it was the structure I gave them during the lockdowns. Many of my clients were from my old gym, so we already had a personal connection. I also try to be really flexible — if someone needs to move a session or switch from gym to outdoor, I make it work.

That flexibility, plus genuine interest in their progress, helps people stay. I’m not rigid about plans. My goal is to make training fit their life, not the other way around.

You’ve trained a wide age range — from 20s to people in their 70s. What have you learned from that?

Erik: It’s all about adapting. I have a 79-year-old client with arthritis in her right knee. We work on strength and posture, and she’s doing similar patterns as my younger clients, just scaled appropriately.

It’s really motivating to see how much strength and independence you can build at any age. I’ve also trained kids before, so I’m comfortable adjusting programs across the spectrum.

Strength training becomes more important with age. You can’t avoid muscle decline, but you can slow it down. Even if you plateau, every rep is an investment in your future health — posture, spine, bone density, everything.

How do you keep clients motivated when they plateau?

Erik: For most clients, I remind them that not every session has to be a personal record. The benefits go beyond numbers — better posture, more energy, less pain.

With more advanced clients or athletes, I take a holistic view. I look at their sleep, nutrition, stress — not just the training. If progress stalls for several weeks, we adjust the plan. But a “bad day” doesn’t mean much; it’s patterns that matter.

Do you use positive or negative reinforcement as a coach?

Erik: Mostly positive. I don’t believe in punishment. If someone goes out drinking or skips a workout, I’ll talk to them honestly about how it affects their goals. Transparency works better than guilt. Everyone has a life outside the gym, and consistency comes from support, not pressure.

How do you stay connected with clients between sessions?

Erik: It depends. Some I see several times a week, others just once a month. For the latter, I send Monday check-ins — quick texts or video calls — asking how their week and workouts are going.

Video calls work best because they build accountability. Texts are easy to ignore, but a short face-to-face chat helps people feel supported. I also use HabitShare to track workouts and get notifications when someone logs a session.

What’s an overrated exercise — and what’s underrated?

Erik: Overrated: front raises. Most people use too much momentum and already hit the front delts with other pressing movements, like bench or shoulder press.

Underrated: bodyweight work. Push-ups, planks, side planks — they look simple but get really tough when done properly. I love Bulgarian split squats.

Yeah, we call them the you-cry-you-die exercise

Erik: I understand that haha. They build balance, strength, and core stability like nothing else.

How do you measure client progress?

Erik: I track weekly progress in Google Sheets — weights, reps, performance notes. Every few weeks, I zoom out and compare against past sessions.

For fat loss clients, I use body measurements and photos instead of relying only on the scale. Weight can fluctuate daily, so I focus on trends. Sometimes I even take the measurement myself if a client finds it stressful. Fitness shouldn’t feel like punishment.

What’s something you realized wasn't working?

Erik: Giving everyone the same “3 sets of 10” plan. It’s too rigid. Now, I prescribe rep ranges and train closer to failure. Exertion matters more.

Also, when someone says they’re in pain, I don’t just skip the movement. I ask questions: when does it hurt, how, what angle? Then we find a way to keep moving safely. Knee pain is knee pain but it can be caused by different things. There is always a way around the injury.

What’s the next big shift you see in fitness?

Erik: I think people will train more, not less — even if just once or twice a week. Small commitments go a long way. AI is a good helper but it’s not a big threat to personal training. People who are working out with someone, value that there is a person who takes the time only for them. They dont need to think, they just need to execute. And there is the personal bond. Also, the accountability is not there with AI and that’s what a lot of people need.

AI will help analyze data, but it can’t replace real human connection. People still crave accountability, conversation, and empathy — things an app can’t give you.

Do you think it’s important to do strength training, especially when you get older?

Erik: I dont have to think about it - it’s scientifically proven. When you get older, bone density and mobility, e.g. rotational force, dimishes and that can cause bad injuries when you fall.

If every potential client read one sentence from this interview, what would you want it to be?

Erik: “You don’t need to be perfect — just consistent. Every small step makes you stronger for life.”

Find Erik on Instagram: @coacherik_berlin

Want to be featured in our next PT Spotlight? Apply via crew@juice.fitness