Duncan Vroland PT

Duncan Vroland, a personal trainer and online coach based in Christchurch, is here to help athletes push their limits and optimise performance both in and outside the gym. At CityFitness Wigram, Duncan gets to know his clients' biomechanics to tailor training routines that hit their specific goals. Prefer online coaching? Duncan has you covered with programmes designed to up your game progressively.

Duncan aims to make your training sessions enjoyable. He knows that sticking to a routine can be tough if progress slows or motivation dips. That's why he mixes in various stability and strength-building techniques to figure out what you enjoy most. Duncan believes enjoyable workouts lead to better consistency and motivation.

Duncan follows a three-step process: Dream it, Develop it, and Discipline it. First, you’ll set your goals—be it running faster, recovering from an injury, or just enjoying weight training. Then, he'll craft a training plan to turn those goals into strengths, emphasising discipline to allow for progressive overload without overworking your body. This ensures steady progress without overwhelming you.

Clients love working with Duncan. One was initially unsure about their gym goals but got hooked after a few sessions, eventually focusing on powerlifting fundamentals. Another improved from struggling with bodyweight squats to handling heavier weights and even achieved a long-standing goal of doing a bodyweight pull-up thanks to Duncan's encouragement and training.

Duncan stresses the importance of continuous progression and fun in his programmes. He knows that initial self-designed workouts can start strong but often lose steam. To keep it interesting and effective, he constantly adapts his programming, integrating appropriate exercises to maintain progress and enjoyment. He believes in finding that sweet spot—challenging yet not overbearing.

Whether through face-to-face sessions or online coaching, Duncan Vroland is committed to pushing athletes out of their comfort zones and hitting their fitness targets in an enjoyable way. His dedication and expertise make him a standout personal trainer in Christchurch.