Wo findet das Training statt?

Bei dir zuhause, draußen, in einem Studio deiner Wahl oder online — im gesamten Rhein-Main-Gebiet rund um Mainz, Wiesbaden, Frankfurt, Darmstadt und Aschaffenburg.

Ich bin absoluter Anfänger. Passt das?

Absolut. Vom ersten Schritt bis zum Leistungssport — entscheidend ist nicht dein aktuelles Level, sondern dass wir dein Ziel kennen.

Wie schnell sehe ich Ergebnisse?

Mit einem Plan, der zu dir passt, und 2–3 Einheiten pro Woche spürst du erste Veränderungen meist innerhalb weniger Wochen.

Hilft Training auch bei Rückenschmerzen?

Ja. Gezieltes Krafttraining gilt als wirksamste Einzelmaßnahme gegen chronische Rückenschmerzen — wir bauen genau dort gezielt auf.

Sports scientist (Dipl.) · 15+ years

Stronger.Pain-free.More capable.

Science-based personal training built around you — on location across the Rhein-Main region or online. You set the goal, I get you there.

Book a trial package See services

15+

years of experience

−50%

fewer injuries*

100%

tailored to you

intro sessions

Services

Training for every goal

From the first step to competitive sport — individual, evidence-based and built around you.

Personal Training

1:1 training with a plan, technique coaching and full attention — at home, outdoors or online.

Rehab & Prevention

Pain-free after injury or surgery. Rebuild with purpose, fix the cause, stay resilient.

Athletics & Teams

Performance gains through strength and athletic training — with built-in injury prevention and fewer muscular problems.

Corporate Fitness

Healthy, capable teams: ergonomics, movement at work, fewer sick days — and a stronger sense of community and identification with the company.

Online Coaching

Training planning, video feedback and support — flexible, wherever you are.

Nutrition & Weight Loss

Simple, everyday guidance that makes your training noticeably more effective.

How we work

A clear path to your goal

Assess

We establish where you stand, look at mobility, strength and your daily life, and define your goals. Honest, no pressure.

Plan

You get a training plan that fits your body, your goal and your schedule.

Train

We train together — clean technique, the right dosage, continuous adjustment.

Result

You get stronger, more mobile and more confident. Measurable and lasting.

Patrick Kütemeier — Sports scientist (Dipl.) · 15+ years of experience

15+

YEARS EXPERIENCE

About me

Patrick Kütemeier

Sports scientist (Dipl.) · 15+ years of experience

Science-based training that fits your daily life and your physical conditions. No drill, no ego, no overload — instead structure, progression and real results.

I help people become fitter, more pain-free, more stable and healthier overall — without trends, without pressure, without dogma.

For over 15 years I've worked with clients of every age and profession, many of them for 10+ years. What matters isn't your current level, but your willingness to work on yourself.

What I stand for

Science over myths

Current sports-science evidence — no trends, no 'bro-science'.

Individual over standard

My training adapts to your life — not the other way round.

Clarity over confusion

I explain why we do something. Understandable, direct and practical.

Sustainability over quick fixes

So you stay strong, resilient and mobile long-term — at 30 as at 70.

My focus areas

Back training & pain preventionHealthy aging (Better Aging)Everyday fitness for stress & desk jobsMobility & stabilityRebuilding after injury (rehab-near)Athletic training for amateur athletesTraining for companies & executives

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Backed by science

Training that's proven to work

Not a gut feeling — sports science. What the research shows:

Sources incl.: Cochrane Review 2021 · Hayden et al. · Qaseem et al. 2017

Up to 50% fewer sports injuries through regular strength & athletic training.

Just 2–3 sessions a week measurably reduce chronic back pain.

Strength training doesn't just mask symptoms — it fixes the causes.

Reviews

What my clients say

“Training with a pro — you can tell. The plan is thought-through, perfectly tailored to me, and Patrick always meets me with empathy and respect.”

Training partner

Strength

“Patrick got me back on my feet after a herniated disc. Thanks for training full of fun and (good) pain ;-)”

Rehab client

Back training

“Patrick's training and tips brought me a big step closer to my goal of becoming a pro athlete.”

Young athlete

Performance

References

Trusted in sport & business

Experience from working with clubs, athletes and companies across the region.

1. FSV Mainz 05

SV Darmstadt 98

SG TV Groß-Umstadt / TSV Habitzheim

PENTAC Polymer GmbH

Pricing

Fair start, clear packages

Single session

from €105per session

60 min focused 1:1
Individual training plan
Book flexibly

Ask about single sessions

Popular

Trial package

€4505 sessions

Get to know each other
Assessment & first plan
We find out if it's a fit

Book trial package

10-session card

from €100010 sessions

Best per-session price
Continuous support
Plan & progress tracking

Send enquiry

All prices plus VAT · On-site training across Rhein-Main or online.

12 months · best commitment

Coaching subscription

Staying the course pays off — your best per-session price.

Twelve months of continuous support at a fixed frequency: ongoing planning, continuous adjustment and the lowest price per session. For everyone who wants to reach their goal not in weeks but for good.

12 months of fixed support

Best price per session

Ongoing plan adjustment & progress tracking

A fixed frequency that becomes a real habit

from €90

per session · 12 months

Ask about the subscription

New · only here

Couples Special

Train as a pair, grow together.

One hour, two people — each individually challenged and supported. You train together, with fun and mutual motivation, without anyone missing out.

Two people, one focused coach

A tailored stimulus & pace for each of you

Together, with fun and motivation

Personal homework between sessions

from €130

60 min · for two

Ask about a couples session

Special programs

Train for one clear goal

Standalone packages for a specific goal — structured from the first assessment to the big day.

Shortcut – your intensive program

One clear goal, a tight timeframe.

A compact 6–12-week intensive program for a specific short-term goal — a wedding, a photoshoot or the kickstart to a lifestyle change. Maximum, sensibly dosed progress in limited time, with a clear structure up to the big day.

Fixed timeframe with milestones
High frequency & close steering
Training, daily life & nutrition combined
Realistic plan up to the deadline

Whether it's X weeks until the wedding, a photoshoot on the horizon or simply the spark for a lasting change: within a clearly bounded window of 6 to 12 weeks we get the maximum out of it through high frequency and close steering. As a sports scientist I plan training, daily life and nutrition so that every week counts — on location across the Rhein-Main region or online.

Why with a coach?

In just a few weeks, the right dosage decides the outcome. Too much too soon costs substance and motivation; too little wastes the narrow window. With professional guidance you train exactly the right things, reach the deadline injury-free — and use the program as a springboard for a lasting change.

Ask about this program

Lifestyle change – sustainably healthier

Menopause · longevity · health.

A long-term program for a genuine lifestyle change. Training is at the core; alongside it we look at sleep, recovery, load, nutrition, stress and — as agreed, in coordination with your doctor — your blood values.

Focus on strength & resilience
Sleep, recovery & stress in view
Load tests & baseline assessment
On request, coordinated with your doctor

Especially during menopause and with longevity in mind, training works best when it's embedded: sleep, recovery, nutrition and stress all belong to it. We start with a baseline assessment including load tests, make training the core, and address the other levers as far as it makes sense — medical topics like blood values always in coordination with your doctor.

Why with a coach?

A real change rarely happens overnight and never through bans. With well-founded guidance you get a plan that fits your phase of life, avoids overload and sensibly connects the building blocks — sport, sleep, nutrition, recovery. That's how good intentions become a resilient, healthy everyday life.

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Comeback – back to old strength

A gentle return after a long illness.

Getting back after a longer illness: a careful, sensibly dosed rebuild of strength, resilience and trust in your own body — step by step, at your pace.

Gentle, dosed return
Increase load step by step
Strength, mobility & everyday capability
Closely supported & safe

After a longer illness, returning to training is delicate: resilience, strength and trust in your body have to be rebuilt in the right dose. I accompany you rehab-near and closely — at home, outdoors or online across the Rhein-Main region — and match every session to your current status and any medical guidance.

Why with a coach?

Too much too soon leads to setbacks; too little costs time and motivation. Professional guidance finds exactly the right load, spots warning signs early and gives you the confidence to become strong, resilient and mobile again — step by step.

Ask about this program

Your first marathon

From 0 to 42.195 km — safely to the finish.

A structured build-up for your first marathon: mileage, running technique, supporting strength and injury prevention — realistically matched to your daily life.

Individual training plan
Running technique & economy
Supporting strength & mobility
Prevent injuries

A first marathon is above all a planning project: increasing mileage correctly, dosing long runs, improving running technique and economy, and cushioning the load with supporting strength and stability work. I accompany you across the Rhein-Main region from your first steady run to the finish line — with a plan that fits your daily life and your race date.

Why with a coach?

The most common beginner mistakes: too much too soon, neglected strength work and underestimated recovery — classic triggers for runner's knee, shin splints or stress fractures. With a structured, individually dosed plan you reach the start line injury-free and prepared — and cross the finish.

Ask about this program

Pass your fitness test

Fire service · police · armed forces · federal police

Targeted preparation for the sport/recruitment test: strength, endurance, coordination and the specific required disciplines — structured so you're genuinely ready on test day.

Discipline-specific to each authority
Strength, endurance & coordination
Realistic test simulations
Plan up to your test date

Every authority tests differently: Cooper test, shuttle run, pull-ups, push-ups, standing long jump, swimming or a complex/obstacle course. As a sports scientist I analyse the exact requirements of your target career in the fire service, police, federal police or armed forces and build a plan around those disciplines, your weak points and your test date across the Rhein-Main region (Mainz, Wiesbaden, Frankfurt, Darmstadt).

Why with a coach?

Most people don't fail on fitness but on the wrong preparation: starting too late, the wrong focus, overtraining or technique errors on pull-ups and the like. With professional guidance you train exactly the right things, avoid injuries right before the test, and walk in with a realistic picture of your ability — and confidence.

Ask about this program

My own app — no other personal trainer has this

Tabata Flow

Your training homework — guided, counted, tracked.

Tabata Flow turns my WhatsApp message into a guided workout — with a timer, voice cues and automatic progress. As my client you get it as a bonus — exclusive, because I built it myself.

AI understands the trainer's text

Paste my WhatsApp message — the AI detects exercises, sets, reps, “per side” and hold times, even from free-form text like “squats 3×20, side plank 2×20s per side”.

Guided timer (circuit)

Round-based circuit: tap “set done” for reps or run a countdown for holds. Rests, voice cues, optional weight and keep-screen-awake are built in.

History & stats

Every workout is saved — restart or delete it anytime. Per exercise you see volume, max reps and hold time as a trend curve: progression made visible.

Trainer ↔ client

I assign your homework and see execution and stats. When you're done, I automatically get a WhatsApp notification.

Login by phone (WhatsApp)

No password. Magic link + 6-digit code via WhatsApp — cross-device: enter the code here or tap the link on another device.

German & English

Tabata Flow speaks both languages — switchable in your profile.

Ready to start?

Not a client yet? Get in touch — the app is included for clients. (Trainer access by invitation only.)

FAQ

Frequently asked

At your home, outdoors, at a studio of your choice or online — across the entire Rhein-Main region around Mainz, Wiesbaden, Frankfurt, Darmstadt and Aschaffenburg.

Absolutely. From the very first step to competitive sport — what matters isn't your current level, but that we know your goal.

With a plan that fits you and 2–3 sessions a week, most people feel the first changes within a few weeks.

Yes. Targeted strength training is considered the single most effective measure against chronic back pain — we build exactly there.

Knowledge

Knowledge & training

Evidence-based topics on training, back health, strength and healthy aging — clearly explained.

Back pain – strength training helps!

Why targeted strength training is the single most effective measure against chronic back pain.

Back pain is one of the most common complaints today — studies show up to 80% of people experience it at least once. The modern lifestyle of sitting, inactivity and stress is a big driver. Many reach for painkillers or rest — neither leads to lasting improvement. The good news: targeted strength training is one of the most effective ways to reduce back pain sustainably.

Read full article

Muscle loss starts at 30

The consequences of age-related muscle loss — and what actually helps.

Muscle is far more than visible strength: it shapes your health, performance and quality of life. Yet from age 30 a natural — often unnoticed — loss of muscle (sarcopenia) begins. Left unchecked it has serious consequences. With individual, holistic strength training the decline can be stopped and reversed — at any age.

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Strength training & osteoporosis

Strong muscles, strong bones: how training protects bone density.

Osteoporosis is among the most common age-related conditions. The International Osteoporosis Foundation estimates that worldwide one in three women and one in five men over 50 suffer an osteoporotic fracture. Strength training is one of the most effective ways to prevent osteoporosis and slow its progression — because load stimulates bone to rebuild.

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Back pain → cause: the hips

Why the hips are often the key to a pain-free back.

The cause of back pain often lies in the hip joints — a weak spot a personal trainer can find and address specifically. Imbalances or shortening of the hip musculature transmit upward to the spine, which compensates to keep you upright. We work exactly there, instead of just treating the symptom.

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Injury prevention in team sports

How athletic training measurably reduces injury risk.

Amateur or pro: team sports like football, handball, basketball or volleyball are dynamic, intense and physically demanding. Injuries such as ligament tears, strains or overuse are among the biggest risk factors for long breaks and setbacks. The good news: targeted strength training markedly lowers injury risk while raising performance.

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Is running bad for your knees?

What the research really says about running and joint health.

Evidence-based studies show running is generally not harmful to the knees, as long as it's done at a moderate pace with good technique. On the contrary — regular running strengthens the joints and benefits health. What matters is proper running technique, appropriate intensity and enough recovery. That's exactly what I help you plan.

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