Jennifer Aniston’s trainer urges ‘work smarter, not harder,’ outlines four exercise priorities
Pvolve’s Dani Coleman says quality form, balance, strength and daily movement beat a ‘no pain, no gain’ approach
Dani Coleman, vice president of training at Pvolve and Jennifer Aniston’s personal trainer, said the widely held “no pain, no gain” mindset is outdated and outlined four exercise skills people should prioritize to get results without excessive strain.
Coleman told the New York Post that focusing on efficient form, balance and stability, strength training and daily movement habits can produce meaningful fitness gains in less time than traditional high-volume workouts. "I think gone are the days of no pain, no gain, that mentality," she said.
Coleman emphasized that good form is foundational, saying improperly executed exercises can undermine results and increase the risk of injury. She recommended getting instruction — either in person or via reputable online programs — to ensure movements are done efficiently.
Balance and stability are a second priority, Coleman said, noting that many people overlook that work until later in life. She said women begin to lose lean muscle mass starting in their 30s, at an estimated rate of 3% to 5% each decade, and that stability exercises can be an early marker of overall future health. Coleman suggested simple starting points such as standing on one leg and building toward holding that position for 10 seconds without support, using a chair or wall only as initial aids.
The third area Coleman highlighted was strength training. She said studies show strength work burns more fat than steady-state cardio, helps prevent osteoporosis, supports brain health and can ease some menopause symptoms. For those seeking changes in body composition, Coleman recommended progressive overload — gradually increasing weight while maintaining good form — and promoted a practical rule of thumb she calls the "two rep reserve," in which a lifter stops a set when they could still complete about two more repetitions with proper technique.
"Typically it’s lifting a lot heavier than most clients think, and then keeping that weight and scaling up progressively," Coleman said, adding that increased lean muscle mass continues to improve metabolism after a workout ends.
Outside the weight room, Coleman stressed that lifestyle factors also influence fitness outcomes. Sleep, hydration and diet all play roles in recovery and performance, she said, and brief bursts of activity can substitute for missed workouts. Coleman encouraged so-called "movement snacks," noting that 10 minutes of focused activity can provide meaningful cardio benefits or mobility work and that regular stretching and mobility exercises are often overlooked components of a balanced program.
Coleman framed the approach as a shift from punishment to efficiency: shorter, smarter sessions that prioritize quality over duration or discomfort. She said that approach has shaped training for Aniston, who has publicly rejected the notion that a workout must cause prolonged soreness to be effective. Coleman recommended that exercisers seek guidance to learn proper technique, incorporate progressive strength work, build balance and make consistent, manageable movement part of daily life.
The guidance reflects broader trends in fitness programming that emphasize longevity, injury prevention and sustainable habits over high-volume or high-pain regimens. Coleman’s recommendations are rooted in her work at Pvolve and echo public-health messages about the value of resistance training and regular physical activity across the lifespan.