How to Choose the Right Strength Coach for YOU: A Complete Guide for Lifters at Every Level

How to Choose the Right Strength Coach for YOU: A Complete Guide for Lifters at Every Level

Most lifters don’t choose a coach  -  they default to one.

Maybe it’s the loudest voice on social media. Maybe it’s whoever their mate is using. Maybe it’s the guy with an impressive total and a half-decent logo.

But rarely is the decision based on actual compatibility, communication, or whether that coach is equipped to help you, in your sport, at your stage of the journey.

The outcome of that choice matters more than people realise.

A good coach can build more than your total  -  they can build momentum, discipline, confidence, and a long-term love of the process. A bad coach can wreck all of it. Poorly matched coaching can destroy motivation, erode trust in your own instincts, or set you back for months  -  or years.

That’s why this guide exists. Not to sell you anything. Not to boost a brand. But to give lifters  -  at every level  -  the framework to make smarter, more informed decisions about who they work with, how, and why.

Do You Actually Need a Coach?

Before we even get into how to choose the right coach, we need to ask something more important:

Is now the right time to hire one at all?

Not every lifter needs ongoing coaching. Some need structured input in the early stages. Others only need short-term support leading into competition. And some progress further by learning to train independently  -  or hiring coaches only when specific issues arise.

Do You Even Need a Coach Right Now?

You’re probably a good candidate if:

• You’re unsure how to structure your training over months or years

• You second-guess every decision, or spin your wheels chasing competing advice

• You’ve plateaued  -  and don’t know what’s actually holding you back

• You’re preparing for something specific: a comp, a comeback, or a serious goal

• You’ve got the work ethic, but not the clarity or confidence to match it

You might not need one yet if:

• You’re progressing steadily and know exactly what you’re trying to improve

• You’re in an exploratory phase and still finding what kind of lifter you want to be

• You’re lifting recreationally and don’t need high-level input (yet)

• You are using some sort of preset template, a pre-written program or someone else’s program or an app and do you know what you feel like you learning a system and things are going pretty well.

Some lifters thrive under a coach early on  -  then wean off as they develop self-trust. Others build their base alone and only bring in coaching for plateaus or peaking blocks. And a few never hire a coach at all, but build elite results through disciplined self-direction. There’s no moral hierarchy to it  -  only what serves your goals and situation best.

☑️ There’s also a third category: lifters who need help not because they’re lost  -  but because they’re ready to go further. These are the ones who want pressure, accountability, faster problem-solving, and brutal honesty from someone who’s seen it all before.

If that’s you  -  this guide will help you avoid the common pitfalls and find a coach who can actually deliver.

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Section 1: Know Where You Are in Your Journey

Before you choose a coach, you need to understand what kind of athlete you are right now  -  and where you’re trying to go. Not just in terms of numbers or milestones, but in terms of development, mindset, capacity, and context.

Coaching isn’t one-size-fits-all. And while most coaches claim to work with “everyone from beginners to elite,” the reality is that no one is equally equipped for every athlete profile  -  or every phase of growth.

Beginner Lifters

You’re in the foundational stage  -  and that’s not a bad thing. Beginners don’t just need instruction; they need orientation, systems, and feedback loops that help them learn how to train, not just what to do.

A coach for a true beginner should:

• Provide simple, consistent structure with progressive overload

• Teach fundamental motor patterns (e.g. bracing, hinging, foot pressure)

• Build a base of GPP, coordination, and training literacy

• Offer higher-touch communication and reinforcement

• Watch for overcorrection, perfectionism, or fear of failure creeping in

  
  

What doesn’t work?

• Coaches who rush you into complex variations before your movement patterns are stable

• Coaches who overprescribe cues or throw jargon at you to sound impressive

• Coaches who only care about numbers and not development

This is where educational coaching thrives. You don’t just need results  -  you need understanding.

Intermediate Lifters

The “in-between” stage  -  often the most misunderstood. You’re past the basics, but still building capacity. You probably know how to lift, but may struggle with why you're stuck, how to manage fatigue, or how to structure long-term progress.

A good coach at this level:

• Helps refine technique under load and speed

• Identifies weak points with enough data to solve them

• Builds long-term plans across multiple cycles, not just weekly adjustments

• Teaches autoregulation, deload strategy, movement rotation, and recovery tracking

• Shifts your focus from effort to intent

This is also where many lifters outgrow their first coach  -  and need someone who sees beyond three-week blocks or recycled PDFs.

📌 What doesn’t work?

• A coach who repeats the same template with new percentages

• A coach who punishes you for fatigue rather than programming around it

• A coach who doesn’t give you options  -  just orders

Advanced and Elite Lifters

When you're advanced, training becomes more about precision and problem-solving than variety or novelty. Every lift has a purpose. Every weakness is a potential limiter. Coaching here isn’t about hand-holding  -  it’s about high-level collaboration.

What this kind of lifter needs:

• Brutal honesty and high-level scrutiny

• Specificity around the events, gear, rules, or platform they’re preparing for

• Programming that layers volume, intensity, restoration, and peak planning

• A coach who knows when to push, when to back off, and how to do both without compromising the outcome

• Communication that’s fast, frictionless, and built on mutual respect

  
  

At this stage, you’re not looking for motivation. You’re looking for detail, consistency, and edge-case solutions that match your risk profile, equipment, experience, and goals.

📌 What doesn’t work?

• A coach who’s more impressed by your lifts than you are

• A coach who second-guesses your feedback but can’t explain their own decisions

• A coach who hasn’t been around enough elite lifters to spot what’s normal vs what’s a red flag

Your Training Level Should Match Their Coaching Level

The coaching relationship should reflect where you are  -  not just where they are.

It’s not always better to hire the coach with the most elite clients if:

• They’re too busy to teach you the basics

• They only know how to work with PED-assisted systems

• They expect a level of autonomy and awareness you haven’t developed yet

  
  

Likewise, it’s not always a good idea to stick with your gen pop coach when:

• You’ve outgrown basic progressive overload

• You’re prepping for your first comp

• You’re ready to think in terms of long-term performance, not just aesthetics or calorie burns

⚠️ Common Mismatches to Avoid

Let’s make this practical. Here are some of the most common mismatches I’ve seen  -  and cleaned up after:

• Hiring a meet-prep specific coach when you haven’t even learned the basics yet

• Going to a general weight-loss or body recomposition coach for high-level Strongman

• Hiring a coach who doesn’t believe in autoregulation when you’re managing chronic illness or fatigue

• Choosing a social-media coach with shredded abs when you actually need someone to rebuild after injury

• Selecting someone who only works with enhanced athletes when you’re a natural lifter with a slow recovery curve

• Working with a CrossFit-style group coach who can’t tailor anything to your specific sport or goals (if this isn't what you want or need)

Your current level doesn’t just determine what programming you need. It shapes the type of support, feedback, pacing, and communication that will actually help you progress  -  and whether the coach you’re considering has the systems, time, and skill to deliver it.

That clarity upfront saves a lot of wasted time, money, and frustration later.

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Section 2: Match the Service to the Goal

It’s not just about who you hire  -  it’s about how they deliver the service.

Too many coaching relationships break down not because the coach is bad or the athlete isn’t committed, but because the format of coaching doesn’t match the athlete’s needs.

Some people want feedback and get silence. Others want autonomy and get micromanaged. And most never actually ask what’s included before they sign up.

So let’s break down the core coaching delivery models  -  what they offer, what they don’t, and who they’re best suited for.

Programming-Only Coaching

What it is: You receive a weekly or monthly training plan  -  usually via shared document, app, or email. That’s it. Feedback may be limited or optional.

Best for:

• Experienced lifters who already move well and just want structured progression

• Athletes between comps who don’t need deep input but want some direction

• Coaches or self-coached lifters who want a second set of eyes on planning

Limitations:

• No feedback = no form corrections, no injury adjustment, no real accountability

• May fall flat for anyone who needs ongoing support or strategic communication

Good programming doesn’t equal good coaching. This option assumes you already know how to execute and recover  -  and won’t need hand-holding when things go off-plan.

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Full Online Coaching

What it is: A remote coaching relationship that includes customised programming, ongoing feedback, and regular communication. Delivered through spreadsheets, coaching apps, video reviews, or messaging platforms.

Best for:

• Lifters who want structure and support

• Intermediate and advanced athletes who can execute independently but benefit from external guidance

• Athletes with comp goals, technical issues, or busy schedules

Key variables to check before signing up:

• How often will feedback be given (daily, weekly, only on request)?

• Is video feedback included  -  and if so, how in-depth is it?

• What’s the main mode of communication (email, WhatsApp, app-based)?

• Do you get competition handling, meet planning, or travel support?

• Is nutrition part of the package  -  or referred out?

Some coaches offer high-touch services with same-day video breakdowns. Others run higher-volume models with weekly check-ins and little back-and-forth. Neither is inherently better  -  but one will suit your needs better than the other.

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Hybrid Coaching (Online + In-Person)

What it is: A blend of remote support and occasional in-person sessions, often monthly or before major milestones.

Best for:

• Lifters who want the flexibility of online coaching but need technical eyes in person

• Strongman or Olympic weightlifting athletes who benefit from seeing movement live

• Athletes with persistent issues that video can’t always diagnose (e.g., breathing patterns, positional awareness)

This setup also allows for:

• Real-time corrections during PR attempts

• Live feedback before competitions

• Technique clean-ups without needing to see a coach weekly

Some lifters only need one in-person session every 4–8 weeks to course-correct. Others want face-to-face time every week. Make sure your coach offers  -  or is open to  -  this format if it suits you.

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In-Person Coaching (1-on-1 or Small Group)

What it is: You work directly with your coach in the gym. Could be 1:1, partner-based, or small group.

Best for:

• Brand-new lifters who need hands-on cueing and equipment familiarity

• Technical-sport athletes (e.g. Oly, Strongman, Multiply powerlifting)

• Lifters who struggle with proprioception, spatial awareness, or executive function

• Neurodivergent athletes who respond better to direct visual or physical instruction

  
  

This is also ideal for those who benefit from social reinforcement  -  showing up, being seen, being coached in real-time.

⚠️Important caveat: Not all in-person coaches are experts.

A commercial gym PT may not know how to peak you for competition, assess movement faults under max load, or design a periodised strength plan  -  and many don’t pretend to. They can be excellent for teaching general movement, building confidence, and getting started  -  but may not be qualified to take you to the platform or the podium.

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Coaching With or Without Nutrition Support

Some coaches are also qualified nutritionists or dietitians. Others offer guidance within their scope (e.g., macros, comp-day nutrition, weight class prep). Many refer out to specialists they trust.

You need to know what you’re getting.

If body composition, recovery, or weight-class management are major factors in your goals  -  and your coach can’t support you there  -  that’s not a dealbreaker. But it is something to factor into your overall plan.

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What’s Included? Ask Before You Buy.

You’d be shocked how many lifters sign up without knowing what’s actually included in the service. So ask upfront:

• Is there feedback  -  or just programming?

• Are check-ins scheduled, or on request?

• Do you get video analysis  -  and how often?

• Is comp day handling or attempt selection included?

• Are there “surprise” membership fees, app charges, or exit clauses?

Coaching isn’t just about results  -  it’s about expectations. The right service format builds trust, consistency, and long-term growth. The wrong one leads to confusion, resentment, or quitting altogether.

This is also an opportunity for coaches to think about what the services they offer are.

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Section 3: Compatibility Is Everything

A coach can have the best programming, elite-level credentials, and glowing testimonials  -  and still be the wrong fit for you. Because coaching isn’t just about knowledge. It’s about how that knowledge is communicated, received, and applied.

You’re not hiring a spreadsheet. You’re entering a working relationship  -  and the quality of that relationship has more influence on your results than most people realise.

How Do You Learn Best?

Some lifters need written feedback with clear cues. Some need video voiceovers, movement comparisons, or annotated screenshots. Some want voice notes, mindset prompts, or a call to break things down.

There’s no universally “best” method. But there is a best method for you  -  and your coach needs to be able to meet you there. If they only communicate in one way  -  and it doesn’t land  -  progress slows down, frustration builds, and trust erodes.

If your brain needs visuals, but your coach only types out cues, you’ll never see what they’re talking about. If you need direct communication, but they sugar-coat everything, you’ll miss what actually matters. If you crave clarity, but they speak in vagueness or memes, it’ll feel like you’re decoding riddles instead of training.

Neurodivergence, Complex Requirements and Cognitive Needs

If you’re neurodivergent (ADHD, autistic, dyslexic, anxious, or otherwise wired differently), the coaching experience can hit differently  -  good or bad.

Some lifters:

• Need strict structure and routine

• Get overwhelmed by open-ended feedback

• Struggle with proprioception or sensory overload

• Need time to process corrections before applying them

Others:

• Thrive on novelty, but burn out from rigidity

• Struggle with masking during check-ins

• Need a coach who understands how to coach, not just how to train

A coach doesn’t need to be neurodivergent themselves  -  but they do need to be adaptable, trauma-informed, and prepared to listen. Not all communication styles are compatible. Not all systems work for every brain. And some coaches, even well-meaning ones, are simply not equipped to handle anything outside the neurotypical bell curve.

📌 Look for cues of psychological safety, not just intensity.

Can you speak openly  -  or do you feel pressure to perform wellness? Are rest days respected, or treated as weakness? Are setbacks treated as data  -  or discipline problems?

Do They Speak Your Language?

This is about whether their communication style actually resonates with you.

Some lifters need hype and drive. Others need calm logic. Some respond to big-picture framing. Others need one technical cue at a time. Some need their coach to ask “how are you really doing?” Others need them to say, “shut up and lift.”

You don’t need a best friend  -  unless you do. You need someone whose communication gets you moving, not shutting down.

How Do They Cue, Correct, and Coach?

Do they explain what went wrong  -  and why? Do they give specific adjustments  -  or vague praise? Do they notice the technical details that matter to you? Do they push you when you’re capable  -  or when you’re already burnt?

Some coaches are silent on technique, assuming you’ll sort it. Others cue too much, drowning you in corrections. Great coaches find the balance: saying the right thing, the right way, at the right time.

This is especially important for lifters with complex movement needs  -  like multiply athletes, Strongman competitors, or those returning post-injury. A good cue can unlock a lift. A bad one can send you spiralling.

What Lifters Think They Need vs What They Actually Need

This is where compatibility breaks down most often  -  when the client’s assumptions don’t match their actual needs.

You think you need more volume  -  but you actually need better intent. You think you need hardcore  -  but your nervous system is already drowning. You think you need motivation  -  but it’s structure and clarity that’s missing. You think you want “freedom”  -  but you actually need someone to say “no.”

The coaching relationship doesn’t need to be perfect  -  but it needs to be right enough to get traction. When it clicks, progress feels effortless. You know what you’re doing, why it matters, and how to do it. When it doesn’t, you feel like you’re constantly missing something  -  even when you’re doing everything right.

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Section 4: The Coach’s Process  -  What You’re Actually Buying Into

Choosing a coach is about understanding the system they run  -  and whether that system fits you.

Because when you sign up with a coach, you’re not just buying programming. You’re buying into a process: how they deliver training, how they assess and adapt, how they communicate, and how they build long-term progress over time.

If you don’t know what that process actually looks like  -  you’re buying blind.

You're not just buying a program  -  you're buying a system. One that either enhances your progress or leaves you guessing when life gets messy. Programming is just the surface  -  the infrastructure underneath is where real coaching lives.

What Do They Actually Use to Deliver the Coaching?

Before you even open your first training block, ask: 

How will this coach deliver your program  -  and how will they respond to you once it starts?

Some coaches use:

• Custom spreadsheets

• TrueCoach, Trainerize, or similar apps

• Shared Google Sheets or PDFs

• Long-form voice memos

• WhatsApp or Telegram

• Weekly email check-ins

• Video replies with form breakdowns

• App-only dashboards with comment threads

All of these methods can work  -  if they match how you operate best.

But mismatches cause problems.

While I have my preferences - none of these is inherently better than the other it really depends on what works for the individual.

If you’re someone who thrives on clear, written feedback  -  and your coach sends 19-minute rambling voice notes you have to relisten to six times? That’s friction.

If you prefer direct video comparisons or visual cues  -  but your coach sends generic “good job, keep pushing” comments? That’s not feedback. That’s noise.

Know what you need before you commit. And don’t be afraid to ask for an example before signing up  -  serious coaches won’t hesitate.

What’s Their Programming Philosophy and Style?

Coaches aren’t just people. They’re systems. And different systems suit different lifters.

Here’s a quick breakdown of some common programming styles:

• Conjugate/Westside: Weekly variation, rotating Max and Dynamic Effort work, with high GPP, special bars, and intent-focused accessory work.

• Linear Periodisation: Gradual progression across mesocycles (e.g. hypertrophy → strength → peaking) with consistent main lifts and planned deloads.

• Percentage-Based Training: Rigid percentages for each week’s lifts, often used in Olympic weightlifting or classic powerlifting peaking models.

• Autoregulated Training: Uses tools like RPE or reps-in-reserve (RIR) to adapt intensity based on fatigue or readiness, suited to lifters needing flexibility.

• Powerbuilding: Combines strength movements with high-volume hypertrophy work, often appealing to lifters focused on both performance and physique.

Each of these can be brilliant  -  or a nightmare  -  depending on your needs, sport, recovery, and preferences.

📌 A coach might be fantastic at Conjugate programming  -  but completely unhelpful if you need strict daily undulating periodisation. Likewise, someone who writes clean Sheiko-style blocks might struggle to adjust for ADHD, lifestyle constraints, or fatigue volatility.

This is where compatibility and clarity overlap: If you don’t know their process, you don’t know what kind of lifter they’re building.

What Kind of Feedback Do They Actually Give?

Most coaching promises “feedback.” But that word covers a lot of ground.

Here’s what you should look to clarify:

• Do they review your videos  -  or just skim them?

• Do they give specific coaching cues  -  or general encouragement?

• Do they explain why something matters  -  or just say “fix it”?

• Do they provide programming logic and adjustments  -  or just push you harder every week?

  
  

Also: when and how is feedback delivered?

• Is it within 24–48 hours?

• Is it in-app, or over voice note?

• Is it asynchronous, or are there optional check-in calls?

• Can you ask questions about your plan  -  or is that off-limits?

  
  

Feedback isn’t just about receiving input. If the delivery is so bloated, infrequent, or confusing that you can’t apply it, it’s not effective  -  no matter how smart it sounds.

Are You Getting Just Sets and Reps  -  or Long-Term Strategy?

This is the most overlooked part of most online coaching setups.

Some coaches just load your week into a sheet. Others build a system around you  -  one that evolves, tracks, and adjusts across the months to match your competition goals, stress levels, strengths, weaknesses, and time constraints.

There’s a difference between “here’s your squat day” and “here’s how your squat work connects to your deadlift peak 12 weeks from now.”

There’s a difference between a coach that gives you four new supersets and a coach that notices you’re overreaching and adjusts your entire week to save your CNS.

📌 When you hire a coach, you’re not just hiring a plan. You’re hiring a thinking process  -  one that’s either reactive, proactive, or somewhere in between.

The best coaches make you feel like nothing is random. The worst ones make you feel like everything is generic.

Before hiring any coach, ask yourself:

• Do I understand their system  -  or just their surface-level vibe?

• Can I see how they’ll deliver feedback  -  and whether I can apply it?

• Do they think in sets and reps  -  or in systems, patterns, and outcomes?

  
  

You’ll know you’ve found a real coach when they show up after the plan doesn’t work. Because it won’t always work. Life derails training. Great coaches pivot. Poor coaches ghost, blame, or double down on what’s already failing.

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Section 4.5: What If You’ve Had a Bad Coaching Experience?

Not every coaching relationship works out. And that doesn’t always mean someone did something wrong.

Sometimes the coach isn’t a bad coach  -  they’re just a poor fit for your learning style, goals, or needs.

 Sometimes you weren’t ready to be coached  -  or didn’t know what you needed until things went sideways.

 Sometimes it really was a coach who overpromised, underdelivered, or ignored your boundaries.

Either way, a bad experience can leave a mark  -  and it can make it harder to trust the process again.

Reframe It: Not a Failure  -  a Feedback Loop

Every mismatch reveals something useful:

• Maybe you realised you need clearer communication.

• Maybe you now know you prefer visual feedback over long messages.

• Maybe you thought you wanted hardcore  -  and learned your body can’t recover from that.

• Maybe you found out you need more guidance, not just structure.

These aren’t failures. They’re diagnostic tools  -  and they make your next coaching choice smarter.

Ask Yourself: What Wasn’t Working?

Before you write off all coaching as a waste of time, step back and ask:

• Did I feel seen and heard  -  or dismissed?

• Did the plan reflect my needs  -  or their template?

• Was I consistent and communicative on my end  -  or was I silently burning out?

• Did I ask for adjustments  -  and were they made?

You don’t need to blame anyone to learn from it.

💡 Regaining Trust in Coaching

If you're nervous about trying again:

• Look for coaches who offer short-term trials, consultations, or flexible onboarding.

• Ask for a call to discuss style before you sign up.

• Read testimonials  -  but also ask about how they work with people like you (in goals, needs, communication style, or neurotype).

• Start by defining what didn’t work last time. That becomes your first filter.

You don’t need to commit to lifelong coaching. You just need to find someone whose process helps you move forward  -  not backward.

 Coaching Is What Happens After the Plan Fails

Every coach looks good when things are going to plan. The real test is what happens when they don’t.

If you get injured, start a new job, have to travel, get sick, or bomb a heavy session  -  do they:

• Adjust quickly?

• Reassure you and reframe your focus?

• Offer a clear new pathway that still supports your goal?

Or do they:

• Blame you for non-compliance?

• Leave the plan unchanged?

• Vanish from your inbox?

A good coach plans for contingencies. A great coach adapts in real-time  -  without making you feel like a burden.

This doesn’t mean they’re always reactive. It means they’re responsive  -  to stress, feedback, missed lifts, and new constraints.

You’re not just buying a plan. You’re buying a system that evolves with your reality.

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Section 5: What Has This Coach Actually Done?

A large following doesn’t mean a strong coaching record. Viral lifts and aesthetic reels don’t tell you how well someone understands the day-to-day needs of an actual athlete. You’re not hiring someone’s deadlift PR  -  you’re hiring their ability to help you get better.

Real Results > Digital Reach

Start by asking:

• Have they worked with people like you?

• Do they understand your sport, division, and context?

• Can they clearly explain why they program what they do?

If you’re a tested raw powerlifter, and your coach only works with untested multiply lifters, there’s a learning curve. If you’re a Strongwoman training for your first local show, and their entire track record is aesthetic transformations, that’s a mismatch. If you’re neurodivergent or managing long-term injuries, and they don’t know how to modify under those conditions, you’ll hit barriers fast.

Coaching Is a Skill  -  Not Just a Resume

It’s tempting to assume the biggest lifters are also the most qualified coaches. But elite athletes often struggle to reverse-engineer what made them great. Their bodies, mindset, and tolerance for work may be outliers  -  not templates.

Some of the best lifters:

• Can't break down movement for beginners

• Struggle to write sustainable long-term plans

• Expect everyone to recover like they do

• Lack patience for anything outside elite-level goals

Likewise, some of the best coaches:

• Never broke records themselves

• Work mostly behind the scenes

• Prioritise clarity, communication, and long-term athlete development

• Are quietly responsible for dozens of consistent, progressing lifters

Ask what they’ve built  -  not just what they’ve lifted.

BUT THEY NEED TO HAVE DONE SOMETHING...

🏋️‍♂️ What Counts as Experience?

Not every coach has a world champion on their roster. That’s fine. What matters is fit and relevance. For example:

• If you’re a beginner, has this coach helped other first-timers build confidence, compete, or learn to train?

• If you’re chasing a qualifying total, have they coached others through meet prep and platform execution?

• If you’ve stalled for years, do they have a record of pulling lifters out of ruts and toward personal bests?

Track record means outcomes. But it also means retention. Do lifters stick around for years  -  or do they burn out, bounce around, or quietly disappear?

📌 Ask for Substance, Not Just Testimonials

Testimonials are a good start. But they’re snapshots. Ask deeper questions:

• What kind of lifters do they typically coach?

• What results do they consistently get?

• What kind of problems are they good at solving?

If their client success stories all centre on shredded transformations, but you’re trying to peak for nationals, it’s probably not the right ecosystem.

The right coach for you doesn’t need to be famous. They just need to know your sport, understand your needs, and have the track record to back it up.

No amount of social proof replaces relevance, experience, and results.

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Section 7: Red Flags and Green Flags

When you're choosing a coach, you're not just weighing qualifications  -  you're decoding patterns of behaviour. Most lifters don’t get scammed by bad science. They get stuck with poor communication, rigidity, and generic plans dressed up as personal ones.

Use this section to calibrate your radar.

🚩 Red Flags: What Should Make You Think Twice

• No intake process at all. If you’re handed a plan without at least a short discussion or form, it’s not built for you. Even a few DMs and a Google Form is a minimum standard.

• Instant “custom” plans. If it’s delivered immediately after payment and looks suspiciously generic, it probably is  -  especially if you didn’t pay for off-the-shelf.

• Can’t explain why they programmed what they did. If you ask, “Why this movement here?” and get a shrug, meme reply, or a recycled buzzword  -  you’re buying into a vibe, not a method.

• No feedback loop. If there's no space to check in, send videos, or ask questions, you're not being coached  -  you're just being scheduled.

• Dismisses your individual needs. Whether it's neurodivergence, disability, chronic fatigue, injury history, cycle syncing, shift work  -  if they shut it down or write around it, they’re not the right coach for you.

• All talk, no track record. Lots of Instagram carousel wisdom, very few client PRs. Real coaching produces outcomes.

• Refuses to revise their stance or admit when something didn’t work. Being wrong isn’t the problem. Refusing to evolve is. Coaches who are overly defensive about their system tend to prioritise ego over results.

✅ Green Flags: Signs You’re in Good Hands

• They start with questions, not answers. A solid coach gets context before programming anything  -  your goals, training history, stress, recovery, injuries, sport, and schedule.

• They’ve worked with lifters like you. Whether you’re prepping for your first novice comp or chasing a podium, they can show you results they’ve helped create.

• They explain their thinking clearly. You don’t need to agree with everything  -  but if you ask why, they’ll tell you. With logic, not arrogance.

• They encourage dialogue. Questions are welcome. Feedback isn’t seen as a threat. Communication isn’t one-way.

• They adapt the plan over time. Whether it’s a missed week, a new injury, a scheduling shift, or unexpected progress  -  they pivot to keep you progressing.

• You feel supported  -  not judged. This doesn’t mean coddled. But you should feel like your goals matter, your context is respected, and your progress is the priority.

• They’re open to change. A great coach isn’t married to one system. They’re invested in your outcome, not just their methodology.

The most dangerous coaches aren’t the ones who get it wrong. They’re the ones who refuse to change when they do.

Everyone makes missteps. Great coaches course-correct. Poor ones double down.

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Section 8: Trial, Onboarding, and Expectations

The first few weeks of working with a coach reveal more than any sales pitch ever could. How someone starts the process tells you exactly how they’ll run the process.

It’s not just about what’s programmed  -  it’s about how you’re brought into the system.

Onboarding: The First Sign of a Thoughtful Coach

A serious coach doesn’t throw you straight into week 1. They gather data. They ask real questions. They build context before they build training.

Ask yourself:

• Did they ask about your injury history, current schedule, psychological readiness, or limitations?

• Was your intake limited to a “What’s your bench?” question  -  or did they care about stress, sleep, and support systems?

• Did they make you feel like an individual  -  or an invoice?

Onboarding should feel like a conversation, not a transaction.

📑 Expectations: Coaching Is a Two-Way System

The strongest results come when both coach and lifter know what to expect from each other.

A strong start includes:

• How often you’ll check in

• How to send videos (and how many)

• What kind of feedback you’ll get  -  and when

• What happens if you miss sessions, get injured, or travel

• What you are expected to do (log sessions, communicate honestly, share wins and setbacks)

Without this clarity, even the best program will stall. Coaching isn’t magic  -  it’s communication + structure + follow-through.

'Trial Period': The First Month Reveals Everything

You’ll learn more in the first 4 weeks than from any Instagram grid. Watch for:

• How your coach responds when life happens

• Whether they adjust things quickly  -  or go silent

• If they follow up, check in, and offer feedback that makes you better

• Whether you feel more capable, clearer, and supported  -  or confused and ignored

If they’re promising life-changing results but can’t run a clean onboarding, ask yourself how they’ll handle the hard stuff later.

The best coaching starts with questions, not answers.

If the first month feels rushed, vague, or overly templated  -  believe it. You’re seeing how the rest of the relationship will go.

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Section 9: Don’t Just Pick the Loudest Voice

The coach who shouts the most online isn’t always the one who listens best offline.

In a world where authority is confused with visibility, lifters often get drawn to the biggest following, slickest branding, or most aggressive messaging. But great coaching isn’t about optics. It’s about outcomes.

A sharp Instagram edit doesn’t make someone a communicator. Viral lifts don’t mean they can coach you.

Think Critically  -  Not Just Visually

Choosing a coach isn’t a popularity contest. It’s a strategic decision about your development, your wellbeing, and your long-term trajectory.

Take your time. Ask:

• Do I feel understood?

• Do I respect how this person thinks, not just how they lift?

• Have they helped people like me before  -  or just lifters at the extremes?

• Is this a system I can see myself growing inside?

Trust Your Gut  -  and Ask Smart Questions

It’s okay to be cautious. Coaching relationships are built on trust, and trust takes more than a checkout button.

• Look at how they speak about their lifters  -  do they celebrate growth or just numbers?

• How do they handle nuance, struggle, injury, or pushback?

• Do their values align with yours?

You’re not just hiring a technician  -  you’re choosing a guide.

When It’s Right, Commit With Purpose

You don’t need to second-guess forever. When you find someone whose process, mindset, and communication line up with your needs, back that decision. Show up. Communicate. Train.

You deserve coaching that sees you as more than a number or content asset. You deserve coaching that develops your ability  -  and respects your individuality.

Don’t just ask who’s visible. Ask who’s valuable  -  to you.

The best coaching might not be the loudest, flashiest, or most marketable. But it’ll be the most meaningful.

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Section 10: Your Role as the Client  -  How to Get the Most Out of Coaching

A great coach can build the road  -  but you still have to walk it.

Too many lifters treat coaching like ordering food: “I paid, now deliver.” But coaching is a two-way process. To get real value, you need to show up  -  mentally, physically, and with honest effort.

This section breaks down what you should be doing at each phase: before signing up, right after, and week by week.

🔎 Before You Sign Up: Clarity First, Then Commitment

The best time to set expectations is before you ever hit “buy.”

Ask yourself:

• What are you hoping to gain? Direction, discipline, education, performance?

• Are you ready to listen, not just lift?

• Do you want a coach to take the wheel  -  or just hand you the GPS?

Ask them:

• What does communication look like?

• How often can you check in?

• What happens when things don’t go to plan?

You’re not just choosing a program  -  you’re choosing a partnership.

🆕 After You Sign Up: Set the Standard Early

How you show up in Week 1 sets the tone.

• Be responsive. Answer onboarding questions with detail and honesty.

• Ask clarifying questions if you’re unsure about a session, movement, or cue.

• Be open about your lifestyle, recovery, work schedule, energy levels, and stress.

• Don’t fake your check-ins. Coaching only works when you’re honest  -  not when you report what you wish you’d done.

That first fortnight is where communication patterns get built. Don’t let them be passive or vague.

🔁 Week by Week: Build the Relationship

You don’t need to become best friends  -  but you do need to become a team.

What you should do each week:

• Communicate changes in energy, health, work/life stress, or gym access

• Ask for feedback when needed  -  don’t wait until things go wrong

• Share wins, frustrations, and unexpected reactions to sessions

• Reflect on what’s working and what isn’t  -  coaching thrives on iteration

The best coach–client relationships evolve. But they can’t evolve without your input.

You can’t be coached into a version of yourself you’re unwilling to show.

The more your coach understands the real you  -  your strengths, struggles, learning style, and environment  -  the better they can guide your progress.

Build the Right Fit, Not Just the Biggest Total

Choosing the right coach isn’t just about lifting heavier. It’s about aligning your training with your needs, your lifestyle, and your values.

There’s no universal “best coach.” There’s only the best match for you  -  based on your goals, your personality, your sport, your experience level, and what you truly want from this process.

Ask better questions. Be honest about where you’re starting from. And remember: great coaching isn’t just about sets and reps. It’s about clarity, collaboration, and commitment.

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Choosing the right coach isn’t just about results  -  it’s about building something that works with your life, not against it.

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Quick Tools You Can Use Today

1) Coach Comparison Matrix

How to score

Rate each row from 1 to 5. Add a brief note. Higher is better.

Criterion	Score	Notes
Sport-specific experience with athletes like me
Intake quality and needs analysis
Communication fit in format, speed, and clarity
Technical coaching depth for my lifts or events
Programming philosophy alignment
Flexibility for schedule, travel, and deloads
Competition handling and planning
Evidence of long-term athlete retention
Transparency on pricing and scope
Professionalism and boundaries

Decision rule

If Communication fit or Intake quality scores under 3, pass and move on.

How to use it

Shortlist three coaches. Fill the matrix for each. Keep your notes to one line so decisions stay clear. If two coaches tie on total score, choose the one with the stronger score in Communication fit.

2) Neurodivergent and Complex-Needs Requests

Use this as a menu of specific accommodations you can ask for. Pick the ones that genuinely help you, not all of them at once.

Examples of helpful accommodations

• One cue per lift with a short demo clip

• Fixed check-in day and a fixed template to reduce decision load

• Colour-coded spreadsheets and consistent exercise naming

• Written summaries after any call so you can review calmly

• Sensory-aware gym strategies such as permission to use headphones, preferred quieter times, and simple warm-up flows

• Choice of two exercise swaps per slot to avoid overwhelm while keeping intent intact

• Optional buffer week after travel or high-stress periods with reduced volume and clear minimums

How to ask

Tell the coach which two to three items matter most. Ask how they will deliver them and when you can expect to review whether they are working.

3) Problem-Solving Tree When Coaching Underperforms

Turn frustration into a clear process. Follow the steps in order and time-box each stage.

If progress stalls

1. Check compliance first

   Confirm attendance, sleep, nutrition basics, and current stress. Fix the obvious leaks for seven days.

2. Ask for clarity

   Ask your coach to name the single change for this week and the reason. You should be able to repeat it back in one sentence.

3. Request a 14-day micro-pivot

   Reduce weekly volume by 15 to 25 percent or change the top-set prescription. Keep accessories simple. Track how you feel and what moves.

4. No change after two weeks

   Ask for a full block review with two alternative routes. For example, adjust frequency, shift ME or DE focus, or simplify exercise selection.

5. Still unresolved

   Confirm exit terms, collect a short summary of what was learned, and transition cleanly to protect momentum. Keep your training log intact so the next coach can start from signal, not guesswork.

Tip

Book the review date when you start the micro-pivot. A calendar anchor keeps both sides accountable.