Not all coaches are created equal, and finding the right one matters more than you think.
Finding a fitness coach can feel intimidating. You’re scrolling through Instagram, seeing perfectly toned bodies demonstrating impossible-looking movements, reading bios full of certifications you’ve never heard of, and wondering if any of these people would actually understand where you’re starting from.
Maybe you’re thinking you should just go with the first coach you find because they’re the expert, right? They know what they’re doing, so you should just trust them and do what they say.
To this, I respond with a gentle but resounding “No.” I’d say run fast from this mindset, but not before you get your proper stretches in.
Here’s the truth: choosing a fitness coach can be one of the most important decisions you’ll make in your movement journey. The wrong coach can set you back, reinforce harmful beliefs about your body, or worse, get you injured. The right coach can completely transform how you relate to movement, help you achieve goals you didn’t think were possible, and actually make exercise something you look forward to.
Start with your goals, not their credentials
What are your goals? Maybe you want to work on your flexibility and strength. Maybe you want to establish a routine. Maybe you just want to find an exercise that you actually enjoy instead of dreading every session.
Whatever your goals are, your coach needs to meet them. Finding a coach isn’t about who has the most impressive resume or the biggest following on social media. It’s about finding someone whose expertise, teaching style, and values align with what you need. Research published in the Journal of Strength and Conditioning Research found that clients who feel supported by their trainers are more likely to stick with fitness programmes long-term, leading to sustained success. Support matters more than perfection. Connection matters more than credentials.
Find a coach with expertise in what you’re interested in
How open is a potential coach about their abilities? This is huge. Expertise in one area does not translate to expertise in all areas. Not everyone is great at everything, and honestly? That’s completely fine.
You want to find someone who is not only an expert in what you’re interested in, but someone who can actually teach what you’re interested in. Those are two different skills. Being good at something and being good at teaching that thing require completely different skill sets.
If you want to work on flexibility, find someone who specializes in flexibility training, not just someone who happens to be flexible. If you’re dealing with chronic pain or hypermobility, find someone who understands those conditions specifically, not just someone with a general personal training certification. A study examining health coaching effectiveness found that both personal qualities and professional training contribute to a coach’s success. It’s not just about what they know. It’s about whether they can translate that knowledge into guidance that actually works for you.
Match their teaching style to your learning style
How do you learn? Are you motivated by engaging online content with clear visual demonstrations? Do you need variety to stay interested, or do you need to focus on one thing at a time, keeping a focused pace?
Maybe you respond positively to someone who is blunt and gives you space to figure things out. Maybe you prefer high-energy motivation and a sense of humour. Maybe you need someone who checks in frequently and offers lots of encouragement.
Just like every coach teaches differently, everyone learns differently. Research on personal training effectiveness shows that adaptability is one of the most important traits of successful coaches. They need excellent communication and listening skills, and they must be able to adjust their approach to cater to each client’s preferences, goals, and health needs. Find a coach who is flexible in both body and mind to ensure they can listen to you and address your actual needs, not just follow a cookie-cutter program.
Safety should be non-negotiable
A coach needs to make sure you’re staying safe. This means showing you photos and videos of what you’re working towards, recommending the modifications you might need, and taking the time to communicate what correct form actually looks like. The right coach will meet you where you are. They won’t push you into positions your body isn’t ready for just because it looks impressive. They won’t ignore your pain signals or tell you to “push through it.” They won’t make you feel weak or inadequate for needing modifications.
Not learning proper form can hurt more than just your progress. It can lead to actual injury that sets you back weeks or months. The fitness industry is largely unregulated, which means there are a lot of coaches out there who don’t have the training or knowledge to keep you safe.
Look for coaches who talk openly about injury prevention, who demonstrate modifications without making them seem like a lesser option, and who prioritize your long-term health over short-term aesthetic results.
Inclusivity isn’t optional
You want a fitness coach who is genuinely interested in you. Not “you if you lose 10 pounds” or “you once you can do X pose.” You, right now, as you are. A good coach welcomes, works with, respects, and celebrates the wins of all bodies. They use gender-neutral language unless you’ve specified your pronouns. They don’t make assumptions about your goals based on your body size or shape. They don’t centre weight loss or diet culture in their messaging.
Red flags to watch for:
Any mention of “bikini body” goals, “summer body” transformations, “burning off” food, or language that treats certain body types as problems to be fixed. Coaches who use guilt or shame as motivation. Programmes that promise rapid transformations or use before-and-after photos as their primary marketing.
Green flags to look for:
Body-neutral language that focuses on what your body can do rather than how it looks. Celebration of non-scale victories like increased strength, better sleep, or reduced pain. Clear communication about modifications and adaptations. Recognition that movement goals look different for different bodies and all of those goals are valid.
Related: Why I Created The Garden
Ask the right questions before you commit
Before you sign up with any coach, here are some questions worth asking:
What’s your training and certification background? How long have you been coaching? What do you specialize in? How do you adapt your programmes for different bodies and abilities? What does your cancellation policy look like? How do you handle it when a client is in pain or struggling with a movement?
Pay attention to how they answer. Do they seem defensive or annoyed by your questions? Do they brush off your concerns? Do they make you feel silly for asking? Those are red flags. A good coach will be happy to answer your questions thoroughly. They’ll respect that you’re doing your research. They’ll want you to feel confident in your choice.
Trust your gut
Here’s the thing that no amount of research or credentials can replace: how do you feel when you interact with this person? Do they make you feel safe? Do they listen when you talk? Do you feel comfortable asking questions or expressing concerns? Or do you feel judged, intimidated, or like you need to prove yourself?
Your gut instinct matters. If something feels off, even if you can’t articulate exactly what it is, trust that feeling. There are plenty of coaches out there. You don’t have to settle for someone who doesn’t feel right just because they have impressive credentials or a big following.
Finding the right coach changes everything
The difference between the wrong coach and the right coach isn’t just about results. It’s about your entire relationship with movement. The wrong coach can make exercise feel like punishment, reinforce negative beliefs about your body, and leave you more discouraged than when you started. The right coach can help you discover that movement can be joyful, that your body is capable of more than you realized, and that fitness doesn’t have to look like what you see on Instagram.
Choose carefully. Ask questions. Trust your instincts. And remember that finding a coach is all about you, your goals, and your needs.
Or, to save you some time, I know a pretty cool flexibility coach who welcomes all bodies, values open communication, uses gender-neutral language, and stays far away from weight loss and diet talk. Just saying.
If you’re looking for a flexibility program that meets you where you are, celebrates your progress without diet culture nonsense, and actually makes movement feel good, The Garden might be exactly what you need.