[WORLD] It's an unsettling experience: you leave your fitness class knowing something felt off but can't quite pinpoint why. The coach was polite, the workout was fine, but you just know you won't be returning. Why is that?
As someone who has spent a lot of time in gyms, I have a few theories. I played three sports in high school, was on the swim team in college, started CrossFit in 2016, and have been both a CrossFit coach and personal trainer for the past four years. Additionally, I've written for Men’s Health for nearly a decade and visited over 50 gyms, ranging from luxury boutiques to basic workout spaces.
Throughout my experiences, I've seen a lot of poor coaching, but even more concerning is how many gym members aren’t sure what quality coaching looks like, or what they should reasonably expect. This lack of knowledge often leads them to believe that they're the problem – that they can't perform the workouts as prescribed, keep getting injured, or aren't seeing the progress they want.
To understand why this happens, it's important to recognize the diversity of the fitness industry. Gyms and fitness studios vary widely, from high-end facilities with certified trainers to smaller, niche boutiques that may prioritize style over substance. This variety can make it difficult for consumers to distinguish between competent coaching and mere enthusiasm. The rise of social media influencers offering fitness advice without proper qualifications only adds to the confusion.
Below are seven red flags to watch for in your fitness routine – and what to do when you spot them.
1. You’re Bored
"Boredom in training isn’t always a red flag," says Leanna Carr, a strength coach and owner of Rain City Fit in Seattle. "But if you’re bored and unsure why you’re doing what you’re doing, it’s worth questioning." Repetitive exercises without progression, challenge, or explanation may indicate lazy programming or disengaged coaching.
This often stems from a lack of individualized attention. In many group classes, coaches follow a one-size-fits-all approach, assuming what works for one person will work for everyone. Effective coaching should account for personal fitness levels, goals, and preferences.
Solution: Fitness is more than just a 3K run or another round of push-pull-legs. Explore other components of fitness, such as flexibility, power, and coordination. Try activities like cycling, tai chi, tumbling, or water aerobics. Services like ClassPass allow you to experiment with new workouts without committing to a full membership. Ultimately, the fitness routine you enjoy (or at least don’t dread) will yield better results than one you force yourself through until you quit.
2. The Coach Sets Goals for You
While it’s gratifying for a coach to see clients reach new milestones, pushing goals like weight loss or muscle gain without asking first can feel disempowering. "This top-down coaching approach can make clients feel unheard or pressured into goals they don't actually care about," says Carr.
This issue is particularly problematic for beginners or those with specific health concerns. A coach’s role should be to guide, not dictate. Effective coaching involves understanding an individual’s goals and working with them to develop a personalized plan.
Solution: When entering the gym, set a personal goal that’s about what your body can do, not just how it looks. Aim to learn a new skill (like a headstand), master a movement (such as the clean and jerk), or train for an event (such as a half marathon). "Having the strength to play with your kids or join a football game with friends is a healthier goal than focusing on an arbitrary weight," says Alyssa Royse, co-owner of Rocket Community Fitness.
3. There’s No Instruction, Just Cheerleading
Coaching should involve more than just reading off a workout, demonstrating exercises, and motivating people to push themselves. It requires offering personalized, specific feedback. In some boutique gyms, where a single class may cost $45, I’ve witnessed coaches never engage with participants, which ultimately leaves you better off following a YouTube video.
"Without clear instruction, you risk repeating poor movement patterns, which increases injury risk and undermines progress," says Carr.
This lack of attention is particularly frustrating in high-end gyms, where clients expect expert guidance along with a clean, well-equipped space. Without it, the value of the service is diminished.
Solution: Early on in my CrossFit journey, I used to wait for a coach to watch my lifts. Eventually, I realized I could directly ask for their attention during class, explaining what I was working on. Coaches aren’t mind readers, so don’t hesitate to proactively seek the feedback you need.
4. You’re Told to Increase the Weight or Pick Up the Pace
A good coach may suggest adding weight or increasing the intensity, but they should ask, not command. "If the default cue is to ramp up effort without considering form, asking how you’re feeling, or explaining the reasoning, it’s a sign the coach may be focused on intensity over progress," says Carr.
This approach is especially risky for those recovering from injuries or dealing with chronic pain. Pushing someone to lift heavier weights or move faster without considering their physical condition can exacerbate injuries.
Solution: You should determine your own weight and intensity. If a coach is being pushy, feel free to deflect. "Thanks, but my shoulder is a bit sore today," or "I didn’t sleep much last night, but I’ll give it a try next week" are simple ways to keep your training in line with how you’re feeling.
5. You Get Unsolicited Diet Advice or Odd Guru Vibes
While weight loss is a common goal for many gym-goers, coaches should never assume it’s your priority, nor should they offer diet advice unless they are qualified. "Coaches should never give nutrition or lifestyle advice unless they understand the person’s unique metabolic and emotional needs," says Royse.
Overstepping these boundaries can lead to misinformation and harmful advice. Coaches who are not registered dietitians or healthcare professionals should refrain from offering specific dietary recommendations.
Solution: If a coach crosses this boundary, it might be time to find a new studio or instructor. "Diet advice is outside a coach’s scope of practice. If they can’t respect that boundary, you should question whether they respect others," says Royse.
6. The Coach Can’t Accommodate an Injury or Pregnancy
A good workout plan should be adaptable based on factors like sleep, energy levels, technique, and any injuries or health conditions. If a coach doesn’t offer modifications or insists on sticking strictly to the class plan, that’s a red flag. However, if a coach is open to adjusting but doesn’t know how, that’s a green flag, says Carr. "A coach who knows their limits and refers you to a specialist when necessary is showing professionalism."
Adaptability is crucial in fitness, as each person’s body is different and may require adjustments. A good coach will modify exercises to meet individual needs or suggest seeking specialist help when necessary.
Solution: If you have a potential injury or limitation, discuss it with your coach before class begins to ensure modifications are made to accommodate you.
7. You’re Constantly Injured
While it’s easy to blame the coach for poor form, repeated injuries may also indicate a deeper issue. "Without proper recovery, nutrition, and stress management, fatigue can outweigh fitness, leading to burnout or injury," says Carr.
Ongoing injuries might signal an underlying issue that needs to be addressed. If you find yourself regularly injured, consulting a physiotherapist or sports medicine specialist may help identify problematic movement patterns.
Solution: Allow enough time for recovery, and if you keep injuring the same area, it’s likely time to change your movement patterns or focus more on mobility and prehab exercises.
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