Chapter 9 of 10 · by Raj

Coach and trainer toolkit

New-client onboarding, a programming checklist, cueing that works, a weekly check-in template, communication and staying within scope.

Great coaches assess first, program simply, cue briefly and keep clients consistent. Adherence beats the perfect plan.

New-client onboarding

Health screen: PAR-Q+, injuries, medications, GP clearance if flagged.
Goals and lifestyle: goal, deadline, days available, session length, job type, sleep, stress, diet habits, religious or cultural food needs (halal, vegetarian, fasting periods).
Baseline measurements: bodyweight, waist, photos, resting heart rate.
Movement assessment: bodyweight squat, hip hinge, push-up, overhead reach, single-leg balance. Note compensations (knees caving, rounded back, shoulder hike).
Strength baseline: an 8–10 rep test at RIR 2 on main lifts; skip 1-rep-max testing for beginners.

Matches the days the client can truly attend (a 3-day plan done beats a 6-day plan skipped).
Each muscle about 2×/week, volume suited to level.
One clear progression rule per exercise.
Exercises chosen for the client's body and injuries, not the coach's favourites.
A planned deload and a 4-week review.

One cue at a time, short and external: "push the floor away", "bend the bar", "elbows to your back pocket".
Demonstrate, let them try, give one fix, repeat. Film sets so clients see themselves.
Praise specific things: "your depth was perfect on that set".

Set expectations early: visible change usually takes 8–12 weeks.
Celebrate non-scale wins: strength, energy, clothes fitting, blood pressure.
When a client slips, solve the barrier (time, food, motivation) instead of lecturing.
Stay within scope: refer injuries to a physiotherapist, medical issues to a GP, and eating-disorder concerns to a specialist.

PAR-Q+ Collaboration
Wulf (2013), attentional focus and motor learning review, International Review of Sport and Exercise Psychology

Fact-checked and updated 2026-10-26. General education, not medical advice.