Lift The Bar

The trainer who's always on

The alarm goes at 4:45. First client at 6, then another at 7. Then a gap you spend checking messages in the gym café before more clients at 9 and 10. You grab some food before a lunch time client and then a long afternoon of admin and writing programmes. Then there’s the after-work clients to train until 8 or 9. Home, eat, answer a few more WhatsApps, sleep. Repeat.

If that sounds like your week, you're not alone. Personal training is built around other people's free time, so trainers often end up working the edges of the day. Add self-employment, irregular income and the pressure to always be "on" for clients, and it's no wonder so many good coaches burn out.

The irony is that we spend our days helping clients look after their health while quietly running our own into the ground. This post is about turning some of that care back on yourself.

What burnout actually is

Burnout is more than being tired after a long week. The World Health Organization describes it as a syndrome caused by chronic workplace stress that hasn't been managed successfully. It has three parts:

 

Warning signs to watch for in yourself:

If you recognise several of these, take it seriously. Burnout tends to creep up gradually, and it's much easier to turn around early.

Fix the diary first

You can't self-care your way out of a schedule that doesn't work. Start with the shape of your week. 

Set a weekly session cap. Decide how many sessions you can deliver well, not just how many you can physically fit in. For many trainers that's somewhere between 20 and 30 a week but we are all different so work out what your limit is. Once you hit it, new clients get turned away or go on a waiting list. A full diary and a waiting list are also a sign it's time to review your prices.

Choose your edges. You don't have to work both the early and the late shift every day. Try mornings on some days and evenings on others or just stick to mornings or evenings only. Go with your preferences and build a client base that fits you rather than trying to make yourself fit everyone else.

Make the middle of the day count. Split shifts can be part of the job, but the gap shouldn't be spent hanging around the gym. Use it for a proper meal, a nap, your own training or down time at home. Batch your admin into one or two set blocks a week instead of squeezing it into every gap. If you are working both ends of the day then the middle becomes non work time.

Protect at least one full day off. No sessions, no programmes, no client messages. Put it in your diary like a client booking and guard it just as carefully.

Plan your holidays a year ahead. Self-employed trainers often avoid time off because it means lost income. Build holidays into your pricing and tell clients the dates early, so a week off feels like part of the plan rather than a crisis.

Look after the coach

You'd never encourage a client to run on five hours' sleep, a protein bar and three coffees. Give yourself the same standard of care.

Protect your sleep. With 6am starts, that means a consistent bedtime, which is hard after a late shift. On early days, aim to be in bed by 10. If you finish late, avoid booking yourself an early start the next morning. A short nap in the midday gap can help too.

Eat proper meals. Grazing on snacks between sessions leaves you flat by mid-afternoon. Batch cook, take real food to the gym and sit down to eat it, even if it's only for 15 minutes.

Train for you. Your own training is often the first thing to go, and it's the thing that keeps your energy and enthusiasm up. Book it in your diary as a fixed session. Make it something you enjoy, not just extra work.

Switch off properly. Turn off notifications after a set time, take the work apps off your home screen and have at least one hobby that has nothing to do with fitness.

Find your people. Trainers often work alone, even in a busy gym. A peer group, a mentor or a regular coffee with other coaches gives you somewhere to vent, share ideas and remember why you love the job.

Set boundaries with clients

Clients rarely mean to take advantage, we just aren’t always the best at reinforcing our own boundaries. Clients are allowed to contact you when it’s convenient to them and you get to respond when it’s convenient to you. 

Set message hours. Let clients know when you reply, such as within 24 hours on weekdays, between 8am and 7pm. You also set expectations with your behaviour so make sure you don’t respond at 10pm to “get it out of the way”. If you are worried you will forget something then make a note in your calendar so you can move on.

Have a cancellation policy and stick to it. A clear policy, such as 24 hours' notice or the session is charged, protects your income and your time. Put it in writing at the start, and apply it fairly to everyone.

Say no to the slots that break you. You don't have to accept a 5:30am session just because a client asks. Offer the times you've chosen to work. Most clients will adjust, and the right ones will respect it. If they don’t then they are not the right client for you.

Don't be their therapist. Clients often share a lot during sessions, and listening is part of the job. But you're not trained to carry their mental health. Know when to gently suggest they speak to their GP or a professional, for their sake and yours.

The bottom line

Your clients need you at your best, and you can't be at your best if you're running on empty. Looking after yourself isn't selfish. It's part of doing the job well, and it's how you'll still love coaching in ten years' time.

Start small. Pick one change from this post this week: a session cap, a protected day off or a cut-off time for messages. Then build from there.

If you're struggling, please don't wait for it to pass. Talk to someone you trust and speak to your GP. Mental health charities such as Mind offer information and support, and Samaritans are available any time on 116 123.

LTB members can also check out the Support Your Mental Wellbeing course or drop Claire an email if you’d like help coming up with practical solutions for your situation.

 

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