There’s a common thread that runs through the fitness world, especially for coaches: stress. It threads through our daily schedules, eats into our time blocks, and leaves us in a constant crunch. We pour all our time and energy into clients, leaving little for ourselves. Our training becomes inconsistent, meals get skipped, and frustration builds. Instead of filling our own cup so we can give to others, we exhaust ourselves and end up with nothing left. It’s unsustainable, and it’s hard to perform at our best in this state.
Chris Merritt and I started Strength Faction to help coaches avoid this downward spiral toward burnout. It’s time to talk openly about training strategies that fit busy schedules.
Take a deep, slow, relaxed breath when you feel hectic. Inhale through the nose, letting the breath expand into the belly and chest, filling the torso in all directions for three to four seconds. Exhale for about twice as long. Use this breath whenever stress mounts and responsibilities to others overwhelm your own training. Breathe until the tension releases from your head and body.
Break up the workout. There’s a tendency in the fitness world to follow a program exactly as written on a spreadsheet. It’s not shameful to think this way—it’s a habit. But if you can’t start at the top and finish at the bottom, you’re not a failure—you’re human. Break the workout into smaller blocks that fit the time you have. Start by clarifying your goals: Do you mainly want to move better, build strength, or work toward a personal fitness target? All goals are valid. With goals in mind, map out your schedule and note your breaks—even if they’re brief, like a 10-minute gap between clients. Then look at the program components: warm-up, strength, and conditioning. Decide which parts will move you closest to your goals.
Suppose you have a 6 a.m. client and another at 7:30 a.m., and you only have one clear break to train. You might plan to arrive early for a warm-up, hit conditioning, and grab a quick meal between sessions. If you have more blocks later, add more components as time allows, such as power or core work or additional strength work. The key is to break the spreadsheet mindset and do what you can in the time you have, prioritizing actions that align with your goals.
What if you’re truly exhausted? If the toughest parts of the program feel too demanding because of stress, skip them. Your body will benefit more from recovery. Do some light cardio, repeat the warm-up, take a walk, or meditate. Reading can help reduce stress as well. The goal is to lower stress and recover, not to push through overwhelming fatigue.
Kicking ass isn’t about grinding every day; it’s about making smart choices for yourself at the right times. You’re busy, so adapt to your situation instead of forcing a plan that isn’t doable. Doing what’s best for you in the moment is a sign of strength.
About the author: Todd Bumgardner, MS, CSCS, is a co-founder of Strength Faction, an online coaching program for strength coaches and personal trainers. He and Chris Merritt published a free booklet on keeping training on track while you’re training clients: Train Yourself—Even While You’re Training Everyone Else.
Note from TG: I’ve been thinking about meditation too. I used to assume it was for a certain crowd, but I’ve begun to see its value. I heard my friend Mark Fisher talk about Ziva Meditation and how it’s helped him, and I’m considering giving it a try. I trust his judgment and taste.
