THE IMPORTANCE OF FEEDBACK
“That was awesome!”
“Good job!”
“You’re on fire today!”
People like hearing they’re doing well, and the feedback you give a client can lift a workout to the next level. If their form isn’t perfect, feedback can help them get more from each move. But that’s not the kind of feedback I want to focus on.
I want to talk about the feedback you ask for from your clients.
Not about how well you’re doing, though it’s nice to hear the impact you’re having on their lives.
The best feedback comes from what your clients tell you about the exercises they’re doing. I only realized this a few years ago, which meant I spent too long training people without all the facts. I don’t even remember why I started asking, “Where do you feel that?” and “How does that exercise feel?”, but I remember being surprised by some of the answers.
Me: “How’s that plank treating you?”
Client: “I love it. It’s a great back exercise!”
Me: “Where do you feel that most?” (about a glute bridge)
Client: “Here.” (points to the quads)
Client: “Here.” (points to the low back on the working side)
Client: “Here.” (points to the hamstrings)
Me: “How easy or hard is that?” (before the second set of split squats)
Client: “It’s really hard on the left leg and pretty easy on the right.”
Me: “Where do you feel that most?”
Client: points to the left quad (while the right foot is forward)
Client: points to the left quad (while the left foot is forward)
I think I’m not the only trainer whose clients feel some exercises in unexpected places. There’s nothing wrong with those responses, but if you include a glute bridge in a program, the goal is usually to strengthen the glutes, not the quads or hip flexors.
Some movement problems are easy to spot, like round-back deadlifts or deadlifts where the work comes from the back rather than the legs and hips. But sometimes a movement looks okay and still doesn’t do what we expect.
Beyond how muscles feel, clients sometimes give visual clues. If you or your client stretches or rubs the lower back right after a workout, ask why. The answer is usually one of two things:
– It’s just a habit
– The back feels tight
If the back feels tight after an exercise that isn’t meant to target the lower back, something unexpected is likely happening.
If you accept that you (or your clients) might not get the expected results from some exercises, the next question should be: “What can we do about it?” Fortunately, it’s not hard.
Here are the steps I suggest:
Step 1: Make sure you understand what the exercises you’re doing are supposed to work.
Some moves are simple: glute bridges should primarily target the glutes, side planks target the sides (obliques), planks target the abs, split squats and lunges target the legs (mainly the front leg), most rows target the upper back, while bench presses focus on the chest.
No idea what a move works? Some are less simple because they involve more muscles. Deadlifts work almost everything, but the low back mainly acts as a stabilizer while the legs and upper back do the heavy lifting. Because of that, if you ask a client how they feel after deadlifts and they mention their back is sore, chances are something is off. Likewise, squats involve many muscles, but they’re primarily a lower-body exercise.
If you’re not sure, find out—this matters. How? If you have a trainer, ask them. If not, consult a reliable book or articles from a trainer you trust online.
Step 2: Find out what’s really happening by watching and asking.
Ask questions like, “Where do you feel that most?” and “How does that feel?” Check in with your client on arrival and after the last workout. Does the answer match the goal? If yes, keep going. If not, what now?
Step 3: Coach, adapt, or replace.
Most exercise issues can be solved with one of these three steps, and I’d suggest trying them in that order.
First, re-coach or review the form. Trainers can be quick to assume poor form requires a fix, but perhaps the movement wasn’t fully understood. Before deciding to adapt the movement, try coaching again—perhaps with different words.
If that doesn’t work, try an adaptation. There are many options:
– Add a riser to limit the range of motion (temporarily)
– Add a band to help the athlete feel the movement (e.g., band around the knees in a squat)
– Move the arms from the floor to a bench for the plank or side plank (for some people, floor planks trigger more back or shoulder tension)
Did that work? If yes, great. If not, try another adaptation you know.
If that still doesn’t help, replace it with something else.
There’s no exercise you must do, contrary to what the internet wants you to believe. More often than not, there are other moves that can reach the same goal.
Here’s how I’ve handled a few examples:
The plank that affects the low back:
Coach it: “Think about closing the gap between your ribs and pelvis, and stop if you feel it in your back.” If they reach twenty seconds before it hurts the back, keep the plank and aim for twenty-five, then thirty. If it’s still at twenty after a few workouts, switch to an adaptation.
Adapt it: “Do the same, but with your forearms on a bench.” Many people should start with an incline plank. Once they can hold a minute there, move to the floor and coach them to stop if the back becomes more involved than the abs.
Replace it: We rarely replace it, but if needed, dead bugs can work, though they may require coaching to prevent arching the back.
Single-leg glute bridges felt mostly in the hamstrings:
Coach it: “Lift your hips as you press your foot into the ground and think about driving your toes through the front of your shoe.”
Adapt it: Provide extra support by switching to a 1.5-leg glute bridge with both feet on the floor, but only press on the second foot as needed to feel the glute.
Replace it: Try a cable hip extension or a two-leg hip thrust.
Split squat where the back leg feels more:
Coach it: “Lean forward at the hip and, at the bottom, really push off the front foot to rise.”
Adapt it: Put a band around the front knee and pull it forward as you move.
Replace it: Switch to a lateral step-up (or a reverse lunge).
About the author
Elsbeth Vaino is a personal trainer and the owner of Custom Strength in Ottawa, Canada. Her team mainly helps regular people who don’t love the gym but value what they can do when they go. Before becoming a trainer, she worked as an electronic warfare engineer. Check her out on Instagram for exercise videos or visit her blog for those who prefer reading.
