Trauma-Informed Coaching: Program Design (Part 2 of 5)
Welcome back to our five-part series on Trauma-Informed Fitness Coaching! If you haven’t had a chance to read Part 1 yet, I recommend checking it out first for the foundational concepts. I’ll still be here when you return.
If you’re ready to continue, here’s a quick recap on the five key checkpoints:
Initial Consult – Creating a safe and supportive entry point for clients with trauma histories.
Program Design – Incorporating trauma-informed practices into goal-setting, programming, and celebrating wins.
Cueing – Empowering clients to set boundaries and speak up.
Policies – Setting the foundation for trust and transparency.
Marketing – Using shame-free messaging to attract (and keep) the right clients.
This post focuses on Program Design—specifically how I’ve incorporated trauma-informed practices into goal-setting, programming, and client celebrations.
One final note: I’m a fitness coach with lived experience of C-PTSD and undiagnosed ADHD—not a mental health professional. These methods come from my own practice, and they’ve helped me build strong, long-term relationships with my clients. I firmly believe that if more studios recognized the value of trauma-informed approaches, we’d see higher client retention and deeper trust across the board.
Program Design: Incorporating Trauma-Informed Practices Into Goal-Setting, Programming, and Client Celebrations
“Trauma-informed fitness” is often misunderstood as simply being “soft” or “overly gentle.” In reality, it’s much more nuanced. A truly trauma-informed approach emphasizes flexibility, collaboration, and transparency—all of which help you create a space where clients feel safe, supported, and empowered.
Recent research on Trauma-Informed Physical Activity (TIPA) conducted by the Department of Health Sciences at Carleton University underscores this point: when physical activity programs are built around safety, trust, and client autonomy, people with trauma histories are more likely to engage consistently—and see better mental and physical health outcomes.
As a trauma informed fitness coach, I recognize that trauma can affect both body and mind in countless ways, so it’s vital to hold space for those experiences, foster resilience, and support clients in reclaiming their own physical and emotional well-being.
Flexibility
Flexibility is a cornerstone of trauma-informed coaching. For people with trauma histories, rigid programs can feel like a total prison, creating significant barriers to participation and progress.
Trauma can affect individuals in unpredictable ways. Some days you’re on top of the world, and other days you can barely muster the energy to tie your gym shoes.
A flexible approach acknowledges these fluctuations and adapts accordingly to the clients’ needs—whether that means swapping out an exercise, dialing back intensity, or encouraging an extra rest day without shame. As coaches, we can help reduce feelings of judgment or failure, and help clients show up consistently in their fitness journey.
Here are a few ways to build that flexibility into your coaching:
Offer multiple exercise variations or regressions for each movement, so clients can choose what feels best on any given day.
Adjust intensity in real time—if someone says, “I’m feeling maxed out,” believe them and lighten the load (literally or figuratively).
Encourage rest, water breaks, or even a shorter session if stress or triggers are running high.
Invite clients to skip movements that feel unsafe or triggering without making them feel guilty.
Check in regularly—ask, “How are we feeling today?” and actually mean it.
Flexibility also means we, as coaches, stay open to feedback and a client’s plan based on their experiences and preferences.
Collaboration
Trauma can leave individuals feeling disconnected and powerless, which is why collaboration is essential in trauma-informed coaching. A collaborative approach emphasizes rebuilding trust and autonomy with your clients. Rather than handing down a rigid workout plan from above, invite clients to co-create their own fitness journey.
Consider asking questions that genuinely respect their comfort level and input:
“How do you feel about the pace of our sessions—would you prefer to speed things up or slow them down?”
“Are there any movements that make you nervous, or that you’re excited to try?”
“How can I support you if you’re having a tough day—physically or mentally?”
“What do you want to focus on this week—strength, stress relief, or mobility?”
“Is there any feedback you’d like to share that could help me coach you better?”
When you involve clients in decision-making—giving them a say in how they train—they feel heard, valued, and in control of their own fitness journey.
Transparency
Clear expectations and predictable structures can be tremendously supportive for individuals with trauma histories. Transparency fosters a sense of control for clients. No one wants to feel blindsided or anxious about what’s ahead.
Personally, I like to keep clients informed about programming details, potential challenges, or any unexpected changes—it lowers stress, builds trust, and lays a solid foundation for genuine progress. Creating a predictable and secure environment can lead to more effective and meaningful outcomes for their fitness and well-being.
Here are a few ways to make transparency part of your everyday coaching:
Show them the plan – Even a brief rundown of “Here’s what we’re focusing on today” can calm nerves and establish shared understanding.
Explain the “why” – If you’re modifying a movement or introducing a new drill, clarify your reasoning. Clients who know the purpose feel included, rather than merely directed.
Give a heads-up about changes – If the schedule might shift or a gym renovation is coming up, let them know as soon as possible. Unwelcome surprises can trigger anxiety, so honesty is key.
Use a shared calendar or app – Posting workouts, progressions, and upcoming events in one place helps clients see exactly what’s on deck.
Check in regularly – Ask, “Does this plan feel okay?” or “Any questions about what we’re doing next?” A little clarity can make people feel significantly safer and more invested in their journey.
Step 1: Goal-Setting
Almost every fitness certification course teaches you to set SMART (Specific, Measurable, Achievable, Relevant, Time-Bound) goals. On the surface, that can work well—unless you’re working with clients living with trauma or neurodivergence. Then, rigid SMART goals can quickly turn into a “failure hamster wheel.”
Why? Because life isn’t linear. Coming up with the “right” SMART goal can also overwhelm clients. Society has conditioned us to believe that there’s a “right” way to do everything. So we agonize over decisions to the point of exhaustion or burnout, which are heightened for people with trauma.
Not everyone wants to chase a hyper-specific milestone by a predetermined date. Many clients simply need a space to reclaim their bodies or find a judgment-free zone. If you reduce that to “Lose 10 pounds by X date” or “Hit a pull-up by your 30th birthday,” it can feel forced—or worse, triggering.
The majority of the clients I work with have qualitative, not quantitative, goals. They want to:
Reconnect with their body.
Find more community.
Have a safe space to get stronger where they don’t feel judged.
Moreover, for most people, the key is just moving more. You want to get stronger? Move. You want to lose weight (if that’s your aim)? Move. You want to feel more peaceful in your own body? Move. As legendary strength coach Dan John says, “Everything works…until it doesn’t.” Sometimes the simplest strategy—encouraging consistent movement while adapting as needed—really is the most effective.
In letting go of rigid SMART goals, a ton of questions arise:
“But how do you demonstrate client progress?”
“How do you retain members?”
“What keeps people motivated if they don’t have a smart goal?”
I know it’s nerve-wrecking to abandon the SMART track, but consider these two options:
Take the focus off of the destination, and put it on the journey itself: There are many ways to do this, but as a trauma informed fitness coach, I’ve focused on building a shame-free community where we get progressively stronger, laugh a lot, and form genuine friendships, host events, and encourage community care.
Emphasize progressive skills over outcome-based goals: A skills-based approach focuses on practical, functioning skills—like squatting, hinging, or learning a handstand—instead of rigid outcomes. This is particularly beneficial for clients with trauma history because they get to see real growth, feel empowered, and stay flexible if life throws them a curveball.
Step 2: Skills-Based Program Design
Nicholas Soderstrom and Robert Bjork (UC, California) have researched the importance of long-term learning and transfer of knowledge, rather than focusing solely on short-term performance gains. In a fitness industry often obsessed with “quick fixes,” offering long-term learning can be a game-changer. It not only helps your clients truly master movements, but it also sets you apart from a sea of rapid-result programs.
At my studio, we’ve done this with a two part approach to skills-based program design:
Monthly Focus Areas:
Monthly focus areas are a way we as a community dedicate each month to a specific movement pattern—hinge, squat, push, or pull. For example, in January we focus on a hinge pattern, February a squat month, and so on. Yes, we still do accessory work, but having a shared focus keeps everyone (clients and coaches alike) engaged and learning together. It also makes for a well-rounded workout.
By shining a spotlight on one pattern at a time, clients can really dive into the details and see tangible progress within those four weeks.
Programming Tracks:
We also use seven distinct programming tracks—think Kettlebell Foundations, Bend Don’t Break (for folks with hypermobility), Calisthenics, and a few others. These programming tracks determine which progressions clients will be given each week.
During “squat month,” for instance, everyone is practicing squats, but the Bend Don’t Break group might focus on banded tempo squats while our Kettlebell Foundations group hones their goblet squats. Each track provides a transparent structure and progression, yet remains flexible enough to adapt to each client’s needs.
Why It Works
Every time we cycle back to a movement pattern (approximately every four months), clients are thrilled to see how much they’ve advanced. It creates this motivating feedback loop—people recognize their improvements, celebrate them, and want to keep going. That sense of genuine progress is what keeps clients excited, consistent, and invested for the long term.
It also gives us a regular and consistent cause for celebration!
Step 3: Client Celebrations
At the end of each month, we hold what I call benchmark week. Rather than treating it like a “pass/fail” test, I frame it as a snapshot of a client’s current abilities. This deviates away from the classic SMART-goal pressure—“Did you lose 10 pounds by X date? No? You’re a failure!”—and instead emphasizes skill progression.
Monthly, skills-based fitness benchmarks provide a confidence-building framework for individuals with trauma history, turning each milestone into a celebration of progress.
Maybe a client sinks deeper into a squat than they could before, or lifts five more pounds, or simply finds that the same weight feels more manageable. Those are all wins worth celebrating!
Here are a few real-life examples of the kinds of “wins” I’ve seen:
Mastering a Consistent Push-Up
A client who couldn’t do a single push-up in January hit five solid reps by the end of the month.Overcoming Fear of Overhead Movements
Another client felt anxious about lifting anything overhead. After a few weeks of intentional practice with lighter weights, they nailed their first overhead press without hesitation.Noticing Improved Endurance
One client who battled fatigue during workouts completed an entire session without needing extra rest breaks—a milestone that boosted their confidence and sense of autonomy.
How to Celebrate Clients and Their Wins
Celebrations can be as simple or elaborate as you (and your client) want them to be. The key is to ensure clients feel safe, recognized, and empowered—no matter their trauma history or personal background.
You want them to feel comfortable sharing in the moment, without fear of judgment or pressure. Here are a few ideas:
Private Shout-Out
Congratulate a client quietly after class or via a personal message. For some individuals, especially those with anxiety, a small, private acknowledgment goes a long way.Community Recognition
If you have a group environment, you can offer a brief round of applause or a cheer after they achieve a new milestone. The key is to make sure the client consents to public praise.Progress Wall or Board
Display small “wins” on a board in your studio (with the client’s permission). It can be as simple as a sticky note or index card, but it serves as an uplifting reminder for everyone.Milestone Badges or Certificates
Even a simple digital badge or printed certificate can boost a client’s sense of accomplishment. Some people love tangible mementos of their progress.Mini Celebration Rituals
End each session by asking, “What went well today?” It’s a gentle but powerful way to refocus on success rather than shortcomings.
This approach is especially helpful for folks with trauma because it’s inherently flexible. We know that trauma can affect people in unpredictable ways. If they have a challenging month—be it from depression or a major life event—they can still document any type of progress, physical or emotional, and continue forward without feeling like they’ve “ruined” their entire program. When clients navigate a challenging month, they can still celebrate their resilience and progress, turning potential setbacks into opportunities for reflection and growth.
By focusing on learning and skill-building, you help your clients foster genuine confidence and a stronger sense of autonomy. And there’s a lot of joy in the process—joy that keeps them coming back. It’s a more holistic, empowering pathway to becoming stronger, both physically and mentally.
What’s Next?
How you guide clients through their program is where the real magic happens, but it doesn’t stop there. In the upcoming three posts, we’ll dive deeper into:
Cueing – Helping clients establish boundaries and confidently speak up
Policies – Building trust and transparency from the start
Marketing – Sharing your mission in a shame-free, inclusive way
For more updates, follow me on Instagram or TikTok. I’ll be sharing new posts in this series, along with a few random rants, cat videos, and the occasional kettlebell trick.
Now go out there and create a safer, stronger, and more honest relationship with your clients—because if you want people to stick around, you have to give a damn about their whole experience, not just their sets and reps.
Lift heavy, love each other well, and keep doing the hard, meaningful work!
—Tess
