As a coach, one of the most common challenges you’ll face is helping to get clients back on track after they lose motivation. Whether it’s due to life getting busy, a plateau in progress, or simply feeling discouraged, part of your job is helping them to find their spark again.
Over the years, I’ve learned some effective strategies for getting clients back on track after they lose motivation, and here are some of the most effective ones:
1. Reconnect with Their Why
One of the most powerful tools in your arsenal to help get clients back on track after they lose motivation is to reconnect with their “why”, the deep, personal reason they started their journey in the first place.
Your job is to help them tap back into the energy and purpose that first inspired them.
Most people don’t embark on a health and fitness journey just to check a box. There’s always a deeper reason. Maybe they want to have the energy to keep up with their kids, feel confident in their own skin, or improve their health markers like blood pressure or cholesterol. Those reasons matter. They’re the fuel that can keep someone going when the going gets tough.
Here are some practical ways you can guide your clients to rediscover their “why”:
Start with Open-Ended Questions
The best way to uncover meaningful insights is by asking thoughtful, open-ended questions. Instead of giving them a pep talk or jumping straight into solutions, create space for reflection. Questions like:
- “What made you want to start this journey in the first place?”
- “Can you remember a time when you were making progress? How did that feel?”
- “What’s changed in your life since you began this process?”
These questions allow your clients to reflect deeply and often lead to powerful realisations.
Use Their Answers to Paint the Bigger Picture
Once they share their thoughts, help them connect the dots. If a client says they started because they wanted to play with their kids without getting winded, remind them of that vision. If they mention feeling proud of their progress before hitting a plateau, highlight what they’ve already achieved. Your role here is to be a mirror for your client, reflecting back their motivations and achievements to reignite their drive.
Dig Below the Surface
Sometimes, clients might need a little nudge to dig deeper. If their answer feels vague or surface-level, follow up with more specific questions. For instance:
- “Why is having more energy important to you?”
- “What would it mean for you to feel confident in your body?”
- “How would improving your health impact other areas of your life?”
When you help clients uncover not just what they want but why they want it, you’re equipping them with a powerful tool for motivation, and this is often a very effective way to get clients back on track after they lose motivation.
Make It a Regular Practice
Revisiting their “why” shouldn’t just be a one-time thing. Check in periodically with their why, especially when you start to notice their motivation waning. Encouraging them to write down their goals and to keep them visible (a sticky note on the bathroom mirror or a note on their phone) can work wonders.
By reconnecting clients with their “why,” you’re helping them shift their focus from fleeting frustration to long-term fulfilment. As an experienced coach, you know that lasting change comes from within. Guiding your clients to rediscover their purpose can make all the difference in their journey, and quite frankly, in yours as a coach.
2. Break It Down
When motivation starts to dip, it’s not uncommon for clients to feel overwhelmed by their goals. Even tasks that seemed manageable at the beginning, like meal prepping or sticking to a workout routine, can suddenly feel monumental. That’s where you come in as their coach. You help them zoom out, reset, and break things down into bite-sized, achievable steps.
One of the biggest challenges many clients face is the “all-or-nothing” mindset. You know the one: they feel like if they can’t stick to the perfect plan, they might as well not do anything at all.
Your role is to help them shift to an “all-or-something” approach, where small wins add up to something much larger. Doing something, even something small, is better than doing nothing at all, and is much better than actively sabotaging their results.
Simplify Their Plan
Start by identifying where the overwhelm is coming from. Is it the thought of hitting the gym four times a week? Preparing elaborate meals? Managing time around a busy schedule?
Once you understand their pain points, work together to simplify.
For example:
- Workouts: If their goal was four gym sessions a week, suggest bringing it back to two. Remind them that consistency matters more than perfection. Two solid sessions are far better than giving up entirely.
- Nutrition: If they’re overwhelmed by meal prep, propose prepping just one meal a day or focusing on one key habit, like packing a healthy lunch or adding more veggies to dinner.
The key is to make their goals feel approachable rather than daunting.
Frame Progress as Momentum
Small wins are like breadcrumbs leading to larger success. When a client realises they’ve hit a manageable target, it builds confidence, and that confidence fuels more action. Celebrate every step, no matter how small, and help them see how these actions stack up over time. For instance:
- “You made it to the gym twice this week, great work! That’s two more sessions than last week, you’re building a consistent habit.”
- “Adding those veggies to dinner is a fantastic start. Let’s think about where else we can add nutrients this week.”
By breaking down their goals and celebrating progress, you’re helping them focus on what they can do rather than what they’re not doing.
Keep It Realistic
Your clients are juggling a lot. Work, family, and life in general. Setting goals that don’t fit their current situation will only set them up for frustration. Always check in to make sure their goals are both achievable and aligned with their current lifestyle. Ask questions like:
- “Does this feel doable for you right now?”
- “What’s one small thing you feel confident you can tackle this week?”
When they feel in control of their plan, they’re more likely to stick with it.
Make Adjustments as Needed
Life happens, and plans need to be flexible. Teach your clients that it’s okay to adjust their goals when circumstances change. The important thing is to keep moving forward, even if it’s at a slower pace. Remind them that progress isn’t linear, and we just want it to trend in the right direction. Small steps keep us trending in the right direction.
By breaking things down into manageable pieces, you’re empowering your clients to take action, even when motivation is low. Over time, those small, consistent efforts will add up to significant results. As a coach, you know that sustainable progress is built on realistic steps, not giant leaps. Help your clients embrace that, and you’ll find it much easier to get clients back on track when they lose motivation.
3. Celebrate the Small Wins
One of the most impactful things you can do as a coach is help your clients recognise and celebrate their progress, even the small stuff. Many clients get so caught up in what they haven’t achieved that they completely overlook the stuff they have done. Your job is to shift their focus and show them that every step forward, no matter how small, is a step in the right direction and is worth celebrating.
Even small progress is still progress.
Why is this so important? Because positivity fuels consistency. When clients feel good about their efforts, they’re more likely to stick with their plan, and keep pushing toward their goals. The small wins are what keep the momentum going.
Teach Clients to Spot Wins
Sometimes, clients don’t even realise they’re making progress because they’re looking for dramatic changes. That’s where you come in. Help them identify the subtle victories they might otherwise overlook. For example:
- “You drank more water today? That’s awesome! Hydration is such a key part of your health.”
- “You hit 7,000 steps instead of your usual 5,000? Great work!”
- “You prepped two healthy meals this week? That’s one more than last week. You’re really starting to build some momentum here!”
By pointing out these small wins, you’re helping them see progress as a series of ongoing, achievable steps.
Reframe Their Mindset
Clients often get discouraged because they’re focused on the gap between where they are and where they want to be. Encourage them to shift their perspective. Instead of dwelling on what they haven’t done yet, help them see how far they’ve already come.
Ask questions like:
- “What’s something you’ve done this week that you’re proud of?”
- “What’s one thing you’ve improved on since we started working together?” These reflections help clients realise they’re making progress, even if it feels slow.
Celebrate Progress Out Loud
Make celebrations a regular part of your coaching. Whether it’s a high five in a session, a quick message telling them how well they are doing, or simply a “Well done!” during a check-in, let your clients know their efforts are noticed and appreciated. For some clients, a little external validation can make all the difference.
You can also encourage them to celebrate on their own. Suggest they keep a journal of daily wins, no matter how small. Writing them down creates a tangible reminder of their progress.
Tie Small Wins to the Bigger Picture
Every little step contributes to the larger journey. When you celebrate small wins, you help your clients connect them to their bigger goals. For example:
- “Drinking more water today is a win for your hydration, but it’s also helping your workouts and recovery.”
This approach reinforces the idea that progress is cumulative and meaningful, even when it’s only something small. Incremental progress is still progress.
By celebrating small wins, you’re creating a positive, encouraging environment where clients feel supported and empowered. Remember, these little victories are the building blocks of lasting change. When you help clients focus on what they are achieving, you’re not just boosting their motivation, you’re showing them they’re capable of so much more than they realise.
Acknowledging these little victories reminds clients that progress is progress, even if it’s not linear.
4. Reframe Setbacks
Setbacks are a natural part of any health and fitness journey. As a coach, you likely know this better than anyone, as you see it all the time. Progress isn’t linear, and everyone stumbles now and then. The key is teaching your clients that setbacks aren’t failures, they’re valuable opportunities to learn, adapt, and keep moving forward.
When clients hit a bump in the road, their initial reaction might be frustration, guilt, or even the urge to quit. That’s where your guidance can make all the difference. By helping them reframe their mindset, you can turn setbacks into teaching moments that build resilience and long-term success.
Shift the Narrative: From Failure to Feedback
The first step in reframing a setback is to change how clients see it. Instead of labelling it as a failure, encourage them to view it as feedback, a signal that something needs to be adjusted.
For example:
- If they overindulged on the weekend, explore what led to it. Were they stressed? Did they skip meals earlier in the day and end up ravenous? Understanding the why behind their actions is crucial.
- If they missed a workout, ask what got in the way. Was it a scheduling conflict? Fatigue? Or maybe a lack of motivation?
These conversations help clients see that setbacks are rarely about willpower alone. They’re often tied to external factors or habits that can be adjusted.
Encourage Curiosity Over Criticism
Many clients are their own harshest critics. Teach them to approach setbacks with curiosity instead of judgment. Ask questions like:
- “What do you think contributed to this?”
- “How did you feel before, during, and after?”
- “What might you do differently next time?”
This shift in perspective helps clients move from self-blame to problem-solving. It also reinforces the idea that setbacks are temporary and solvable, not the end of the road.
Normalise Setbacks as Part of the Process
Remind your clients that setbacks happen to everyone, even elite athletes or the most disciplined individuals. Normalise the idea that progress isn’t about avoiding every misstep but learning to recover and adapt. You might say:
- “One weekend doesn’t undo all your hard work. It’s what you do consistently over time that matters.”
- “Even the most successful people in health and fitness have off days. What sets them apart is how they bounce back.”
Hearing this from you, their coach, can be incredibly reassuring and motivating.
Focus on the Bigger Picture
Help your clients zoom out and see their journey as a whole. A single setback is just a small piece of the puzzle, it doesn’t define their progress. Encourage them to reflect on how far they’ve come and remind them of their overarching goals. For example:
- “You’ve been consistently improving your eating habits, and one indulgent meal doesn’t erase that.”
- “Missing a workout today doesn’t mean you’re off track. Let’s make a plan for tomorrow and keep going.”
By shifting the focus from short-term missteps to long-term progress, you’re helping them maintain perspective.
Create a Plan for the Future
Once you’ve explored the setback, work with your client to create a plan to address the triggers or challenges that led to it. This might include:
- Building in stress-management techniques if emotional eating is a pattern.
- Planning balanced meals and snacks to avoid overeating out of hunger.
- Adjusting their workout schedule to fit better with their routine.
Reassure them that these adjustments aren’t about avoiding future mistakes, they’re about learning and growing.
Celebrate the Comeback
Finally, celebrate their resilience. Coming back after a setback is a win in itself, and acknowledging that can help build confidence. Let them know:
- “It’s impressive that you’re reflecting on this and making a plan. That’s how progress happens.”
- “Bouncing back shows just how committed you are to your goals.”
By reframing setbacks as learning opportunities, you’re equipping your clients with the tools to stay the course, no matter what challenges arise. In the end, it’s not about being perfect, it’s about building the skills and mindset to keep moving forward, one step at a time.
Setbacks very often precede periods of low motivation. As a result, reframing setbacks is a very effective way to prevent clients losing motivation and to get clients back on track after they lose motivation.
5. Introduce Variety
As a coach, you’ve probably seen it before: a client starts strong, but over time, their excitement wanes. Often, it’s not a lack of commitment, it’s boredom. Repeating the same workouts, meals, or routines can make the journey feel more like a chore than an adventure. That’s where introducing variety can reignite their motivation and keep them on track.
Adding variety isn’t just about keeping things fun (though that’s important); it’s also a smart strategy for breaking plateaus and promoting well-rounded progress. By shaking things up, you engage new muscles, stimulate fresh habits, and keep their journey dynamic.
Recognise the Signs of Routine Fatigue
First, pay attention to whether a client’s routine might be stifling their enthusiasm. Signs include:
- A lack of excitement about workouts or meal prep.
- Reduced effort or attendance at sessions.
- Comments like “I’m just not feeling it anymore.”
Once you’ve identified that boredom might be the culprit, it’s time to refresh their plan.
Shake Up Their Workouts
One of the easiest ways to introduce variety is by changing up their exercise routine. This can mean:
- Trying new modalities: Suggest a group fitness class, yoga, swimming, or even a sport they’ve always wanted to try.
- Adjusting the format: Switch from strength focused workouts to more hypertrophy focused workouts, or add intervals to their cardio routine.
- Adding fun challenges: Encourage them to set small, creative goals, like learning a new lift, mastering a specific yoga pose, or increasing their personal best on a favourite exercise.
These changes not only keep things interesting but also challenge their body in new ways, helping to prevent plateaus and spark renewed energy.
Explore New Nutrition Ideas
Food ruts can be just as demotivating as workout ruts. If your client is tired of their go-to meals, help them spice things up:
- Share new recipes: Suggest simple, healthy dishes they might enjoy or challenge them to try one new recipe a week.
- Introduce new ingredients: Encourage them to explore seasonal produce or experiment with a cuisine they haven’t tried before.
- Incorporate fun goals: For example, “Let’s try to add one colourful vegetable to every meal this week.”
Adding variety to their nutrition plan can make healthy eating feel exciting rather than repetitive.
Tap Into Community Energy
Sometimes, a fresh environment or social setting can make all the difference. Suggest:
- Joining a group class or fitness community to bring a social element to their routine.
- Partnering with a workout buddy for accountability and fun.
- Participating in a fitness challenge, like a step-count contest or a virtual race.
These options add novelty and camaraderie, which can reignite their enthusiasm.
Customise Variety to Their Interests
Introducing variety doesn’t mean throwing random changes at your client. Tailor the options to their personality and preferences. If they love the outdoors, suggest hiking or paddleboarding. If they’re into tech, introduce them to fitness apps or wearable trackers that gamify their progress. When variety feels personal, it’s more likely to resonate.
Highlight the Benefits of Change
When you introduce variety, make sure your clients understand why it’s beneficial. Explain how new exercises engage different muscles, how novel recipes can spark better nutritional balance, or how trying new habits keeps their mind sharp and their routine fresh. When they see the purpose behind the changes, they’re more likely to embrace them.
Make It a Habit to Refresh
Variety isn’t a one-time fix, it’s a strategy you can revisit regularly. Build periodic check-ins into your coaching practice to assess whether your client’s routine feels fresh or needs a shake-up. This ensures that their journey stays exciting and aligned with their evolving interests and goals.
By introducing variety, you’re doing more than just preventing boredom, you’re creating an environment where your clients can stay engaged, motivated, and challenged. It’s about making their health and fitness journey something they look forward to, not just something they feel they have to do. With a little creativity and personalisation, you can keep their momentum alive and thriving.
6. Focus on Fun
Let’s face it, if health and fitness feel like a chore, your clients are less likely to stick with healthy habits long-term. That’s why it’s crucial to inject some fun into their journey.
When your clients genuinely enjoy the process, it stops feeling like work and starts feeling like something they look forward to. And as a coach, you have the power to make that happen.
The beauty of focusing on fun is that it not only keeps clients engaged but also helps them build a positive relationship with health and fitness. When they associate their progress with enjoyment, they’re far more likely to stay committed and make lasting changes.
Find Their Joyful Movement
Fitness isn’t one-size-fits-all, and what works for one person might feel like torture for another. The key is discovering activities your clients genuinely enjoy. Start by asking:
- “What kinds of movement make you happy?”
- “Is there a type of workout you’ve always wanted to try?”
- “What did you love doing as a kid?”
If they enjoy dancing, suggest a dance based fitness class. If they’re more into nature, encourage hiking, cycling, or paddleboarding. For those who like variety, mix it up with different classes or routines. Tailoring fitness to their interests makes it feel less like exercise and more like play.
Gamify Their Progress
For clients who love tech or gaming, gamification can make their journey exciting. Fitness apps, wearable trackers, and challenges can turn everyday habits into a fun competition. Encourage them to:
- Use apps that reward steps, streaks, or calories burned.
- Join virtual challenges, like step-count contests or mileage goals.
- Set up personal “levels” for milestones, like mastering a new workout or hitting a nutrition goal.
Turning progress into a game can make it both fun and addictive in the best way.
Bring Playfulness to Nutrition
Healthy eating doesn’t have to be boring! Help your clients explore the playful side of nutrition:
- Suggest themed meal days, like “Taco Tuesday” with healthier ingredients or a “rainbow challenge” to include more colourful veggies.
- Encourage experimenting with new cuisines or cooking styles.
- Turn grocery shopping into an adventure by trying one new ingredient each week.
When clients feel excited about their meals, they’re more likely to stay on track and view healthy eating as enjoyable rather than restrictive.
Create Opportunities for Social Fun
For many people, social interaction makes any activity more enjoyable. If your client thrives on connection, help them find ways to combine fitness with community:
- Recommend group fitness classes or recreational sports leagues.
- Encourage them to invite friends to join a hike or a workout.
- Set up family or partner activities like a weekend bike ride or cooking together.
Sharing the journey with others can make it feel more like a celebration and less like an obligation.
Celebrate Successes in Fun Ways
When your clients hit milestones, celebrate in ways that feel joyful and rewarding. Instead of focusing solely on numbers or metrics, highlight their achievements with:
- A fun activity they love, like a dance class or a special outing.
- A new fitness toy, like resistance bands or a fancy water bottle.
These celebrations reinforce that success is something to enjoy, not stress over.
Make Fun a Priority
Keep the focus on fun by regularly checking in with your clients. Ask:
- “What’s been the most enjoyable part of your routine lately?”
- “Is there anything we could change to make this more fun?”
- “What’s one activity or recipe you’re excited to try?”
By prioritising their enjoyment, you’re helping them stay excited about their journey and empowering them to take ownership of their progress.
Why Fun Matters
When clients associate their health and fitness journey with positive experiences, it becomes a source of joy rather than stress. They’ll stick with their goals not because they have to, but because they want to. And as a coach, that’s the ultimate win: helping them find fulfilment in the process, not just the results.
Focusing on fun isn’t just about keeping clients engaged, it’s about creating a sustainable, enjoyable lifestyle they’ll want to maintain for years to come. So get creative, tap into their passions, and make the journey something they’ll love every step of the way.
I always find that spending some time to make things more fun serves as a very powerful tool in helping to get clients back on track when they lose motivation. It just works.
Final Thoughts On How To Get Clients Back On Track After They Lose Motivation
Motivation is like a wave, it comes and goes. As coaches, our job isn’t to make it stay forever but to teach clients how to ride the ups and downs. By reconnecting them with their why, breaking goals into manageable steps, celebrating wins, reframing setbacks, adding variety, leading by example, and keeping things fun, you’ll help them find their way back to progress.
Remember, every client is different. What works for one may not work for another. Be patient, stay adaptable, and above all, keep believing in them. Your guidance could be the very thing that turns their temporary dip in motivation into a lifelong commitment to health and wellness.
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Finally, if you want to learn how to coach nutrition, then consider our Nutrition Coach Certification course, and if you want to learn to get better at exercise program design, then consider our course on exercise program design. We do have other courses available too. If you don’t understand something, or you just need clarification, you can always reach out to us on Instagram or via email.
Paddy Farrell
Hey, I'm Paddy!
I am a coach who loves to help people master their health and fitness. I am a personal trainer, strength and conditioning coach, and I have a degree in Biochemistry and Biomolecular Science. I have been coaching people for over 10 years now.
When I grew up, you couldn't find great health and fitness information, and you still can't really. So my content aims to solve that!
I enjoy training in the gym, doing martial arts and hiking in the mountains (around Europe, mainly). I am also an avid reader of history, politics and science. When I am not in the mountains, exercising or reading, you will likely find me in a museum.