Recently, on the Best Hour of Their Day podcast, CrossFit coaching legend Denise Thomas (CF-L4) made a simple but powerful statement: “Coaching is hard.” We could further frame this as: good coaching is hard.
That kicked off a chain reaction in my mind. What makes it hard — skill, logistics, or something more nuanced?
It’s a fundamental truth that the average member doesn’t fully understand the pressures a coach faces. They show up to learn new skills, socialize with friends, have a good time, and stay fit. What they do notice are the intangibles. Do they feel valued? Are they getting corrections and praise? Are they enjoying the process?
Meanwhile, you’re simultaneously managing 17 different movement patterns, calculating scaling options for three different injury types, watching for movement breakdowns, and making split-second decisions about when to push and when to protect.
Coaching is a performance art disguised as a technical skill. It’s like doing a daily stand-up routine, with each session demanding full energy and presence. That energy often depends on the size and enthusiasm of the crowd. A packed 6 a.m. class full of regulars who trust you completely feels different than a sparse noon session with two new members who seem skeptical about everything you’re saying. You’re expected to bring the same enthusiasm and expertise to both, even when your coffee hasn’t kicked in or you’re dealing with personal stress.
Then come the additional asks from your affiliate owner or head coach: development goals, new skills to learn, and workshops to attend or lead. You’re supposed to be part educator, part therapist, part entertainer, and part safety officer. For many coaches who also have a “day job” and families to take care of, the pressure compounds exponentially. You’re switching from quarterly business reviews to explaining the difference between a clean and a deadlift, then rushing home to help with homework.
The mental load is significant. You’re tracking member progress, remembering who has a shoulder issue, who just got divorced and needs extra encouragement, who’s training for their first competition, and who tends to go too hard and needs to be reined in. You’re making real-time decisions about safety, motivation, and progression while maintaining an upbeat, confident presence that makes everyone feel like they’re in good hands.
Burnout manifests in various ways: frustration when members ask the same question for the fifth time, running classes on autopilot while your mind wanders to your to-do list, skipping individual corrections because it feels like too much effort, losing patience with form breakdowns, or even questioning why you’re doing any of this in the first place. You might find yourself dreading certain classes or feeling resentful when members don’t seem to appreciate the effort you’re putting in. You may also wonder why the passion that drew you to coaching is starting to feel more like an obligation.
Here are a few strategies to support your mental health and help ensure you’re performing at your best.
1. Acknowledge and Seek Help
Recognizing the pressure is the first step toward addressing it. The coaching community often perpetuates a culture of “always on,” where admitting struggle feels like admitting failure. But struggling doesn’t make you a bad coach; it makes you human. If you notice any warning signs, irritability, detachment, dreading work, or feeling like you’re going through the motions, talk to someone you trust. A fellow coach who understands the unique pressures, a mentor who has navigated similar challenges, or your partner who sees the full picture of your life.
Be open to feedback, even when it’s uncomfortable. Sometimes, an outside perspective can reveal patterns you’ve become blind to. Maybe you’ve been taking on too much, or your communication style has shifted without you realizing it. That feedback isn’t criticism but intel you can use to course-correct before things get worse. Consider this: Would you let an athlete train through pain without addressing it? Don’t let yourself coach through burnout without addressing it either.
2. Fill Your Cup
Take intentional time off from coaching — a week every couple of months is a good starting point, but listen to your body and mind. This isn’t about being lazy or uncommitted; it’s a long-term strategy for staying effective and passionate about what you do. Think of it as deload weeks for your mental training. When you’re constantly giving energy to others, you need dedicated time to rebuild your own reserves.
Use this time to reflect on your “why.” Why did you start coaching? What aspects bring you the most satisfaction? What would you miss most if you stopped? Sometimes the daily grind obscures the bigger picture of why this work matters to you. Reconnect with those core motivations when things get challenging.
Whatever helps you feel like a complete person beyond your coaching identity, make time for it without guilt.
3. Set Boundaries
Modern culture often pressures us to say yes to everything. Every opportunity feels like it could be the one that makes the difference in your career or your gym’s success. However, the truth is that sustainable success comes from learning to say no to things that don’t align with your values, your capacity, or your personal well-being.
Saying no isn’t about rejecting opportunities or being difficult to work with; it’s about prioritizing what matters most. It’s about staying open and energized for the opportunities that truly matter. When you’re spread too thin, you can’t give your best to anything. Your regular classes suffer, your relationships suffer, and ironically, those extra opportunities you said yes to probably suffer, too, because you don’t have the bandwidth to execute them well.
Practice saying no to things that feel like “shoulds” rather than “want-tos.” Should you take on that extra class because they asked? Should you attend every single continuing education event in your area? Should you respond to member texts immediately at all hours? Maybe. But maybe not. Establish guidelines for yourself regarding what requires immediate attention and what can wait until your designated work hours.
4. Modulate
When you return to coaching after time off, or even just day-to-day, remember: no one wins a race by sprinting the entire way. Elite athletes understand pacing, and elite coaches should, too. Modulate your effort based on what each situation actually requires. Some classes need you at full intensity — maybe there are complex movements to teach or you have a bunch of new members in class. Other classes are full of experienced athletes who could practically run themselves.
Like a WOD, there are times to push hard and times to pull back strategically. Focus on the essentials that make the most significant difference: safety, clear instruction, and genuine connection. Avoid overloading your mental bandwidth with perfectionist tendencies.
Recognize that your energy is finite, and deploy it strategically. Maybe you bring extra enthusiasm to the morning classes when you’re naturally fresh, and focus more on steady, calm presence in the evening when you’re tired. Both approaches have value, and both can serve your members well.
Some days, good enough is actually good enough. Your members benefit more from a coach who’s sustainable and present over the long term than one who burns bright and burns out quickly. That’s not settling for mediocrity; that’s understanding the difference between intensity and sustainability.
The Long Game
Coaching is demanding, but it doesn’t have to be overwhelming. These tools can help you maintain a healthy relationship with your work while continuing to grow professionally and personally. Not every strategy will resonate with everyone, and that’s perfectly OK. What matters is that you’re intentional about experimenting with different approaches, honest about reflecting on what’s working and what isn’t, and committed to adopting what feels sustainable for your specific situation and personality.
Remember that your coaching journey will have seasons. There will be periods when everything feels effortless and energizing, and periods when it feels like pushing a boulder uphill. Both are normal. Both are temporary. The key is building systems and habits that help you navigate both effectively.
Your members need you to be the best version of yourself, not a burned-out version trying to fake enthusiasm. When you’re operating from a place of genuine energy and passion, everyone benefits. Your classes are better, your relationships are stronger, and you model healthy boundaries for the people looking up to you.
Coaching is a journey, not a destination. Find your rhythm, protect your energy, and know that it’s OK if it takes time to figure out what works for you.
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