The fitlo blog
Practical guides and tips on online coaching, program design, and growing your coaching business.
Aug 20, 2026 · 7 min read
How many days a week should someone train?
The honest answer is the number they will actually turn up for. Here is how to choose it, and how the answer changes the whole shape of the program.
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Aug 20, 2026 · 6 min read
How long recovery takes, and how to program around it
Not a list of recovery tips. Recovery is a programming variable — here is what it actually costs, and how to write a week that respects it.
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Aug 18, 2026 · 6 min read
How to build an exercise bank you will actually reuse
Most coaches rebuild the same movements from memory on every program. A small, well-named exercise bank fixes that once — here is how to structure one.
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Aug 18, 2026 · 7 min read
Excel, Word, a notebook, or an app: what each costs you
Every coach writes programs in one of four places. Each works at a different roster size and each fails in its own way — here is where the line is.
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Aug 18, 2026 · 6 min read
How students actually search for a coach in their city
Most people looking for a coach type a city name, not a coach name. Here is what they search, what they find, and how to be in that result.
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Aug 18, 2026 · 7 min read
Sets, reps and progressive overload: what to write down
How many sets, how many reps, how long between them, and how to make next month harder than this one — decided the way a coach has to decide it.
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Aug 18, 2026 · 6 min read
Superset, drop set, pre-exhaustion: which one and when
They all shorten a workout and raise the effort, but they do different jobs. Here is what separates them and which one belongs on your program.
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Aug 18, 2026 · 6 min read
Bodyweight training or weights: which is better?
The honest answer depends on what you are training for and how long you have been at it. Here is where each one wins and where each one runs out.
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Aug 18, 2026 · 7 min read
Training programs for women: what actually changes
Most of what gets written differently for women should not be. Here is what genuinely differs, what does not, and how to write a three-day week that works.
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Aug 12, 2026 · 6 min read
Turning Instagram followers into paying clients
The gap is rarely the content. It is the five steps between "interested" and "paid" — and most of them can be removed.
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Aug 11, 2026 · 6 min read
How many online clients can one coach actually handle?
The honest limit is not how many programs you can write. It is how many conversations you can hold — and that number is smaller than people expect.
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Aug 10, 2026 · 7 min read
How to price online coaching without guessing
Most coaches pick a number by copying whoever is loudest on Instagram. Here is a way to reason about it that survives contact with your own calendar.
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Aug 3, 2026 · 5 min read
A client intake form: stop asking the same ten questions
Height, weight, history, injuries, photos, receipt — every new client means the same conversation again. An intake form solves it once.
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Jul 20, 2026 · 5 min read
A Persian training-program PDF clients can actually read
Program PDFs are still needed — most are just built badly. Four things that make a right-to-left training PDF genuinely usable.
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Jul 6, 2026 · 6 min read
Why sending programs over WhatsApp eventually breaks
If your clients’ programs live in WhatsApp, Word and the camera roll, the problem is not your discipline. Here is where it breaks and what to change.
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Jun 22, 2026 · 4 min read
Turn your bio link into a client pipeline
A public coach page collects qualified intake requests without a single direct message. Here is what belongs on it, and how to make one that converts.
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Jun 15, 2026 · 4 min read
Supersets explained: when and why to use them
What a superset actually is, the types worth using, and how to program them so a student saves time without wrecking the quality of their main lifts.
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Jun 8, 2026 · 6 min read
How to write training programs your clients actually follow
Adherence beats theory. Five principles for building programs that are clear, progressive, and easy to stick with.
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Jun 1, 2026 · 5 min read
Getting started as an online fitness coach
A simple, five-step playbook for taking your coaching online — from your first client to a repeatable program-delivery workflow.
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