You’re paying sixty, eighty, maybe even a hundred and fifty bucks an hour. That is a lot of money to spend on someone who is basically just staring at their phone while you struggle through a set of goblet squats. It’s frustrating. Honestly, it's more than frustrating—it’s a waste of your time and your joints. Identifying the signs of a bad personal trainer isn't always as obvious as seeing someone scream like a drill sergeant. Sometimes, the "bad" ones are the nicest people you'll ever meet, but they are absolutely failing you as a professional.
Fitness is an unregulated wild west. In many places, you can take a weekend course, pass a multiple-choice test, and suddenly you’re a "specialist." That is terrifying. If you’re wondering why your back hurts more than your glutes or why you haven’t lost a single pound in three months, the problem might not be your work ethic. It might be the person holding the clipboard.
The "One-Size-Fits-All" Trap
If your trainer gives you the exact same workout they gave the twenty-two-year-old athlete who just walked out, run. Fast.
Every single human body is a weird, unique mess of past injuries, limb lengths, and mobility quirks. A real pro knows this. They should have spent your first session doing a structural assessment. This isn't just "how many pushups can you do?" It’s more about, "Does your left hip hike when you squat?" or "Can you actually reach your arms overhead without arching your back?" According to the National Academy of Sports Medicine (NASM), a proper assessment is the foundation of any program. If they skipped that and went straight to heavy deadlifts, they’re lazy. Or dangerous. Probably both.
I once saw a trainer at a big-box gym put a 70-year-old woman through a high-intensity plyometric circuit. Her knees were caving in, she looked terrified, and he was busy checking his Instagram. That’s a cardinal sin. You aren't a project on an assembly line. You’re a client with specific needs.
They Can't Explain "Why"
Ask your trainer why you’re doing a Bulgarian split squat instead of a regular lung.
"Because it’s good for you" is not an answer. A competent coach should be able to explain the mechanics. They should talk about tension, muscle recruitment, or how a specific move helps your goal of running a 5k or picking up your grandkids. If they get defensive when you ask questions, that’s a massive red flag.
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Expertise breeds simplicity. If they use massive words like "post-activation potentiation" just to confuse you but can't explain how to fix your rounding shoulders, they are likely overcompensating for a lack of real knowledge. They should be teaching you to be independent, not keeping you in the dark so you have to rely on them forever.
The Phone Is the Third Wheel
This should be obvious, but it’s the most common complaint in the industry. If your trainer is texting, they aren't coaching.
Training is about micro-adjustments. It’s about seeing your heel lift a quarter-inch off the floor and correcting it before you hurt your meniscus. You can’t see that if you’re replying to a DM. It’s disrespectful. You are paying for their eyes and their brain. If they’re looking at a screen, you’re essentially paying for a very expensive, human-shaped stop-watch.
Why Form Actually Matters More Than "The Burn"
We’ve been conditioned to think that if we aren't puking in a bucket, the workout didn't count. That is nonsense. Total garbage. A major sign of a bad personal trainer is a "no pain, no gain" mentality that ignores biomechanics.
- Joint Pain vs. Muscle Soreness: A good trainer knows the difference. If you say your shoulder hurts and they tell you to "push through it," fire them immediately.
- The "Sweat" Metric: Some people don't sweat much. Some people sweat looking at a treadmill. Using sweat as the only metric of a good session is amateur hour.
- Rep Quality: If you’re doing 15 reps but the last 5 look like a dying fish flailing on the floor, and your trainer keeps counting "13... 14... 15... nice job!", they are failing you. They should stop the set the moment your form breaks down.
No Tracking, No Progress
If your trainer doesn't have a notebook, an iPad, or an app where they record your weights and reps, they are just making it up as they go. This is called "random exercise," not "training."
Progressive overload is the literal law of fitness. To get stronger or change your body composition, you have to do more over time. You can't do that if you don't remember what you did last Tuesday. A bad trainer walks you around the gym looking for whatever machine is open. "Oh, the leg press is busy? Let's just do some burpees." No. That’s not a plan. That’s a distraction.
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Real coaches like those at Precision Nutrition emphasize that behavior change and data tracking are what actually drive results. Without data, you’re just guessing. And guessing is expensive.
Talking Too Much About Themselves
Ever had a "therapy session" where you’re the one listening?
Some trainers use your hour to vent about their dating life, their own prep for a bodybuilding show, or their car troubles. A bit of banter is fine—it builds rapport—but if you know more about their life than they know about your fitness goals, the balance is off. Your session should be 100% focused on you. You're the protagonist here. They’re just the supporting character helping you level up.
They Give You a Rigid Meal Plan
Unless your trainer is also a Registered Dietitian (RD) or a licensed nutritionist, in many jurisdictions, it is actually illegal for them to give you a specific, prescriptive meal plan (e.g., "Eat 4oz of tilapia and 6 asparagus spears at 2 PM").
They can give general nutritional advice. They can talk about macros. They can suggest eating more protein. But "bad" trainers often overstep their scope of practice. They might try to sell you a trunk full of supplements or "cleanses" that they happen to get a commission on. This isn't just a sign of a bad trainer; it's a sign of a salesperson wearing a tracksuit.
Red Flags During the Session
- They don't ask how you slept or what you ate. Your body isn't a vacuum. If you had two hours of sleep and a bagel, your trainer needs to adjust the intensity. Pushing you to a PR (personal record) when you're exhausted is how injuries happen.
- They are always late. Being five minutes late occasionally happens. Being ten minutes late every time while finishing a protein shake is a sign they don't value your time.
- They look bored. If they’re leaning against a squat rack looking like they’d rather be anywhere else, their energy will kill your motivation.
- They change the plan because they are bored. "I know we were supposed to do heavy squats, but I saw this cool move on TikTok, let's try it!" No. Stick to the program.
Understanding the "Expert" Veneer
Sometimes, the worst trainers are the ones who look the best. Just because someone has six-pack abs doesn't mean they know how to help you get them. Often, "genetically gifted" trainers struggle the most to coach others because they’ve never had to struggle with their own movement or weight loss. They just do it, so they assume you should just "do it" too.
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You want a coach who understands the struggle. You want someone who has invested in continuing education—look for certifications like CSCS (Certified Strength and Conditioning Specialist) or specialized certs in mobility or pre/post-natal care if that applies to you. If their only credential is "I won a local physique show in 2019," proceed with caution.
Actionable Steps to Take Right Now
If you've realized you're working with someone who fits these descriptions, you don't have to make it a huge "breakup" drama, but you do need to take action.
Audit your current sessions. For the next three workouts, pay attention to how much time they spend on their phone. Note if they record your weights. Check if they ask you about your recovery. If they fail on all three, it's time to move on.
Ask for a "Review Meeting." Sit them down outside of your workout time. Say, "I want to look at my progress data over the last three months." If they can't show you a chart, a log, or clear evidence of improvement, tell them you're looking for a more data-driven approach.
Interview the next one. When looking for a replacement, don't just ask about price. Ask:
- "How do you handle a client with [your specific injury]?"
- "What is your philosophy on tracking progress?"
- "What do you do if I’m not seeing results after six weeks?"
A good coach will love these questions. A bad one will be intimidated.
Trust your gut. If you feel like you're just a paycheck to them, you probably are. You deserve a coach who is as invested in your health as you are. Fitness is a long game. Don't let a bad trainer ruin your momentum or, worse, your physical health. There are incredible, passionate, highly-educated coaches out there. Go find one.