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Client check-in form template for online coaches.

The questions we see work best for weekly, monthly and onboarding check-ins. Short enough that clients finish them, specific enough that you can act on the answers. Copy them, adjust them, use them anywhere.

Jump to the weekly questions

The questions

Check-in questions you can copy

Keep the weekly check-in under five minutes. Save the bigger questions for the monthly review.

Weekly check-in

Every week, on the same day. Sunday or Monday works for most clients.

  1. How many of your planned workouts did you complete this week?
  2. How did training feel overall, from 1 (very hard) to 10 (easy)?
  3. How closely did you follow your nutrition plan, from 1 to 10?
  4. How many hours did you sleep on an average night?
  5. How were your energy and stress levels this week, from 1 to 10?
  6. What is your average body weight this week? (optional)
  7. What went well this week?
  8. What got in the way, and what would help next week?
  9. Anything you want me to know or change?

Monthly review

Once a month, together with progress photos and body measurements.

  1. How do you feel about your progress this month, from 1 to 10?
  2. Which of your goals feel closer than a month ago?
  3. Which habit was hardest to keep, and why?
  4. How is the program fitting into your schedule?
  5. Is there an exercise you dislike or that causes discomfort?
  6. What should we focus on next month?
  7. How likely are you to recommend my coaching to a friend, from 0 to 10?

Onboarding questionnaire

Once, before you build the first program.

  1. What is your main goal, and why does it matter to you right now?
  2. What does a good result look like in 12 weeks?
  3. How many days a week can you realistically train, and for how long?
  4. Where do you train, and what equipment do you have?
  5. Do you have any injuries, pain or health conditions I should know about?
  6. What does a normal day of eating look like for you?
  7. Any foods you avoid, allergies or dietary preferences?
  8. What has stopped you from reaching this goal before?
  9. How do you prefer feedback: short and direct, or detailed?

How often should online clients check in?

For most online personal training clients, once a week is the right rhythm. It's often enough to catch problems early and adjust the plan, and rare enough that it doesn't feel like homework.

Add a monthly review with progress photos and body measurements. Weekly photos tend to show too little change, which can discourage clients. A month gives a clearer picture.

New clients benefit from a quick mid-week message in their first two or three weeks, while habits are still forming.

How to get clients to actually complete check-ins

Most check-ins fail for the same reasons: they're too long, they arrive at random times, and clients never see what happens with their answers.

  • Keep it short: 6–9 questions a week, mostly scales from 1 to 10
  • Same day, same time: a fixed rhythm turns it into a habit
  • Always reply: one specific comment shows the answers matter
  • Close the loop: change one thing in the plan based on what they told you
  • Make it easy: a form on the phone beats an email with an attachment

Run this check-in in Coachplan

In Coachplan, you add these questions as a questionnaire and send it to clients, or place it in a course so it's released on the days you set. Pair it with a recurring check-in task with photo upload and reminders.

Every answer, photo and measurement lands on the client's profile, next to their program and training log. You see who has checked in and who needs a nudge, without digging through messages.

See check-ins in Coachplan · Progress tracking · Software for online coaches

Check-in form builder in Coachplan: drag question types onto the form and switch between Build and Preview

Questions about client check-ins

  • Training completed, how training felt, nutrition adherence, sleep, energy and stress, and an open question about what got in the way. Keep body weight optional, and save photos and measurements for the monthly review.

  • Aim for something a client can finish in under five minutes: about 6–9 questions, mostly quick scales. Longer forms get skipped or answered carelessly.

  • Usually not. Weekly photos show very little change and can be discouraging. Once a month, in the same light and poses, gives a much clearer comparison.

  • Yes. Copy them into any form tool or coaching app and adjust them to your clients. If you use Coachplan, add them as a questionnaire and they're saved on each client's profile.

Check-ins without the chasing — try it free for 30 days

Add these questions as a questionnaire, set up a recurring check-in task and see every answer on the client's profile.

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