17+ Best Coaching Exercises & How To Effectively Use Them

Team Coaching Guide

Planning the coaching exercises to use in your sessions is critical if you’re hoping to build engagement during one-on-one time, and the right tools can also be indispensable ways to maximize your clients’ learning when you’re apart.

If you’re keen to expand your professional arsenal or coaching exercises, you’ll find plenty of versatile tools in this resource to help you.

Before you begin, we recommend checking out Quenza’s coaching exercises with our $1 trial. Our 30 day trial will give you unlimited access to all of Quenza’s customizable Expansion Library coaching exercises and powerful online tools, so that you can start sharing engaging, relevant, and personalized development solutions with your clients today.

Is It Important To Use Exercises in Coaching?

Coaching exercises aren’t just handy, they’re essential – both for you, and for your clients.

With the right coaching exercises in your arsenal, you’ll find it much easier to maximize your value to clients

Whether they’re meditations, self-reflections, video-based explanations, or interactive games, exercises are key tools that help you structure sessions, ensuring each coaching program has a purpose that moves your clients closer to their goals.

With the right coaching exercises in your arsenal, you’ll also find it much easier to maximize your value to clients, regardless of whether you’re:

  • Imparting specific skills
  • Challenging their perspectives
  • Motivating your coachees
  • Guiding their decision-making, or
  • Promoting self-reflection, so that they can shape their own learning.

Deciding on the right tools for each session can be a little tricky, however, so we’ve created this guide to help.

10 Popular Life Coaching Exercises To Try

Every development professional has their own preferred coaching style, techniques, and exercises, but a few versatile activities go a long way in any coach’s arsenal.

These customizable life coaching exercises can be adapted to suit different audiences – from individual life coaching clients to group sessions, as well as adults, teenagers, and children – so knowing where and when to use them is highly valuable.

1. Brief Needs Check-In

The Brief Needs Check-In helps clients become familiar with three essential steps to better understand their emotional needs throughout the day.

By identifying what they require to feel happy, at ease, or fulfilled, clients can subsequently work to satisfy their needs.

  • First, it invites your client to anchor themself in the present, tuning into their physical and emotional sensations
  • They then tune into their thoughts and feelings on a deeper level, noting down any emotional needs that emerge from the awareness exercise, and finally
  • They’ll consider an action to meet each need they have identified.

If you’re after more interactive life coaching exercises for youth or groups, try the audio meditation of this Activity.

2. A Personal Coping Mantra

As a personal coach, you can help clients manage stressful situations by inviting them to view their challenges from a different, more constructive perspective.

This exercise asks clients to think of situations that often cause them to experience stress, then assess the automatic (unhelpful) thoughts associated with them.

Following these steps, clients can come up with a helpful, true, and realistic coping mantra to use in place of negative thoughts when they are overcoming obstacles or dealing with adversity.

3. Benefit Finding

This Benefit Finding Exercise is ideal for helping life coaching clients who want to build their personal resilience, and it can be highly effective in online therapy or counseling:

Quenza Coaching Exercises Benefit-Finding
The Benefit Finding Exercise, available in Quenza’s Expansion Library, can be personalized to include custom questions, background text, images, and multimedia for different coaching clients.

Available as a customizable Expansion Library template, shown above, it takes the coachee through three steps:

  • Explaining the concepts of resilience, gratitude, and benefit-finding,
  • Instructing them to recall a past negative experience, and
  • Guiding them through a reframing exercise with questions to help them view the upsides of their past challenge.

4 Best Grow Coaching Model Exercises

The GROW Model (Goals, Reality, Options, and Will) is one of the most well-known ways to structure coaching conversations, by giving you a four-step framework for your programs.

Specific GROW Model Coaching Exercises can help you ask the critical questions for each element, for example:

GROW Element

Coaching Goals

Quenza Coaching Exercises


 Understand the client’s goals, where they are coming from, and the personal significance of their aspirations.

Pre-Coaching Questionnaire



Help a client clarify their current reality to establish the starting point for a program or session.

Reality Check


Help a client explore their possibilities by asking the right questions.

The Beyond Limitations Question Technique

Enhances a client’s insight into their values, helping them look past potential roadblocks to explore potential paths forward


Build a client’s gain commitment to action, helping them define a plan, first steps, how they will overcome obstacles.

A Mindful Goal Focus

Helps clients create a healthy balance between their future goals and where they are presently.

3 Life Coaching Exercises For The Youth

Coaching can be a highly effective way to encourage the development of critical personal skills that will continue to benefit them as they grow, for example:

To be effective, a good rule of thumb is to use engaging, interactive coaching exercises for more stimulating solutions, and help maintain your younger clients’ interest throughout a session.

With planning and the right customizations, many coaching exercises that work brilliantly for adults can easily be adapted for younger audiences, especially when you use visuals, therapy games, videos, audio, metaphors, self-assessments, between-session homework, or narratives to make your solutions more interesting.

Some life coaching exercises that can easily be adapted include:

  1. The Wheel of Life: You can lead a child or teenager through an exploration of various life domains to help them find out where they want to focus their attention and skill-building efforts. Reflecting on the different factors that increase their satisfaction in each domain highlights what matters to them, what they hope to gain from coaching, and how they can improve their satisfaction in the domains with lower ratings.
  2. Goal Visualization: Helping children imagine or visualize their goals can help them improve their goal achievement by enhancing their drive and kick-starting the planning and problem-solving process.
  3. A Letter of Self-Compassion: This narrative activity is a lovely way for kids or young adults to experience self-love and by writing themselves a letter from the perspective of a friend or relative. You can use this as an emotional intelligence coaching tool, as part of therapy, or wherever you’re working with a younger client that is struggling with self-esteem.

5 Coaching Exercises For Groups

All of the coaching exercises mentioned so far are easy to modify to group coaching sessions, with the right adaptations to reflect your group size, participants, and other factors.

A few more engaging Activities that you may consider include:

For a full guide to delivering effective, productive, and engaging group sessions, check out our comprehensive Group Coaching Online Tools article.

Best Digital Tool For Sending Exercises To Clients

Quenza’s tools are incredibly versatile, but also simple to use when your goal is to share the right interventions at the right time.

Whether you’re catering to a larger audience, such as an e-class, or delivering a personalized one-on-one service, you’ll find everything you need in your Dashboard:

  1. Quenza’s Expansion Library is full of customizable templates for coaching exercises, activities, meditations, metaphors, and coaching forms
  2. You can personalize these with pre-made fields, tokens, and multimedia using your flexible Activity Builder
  3. You can curate your new or modified Activities into coaching programs using Quenza’s Pathways Tool (and choose when you’d like your coaching exercises automatically delivered in advance!), and
  4. All your clients’ responses and results are automatically captured in your Client Dashboard, where you can view a timeline of all their completed, pending, and overdue Activities.

With Quenza, you can even give your clients a complete, HIPAA-compliant coaching portal on their connected device, where they can easily access all your resources on the one centralized Quenza app.

Quenza Coaching Exercises App
Quenza’s client app is a complete coaching portal where your clients can receive, complete, and refer to their coaching exercises from anywhere.

How To Use Quenza For Coaching: 8+ Examples

Whether you’re using Quenza to go entirely virtual, or sending homework between face-to-face sessions, the range of ways you can use your toolbox is endless.

You might deliver niche-specific coaching exercises from coaching templates, e.g. for:

Or you might create your own coaching exercises from scratch, designing video coaching activities or psychoeducational interventions by uploading your own multimedia:

Quenza Coaching Exercises Video
Upload Vimeo or YouTube links to create personalized coaching exercises for video coaching, or use photos, mp3s, and PDFs with Quenza.

You can even use Quenza to create e-courses, learning modules, and classes to deliver workshops – there are endless ways to share your exercises, depending on your clients’ unique goals.

For inspiration for your sessions, as well as walkthroughs of Quenza’s latest tools, check back into our News and Updates section regularly.

Final Thoughts

If you haven’t yet found the right coaching exercises for your clients, our huge collection of articles on coaching tools may have the answer.

With Quenza, you’re in complete control of what you share, when it will be delivered, and the impact you make – and with such an easy-to-use toolkit, there’s no excuse not to build your own!

We hope this guide was helpful. For all the customizable coaching exercises you need to inspire and engage others, don’t forget to sign up for your 30 day Quenza trial. Quenza’s online toolbox will help you deliver effective, personal online coaching programs from any connected device, so that you can enhance your impact even further for better client outcomes.

About the author

Catherine specializes in Organizational and Positive Psychology, helping entrepreneurs, clinical psychologists and OD specialists grow their businesses by simplifying their digital journeys.

Leave a reply

Your email address will not be published.