What I Look For in Interns
The strength and conditioning field is crowded with aspiring coaches, and internships are often the first stepping stone toward building a career. But here’s the reality: not every internship, or every intern, is created equal.
I’ve mentored interns who have gone on to become fantastic coaches. I’ve also seen interns who fizzled out within a year because they didn’t realize what this profession demands. Over time, I’ve learned that while technical knowledge and certifications matter, they’re far less important than mindset, adaptability, and the ability to connect with people.
When I review applications or bring someone into my program, I’m not just looking for who knows the most exercise science. I’m looking for the people who will add value to the environment, grow like crazy during their time with us, and leave better than they came.
This blog is my attempt to set the record straight about what really makes a great intern.
The Internship Trap
Too many young coaches treat internships like an item to check off their to-do list:
“I need 400 hours to graduate.”
“I just want to get my foot in the door.”
“I’m looking for something to put on my résumé.”
But an internship is more than that. It’s where you develop the habits, communication skills, and problem-solving mindset that will shape the rest of your career.
I’ve had interns come in thinking the internship is about “helping out” or “shadowing.” Within two weeks, they realize that the best internships are more like an accelerated learning lab. Every session, every debrief, every conversation with a coach or athlete is an opportunity to sharpen your craft.
This brings me to the first, and most important, thing I look for.
1. A Growth Mindset Over a Perfect Résumé
I don’t care if you’ve read all the right textbooks or earned every certification under the sun. What matters more to me is whether you’re willing to learn, fail, adapt, and keep moving forward.
A growth mindset shows up in subtle ways:
You ask questions, not because you want to sound smart, but because you genuinely want to understand.
You take notes during every feedback session and try to apply what you’ve learned as soon as possible.
You view criticism as a gift, not a threat.
I once had an intern who spent the first two weeks struggling with basic cueing during warm-ups. They could’ve given up or just gone through the motions, but instead, they asked for 10 minutes after every session to walk through corrections. By week six, they were leading warm-ups confidently, and athletes were responding to them like a seasoned coach.
That transformation had nothing to do with natural talent, it was all mindset.
2. Coachability: Can You Be Coached Before You Coach Others?
One of the fastest ways to fail as an intern is to act like you’ve got it all figured out. Even if you’ve played sports your whole life, even if you’ve taken advanced classes, coaching is a different beast.
I watch interns closely when I give them feedback. Do they argue? Do they nod and then keep doing the same thing? Or do they actually process what I’m saying, try it out, and circle back to ask how they did?
Coachability is about humility. If you can’t be coached, you’ll never be able to coach athletes effectively.
Here’s the truth: I’d rather work with an intern who knows almost nothing but is coachable than someone who’s technically skilled but refuses to adapt. This profession evolves constantly. If you can’t evolve with it, you’ll get left behind.
3. Bias for Action: Don’t Just Stand There
An intern who needs constant direction can drain a coaching staff. Yes, we’re here to teach you, but I also want to see initiative. Do you step in when something needs to be done? Do you look for ways to help, or do you wait for someone to hand you tasks?
I can spot a standout intern by how they act when I’m not watching them directly:
Do they set up and break down equipment without being asked?
Do they check in with athletes between sets, offering encouragement or guidance?
Do they keep the weight room tidy and ready for the next group?
The weight room is a living, breathing environment. Things move quickly. The interns who make an impact are the ones who are alert, proactive, and willing to get their hands dirty.
4. Communication: Coaching Is Connection
Strength and conditioning isn’t just about sets and reps, it’s about people. You can have the best program in the world, but if you can’t communicate it effectively, athletes won’t buy in.
When I evaluate interns, I’m watching how they interact with athletes. Do they make eye contact? Do they deliver cues that are clear, simple, and actionable? Do they adjust their tone based on the athlete’s personality or confidence level?
I once had an intern who struggled technically, but athletes loved them because they were genuine. They listened, they encouraged, and they celebrated small wins. That level of connection can’t be faked.
Great coaches know how to blend science with storytelling. They don’t just tell an athlete what to do, they help them understand why it matters.
5. Curiosity and Critical Thinking
The best interns are the ones who want to go deeper. They don’t just copy my programming. They ask why we’re doing what we’re doing.
For example, if we’re working on a speed/fast force, or dynamic effort, day with a hockey athlete, I want interns who will ask, “Why are we prioritizing high-velocity strength today instead of max strength?” That curiosity tells me they’re thinking like a coach, not just a helper.
A curious intern might leave at the end of the day and research a topic we discussed, then come back with an insight or a question. That’s the difference between someone who’s there for hours versus someone who’s there for growth.
6. Reliability and Professionalism
This sounds obvious, but you’d be surprised how many interns overlook it.
Show up on time, or better yet, early. Just 5-10 minutes is an excellent time to make a connection before a session.
Dress like a professional.
Be mentally present.
Treat the internship like it’s the most important job you’ve ever had.
Professionalism builds trust. When I see an intern consistently show up prepared and engaged, I feel comfortable giving them more responsibility.
I once promoted an intern to run their own small-group session halfway through the semester because they’d proven they were reliable. That opportunity helped them land their first paid coaching role.
Red Flags I Watch For
On the flip side, there are warning signs that usually mean an intern isn’t ready:
“I just need hours.” If you’re only here to fulfill a graduation requirement, it shows.
No energy. A weight room thrives on energy. If you can’t bring it, you’ll struggle.
Ego over effort. Coaching isn’t about showing off what you know. It’s about serving others.
Why This Matters (For Coaches and Interns)
If you’re a head coach, you should be looking for interns who can eventually grow into colleagues, not just warm bodies to help clean up. If you’re an intern, you should treat every day like an audition, not just for a job, but for your reputation in this profession.
This field is small. People talk. The habits you develop as an intern, your attitude, your work ethic, your ability to connect will follow you for years.
The Intern Who Changed My Perspective
Let me end with a story. I had an intern who struggled with everything at first. They weren’t naturally loud or confident on the floor. But they had one thing going for them: they refused to quit.
They stayed late every day, asked for feedback, and spent their weekends practicing cues in front of a mirror. Slowly, they improved. By the end of the semester, they weren’t just competent. They were running small sessions and earning respect from athletes.
That intern taught me something important: I’m not looking for perfection. I’m looking for hunger.
What I Want You to Take Away
If you’re preparing for an internship, here’s my advice:
Show up early, leave late. An extra 10-15 minutes each day is valuable time to connect.
Be curious and humble.
Treat every rep, every cue, every interaction like it matters because it does.
When you do that, you’ll stand out. Not just in my program, but anywhere you go.
