# Instagram Story Ideas: 7-Day Content Plan

**NICHE:**
Fitness Coach / Personal Trainer

**ACCOUNT TYPE:**
Personal Brand

**GOAL:**
Build community, drive DMs for coaching inquiries

---

## DAY 1: MONDAY - MOTIVATION AND WEEK KICKOFF

**Theme:** Start the week strong, set intentions

### Story 1: Morning Routine Peek
**Type:** Photo/Video + Text
**Content:** Quick video of your morning workout or healthy breakfast
**Text Overlay:** "Monday morning fuel. What does YOUR Monday routine look like?"
**Sticker:** Question Box - "What is your Monday goal this week?"

### Story 2: Weekly Intention Poll
**Type:** Poll Sticker
**Content:** Branded background or gym photo
**Text:** "This week I am focusing on..."
**Poll Options:** "Building strength" vs "Improving cardio"
**Why:** Easy engagement, learn about audience goals

### Story 3: Motivation Quote
**Type:** Text/Graphic
**Content:** "The only bad workout is the one that did not happen"
**Add:** Your logo or handle watermark
**CTA:** "Double tap if you needed this today"

### Story 4: Behind the Scenes
**Type:** Casual video
**Content:** Walking into the gym, setting up for the day
**Text:** "Let us make this week count"
**Music:** Upbeat, energizing track

**Engagement Prediction:** High - Monday motivation content performs well, poll drives interaction

---

## DAY 2: TUESDAY - TEACHING AND VALUE

**Theme:** Share expertise, educate your audience

### Story 1: Quick Tip Intro
**Type:** Talking head video
**Content:** "Here is a mistake I see people make every single day at the gym..."
**Length:** 10-15 seconds
**Hook:** Create curiosity to keep them watching

### Story 2: The Tip Itself
**Type:** Demo video or graphic
**Content:** Show the wrong way vs right way (e.g., squat form)
**Text Overlay:** "Wrong" with X and "Right" with checkmark
**Why:** Educational content gets saved and shared

### Story 3: Quiz Time
**Type:** Quiz Sticker
**Content:** "Which burns more calories?"
**Options:** A) 30 min run, B) 30 min weights, C) They are equal, D) Depends on intensity
**Answer:** D - Depends on intensity
**Follow-up Story:** Explain the answer briefly

### Story 4: Save Reminder
**Type:** Graphic with tip summary
**Content:** Recap the tip in text form
**CTA:** "Save this for your next workout" + Bookmark emoji

**Engagement Prediction:** High - Educational content with quiz drives replies and saves

---

## DAY 3: WEDNESDAY - COMMUNITY AND CONNECTION

**Theme:** Feature your audience, build relationships

### Story 1: Client Win Celebration
**Type:** Repost or screenshot
**Content:** Share a client transformation or testimonial (with permission)
**Text:** "SO proud of [name]! 12 weeks of consistency"
**Sticker:** Celebration GIF

### Story 2: Audience Q&A
**Type:** Question Box
**Content:** "Fitness questions? Drop them below and I will answer today"
**Background:** Photo of you or gym setting
**Why:** Q&A drives DMs and shows expertise

### Story 3-5: Answer Questions
**Type:** Talking head videos or text responses
**Content:** Answer 2-3 questions from the question box
**Format:** Show the question sticker, then your answer
**Tip:** Save best questions for longer content (Reels, posts)

### Story 6: Community Shoutout
**Type:** Repost
**Content:** Share a follower story that tagged you
**Text:** "Love seeing you all putting in the work!"
**Why:** Encourages more tags and builds loyalty

**Engagement Prediction:** Very High - Q&A always drives responses, community features build loyalty

---

## DAY 4: THURSDAY - PERSONAL AND RELATABLE

**Theme:** Show the human behind the brand

### Story 1: Real Talk Moment
**Type:** Talking head video
**Content:** Share a struggle or challenge you are facing
**Example:** "Honestly, I did NOT want to work out today. Here is what I did instead..."
**Why:** Vulnerability builds connection

### Story 2: This or That
**Type:** Poll Sticker
**Content:** Fun fitness-related choices
**Options:** "Morning workout" vs "Evening workout"
**Follow-up Poll:** "Home gym" vs "Commercial gym"
**Why:** Easy engagement, fun content

### Story 3: Day in the Life Snippet
**Type:** Multi-clip video
**Content:** 3-4 quick clips from your day (meal prep, training, client session, evening)
**Text:** Brief captions on each
**Music:** Trending audio

### Story 4: Unpopular Opinion
**Type:** Text + Slider
**Content:** "Unpopular opinion: You do not need to work out 6 days a week to see results"
**Slider:** "Agree" to "Disagree" scale
**Why:** Hot takes drive engagement and DMs

**Engagement Prediction:** High - Personal content humanizes your brand, sliders are addictive

---

## DAY 5: FRIDAY - FUN AND ENGAGEMENT

**Theme:** Lighter content, weekend vibes

### Story 1: Friday Check-In
**Type:** Poll
**Content:** "Did you hit your workouts this week?"
**Options:** "Crushed it" vs "There is always next week"
**Follow-up:** Supportive message either way

### Story 2: Weekend Plans Poll
**Type:** Multi-poll sequence
**Content:** "Weekend workout plans?"
**Poll 1:** "Rest day" vs "Active recovery"
**Poll 2:** "Outdoor workout" vs "Gym session"
**Why:** Fun, easy engagement

### Story 3: Funny Fitness Meme
**Type:** Repost or created graphic
**Content:** Relatable fitness humor
**Example:** "Me pretending I am not dying during the last set"
**Why:** Humor is shareable, shows personality

### Story 4: Weekend Motivation
**Type:** Countdown Sticker
**Content:** "Weekend Challenge starts in..."
**Countdown to:** Saturday 8am
**Why:** Builds anticipation, reminds followers to check back

**Engagement Prediction:** Medium-High - Friday content is lighter but polls keep engagement steady

---

## DAY 6: SATURDAY - LIFESTYLE AND BEHIND THE SCENES

**Theme:** Weekend life, casual content

### Story 1: Morning Routine (Weekend Edition)
**Type:** Photo dump or video
**Content:** Slower morning, coffee, casual workout prep
**Text:** "Weekend mode but still moving"
**Vibe:** Relaxed, relatable

### Story 2: Workout With Me
**Type:** Video clips
**Content:** 3-4 clips from your workout with exercise names
**Format:** Quick transitions, trending music
**CTA:** "Save this for your next session"

### Story 3: Meal Prep or Treat
**Type:** Photo/Video
**Content:** Either healthy meal prep OR a balanced treat
**Text:** "Balance looks like..." or "Saturday fuel"
**Slider:** "Rate my meal" with fire emojis

### Story 4: Weekend Challenge Check-In
**Type:** Question Box
**Content:** "Who did the weekend challenge? Show me!"
**Why:** Drives UGC and stories you can repost

**Engagement Prediction:** Medium - Weekend content is casual but challenge drives participation

---

## DAY 7: SUNDAY - REFLECTION AND PREVIEW

**Theme:** Week wrap-up, tease next week

### Story 1: Week Reflection
**Type:** Text + Photo
**Content:** "This week I learned..." or "Wins from this week"
**Format:** Personal reflection, vulnerable if appropriate
**Why:** Builds connection through authenticity

### Story 2: Wins Celebration
**Type:** Question Box Response
**Content:** Share follower wins from the week
**Text:** "YOU ALL showed up this week"
**Repost:** 2-3 follower stories or DM screenshots (with permission)

### Story 3: Next Week Teaser
**Type:** Text/Video
**Content:** "Next week I am dropping something big..."
**Example:** New program, free guide, live workout
**Sticker:** Countdown or Reminder sticker
**Why:** Builds anticipation, gives reason to come back

### Story 4: Sunday Reset
**Type:** Poll
**Content:** "Sunday plans?"
**Options:** "Meal prep" vs "Rest and recharge" vs "Planning the week" vs "All of the above"
**Why:** Ends week on engaged note

**Engagement Prediction:** Medium - Sunday is slower but teasers build anticipation for next week

---

## STORY STICKER STRATEGY

| Sticker Type | Best For | Engagement Level |
|--------------|----------|------------------|
| Poll | Easy opinions, this-or-that | Very High |
| Quiz | Testing knowledge, fun facts | High |
| Question Box | Q&A, gathering feedback | Very High |
| Slider | Ratings, agree/disagree | High |
| Countdown | Events, launches, challenges | Medium |
| Add Yours | Trends, community participation | High |
| Link | Driving traffic (10K+ or all accounts now) | Medium |
| Music | Setting mood, trends | Low (passive) |

---

## STORY SEQUENCE FRAMEWORKS

### The Hook Sequence (3-5 Stories)
```
Story 1: Hook question or bold statement
Story 2: Build curiosity ("Here is what most people get wrong...")
Story 3: The reveal/tip/answer
Story 4: Recap or save reminder
Story 5: CTA (DM me, check link, etc.)
```

### The Day-in-the-Life (4-6 Stories)
```
Story 1: Morning routine
Story 2: Work/main activity
Story 3: Behind the scenes moment
Story 4: Meal or break
Story 5: Evening wind-down
Story 6: Reflection or lesson
```

### The Q&A Flow (4+ Stories)
```
Story 1: Question box ("Ask me anything about X")
Story 2-5: Answer individual questions
Final Story: "Keep the questions coming" or recap
```

### The Mini-Tutorial (3-4 Stories)
```
Story 1: "Quick tip for [problem]..."
Story 2: Show the how-to
Story 3: Common mistake to avoid
Story 4: "Save this!" recap
```

---

## BEST POSTING TIMES FOR STORIES

| Time | Why It Works |
|------|-------------|
| 7-9 AM | Morning scroll, commute time |
| 12-1 PM | Lunch break browsing |
| 5-7 PM | Post-work decompression |
| 9-11 PM | Evening relaxation scroll |

**Pro Tip:** Space stories throughout the day rather than posting all at once. This keeps you at the front of the stories bar longer.

---

## WEEKLY CONTENT MIX RECOMMENDATION

| Content Type | Frequency | Why |
|--------------|-----------|-----|
| Interactive (polls, quizzes) | Daily | Algorithm loves engagement |
| Educational/Value | 2-3x per week | Builds authority |
| Personal/Behind-scenes | 2-3x per week | Builds connection |
| Community (reposts, shoutouts) | 2-3x per week | Builds loyalty |
| Promotional | 1-2x per week max | Avoid being salesy |
| Fun/Entertaining | 2-3x per week | Keeps things light |