Welcome Trainers!
This science-based assessment will help you retain your clients, so you can help them actually achieve the goals you know they're capable of. (The full assessment takes about 7 minutes, it's worth the results!)
Name
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First Name
Last Name
Email
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example@example.com
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A. Motivation Spectrum
This section focuses on your motivations for starting a fitness journey. You will answer questions about what drives you, whether it’s personal enjoyment, a sense of accomplishment, or achieving specific goals.
A1) I believe I will enjoy the process of exercising, regardless of the results.
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Strongly Agree
Agree
Neutral
Disagree
Strongly Disagree
A1) Answer
A2) The sense of accomplishment I expect to feel after working out motivates me to get started.
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Strongly Agree
Agree
Neutral
Disagree
Strongly Disagree
A2) Answer
A3) Knowing that others might notice my progress motivates me to start exercising.
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Strongly Agree
Agree
Neutral
Disagree
Strongly Disagree
A3) Answer
A4) One of my main reasons for working out is to achieve specific physical goals, like improving my appearance.
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Strongly Agree
Agree
Neutral
Disagree
Strongly Disagree
A4) Answer
A5) I want to start exercising because it will feel good.
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Strongly Agree
Agree
Neutral
Disagree
Strongly Disagree
A5) Answer
A6) I want to start exercising to help me reach my goals.
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Strongly Agree
Agree
Neutral
Disagree
Strongly Disagree
A6) Answer
A7) I am motivated to exercise because it aligns with my long-term commitment to maintaining my health.
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Strongly Agree
Agree
Neutral
Disagree
Strongly Disagree
A7) Answer
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B. Self-Efficacy
This section explores how confident you feel in your ability to start and maintain a fitness routine. These questions will help understand your confidence in overcoming challenges and staying consistent.
B1) I feel confident that I can maintain a regular exercise routine, even if my schedule becomes busy.
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Strongly Agree
Agree
Neutral
Disagree
Strongly Disagree
B1) Answer
B2) I believe I can continue working toward my fitness goals, even if I encounter setbacks.
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Strongly Agree
Agree
Neutral
Disagree
Strongly Disagree
B2) Answer
B3) I feel capable of learning how to use fitness equipment or techniques I am unfamiliar with.
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Strongly Agree
Agree
Neutral
Disagree
Strongly Disagree
B3) Answer
B4) I am confident in my ability to perform physical activities, even if they are challenging.
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Strongly Agree
Agree
Neutral
Disagree
Strongly Disagree
B4) Answer
B5) I feel confident that I can stay motivated to exercise, even when I don’t see immediate results.
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Strongly Agree
Agree
Neutral
Disagree
Strongly Disagree
B5) Answer
B6) I am confident I can maintain my exercise routine with support from my trainer or peers.
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Strongly Agree
Agree
Neutral
Disagree
Strongly Disagree
B6) Answer
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C. Autonomy
This section is about how important it is for you to have control over your fitness journey. You’ll answer questions about your preferences for decision-making and flexibility in your routine.
C1) How important is it to me that I have control over the decisions in my fitness routine?
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Extremely Important
Very Important
Moderately Important
Slightly Important
Not at All Important
C1) Answer
C2) How important is it to me that I can choose the types of exercises that I enjoy most?
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Extremely Important
Very Important
Moderately Important
Slightly Important
Not at All Important
C2) Answer
C3) How important is it to me that my fitness routine reflects my personal goals and values?
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Extremely Important
Very Important
Moderately Important
Slightly Important
Not at All Important
C3) Answer
C4) How important is it to me that I can adjust my fitness plan to suit my needs?
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Extremely Important
Very Important
Moderately Important
Slightly Important
Not at All Important
C4) Answer
C5) How important is it to me that the fitness goals I set are my own and not just suggestions from trainers or peers?
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Extremely Important
Very Important
Moderately Important
Slightly Important
Not at All Important
C5) Answer
C6) How much does having control over my fitness decisions motivate me to continue my routine?
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Extremely Important
Very Important
Moderately Important
Slightly Important
Not at All Important
C6) Answer
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D. Goal Orientation
This section focuses on how you approach setting and achieving fitness goals. You’ll answer questions about the importance of goals, tracking progress, and achieving personal milestones.
D1) How important is it to me to have specific fitness goals to work toward?
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Extremely Important
Very Important
Moderately Important
Slightly Important
Not at All Important
D1) Answer
D2) How important is it to focus on my own performance?
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Extremely Important
Very Important
Moderately Important
Slightly Important
Not at All Important
D2) Answer
D3) How important is it to me to measure my progress by how I perform compared to others?
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Extremely Important
Very Important
Moderately Important
Slightly Important
Not at All Important
D3) Answer
D4) How important is it to me to regularly track my progress toward my fitness goals?
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Extremely Important
Very Important
Moderately Important
Slightly Important
Not at All Important
D4) Answer
D5) How important is it to strive for my fitness goals, understanding that not all might be achieved?
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Extremely Important
Very Important
Moderately Important
Slightly Important
Not at All Important
D5) Answer
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E. Coaching Style Preference
This section helps identify the coaching style that works best for you. You’ll share your preferences for encouragement, direct feedback, or a mix of both from your trainer.
E1) How important is it to me that my coach provides positive feedback and encouragement during workouts?
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Extremely Important
Very Important
Moderately Important
Slightly Important
Not at All Important
E1) Answer
E2) How important is it to me that my coach gives direct and honest feedback about how I can improve?
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Extremely Important
Very Important
Moderately Important
Slightly Important
Not at All Important
E2) Answer
E3) How important is it to me that my coach uses a disciplined and structured approach to motivate me to do my best?
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Extremely Important
Very Important
Moderately Important
Slightly Important
Not at All Important
E3) Answer
E4) How important is it to me that my coach uses a balance of encouragement and constructive criticism to guide me?
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Extremely Important
Very Important
Moderately Important
Slightly Important
Not at All Important
E4) Answer
E5) How important is it to me that my coach acknowledges my effort, even if I don’t reach my goal?
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Extremely Important
Very Important
Moderately Important
Slightly Important
Not at All Important
E5) Answer
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F. Perceived Barriers to Exercise
This section explores any challenges you think might make it harder for you to start or stick with a fitness routine. You’ll answer questions about things like time, finances, and other obstacles.
F1) How much of a barrier do you believe your busy schedule will be to starting and maintaining a fitness plan?
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A Major Barrier
A Significant Barrier
A Moderate Barrier
A Slight Barrier
Not a Barrier at All
F1) Answer
F2) How much of a barrier do you believe financial limitations will be to your fitness journey?
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A Major Barrier
A Significant Barrier
A Moderate Barrier
A Slight Barrier
Not a Barrier at All
F2) Answer
F3) How much of a barrier do you believe specific physical limitations (e.g., joint pain, mobility issues) or health concerns will be to your ability to exercise?
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A Major Barrier
A Significant Barrier
A Moderate Barrier
A Slight Barrier
Not a Barrier at All
F3) Answer
F4) How much of a barrier do you believe a lack of encouragement or support from others will be to sticking with a fitness routine?
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A Major Barrier
A Significant Barrier
A Moderate Barrier
A Slight Barrier
Not a Barrier at All
F4) Answer
F5) How much of a barrier do you believe discomfort in the gym environment will be to staying consistent with exercise?
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A Major Barrier
A Significant Barrier
A Moderate Barrier
A Slight Barrier
Not a Barrier at All
F5) Answer
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G. Social Support
This section looks at how much support you feel you need from family, friends, or communities to stay motivated in your fitness journey. You’ll answer questions about the role of social connections in your success.
G1) How important is encouragement from family to staying consistent with your fitness goals?
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Extremely Important
Very Important
Moderately Important
Slightly Important
Not at All Important
G1) Answer
G2) How important is support from friends to helping you stay motivated in your fitness routine?
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Extremely Important
Very Important
Moderately Important
Slightly Important
Not at All Important
G2) Answer
G3) How important is being in a positive and supportive social environment to achieving your fitness goals?
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Extremely Important
Very Important
Moderately Important
Slightly Important
Not at All Important
G3) Answer
G4) How important is having access to fitness communities or group classes to staying engaged with exercise?
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Extremely Important
Very Important
Moderately Important
Slightly Important
Not at All Important
G4) Answer
G5) How important are online platforms or virtual communities in providing social support for your fitness goals?
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Extremely Important
Very Important
Moderately Important
Slightly Important
Not at All Important
G5) Answer
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H. Readiness to Change
This section focuses on how ready you feel to begin making changes in your fitness routine. You’ll answer questions about your willingness and motivation to take the first steps toward your goals.
H1) I recognize that improving my fitness is important for my overall well-being.
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Strongly Agree
Agree
Neutral
Disagree
Strongly Disagree
H1) Answer
H2) I feel ready to take the steps needed to improve my physical fitness.
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Strongly Agree
Agree
Neutral
Disagree
Strongly Disagree
H2) Answer
H3) I have developed a plan for how regular exercise will fit into my daily routine.
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Strongly Agree
Agree
Neutral
Disagree
Strongly Disagree
H3) Answer
H4) I am ready to begin a fitness program within the next few days or weeks.
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Strongly Agree
Agree
Neutral
Disagree
Strongly Disagree
H4) Answer
H5) I have identified potential challenges to maintaining a fitness routine and feel prepared to address them.
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Strongly Agree
Agree
Neutral
Disagree
Strongly Disagree
H5) Answer
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I. Fitness Identity
This section is about how much fitness is a part of your identity. You’ll answer questions about how you see yourself in relation to health and physical activity.
I1) Being physically active is an important part of who I am.
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Strongly Agree
Agree
Neutral
Disagree
Strongly Disagree
I1) Answer
I2) I see myself as someone who values fitness and health.
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Strongly Agree
Agree
Neutral
Disagree
Strongly Disagree
I2) Answer
I3) I take pride in being someone who stays physically active.
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Strongly Agree
Agree
Neutral
Disagree
Strongly Disagree
I3) Answer
I4) I want my daily routine to reflect my commitment to staying fit.
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Strongly Agree
Agree
Neutral
Disagree
Strongly Disagree
I4) Answer
I5) Achieving my fitness goals is an important part of how I define success in my life.
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Strongly Agree
Agree
Neutral
Disagree
Strongly Disagree
I5) Answer
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J. Emotional Regulation
This section explores how you manage emotions when faced with challenges or setbacks. You’ll answer questions about staying positive, managing frustration, and recovering emotionally after tough experiences.
J1) I can manage feelings of frustration when I face challenges in tasks I’m trying to complete.
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Strongly Agree
Agree
Neutral
Disagree
Strongly Disagree
J1) Answer
J2) I can manage emotions of frustration or disappointment that arise when I start to feel tired while working on something.
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Strongly Agree
Agree
Neutral
Disagree
Strongly Disagree
J2 ) Answer
J3) I can maintain a positive attitude, even when progress on my goals feels slow.
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Strongly Agree
Agree
Neutral
Disagree
Strongly Disagree
J3) Answer
J4) I am able to overcome boredom or lack of interest when doing repetitive tasks.
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Strongly Agree
Agree
Neutral
Disagree
Strongly Disagree
J4) Answer
J5) I can quickly recover emotionally after facing a tough or disappointing experience.
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Strongly Agree
Agree
Neutral
Disagree
Strongly Disagree
J5) Answer
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