Understanding the Five Stages of Change for Fitness and Athletic Success
- Jamey Merkel
- Jul 1
- 4 min read
Updated: Oct 7
The journey toward fitness and athletic success is a marathon, not a sprint. Understanding and navigating through various stages makes reaching your fitness goals smoother and more manageable. Don't believe me? Well first you always have to know where you are before you can know where you are going.
The Transtheoretical Model (TTM) of behavior change explains a process individuals typically undergo when modifying their habits, especially concerning health and fitness. This post will delve into the five distinct stages of change outlined by the TTM, providing detailed descriptions, key indicators, and actionable recommendations. By understanding behavioral change processes and strategically approaching each stage, fitness enthusiasts can find themselves more equipped to tackle their fitness goals with confidence and determination.
Precontemplation
The first stage, Precontemplation, occurs when individuals are often unaware that their behaviors require change. For example, someone might be inactive or consume a lot of fast food but may not recognize these habits as unhealthy. For the life of me, I don't understand why this is true.
Key Indicators
People in the Precontemplation stage typically display behaviors like:
Ignoring suggestions from friends, family, or health professionals.
Lacking motivation to start any fitness regime.
Becoming defensive when questioned about their lifestyle choices.
Fitness professionals can assist these individuals by offering educational resources about the benefits of an active lifestyle, such as improved mood and increased energy levels. Just a simple suggestion or sharing a success story from someone similar can spark the first thought toward change.
Contemplation
In the Contemplation stage, individuals acknowledge that change is necessary. They are actively thinking about it but may feel uncertain. For instance, someone might realize they need to exercise more but has not committed to signing up for a gym or engaging in regular activities.
Key Indicators
Common indicators include:
Feeling conflicted between wanting to change and being comfortable with current habits.
Actively seeking information about nutrition and fitness.
Worrying about the negative impacts of continued inactivity.
In this phase, providing clear, accessible information and motivational support can guide individuals toward taking action. For example, sharing statistics, like “just 30 minutes of daily exercise can reduce the risk of heart disease by 40%,” may resonate and provide a strong incentive to start making changes.
Preparation
Once individuals form a clear intention to change, they transition into the Preparation stage. This phase includes planning and small steps toward change. For example, someone might decide to join a local running club or choose healthy meal prep options.
Key Indicators
Indicators in this stage involve:
Setting specific fitness goals, such as running a 5K in three months.
Starting small actions, like downloading a fitness app or scheduling consultations with a nutrition coach or personal trainer.
Feeling excited about potential changes while still experiencing some anxiety about taking the next steps.
It’s essential to help individuals form actionable plans. Encouraging them to reach out to friends or family for support can significantly improve their chances of sticking to a routine. Research shows that social support can increase adherence to fitness regimes by as much as 78%.
Action
In the Action stage, individuals actively change their behaviors. This phase usually demands considerable effort and dedication. For instance, someone may start working out four times a week and swap fast food for home-cooked meals.
Key Indicators
People in this stage often:
Regularly engage in planned exercise routines or nutritious eating habits.
Track their progress, which may involve recording workouts or logging meals.
Seek accountability from friends or fitness communities.
Positive reinforcement is key during the Action stage. Encouraging words or small rewards for meeting workout milestones can motivate individuals to continue pursuing their goals. Statistics show that consistent feedback can increase performance levels by up to 20%.
Maitenance
After about six months of diligent effort, individuals can enter the Maintenance stage. This phase emphasizes maintaining those changes over time and avoiding relapse into prior habits.
Key Indicators
Indicators that individuals have succeeded in this stage include:
Seamlessly incorporating regular exercise into their daily routines.
Having a support system that champions their healthy choices.
Identifying strongly as an individual focused on fitness and wellness.
Fitness professionals play a crucial role during this stage by providing ongoing resources and advice. For example, suggesting routine check-ins or progressive challenges can help prevent stagnation.
Final Thoughts
The stages of change in the Transtheoretical Model offer valuable insights for coaches, fitness enthusiasts and athletes. By recognizing their position in this model, individuals can adjust their methods to achieve personal fitness goals more effectively. It is of upmost importance to understand that your stages can change in both directions. Little setbacks are to be expected and anticipated. As you progress through the stages for any given behaviour, don't forget to celebrate the win and equally important, forget about the loss!
From the Precontemplation to the Maintenance stages, understanding these phases provides a clear framework for navigating behavior change. Emphasizing education, support, and positive reinforcement empowers individuals to succeed, leading to lasting changes in their fitness journeys.
By applying these strategies, whether through personal reflection or professional guidance, individuals can confidently pursue their fitness aspirations and adapt to the challenges that arise along the way.
want some help?
Congratulations! If you are reading this you are at the Contemplation phase. And that is a good thing. Reach out to me for a quick call, and maybe I can help move you on your own path to fitness success!
References
Prochaska, J. O., & Velicer, W. F. (1997). The Transtheoretical Model of Health Behavior Change. American Journal of Health Promotion, 12(1), 38-48.
Redding, C. A., Rossi, J. S., Rossi, S. R., & Visscher, D. (2000). Health Behavior Models. In K. Glanz, B. K. Rimer, & F. M. Lewis (Eds.), Health behavior and health education: Theory, research, and practice (3rd ed., pp. 29-49). San Francisco: Jossey-Bass.
Marcus, B. H., & Forsyth, L. H. (2003). Motivating People to Be Physically Active. Champaign, IL: Human Kinetics.
Comments