Exercise Stages of Change Questionnaire (Physical Activity SOC) — Fitness & Exercise Self-Classification

This questionnaire measures your current stage in the transtheoretical model of behavior change specifically applied to physical activity. It classifies you into one of five stages—precontemplation, contemplation, preparation, action, or maintenance—so you can tailor fitness strategies to your readiness level.

A single-item Stage of Change question is widely used in research and practice for quick, practical assessment. While it provides a reliable snapshot of readiness to change, combining it with follow-up questions about barriers, confidence, and activity type gives a more comprehensive picture.

Use your stage result to pick stage-appropriate actions: learn about benefits if you are in precontemplation; set small achievable goals and plans if in contemplation or preparation; focus on consistency and habit formation in action; and plan relapse prevention strategies in maintenance.

Retake the questionnaire whenever your motivation or routine changes, or on a regular schedule such as every 1–3 months. Major life events, changes in health, or reaching a fitness goal are good times to reassess your stage.

No. This quiz is a self-assessment tool to help understand readiness for physical activity. It does not replace personalized medical advice. Consult a healthcare provider before starting a new exercise program, especially if you have chronic health conditions or concerns.

Seasonal or intermittent patterns are common. Answer based on your current and typical behavior over recent months. If patterns fluctuate, consider retaking the test during different seasons to capture stage movement and tailor strategies.

Yes. Coaches and health professionals commonly use the Exercise Stages of Change Questionnaire to quickly assess clients' readiness and to plan stage-matched interventions that improve adherence and outcomes.