Stages of Change
Introducing any major change into our daily lives can be very challenging. Starting an exercise program is like setting off on a journey; it requires a step-by-step approach. When making any major lifestyle changes, most people go through 5 stages, as defined by the transtheoretical model: pre-contemplation, contemplation, preparation, action, and maintenance.
Contemplation—Getting Motivated
By reading this information, you have already moved beyond precontemplation, which is the stage in which you’re not yet thinking about strength training. In contemplation, you are intrigued by what you have heard about strength training. Reading about the health benefits of these exercises or hearing about them from a friend or doctor has stimulated your interest in starting the program yourself. At this stage, you work on getting motivated, thinking about your goals, and asking yourself what you want to get out of the program. This is also the time to address possible obstacles and find ways to overcome them.
Preparation—Starting Your Journey
You are ready to take action once you have thought about your motivations and goals for strength training. At this stage, you take steps to prepare for a new exercise program. You set aside the physical space needed to do the exercises and buy any equipment you may need. You look at your schedule to see where strength training might fit in and set specific exercise days and times.
Action—Adopting the Program
At this exciting stage, you are learning the exercises and doing them regularly and consistently, two or three times per week. You are beginning to see the results of your work! Technically, the action stage continues as long as you are engaged in the program. But after about six months of doing the exercises, you will have graduated to the maintenance stage.
Maintenance—Progressing and Staying on Track
This is the stage at which strength training becomes a way of life. When
you reach this point, there's a good chance that you find it hard to
imagine not doing your exercises. As you progress, you may add new
strengthening exercises to your routine and new activities to your life.
For some people, one stage flows easily and naturally into the next within
a relatively short period of time and with few major problems. But many of
us get hung up at one stage or another. Keep in mind that it often takes
several attempts to change one's way of life. Stay with it—you'll find that
the effort pays off in ways you never imagined!
Making Change
It can be difficult to make a change in your daily routine. Still not sure how to begin? Visit Adding Physical Activity to Your Life for tips on how to be more active every day.
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Page last updated: May 22, 2007
Content Source: Division of Nutrition, Physical Activity and Obesity, National Center for Chronic Disease Prevention and Health Promotion