Do you feel confident in your body right now or do you often catch yourself wishing you looked and felt different? *

I feel confident and happy with how I look and feel most days.

I’m okay, but there are a few things I’d like to improve.

I’m not very confident and usually feel unhappy with how I look.

I feel stuck and avoid thinking about my body altogether.

Do you have a clear training plan that moves you forward each week or are you just guessing what to do when you walk into the gym? *

Always — my sessions are structured and progressive.

Sometimes — I have a rough idea but it’s not consistent.

Rarely — I usually just do random workouts I’ve seen online.

Never — I just wing it every time.

When you finish a workout, do you feel energised and stronger or just sore, drained, and wondering if it’s even working? *

Energised and stronger — I know I’m improving.

Mixed — sometimes good, sometimes just tired.

Drained — I usually feel sore and question if it’s helping.

Wrecked — I feel beat up more than built up.

Do you feel like your training is keeping you pain-free and flexible or do niggles and old injuries keep holding you back? *

Yes — I move well and stay pain-free.

Mostly — but I get the odd niggle.

Not really — I often feel tight or restricted.

No — old injuries or pain regularly hold me back.

Are you consistently training each week or do work, family, and fatigue keep knocking you off track? *

Always — I rarely miss a session.

Most weeks — but life sometimes gets in the way.

Inconsistent — I struggle to stay on track.

Very inconsistent — I can’t remember my last proper week.

Do you know exactly how much to eat for your goals or are you just guessing and hoping for the best? *

Yes — I know my numbers and stick to them.

I have a decent idea but don’t track closely.

I’m mostly guessing and often over/under eat.

I have no idea what I should be eating.

Do you follow a simple mobility or recovery routine that keeps niggles away? *

Yes, 10–15 mins most sessions and it works.

Sometimes, but not consistent.

Rarely, only when something hurts.

Never, I skip it completely.

Do you feel confident in what to eat each day or are you confused by all the conflicting advice out there? *

Yes — I fuel my body with the right foods.

Mostly — but I get confused sometimes.

Rarely — I’m often unsure or inconsistent.

No — I’m totally lost when it comes to nutrition.

Can you get into key positions pain-free and with control? Think deep squat, overhead reach, hinge and lunge. *

Yes, full range and controlled.

Mostly good, a couple sticky spots.

Limited in a few key positions.

Pain or major restriction in multiple positions.

Do you feel confident lifting weights and trying new movements or do you hold back because you’re unsure or worried about injury? *

Very confident — I know my technique and push myself.

Somewhat confident — but I hold back sometimes.

Not very confident — I avoid certain lifts or movements.

Not at all confident — I stick to machines or ‘safe’ options.

Do you feel part of a community that keeps you motivated and accountable or does training often feel like a solo grind? *

Yes — I’m surrounded by people who push me to improve.

Sometimes — I have some support but it’s inconsistent

Rarely — I mostly train alone and lose motivation.

No — I feel completely on my own.

Do you feel confident your current training and nutrition will keep you stronger, fitter, and more capable in 5 years or are you worried your body won’t keep up with the lifestyle you want? *

Very confident — I’m set up for long-term success.

Somewhat confident — I think I’m on the right track.

Not very confident — I doubt I can keep this up long term.

Not at all confident — I feel like things will only get worse.

Do you set clear performance targets each week and track them, or are you training without benchmarks? *

I set targets and track PBs for lifts and conditioning.

I track some things but not consistently.

I rarely track. I mostly go by feel.

I don’t track at all.

Are you seeing measurable changes in your physique each month (photos, waist, weight, or strength-to-weight), and do you track them? *

Yes — consistent positive changes with monthly check-ins.

Some — occasional improvements, tracking is patchy.

Rare — little change and tracking is irregular.

No — no change or not tracking at all.