Which stage isn’t part of the Stages of Change Model in Lifetime Fitness?

Let’s talk about change. Not the theater-style makeovers you see in magazines, but the real, workaday kind of change that shows up in how you move, what you eat, and how you sleep. If you’ve ever tried to make a health or fitness habit stick, you’ve probably bumped into something called the Stages of Change Model. It’s also known as the Transtheoretical Model, but you don’t need a psychology degree to get value from it. Here’s the straightforward version, with a practical spin for lifelong fitness.

A quick tour of the six stages (and why they matter)

Think of behavior change like climbing stairs. You don’t sprint from the lobby to the top floor in one leap. You move from one step to the next, sometimes pausing, sometimes circling back, always inching upward. The model maps that journey into six named stages:

• Precontemplation: You’re not yet thinking about changing. You might enjoy the status quo or secretly fear the effort. If you’re coaching someone (or coaching yourself), the task here is awareness—helping recognize a gap between where you are and where you could be.

• Contemplation: You’re weighing options—“I could start walking three times a week; would that fit my schedule?” This stage is all about weighing pros and cons, plus a tiny spark of motivation that something could be worth trying.

• Preparation: A plan is forming. You’ve decided you’ll try a specific change and you’re gathering the pieces—shoes, a calendar, a small list of achievable goals.

• Action: The change is happening. You’re exercising, you’re choosing better foods, you’re adjusting bedtime. Here, consistency is your best friend.

• Maintenance: The new behavior has lasted long enough that it isn’t a novelty. The goal shifts from starting to sustaining. The focus is on preventing slipbacks and keeping motivation alive.

• Termination: The change feels permanent, and the old habit has lost its pull. For some behaviors, this stage is realistic; for others, it’s optimistic. The key idea is that the risk of slipping back is very low.

Yes, six crisp stages, and yes, they map nicely onto fitness journeys. You might notice a pattern: progress isn’t a straight line. Some days you’ll feel invincible; other days you’ll feel like you’re wearing lead boots. That’s normal, and that’s exactly why the model helps—by naming where you are, you can tailor your next move.

Reflection isn’t a stage, it’s a companion along the road

Now, here’s the twist that often causes corner-store confusion: Reflection. It sounds like a stage, right? But in the official framework, Reflection isn’t listed as a separate phase. It’s more of a common practice that can show up in any stage. People reflect on their motivations, their progress, and their setbacks all along the way. They ask themselves: Is this still worth it? Am I making progress? Do I need to tweak the plan?

In other words, reflection is the quiet engine that runs in the background as you move through Precontemplation, Contemplation, and beyond. It helps you stay honest about what’s working and what isn’t. You don’t need a formal “Reflection” box to benefit from it—just a moment to check in with yourself, adjust your plan, and keep moving.

What this means for lifelong fitness

Picture a realistic fitness goal: you want to be more active, sleep better, and enjoy the feeling of steady energy. The Stages of Change Model gives you a map for how you actually get there, not a single blast of willpower.

• Starting where you are matters. If you’re in Precontemplation, you don’t jump into a six-mile run. You start with awareness: what would a small, doable change look like for you? A 10-minute walk after meals? A couple of short body-weight workouts at home?

• Small wins compound. Preparation and Action hinge on small, repeatable steps. It’s better to set a reminder to stretch for five minutes than to promise to run five miles if you haven’t walked in weeks. Those tiny wins build momentum.

• Maintenance isn’t boring; it’s strategic. If you’ve built a habit, you’ll protect it with a simple system: regular check-ins, flexible routines, and a plan for when life gets busy. The goal is to keep the behavior in your daily rhythm so it doesn’t feel like a burden.

• Termination is not the end; it’s a milestone. For some behaviors, you’ll reach a point where old temptations hold little sway. For others, ongoing vigilance remains part of the game. Either way, the move toward lasting change is the point.

What moves you from stage to stage, really

People change for different reasons, but some universal levers keep showing up in fitness journeys:

• Intrinsic motivation: the joy of moving, the pride in a completed workout, the relief after a good night’s sleep. When the reason is personal rather than someone else’s standard, change sticks better.

• Social support: a friend who runs with you, a coach who checks in, a family member who brings healthy snacks. Support creates accountability without judgment.

• Clarity of plan: vague intentions produce vague results. A concrete plan with tiny, time-bound steps does the heavy lifting.

• Self-efficacy: belief that you can do the thing. When you succeed at small tasks, you gain confidence to tackle bigger ones.

• Flexibility: life happens. A plan that’s adaptable—different workouts when you’re traveling, or alternate routes when weather turns—that’s the plan you’ll actually follow.

From theory to practice: practical moves you can try this week

If you’re aiming for real-world impact in your daily routine, here are approachable ideas to nudge yourself or a student you’re guiding from one stage to the next:

• If you’re in Precontemplation or Contemplation:

• Do a 5-minute “why” jot-down. What’s one reason you’d like to move more or eat a bit better? Write it in one sentence.

• Pick a tiny starter: 10-minute walk after a meal, two days a week. No pressure to be perfect.

• If you’re in Preparation:

• Create a simple plan. Decide exactly which days and times you’ll train, what you’ll do (walk, stretch, or a short cardio routine), and what you’ll avoid.

• Gather a few key tools—a comfortable pair of shoes, a water bottle, a timer. Small gear can remove big friction.

• If you’re in Action:

• Track one metric you care about—distance, time, or reps. Just one, to keep it simple.

• Build a mini ritual around workouts: set a reminder, lay out clothes beforehand, or listen to a favorite playlist.

• If you’re in Maintenance:

• Introduce variety to prevent boredom. Alternate workouts, swap in a new route, or try a different class.

• Plan for dips in motivation. Have a backup plan for days when energy is low—shorter sessions or gentler activities.

• If you’re aiming for Termination:

• Reassess goals periodically. Do you still want the same outcomes, or have they shifted?

• Keep a relapse plan. If you slip, you don’t abandon the habit—you return to the basics you know work.

A few myths to clear up along the way

• Myth: You must go from no activity to full-time workouts instantly. Reality: meaningful change is gradual and personal.

• Myth: Starting is enough. Reality: sustained change rests on continuing adaptation and support.

• Myth: If you fail, you’ve blown it. Reality: setbacks are normal; they’re chances to reframe and move forward.

A concise takeaway

The Stages of Change Model isn’t a rigid ladder you must climb in perfect order. It’s a flexible framework that helps you honor where you are and plan a credible next move. Reflection—not as a formal stage, but as a daily habit of checking in—keeps you honest and aligned. And in the realm of lifelong fitness, that clarity matters more than a grand, all-or-nothing victory.

If you’re studying this material for a course in health and exercise, you’ll find the model’s real value isn’t in memorizing six labels. It’s in recognizing that behavior change is a process, shaped by motivation, support, and practical steps. The moment you trust the process, you’ll notice progress showing up in your energy, your mood, and your daily routine.

A small invitation

If you’re curious, try mapping your week to the six stages in a rough, personal way. Where do you land with a current wellness goal—more movement, better sleep, or improved nutrition? Jot down one small action for the next 48 hours and see how it feels to move from Contemplation into Preparation, or from Action into Maintenance. You might be surprised how much momentum sits just behind a single, well-timed step.

And one last thought: change isn’t about perfection. It’s about consistency, curiosity, and a willingness to adjust course when life shifts. The stages give you a compass; your daily choices give you the map. With that combo, you’re well on your way to healthier habits that truly last.