Fitness Assessment Quiz

First, screen for symptoms that need medical input.

Select every item that applies right now. These answers guide the safest next step; they do not diagnose a condition.

Urgent symptoms come first.

For chest pain at rest, severe trouble breathing, fainting, or new one-sided weakness, stop here and seek urgent medical care.

Current health screenChoose all that apply.

None of theseNo symptoms or restrictions listed here.

Chest pressure or painAt rest or during physical activity.

Unusual shortness of breathMore than expected for the activity.

Fainting or unexplained dizzinessEspecially with exertion.

New weakness or loss of functionA sudden or unexplained change.

Exercise restrictionA clinician advised against unsupervised exercise.

Choose “None of these” or select every symptom that applies.

Choosing a symptom will not generate a workout plan. It will create a concise summary to take to a physician.

What would make this feel successful?

Choose one main goal, then add any supporting goals. Keeping one clear priority helps the plan make useful tradeoffs.

Primary goalChoose one.

Get strongerBuild total-body capacity and confidence.

Feel fitterImprove stamina, energy, and everyday conditioning.

Support fat lossBuild a consistent movement and strength routine.

Move betterImprove mobility, control, and daily comfort.

Perform betterPrepare for a sport or active challenge.

Restart safelyReturn after a long break or inconsistent stretch.

Pick the goal that matters most right now.

Supporting goalsOptional. Choose up to two.

StrengthBuild useful total-body capacity.

StaminaFeel more capable during daily activity.

MobilityMove with better control and comfort.

Body compositionSupport a consistent movement routine.

Tell us about injuries and pain.

History matters. Select every area that could affect exercise, even if an old injury feels mostly resolved.

Prior injury, surgery, or significant limitationChoose all that apply.

None that affect exerciseNo relevant prior injury or surgery.

Shoulder, arm, or handIncluding surgery or recurrent symptoms.

Neck or backSpine-related injury or limitation.

Hip or pelvisIncluding replacement or surgery.

KneeLigament, meniscus, joint, or surgery.

Lower leg, ankle, or footIncluding fracture or recurring sprain.

Other relevant historySomething a clinician should review.

Choose “None” or select every relevant area.

Do you have a current injury or pain with activity?

No current issueActivity is not limited by pain or injury.

YesI currently have pain, an injury, or both.

Choose one response.

Meet the plan where you are.

Experience changes the starting dose—not your potential.

Current training rhythm

New or returning0–1 purposeful sessions most weeks.

Some consistency2–3 sessions most weeks.

Regular training4+ sessions most weeks.

Coming back from a breakI have experience, but need a gradual return.

Choose your current training rhythm.

How does normal daily movement feel?

ComfortableStairs, carrying, and getting up feel manageable.

Somewhat limitedI modify or avoid certain movements.

Pain affects movementPain changes what I can do day to day.

Not sureI’d prefer a more cautious start.

Choose the closest fit.

What can your real week support?

The best plan is the one that still works on a busy Wednesday.

Training days per week

2 daysA minimum effective routine.

3 daysBalanced and flexible.

4 daysMore volume, shorter sessions.

5 daysFrequent practice and conditioning.

Choose a realistic weekly target.

Time available per session

20 minutesFast, focused circuits.

30 minutesCore work plus one extra block.

45 minutesFull warm-up, strength, and finish.

60 minutesMore rest and accessory work.

Choose a typical session length.

Choose your training setup.

No fantasy equipment. The plan will use what you can reliably access.

Equipment you can reliably useChoose all that apply. The plan will only use the items you select.

Bodyweight setupFloor space, a wall, and a sturdy chair.

Resistance bandsLoop or handled bands.

Dumbbells or kettlebellsOne or more useful resistance options.

Bench or stepA stable surface for supported work.

Gym machines + cablesSelectorized machines, cables, or barbells.

Cardio equipmentBike, treadmill, elliptical, or rower.

Outdoor routeA reliable place to walk or run.

Choose at least one option.

Choose what will make training sustainable.

Preferences can overlap. Choose every training feel you enjoy, then tell us whether you want to train solo or with someone.

Preferred training feelChoose all that apply.

Steady and controlledClear sets, comfortable pace, full rest.

A balanced mixStrength work plus short conditioning.

Fast-pacedCircuits, density, and less downtime.

Include the outdoorsWalking, hills, or run/walk intervals.

Choose at least one training style.

Preferred training company

Train individuallyI focus best on my own.

Train with a partnerI prefer shared sessions and accountability.

Either worksI’m comfortable with both formats.

Choose the closest fit.

Most useful accountability

Just tell me what to doA clear repeatable schedule.

Show me progressionWeekly targets I can build toward.

Choose one approach.

This assessment routes you to physician oversight, a physical therapy evaluation, or a downloadable starting plan. It is not a diagnosis.

First, screen for symptoms that need medical input.

What would make this feel successful?

Tell us about injuries and pain.

Meet the plan where you are.

What can your real week support?

Choose your training setup.

Choose what will make training sustainable.

Request a PT evaluation