Personal Training Intake & Baseline Assessment Form

Personal Training Intake & Baseline Assessment

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Personal Information

First Name

Last Name

Age

Height

Weight

Body Fat Percentage

If known

Occupation

Nutrition & Diet

1. Describe a typical day of eating (including meals, snacks, beverages, and the times you eat them).

2. Do your eating habits change on weekends? If so, how?

3. How many times a week do you eat out? What do you usually order?

4. Do you have any specific eating habits or preferences? (Intermittent fasting, keto, low-carb, high-protein, plant-based, etc.)

5. Do you currently track your macros or calories? If so, what are your typical daily intakes?

6. Do you include cheat/treat meals? If so, how often and what foods?

7. What are your favorite foods?

8. What foods do you dislike or prefer to avoid?

9. Do you have any food allergies or intolerances?

10. How much water do you drink daily?

11. Do you drink alcohol? If so, how often and how much?

12. Do you take any supplements or vitamins? If so, list them and the dosages.

13. Do you experience energy crashes during the day? If so, when?

14. Do you feel strong and recovered during workouts, or do you often feel fatigued?

Training & Fitness History

1. How many days per week do you currently train?

2. What type of workouts do you typically do? (Strength training, bodybuilding, HIIT, cardio, calisthenics, sports, etc.)

3. How long do your workouts usually last?

4. Give me a detailed breakdown of your current workout routine (including exercises, sets, reps, and weights if applicable).

5. How intense would you rate your current workouts on a scale of 1-10? (be honest)

6. What types of equipment do you have access to daily? (Gym, home gym, free weights, machines, cables, bands, etc.)

7. Do you currently follow a structured program, or do you create your workouts as you go?

8. Are there any specific exercises you enjoy or excel at?

9. Are there any exercises you dislike or struggle with?

10. Have you ever worked with a personal trainer or coach before? If so, what was your experience like?

11. Do you do any regular cardio? If so, what type and how often?

12. Have you ever had any injuries, surgeries, or joint issues that impact your training?

Lifestyle & Recovery

1. What time do you usually wake up and go to bed? (Does this change on weekends?)

2. How many hours of sleep do you get per night? Is it restful, or do you experience broken sleep?

3. Do you have high levels of daily stress? If so, what are the main stressors?

4. How do you currently manage stress? (Meditation, stretching, journaling, etc.)

5. Do you travel frequently? If so, does this affect your training or nutrition?

6. Outside of work, family, and business, are there any responsibilities or commitments that take up a lot of your time?

7. Do you have time for meal prep, or do you need simple nutrition strategies?

8. How much time per day are you willing to dedicate to training?

9. Do you currently track progress? If so, how? (Weight, photos, measurements, performance metrics, etc.)

Performance & Baseline Assessment

1. How fast can you run 1 mile?

2. How many pull-ups can you do in one set? (Strict form, no kipping)

3. How many push-ups can you do in one set? (Strict form)

4. How many burpees can you complete in 1 minute?

5. How much can you squat?

If known

6. How much can you deadlift?

If known

7. How much can you bench press?

If known

8. How much can you overhead press?

If known

9. Do you have any imbalances, limitations, or mobility restrictions? (Ex: tight hamstrings, weak grip, poor shoulder mobility, etc.)

10. Do you currently track your heart rate or recovery time after workouts? If so, what are your typical readings?

Ultimate Goals & Expectations

1. What are your main fitness goals? (Strength, muscle growth, endurance, body recomposition, etc.)

2. What does your ideal physique look like? (Lean, athletic, muscular, balanced, etc.)

3. Do you have a specific weight or body fat percentage goal?

4. What are your biggest challenges or struggles with training and nutrition?

5. How quickly are you looking to see results? (Short-term progress vs. long-term sustainability?)

6. Are there any athletes or physiques you admire and want to emulate?

7. What expectations do you have from this coaching process?

8. Are you willing to adjust lifestyle habits if necessary to reach your goals?

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