When it comes to helping clients achieve sustainable results, understanding the science of behaviour change is just as important as writing the perfect training program. Clients don’t just need sets and reps — they need the internal readiness, confidence, and context to follow through. That’s where behavioural models come in.

There are several key models that can guide our coaching — each offering unique insights into why clients behave the way they do, and how we can best support them. No single model is perfect, and each is more or less relevant depending on where the client is in their journey.

Let’s break down the most useful ones and when to apply them.

1. Self-Efficacy Model

Key question: How confident is your client that they can do this?

Developed by psychologist Albert Bandura, this model centres around the belief that confidence (self-efficacy) in one’s ability to perform a behaviour is often more important than actual ability itself (Bandura, 1977).

🔍 A client who believes they can stick to a training plan is far more likely to do so — even if they’re not highly skilled yet.

As coaches, we can enhance self-efficacy by:

• Celebrating small wins

• Using social proof (sharing relatable success stories)

• Highlighting strengths

• Reinforcing progress visually (photos, metrics)

📚 Reference: Bandura, A. (1977). Self-efficacy: Toward a unifying theory of behavioral change. Psychological Review, 84(2), 191–215.

2. Health Belief Model (HBM)

Key question: What does your client believe about their health risk and how serious it is?

The Health Belief Model (Rosenstock, 1974) explains that health-related behaviour is determined by personal beliefsabout health conditions. It’s especially useful in early-stage coaching or consultations.

This model consists of six components:

• Perceived Susceptibility: “Does this apply to me?”

• Perceived Severity: “How serious is it?”

• Perceived Benefits: “What’s the upside of taking action?”

• Perceived Barriers: “What’s stopping me?”

• Cues to Action: “What will remind me to act?”

• Self-Efficacy: “Can I do this?”

📈 Application: Use this in the education phase or initial consultations. It pairs well with the “Ready, Willing, and Able” model to build a personalised action plan.

📚 Reference: Rosenstock, I. M. (1974). The health belief model and preventive health behavior. Health Education Monographs, 2(4), 354–386.

3. Transtheoretical Model (TTM)

Key question: What stage of change is your client in?

Also known as the Stages of Change Model (Prochaska & DiClemente, 1983), this is a cornerstone model for behavioural coaching. It maps the journey from no intention to lasting change across five stages:

1. Pre-contemplation: No intention to change.

2. Contemplation: Aware of the need but ambivalent.

3. Preparation: Ready to act soon.

4. Action: Making changes (1 day – 6 months).

5. Maintenance: Sustained change (6+ months), focused on relapse prevention.

🎯 This model is useful not only for coaching sessions but also for marketing, consults, and long-term program design.

📚 Reference: Prochaska, J. O., & DiClemente, C. C. (1983). Stages and processes of self-change of smoking: Toward an integrative model of change. Journal of Consulting and Clinical Psychology, 51(3), 390.

4. Theory of Planned Behaviour (TPB)

Key question: Does your client intend to do this — and believe they can?

This theory (Ajzen, 1991) proposes that a person’s intention is the strongest predictor of their behaviour. That intention is shaped by three things:

• Attitude toward the behaviour

• Subjective norms (what others think)

• Perceived behavioural control

🔄 In practice, this theory reminds us to co-create plans with clients. Let them help set the schedule, choose the tools, and articulate their why. When clients own the plan, they’re far more likely to follow through.

📚 Reference: Ajzen, I. (1991). The theory of planned behavior. Organizational Behavior and Human Decision Processes, 50(2), 179–211.

5. Social Cognitive Theory (SCT)

Key question: How are the environment, mindset, and actions interacting for your client?

Another model from Bandura, SCT explains behaviour through a triad of personal factors, behaviours, and environmental influences — all interacting in a dynamic loop (Bandura, 1986).

Clients don’t operate in a vacuum. Work stress, family dynamics, gym environment, social media… it all matters.

Use SCT to:

• Acknowledge real-world complexity

• Help clients problem-solve environmental triggers

• Encourage reflection on mindset and self-talk

• Build autonomy and accountability through client-centred tools

📚 Reference: Bandura, A. (1986). Social foundations of thought and action: A social cognitive theory. Englewood Cliffs, NJ: Prentice-Hall.

Final Takeaway for Coaches

As personal trainers, understanding behaviour change isn’t optional — it’s essential. The best program in the world will fall flat if it doesn’t meet the client where they are psychologically. These models aren’t abstract theory — they are practical tools you can use right now to:

• Ask better questions

• Deliver more effective education

• Build stronger buy-in

• Create lasting transformation

Your job isn’t just to help people move better. It’s to help them believe they can become better — and these models are your roadmap.