Self-efficacy

Self-efficacy is a client’s confidence in their ability to perform the specific actions that lead to a result, a concept from Bandura’s social cognitive theory.^{1Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 148.} Exercise self-efficacy strongly predicts exercise behavior and shows in persistence when a client meets failure or obstacles.^{1Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 148.} It’s specific to the situation: a client can feel sure of themselves walking and unsure in the weight room.^{2Ozemek et al., ACSM’s Guidelines for Exercise Testing and Prescription, 12th ed., p. 991.} It shapes which activities clients choose, how much effort they put in and how long they persist.^{3Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 183.}

Performing a behavior, or steps closer and closer to it, has the strongest influence on confidence in doing it again.^{1Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 148.}

In practice

• Set realistic goals the client can reach, progress the program gradually, teach and demonstrate properly, and use logs to track progress.^{4Ozemek et al., ACSM’s Guidelines for Exercise Testing and Prescription, 12th ed., p. 994.}
• Demonstrate exercises and point to clients of a similar age, sex or body type who have reached the same goal.^{1Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 148.}
• Give encouraging, informative feedback: feedback from a certified professional has been shown to raise clients’ self-efficacy.^{1Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 148.}
• Help clients read nerves before a hard test as the body preparing for effort, rather than a sign they aren’t ready.^{1Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 148.}

Where sources differ

The NSCA personal training text lists four sources of self-efficacy, ACSM lists five, and the NSCA strength and conditioning text lists six, adding imaginal experience and emotional states.^{1Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 148.},^{2Ozemek et al., ACSM’s Guidelines for Exercise Testing and Prescription, 12th ed., p. 991.},^{5Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 182.}