Contest prep check-in template for coaches

The weekly check-in a prep coach needs to decide what changes next: 28 questions across seven sections, free to download and ready to rebuild in your coaching software.

Preview: the first 11 questions

Each question is tagged with the question type to use when you build it as a form.

Where you are in prep

  1. 1.How many weeks out are you from your show?Short textRequired
  2. 2.What was your average morning weight this week?Short textRequired
  3. 3.What were your lowest and highest morning weights this week?Short textRequired
  4. 4.Waist measurement this week (same spot, same time of day)Short text
  5. 5.Have you sent this week's progress photos (front, side, back, same lighting)?Short textRequired

Nutrition

  1. 6.How closely did you follow your meal plan this week (percent)?Short textRequired
  2. 7.List anything you ate or drank that wasn't on the plan, and when.Long text
  3. 8.Hunger this week, 1 (none) to 10 (constant)Short textRequired
  4. 9.Any cravings, and what did you do about them?Long text
  5. 10.Digestion this week: any bloating, discomfort or changes?Short textRequired
  6. 11.Average daily water intakeShort textRequired

The full template: all 28 questions

Get the full check-in template

Free. Enter your name and email and it unlocks on this page, ready to download or print. You'll also be signed up as a CoachPilot founding coach, with no payment and no commitment.

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How to run a prep check-in

A check-in works when the answers can be compared. Send it on the same day every week, ask for weight as a weekly average and not a single weigh-in, and have photos taken in the same place, at the same time of day.

Read the answers in the order the template uses. Bodyweight and photos tell you what happened; adherence, hunger and digestion tell you whether the plan was followed and how it felt; training, sleep and stress tell you how much the client has left. Only then decide what to change.

Keep the open questions at the end. A client's "hardest part of the week" often explains a number that otherwise looks like a plan problem.

How it maps to CoachPilot's check-in questionnaires

The template is written to drop straight into CoachPilot's check-in questionnaires:

  • Question types. Every question is marked short text or long text, the two types the questionnaire builder offers, and the essential ones are marked required.
  • Build once, assign to every prep client. A check-in questionnaire is reusable, and each client keeps their own submission history.
  • Weekly cadence. Set how often it goes out. Clients are notified when it's due, and you're notified when answers come in.
  • Faster reviews on Ultimate. The AI Copilot summarizes client check-ins, so you can get through a full roster and spend your time on the decisions.

Running a prep roster? See contest prep coaching software and the peak week tracker.

Questions, answered

Enough to make next week's decision: bodyweight trend, photos, how closely the plan was followed, hunger and digestion, training performance, cardio and steps, sleep, energy and stress, posing practice, and the client's own notes. This template covers all of those in 28 questions.

Most prep coaches run a weekly check-in on a fixed day, and move to more frequent contact in the final weeks. Whatever cadence you choose, keep the day and the questions the same so the answers can be compared week to week.

Yes. Download the template as a CSV and edit it in any spreadsheet, or rebuild it in your coaching software. Remove what you don't use; a check-in clients finish is worth more than a longer one they rush.

Build it once as a check-in questionnaire, using short text and long text questions and marking the essential ones as required. Then assign it to every prep client and set a weekly cadence. Clients are notified when it's due, and you're notified when they submit.

Yes. It unlocks on this page when you sign up, which takes a name and an email, with no payment and no commitment.