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People often use comparative information to better understand themselves and their standing in the world. Such comparisons influence self-evaluations, impact emotions, and direct future goal pursuit. Prior research has found that comparative information based on external (i.e., social) frames of reference may be particularly influential in the context of health-relevant behavior change. However, few studies have examined the use and impact of internal frames of reference, such as comparing one’s current health to the past (i.e., temporal comparisons) or comparing one health-related domain (e.g., exercise) to a second domain (e.g., diet; i.e., dimensional comparisons). The present research aimed to explore the similarities and differences between internal and external comparisons within physical activity contexts. First, a cross-sectional Pilot Study was conducted to establish that both internal and external frame of reference comparisons were associated with physical activity-related outcomes. MTurk participants (N = 365) made social, temporal, and dimensional comparisons of vigorous exercise, and then reported self-evaluations and behavioral intentions. Next, to assess the causal impact of such comparisons, we conducted two pre-registered experimental studies (https://osf.io/v3y8f/) that utilized between-subjects designs wherein MTurk participants (total N = 533) made either upward or downward social, temporal, or dimensional comparisons about engaging in physical activity-related behaviors. Following our comparison manipulations, participants then reported self-evaluations, affective reactions, and behavioral intentions about physical activity-related behaviors. Study 2 replicated and extended the results of Study 1 using specific rather than general comparison targets (e.g., typical American vs. best friend, 2 years ago vs. 2 months ago, eating a healthy diet vs. endurance). Results across all three studies were consistent with our first overarching hypothesis, which stated that downward (upward) comparisons would result in more (less) favorable self-evaluations. In addition, results partially supported our hypothesis that downward (upward) comparisons would result in more (less) favorable affective reactions (Studies 1 and 2). Of the three studies presented, only the Pilot Study fully supported our hypothesis regarding behavioral intentions. Specifically, results revealed a negative association between comparative judgments and intentions, such that lower comparative judgments (i.e., upward comparisons) were associated with greater intentions, whereas higher comparative judgments (i.e., downward comparisons) were associated with lower intentions. Given that suboptimal adherence to physical activity behaviors has both clinical and public health significance, this research has implications for feasible and low-cost interventions aimed at increasing such behavior.