9+ Workout Planner Template Examples – PDF

Despite having a lot of benefits, exercising or working out is one of the least things that a lot of people would want to do on a regular basis. Despite knowing that it can help in one’s life, a lot of people would still pass up the idea of working one’s body hard, and giving up such also means giving up on the goal of keeping one’s body physically fit and healthy. You may also see these free action plan examples.

workout planner

However, it cannot be denied that there are still a lot of people out there who are keen and eager to meet all of their fitness goals. To make one’s fitness goals attainable at a much easier pace, one must make use of workout planners. Workout planners enable an individual to become more disciplined when it comes to accomplishing necessary tasks to meet his or her fitness goals. With that, we have provided you ten examples of workout planner examples as well as information on the benefits of working out on a daily basis and common mistake you should avoid when doing your regular workout. You may also check out these workout plan template examples.

12-Week Training Program Workout Planner Example

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45-Day Beginner Program Workout Planner Example

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Size: 105 KB

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7-Minute Workout Planner Example

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Size: 962 KB

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Beginner Bodyweight Workout Planner Example

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Size: 398 KB

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Bodybuilding Program Workout Planner Example

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Benefits of Regular Workouts

Having an active lifestyle has proven to show a lot of health benefits that are not only for the physical aspect of the body but as well as the rest of its aspects. You may also see exercise charts.

To learn more about the benefits of having a regular workout, we have listed here some of the benefits you can get from having regular workouts:

1. Regular workouts can make you feel happier

Regular workouts can make you feel happier because it can definitely improve your mood in a way that your feelings of depression, anxiety, and stress will diminish. This is because it would help to produce changes in some areas of your brain that are responsible for the regulation of anxiety and stress, and it will also help to produce hormones serotonin and norepinephrine that will help in diminishing your feelings of depression. You may also see fitness schedule examples.

Once you regularly work out, it will also increase the production of endorphins that help in producing positive feelings as well as reducing perceptions of pain. Regular workouts have very powerful effects on your mood that doing and not doing it can show a great difference. You may also see workout checklists.

2. Regular workouts can regulate your weight

Being able to regulate one’s weight through exercise is perhaps the most common and obvious benefit you can get from having regular workouts. Being inactive is a major factor in the increase of one’s weight that even if you do not overeat, you are still not considered as physically fit since you do not get your body moving. You may also be interested in weekly workout log examples.

Regular workouts help you spend your energy the best way possible. There are actually three ways that a person can spend his energy: first, through food digestion; second, daily exercises; and third, body functions such as breathing and the beating of your heart. Among the three, the first and the second ways are within your control; however, for you to make most out of it, you have to combine the two to get optimal results. You may also check out workout log excel examples.

3. Regular workouts can build and maintain the strength of your bones and muscles

Do you know that the strength of your muscles and bones rely so much on your regular workouts? This is because regular workouts actually play a vital role in building and maintaining the strength of your muscles and bones. If part of your regular workout routine involves weight, it can help your body to stimulate muscle building and it is more effective if you would eat adequate protein-rich meals along with it. You may also see printable workout log examples.

As you grow older, your body will lose its muscle mass and function which will then make you prone to various injuries and disabilities. This is why it is important for you to constantly have a physical activity to prevent you from being vulnerable to injuries and disabilities. If you had regular physical activity ever since you are young, rest assured that it will help in preventing osteoporosis, or the condition when your bones get brittle and fragile from loss of tissue, as you get old. You may also check out workout log Excel examples.

4. Regular exercise can increase your levels of energy

If you found yourself always complaining about constant feelings of tiredness and fatigue, then maybe you need to start getting your body moving. Regular workouts can actually help in increasing your energy levels. While you might actually get and feel tired right after a workout, within the day, your body will experience its effects as regular workouts are known to be one of the best real energy boosters. Do not bother drinking energy boosting drinks and medications—all that you actually need is just a regular exercise. You might be interested in exercise schedule examples & samples.

Regular exercise can also be helpful when it comes to combating chronic fatigue syndrome (CFS) and it is even way better compared to treatments like relaxation and stretching. What’s more, regular exercise can definitely help and increase the energy levels of particularly those who suffer from progressive illnesses such as cancer and human immunodeficiency virus (HIV) / acquired immunodeficiency syndrome (AIDS). You may also check out training sheet examples & samples.

5. Regular workouts can improve your brain function and memory

Regular workouts have shown favorable effects on your brain function. It also helps your brain’s ability to retain memory and maintain optimal thinking and analytical skills. How so? This is because when you would exercise, it increases your heart rate, and when it does, it will be able to promote blood flow and oxygen to your brain. As a result, it would stimulate hormone production and enhance brain cell growth. You may also like exercise chart examples & samples.

Adults, as they grown older, are more prone to the weakening of the function of the brain. This is because aging can really cause major changes in the structure and function of the brain. If they have practiced a good and healthy active lifestyle when they were younger, this will help them prevent various illnesses and complications in the brain such as Alzheimer’s disease and schizophrenia. You may also see fitness schedule examples & samples.

There are more benefits that you can acquire from regular exercise that is not listed above such as the fact that regular workouts can help improve your skin’s overall appearance and improve your sex life. This is because the benefits you get from regular workouts are not only limited to your health’s physical aspect but it also includes the rest of your health’s other aspects: mental, emotional, social, and even your spiritual aspect. You may also like workout sheet examples & samples.

Booty-ful Beginnings Workout Planner Example

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Daily Workout Planner Example

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Military Training Workout Planner Example

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Size: 20 MB

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Strength Training for Basketball Workout Planner Example

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Size: 557 KB

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Workout Planner Example for Older Adults

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Size: 8 MB

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3 Common Mistakes When Trying to Lose Weight

One of the common reasons why people work out is that they want to lose their unwanted weight. Shedding off unwanted weight is already tough. Do you have any idea what makes it harder? It’s doing the common mistakes again and again when you attempt to shed unwanted weight through regular workouts. Even if you are religiously doing your regular workouts, your efforts will be rendered useless especially if you are following misguided or outdated advice that slows or ultimately hinders your progress toward your ultimate fitness goal. You may also see these workout sheet examples & samples.

And for you to be guided correctly, we have listed below three of the most common mistakes a lot of people have done in their attempt to shed off their unwanted weight. If you want to be successful in your journey toward your major fitness goal, you should now consider stopping repeating the same mistakes other people keep doing. You may also get inspired with these 18 Fitness Goals to Start 2018 Right.

1. Not eating at all or eating an imbalanced diet

When it comes to health, neither too much nor too little can be your option—you actually have to keep things balanced, which is the reason why you need to keep a balanced diet as well as keep a balance between having a balanced diet and regular physical activity. Even if you are to have a regular workout but you are ditching your balanced diet, your regular workout routine is pointless. You may also want to get these printable workout log examples.

There are a lot of diet fads out there that would only let you eat specific meals such as all-fat diet, all-protein diet, an all-vegetable diet. The tendency with these kinds of diet is that it makes your recommended food intake imbalance. They key here is to watch your portion sizes. It is entirely all right to eat the “feared” kinds of food such as meat and anything that has carbohydrates like rice and bread, but one thing you should always keep in mind is the portion size because that’s what really matters most. You may also see 30-day fitness plan examples.

3. Not exercising enough or exercising too much

You may have regular workouts but you might not be properly exercising enough or that you are exercising excessively.

When you do not exercise enough, you will get cravings for unhealthy food, get less of a good night’s sleep, get winded and tired easily, get slow metabolism, get easily injured, get easily irritated and depressed, get depressed a lot, get weaker bones, and the worst of all is to get you to live at a shorter span. All of these are terribly bad for your body, so you might as well exercise more if you learn that you are not exercising enough. You may also be interested in these exercise schedule examples.

It is possible that as soon as you realize that exercising not enough is not good for your body, you will tend to go overboard and exercise more than you usually would and more than your body can usually deal with. Before you do so, hold your horses because here’s another bad news: exercising too much is also bad for your body.

When you overdo it, you will get easily dehydrated, get declines or plateaus on your performance, get disrupted sleep patterns, get mood swings more frequently, get a decrease in appetite, get your kidney damaged, get your heart strained, get lesser visits from your monthly period, get a weaker immune system. You may also like workout sheet examples & samples.

As mentioned in the first common mistake, always observe balance—too little is just as bad as too much and too much is just as bad as too little.

3. Starting off with unrealistic goals and expectations

Before you are to start your fitness journey, you may be encouraged to have specific health-related goals because these can actually help you in having a constant and solid motivation to keep going. However, it goes wrong when you would start your fitness journey with unrealistic goals and expectations. When you start out with such, you will most likely drop out of the very fitness journey that you have paved out yourself in the first place. You may also see 30-day fitness plan examples.

If you really intend to reach your main fitness goal, you should tone down your expectations and adjust it at a level that you can easily and honestly manage. It is in this way that you will avoid feelings of discouragement that will ultimately lead to failure and an abrupt end of your fitness journey. You may also be interested in these workout checklist examples.

We hope that you have learned so much about workout planners and workouts in general with the help of this article. If you are seeking for more articles related to workout planners, you may also check out these workout plan template examples.

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