You hear your alarm go off and smash the snooze button as you slowly drift back to sleep. This is the nth time you’ve skipped the gym to catch those extra Zs, yet you still wonder why you’ve been gaining more pounds in the past year despite signing a gym membership contract a while back.
It’s time quit making excuses and hit the treadmill! Want to know the best way to keep yourself on track? A slice of motivation, a drop of commitment, and a solid workout schedule is sure to get you started on the right foot.
Every workout schedule is different. This usually depends on what your primary goal is, as most people work out to lose some excess body weight, while others are practically training to join the next Iron Man. Regardless, there a few elements that every workout schedule should possess.
Despite having a few similarities, workout schedules are a lot different from project schedules. Instead, your workout schedule should look more like a log sheet or a calendar as opposed to a Gantt chart. Consider the following points when creating your workout schedule:
1. Determine your fitness level.
Remember during the start of the semester when your P.E. instructor lets the entire class undergo a few drills and exercises to identify their BMI and fitness capacity? If you don’t have a professional trainer to help you out, you can take a simple assessment test to see what your body is capable of.
2. Consider your fitness goals.
Are you creating a workout schedule to lose weight? Or do you have some other motivation in mind, such as to live a healthier lifestyle? Having a clear set of fitness goals can keep you productive and focused. This will also help you determine the right workout routine to follow in order to meet your desired goals.
3. Formulate a balanced routine.
According to the Department of Health and Human Services, getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of both, is good for your body. Your workout schedule should offer what’s best for you, so you might want to consider doing your own research on effective workout activities before adding anything to your schedule.You may also see fitness schedule examples.
4. Build activity into your routine.
The “all work and no play” life isn’t exactly the most satisfying lifestyle for anyone. So to maximize your time in the smartest way possible, try adding in a few activities to your everyday routine. You can watch your favorite show while walking a few miles on the treadmill, or listen to a podcast or audio book while riding a stationary bike. Perhaps you can do some squats as you watch an entire episode of The Office. You can even write these activities down in your workout schedule for a fun twist of events.
5. Allow recovery time.
Working out too long or too intensely will offer you nothing but a sore body and a tired mind. Allow your body to rest or recover between exercises, and leave at least a day of the week empty from any extreme workouts. If you still want to keep yourself active during these days, you can add other activities to the workout schedule such as a walk around the park or a few rounds up and down the stairs of your apartment.You may also see conference schedule examples
It’s easy to fill your schedule with various activities when you haven’t actually started with anything on your workout checklist. To create an effective workout schedule, refer to the tips below.
Workout schedules come in many forms. You might have noticed how some fitness enthusiasts create 30-day workout plans, or perhaps a few of your friends have weekly workout logs hung up in their bedroom doors. Workout schedules may be designed in the form of a weekly, monthly, or even through a 60-day workout plan. This usually depends on your own preference, so don’t feel pressured to keep up with everyone else. As a beginner, you might want to start slow with a 7-day workout routine to evaluate your fitness level.
There isn’t a standard size for a workout schedule, as this would often differ according to how you wish to create the schedule as well as the material you plan on using. Some individuals choose to write their schedules on a huge whiteboard, while others may opt to print their proposed schedules on a 8.5″ × 11″ wall calendar or on a paper of the same size.You may also see activity schedule examples
Here are a few commonly asked questions regarding workout schedules:
If you’re looking for the most efficient way to make a workout schedule, you might want to consider using a template. A ready-made template may be customized to suit your needs. You can design your schedule similar to a checklist to cross off each routine completed for the day, and add a few side notes to the document for guidance. The time, date, and activity must be indicated clearly in the schedule to make it easier for you to track your progress after a given period.You may also see classroom schedule examples
A workout schedule serves as a guide for you to follow during your daily workout sessions. Here, you can compare today’s performance from yesterday’s session, see which areas you lack in, and plan out the right exercises and activities suitable for your body type and personal goal.
One of the advantages of using workout planners and schedules is to stay organized. We tend to get sidetracked too easily and forget what we’re meant to accomplish by the end of each day. Otherwise, you’ll probably be stuck in this endless cycle until you no longer have an ounce of motivation to keep going. But with a schedule in hand, you can effectively manage your daily workout routine to keep your mind and body fully active for the rest of the week.
And there you have it! Having a workout schedule ready is sure to keep you on the right course. Begin your fitness journey fully prepared with the help of these workout schedule examples and templates today!