14+ Workout Schedule Examples & Templates

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.

Elements of a Workout Schedule

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.

  1. Time slots: There are 24 hours in a day. You probably spend 8 of those hours at work or school and another 7–8 hours in Neverland. The remaining time could be spent doing other activities, but no matter how busy it gets, you need to find a way to squeeze in at least an hour for your workout. These time slots may vary throughout the week, and a specific time may not always be indicated.
  2. Flexibility: This is especially important for workout schedules that cover the entire month. In many cases, people create workout schedules that reflect a daily work log. That way, you can make some slight adjustments but still stay on course.
  3. Firmness: A schedule merely serves as a reminder to keep you on your feet. But it’s easy to ignore it when you want to, which is why updating your workout schedule on a regular basis is extremely important. If your workout schedule comes in the form of a chart, you can note down what you’ve accomplished for the day and see the progress made by the end of each week. This will keep you inspired and dedicated to your main goal.
  4. Practicality: For obvious reasons, you need to make sure your routine is doable and that your objectives remain attainable. You can’t expect your body to survive an intense 3-hour workout every morning, nor should the schedule demand more than you can give. There’s no harm in being ambitious, but an unrealistic schedule will only leave you demotivated.

10+ Workout Schedule Templates

Blank Workout Schedule

Blank Workout Schedule Template

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Cleaning Workout Schedule Template

Cleaning Workout Schedule Template

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Daily Workout Schedule

Daily Workout Schedule Template

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Emergency Drill Workout Schedule

Emergency Drill Workout Schedule

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Fitness Training Workout Schedule

Fitness Training Workout Schedule Example

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Weekly Menu Workout Schedule

Sample Weekly Menu Workout Schedule1

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Six Pack Workout Schedule

Six Pack Workout Schedule

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Strength Training Workout Schedule

Strength Training Workout Schedule

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Weekly Weight Training Workout Schedule

Weekly Weight Training Workout Schedule

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Workout Schedule Template

Workout Schedule Template

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Fitness and Recreation Workout Schedule

 

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Group AXE Workout Schedule

 

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University Wellness Center Workout Schedule

 

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Workout Schedule for Students

 

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YMCA Fitness Workout Schedule

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How to Create a Workout Schedule

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

Tips to Achieving the Perfect Workout Schedule

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.

  • Plan ahead. There’s no point in printing out a blank template and leaving everything else to fate. Otherwise you could spend the first 5 minutes of your time thinking about what to do, or you could end up performing the same routine for the entire month. Be sure to prepare your schedule at least a week or month before to spare yourself from the stress of last-minute planning.
  • Switch it up every few weeks. Your repetitions are known to be the most vital part of your workout program. They have the ability to control everything from your strength and size gains to how your muscles look and develop over time. It’s also best to tailor your schedule to suit a beginner’s workout as you slowly progress into something more intense.You may also see time management schedule examples
  • Prioritize the most significant exercises first. Exercises that demand a tremendous amount of strength and focus to do should always come first in the game. When planning, remember to put these activities on top of your list and have them distributed to each workout day properly. After all, you can’t expect your body to perform all these workouts after a tiring day at the office.
  • Organize activities accordingly. Similar to what was stated earlier, it’s important to allocate specific activities at certain times throughout the day. This will allow you to focus on certain muscles and body parts each day, based on what is indicated in your schedule.You may also see employee schedule examples.
  • Keep it flexible. There’s always a possibility of skipping a strenuous workout day due to a heavy flow and some serious period cramps. Because there are a few things that go beyond your control, the least you could do is to focus your attention to some lighter workout activities. It’s a good idea to print out a template for your schedule and fill it using a pencil, or to use a few sticky notes to keep your chart versatile.

Types of Workout Schedules

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.

Workout Schedule Sizes

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

Workout Schedule FAQs

Here are a few commonly asked questions regarding workout schedules:

How can I make a workout schedule?

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

What is the purpose of a workout schedule?

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.

Why is a workout schedule important?

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!

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