38+ Sample Fitness Schedules

What Is a Fitness Schedule?  

A fitness schedule is a printable calendar-type schedule designed to help you achieve your fitness and wellness goals. It can be a useful tool in keeping track of the different workouts you set throughout the week, month or even year.  

United Press International reported a survey that many Americans are exercising more given the public health and quarantine restrictions; however, notably engaging in less intense exercise.    

What Exactly Goes Into A Fitness Schedule? 

Creating the perfect fitness plan would greatly depend on an individual’s personal needs and preferences. However, there are a few basic components that are useful when drawing up a fitness schedule. 

Goal: Before diving into your program, it’s helpful to establish a goal that is your clear reason for starting a fitness plan. This comes especially handy when we find ourselves making excuses. We all have days when we feel unmotivated and lazy. Having that one, straightforward and inspiring line can remind you of why you created a fitness schedule in the first place.Date and Time: While others are comfortable with a monthly plan, some might think a weekly schedule is easier to commit to. Typically, a fitness schedule is designed to be repeated. It normally consists of the day and time of the workout and details of the workout for each day.Type of Exercises: Take note of the exercise routines you want incorporated into your schedule. Again, take into account what your fitness goals are (see item 1) in order to tailor your workouts. Is your priority toning your arms and shoulders? Doing upper body exercises like bicep curls or shoulder presses would help you realize your goal.Duration of Exercise: Nowadays, with the advent of High Intensity Interval Training (HIIT) style workouts, a full body workout can last anywhere from 10 to 30 minutes. A quick but intense burst of energy can take a short amount of time. Specify the total number of minutes you plan on doing a particular exercise. Number of Reps: This is optional but if you are not mimicking an exercise from the television or a computer, it can be helpful to include the number of repetitions to give you a solid guide as to how many. This is especially helpful if your workout schedule consists of strength and circuit training.

How to Craft the Right Fitness Plan For You 

The easy-to-use templates above can serve as your guide. Input your goals, time frame and preferred exercises to create a schedule that suits you and your fitness goals. Choose from a wide range of printable personalized plans. Consider these steps when customizing the right one for you: 

Step 1: Write Down Your Ultimate Goal 

Do I want to improve my endurance and build strength? Is weight loss my number one priority? Am I exercising to bulk up and build muscles? Placing strong, motivational and brief statements in your schedule can help set your focus.  

Step 2: Plan the Structure of Your Workouts 

 Set a doable time frame. If your target is to exercise regularly, a daily schedule or weekly program should fit you. You may choose to repeat certain workouts every other day or do them only twice a week. Or you can focus on certain areas of the body on a particular day.        

Step 3: Research and List Your Preferred Exercises 

There are literally hundreds of exercise moves and different applications that can help you identify the different types of movements. Remember to be patient with the process and take note of the workouts that appeal to you and work for you. 

Step 4: Don’t Forget to Incorporate Time for Rest and Recovery 

Being on a strict fitness schedule can leave some drained and fatigued. It is very important to set aside time to let your body recuperate. For instance, Sundays can be solely dedicated to doing some stretching or yoga. Anything light and nothing too strenuous on the muscles should allow your body time to heal from a hard and grueling week of training. Even just simple breathing techniques and mediation can help restore the balance. 


What’s a good workout schedule?

A good exercise schedule consists of clearly defined goals paired with a concise time element. Working out does not need to be a rigorous boot camp, what’s important is moving at your own pace and constantly trying to improve performance. Typically, 3-5 days of exercise in a week will suffice for most. Other people even opt to exercise daily or every other day. A good workout routine also includes a proper recuperation or stretching program; or at the very least, a rest day.


What body parts to work on what days?

It highly depends on your fitness objectives. If your number one priority is strengthening your core then use exercises that are area-specific. These may include workouts that are designed to tone your abs, lower belly or glutes. If your objective is getting lean and toned legs, your exercises may include ones that target mostly your lower body. The frequency would also depend on you. For example, you could do upper body exercises twice a week and focus on the leg workouts only every Thursdays.

How do I make a fitness plan?

It all starts with a goal. It can be best to start small with weekly checklists and gradually build momentum. If you are ready to commit to a specific program, a well-designed monthly plan could very well work for you. The best part is you can continuously customize your workouts and see what types of exercises you enjoy as you go along.

Whether you are a total beginner, gym buff or a seasoned athlete, fitness regimens don’t need to be complicated and difficult to follow. When finding the right motivation to get fit and healthy, sometimes taking the first step is all it takes. Take that step now, draw out your plan and turn your fitness goal into a reality!