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Free Printable Exercise Chart Templates [PDF, Word, Excel]

    The most significant challenge anyone faces when it comes to working out consistently is finding the time. With so many responsibilities, nobody can blame people for skipping a workout or two. But with some discipline, even a 30-minute workout done every week can make a difference in your health. In this article, we’ll provide you with an exercise chart you can use to schedule your workouts.

    What is an exercise chart?

    Exercise Chart
    Exercise Chart

    Exercise charts are a great way to track your progress in a fitness program. They can also be used to help you stay motivated, especially if you have a goal that you want to achieve.

    Exercise charts are available at many gyms and fitness centers but can also be customized for home use. You can create your own exercise chart by printing out a blank one and filling in the spaces with your workout goals, exercise routines, and progress notes.

    Exercise Chart Templates

    Exercise Chart Templates are pre-designed formats used by individuals, fitness enthusiasts, or trainers to track and monitor their exercise routines, progress, and goals. These templates provide a structured framework for recording various exercises, sets, repetitions, and other relevant details to create a comprehensive exercise log. Exercise Chart Templates assist in organizing and tracking workout sessions, enabling individuals to stay consistent, measure progress, and achieve their fitness objectives.

    Exercise Chart Templates assist individuals in tracking and monitoring their exercise routines, providing a systematic and organized approach to fitness tracking. By using these templates, individuals can maintain consistency in their workouts, track progress, and identify areas for improvement. Exercise Chart Templates facilitate goal setting, help in measuring performance, and serve as motivational tools to stay accountable and focused on achieving fitness objectives. These templates are valuable resources for individuals, fitness enthusiasts, or trainers seeking to optimize their training, monitor progress, and maintain a structured record of their exercise activities.

    Printable Exercise Chart

    One of the best ways to keep track of your workouts is by using a printable exercise chart. These charts come in several different varieties and can be customized to suit any fitness level or specific goals.

    The most common printable exercise chart type is one with spaces for each day of the week and columns for each week of the month. This lets you track how much time you spend exercising each week and how many days you work out. Some charts also include spaces for recording how many miles or kilometers you ran or walked each day, along with weight loss goals and other important information about your workout routine.

    Building your exercise routine

    It’s time to build your exercise routine.

    You should start by considering what kind of exercise you want to do, how often you want to do it, and how long each session should last. Then, make a schedule that fits your lifestyle.

    Here are some tips for building your exercise routine:

    Create your schedule

    The first thing you need to do when you want to create an exercise routine is to think about what exercises you want to do. You can choose from various exercises and activities like yoga, pilates, running and walking, etc. Once you have chosen an activity, decide how long it will take to complete it and what days will be best suited for it.

    For example, if you have chosen swimming as your preferred activity, decide when it is best suited for your schedule. You should also consider factors like weather conditions because if it rains heavily or snows during that time, then there is no point in pushing yourself too hard just because it suits your diary!

    In addition to this, think about whether the activity needs any special equipment or not and whether there are any limitations on your mobility.

    Think about the specifics

    Another thing you need to consider is what you want to achieve from your workout routine. Is your goal weight loss? Do you want to build muscle mass? Or do you want to feel good about yourself by exercising regularly? Once you know your specific goal, it will be easier to design a workout plan to help you achieve it. For example, if weight loss interests you most, consider doing exercises that help burn fat, such as cardio routines or high-intensity interval training (HIIT).

    Consider your health conditions and limitations.

    Next, think about any medical conditions or injuries that might affect any workout routines that you intend on following. If certain exercises cause pain in certain areas, then avoid them completely until they heal completely. Similarly, if certain exercises cause strain on joints, then avoid these as well until they heal completely. 

    Check out your gym

    Before you start any new workout routine, it is important for you to check out your gym or health club first. This way, you will be able to know what equipment is available at the place and how many people are working out there. You will also get a sense of how many people go there regularly and how busy it gets during peak hours.

    Think about your workout and rest scheme

    It is also important for you to think about how long it takes for each exercise session and how much rest time it takes between each set of exercises. Also, think about what exercises will be done first and last to avoid fatigue.

    Change it up

    One of the most common mistakes people make when designing their exercise routines is sticking to only one type of exercise for too long. This will lead to boredom and eventually give up on exercising altogether. To avoid this problem, it is important to vary your workout routine so that you stay energized with the same exercises. You can try increasing or decreasing the frequency and duration of each workout session or adding new types of exercises, such as swimming or running.

    Tips for creating your own exercise chart

    Creating an exercise chart is a great way to ensure that you get the exercise you need. It is also a way to keep track of your progress. Here are some tips for creating your own exercise chart:

    Step 1: Change the layout of the page

    In Microsoft Word, create a new document and choose A4 as your paper size. The objective is to make an exercise chart that can be printed on regular 8.5 x 11-inch paper. You can adjust the margins and font size to suit your preference.

    Step 2: Insert a table

    To make an exercise chart, you need to insert a table first. Go to the Insert tab and click on Table. From there, you can choose different layouts for your Table depending on what kind of information you want to put inside it. For this template, I chose 12 columns by 13 rows as it will allow me to have enough space for all my exercises without having too much empty space around them. Click OK when done.

    Step 3: Create Your Aerobic Workout Schedule

    Create an Excel spreadsheet with columns for days of the week, time, duration, intensity level, and heart rate zones. You may also include notes or comments in this section. For example, type in “Rest day” or “Light walk.” This will help you easily track your progress while giving reminders when it is time to rest or take it easy during exercise sessions since fatigue slows down recovery time after workouts and makes it harder for muscles to repair themselves fully. Make sure that all of your workouts are logged into this schedule so that everything is clear about which days you did what type of workout and how long each took place in total.

    Step 4: Create your strength workout schedule

    Create a table with twelve columns and three rows. Name each column according to the day of the week. The first row will serve as the header, while the second row will be used for scheduling your exercises.

    Step 5: Create your flexible workout schedule

    Make sure that each exercise has its own column for each day of the week. For example, if you want to do yoga on Tuesdays and Thursdays, then create two columns for each day of the week for yoga. Then, fill in the days with different activities, such as walking or jogging, on Tuesdays and Thursdays, respectively. You may also want to include strength workouts like push-ups or sit-ups in between yoga sessions. The key is that you should be able to fill up most of the days with different activities so that there are no gaps left on any particular day of the week.

    Benefits of exercising regularly

    There are many benefits to exercising regularly, but here are a few of the most important:

    Weight loss: When you exercise, you burn calories. The more intense the activity, the more calories you’ll burn. This can help you lose weight.

    Heart health: Regular exercise reduces your risk of heart disease and stroke, according to the American Heart Association (AHA). It also strengthens your heart and lungs.

    Mental health: Exercise can help reduce symptoms of depression, anxiety, and other mental health issues, according to the Mayo Clinic. This is because physical activity releases chemicals in the brain that make people feel good. It also helps increase energy levels and self-esteem.

    Better sleep: Exercising before bedtime can make it easier for you to fall asleep and get a better night’s rest, according to Harvard Medical School. This is because it increases melatonin production — a hormone that helps regulate sleep cycles — by as much as 300 percent!

    FAQs

    How do I make a workout plan chart?

    To make a workout plan chart, sketch out each week and days of the week. Map out your workout splits by muscle groups or cardio/strength training over the week. Enter set exercises, reps, weights, distances etc. Keep rest days. Indicate light vs heavy days. Use a spreadsheet or physical calendar.

    What is the 20 20 20 group exercise?

    The 20 20 20 group workout divides students into 3 stations for strength, cardio and core activation for intervals of 20 seconds work and 20 seconds rest, repeating times. It allows for group cross-training while regulated by a structured timer.

    How do I structure my own workout program?

    To structure your own program: Establish your goals, schedule with consistent days per week, incorporate progressive overload principles, follow exercise order best practices, balance muscle groups, allow for adequate recovery, commit to the plan’s completion as designed prior to changing variables.

    What is the 5 10 20 workout plan?

    The 5 10 20 workout plan entails 5 minutes of warm up, followed by 10 minutes of strength training, then finish with 20 minutes of cardio. It is a quick efficient full body workout fitting within restricted schedules. The time fractions can also be doubled for extended training sessions.

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    Betina Jessen

    Betina Jessen

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