Physical training or exercise is something that we usually ignore. The possibility is that you are also one of those who don’t exercise regularly and even if you exercise, there must be many people around you who don’t exercise. Many studies show that when asked, people usually reply that they don’t have time for exercise or they have strict work routines and usually return home late at night. If we dig deeper, we find out that these same people can always find time to watch television, go out to movies, or attend a concerts. This indicates the fact that lack of motivation fear of physical activity or even low self-esteem are the key causes behind no exercise routines. An exercise schedule sheet is a very effective and useful tool to keep you motivated and exercise regularly.

Key elements of a Fitness Schedule Sheet:

1. Details of the individual:
   The name of the person who is creating the fitness schedule should appear at the top of the chart. There should be some space to mention the date on which the individual started the exercise routine. This date will later help track progress or achievement of goals. This part of the schedule should also include physical details of the individual i.e. their weight, BMI, height, average blood pressure, age, and gender.
2. Name of the trainer if applicable:
   In case the individual is getting professional assistance from a physical trainer, his name should also appear on the exercise schedule sheet.
3. Expected or actual requirements:
   This part should have all the details for preparing the exercise schedule. Some people might need to lose weight with exercise whereas some would try to build muscles or upper body strength. Each individual has their own goals in mind when it comes to exercise. Whether you want to control your blood pressure by walking in the morning or you are trying to lose weight with workout routines, the specific needs and requirements should be mentioned on the exercise schedule sheet.
4. List of goals to achieve:
   Once the requirements or reasons for exercise are clear, it’s not difficult to understand what the individual wants to achieve through exercise. For instance, if you are obese, you would want to lose weight and in the goal section of the fitness schedule sheet, you will write, lose at least 10kgs in 8 weeks. Some might have the goal of bench-marking 100kgs after 3 months in their minds.
5. Selected workout routines for your goals:
   Either you hire a professional trainer or just exercise what you like; you need to specifically mention the exercises on the schedule sheet. It can be something very simple like jogging or walking in the park and it can also be a challenging activity, i.e. rock wall climbing, push-ups, or headstand. The duration of each workout routine should be mentioned here as well. If you want to make this portion explanatory, it should also include suggested sets of each exercise and expected calorie burn.
6. Specific period for each day to perform the exercise:
7. This is the final part of an exercise schedule sheet and this is where you divide available time for each exercise. It doesn’t matter how much time you can find each day but it’s important to spend it doing the right exercise that suits your requirements and goals. The possibility is that there will be more than 1 exercise that you want to do which means the allocation of time for each workout routine should be mentioned clearly in the fitness schedule sheet.

Free Fitness Schedule Templates

Click on the button below to start downloading this Fitness Schedule Template in MS Excel.

 

Practical uses of Fitness Schedule Sheet:

The first and most important use of a fitness schedule sheet is obviously to allocate available time effectively for each exercise. For instance, you can only get 2 hours of spare time each day for exercise which means you need to divide these 120 minutes according to each exercise. You can use the schedule to allocate 10 minutes for warm-up, 20 minutes of running on the treadmill at slow speed, and the next 20 minutes at medium speed. This way all the workout routines can be divided into categories for available time.

Another important use of the exercise schedule sheet is to keep track of your goals and achievements. With the use of this sheet, you don’t need to remember what your weight was when you started doing exercise, how it decreased each week what your current weight is, and how far you need to go to achieve your ideal weight. This schedule sheet will also help you keep track of all the important milestones.

Using the exercise schedule to keep you motivated and see areas of improvement is also an important use. With this sheet, you track your daily exercise routine, and every week, you can check it to see if you are following the right process or if there are no improvements in your physical health which will indicate adding more time to exercise routines or changing them entirely for achieving required goals.