27+ Workout Schedule Templates

How to Create a Workout Schedule

Want to learn how to make a workout schedule that's worth complying? We'll teach you how it's done in just seven steps, see the instructions below.

1. Get Ideas from Established Programs

As much as you want to keep your sample schedule original and personal, it'll be very tempting to get ideas from well-known programs such as Tony Horton's P90X or Shaun T.'s Insanity. While it's not wrong to do this, it is strongly encouraged that you simply get ideas and not replicate these programs. Also, it is said that you should personalize your workout schedule according to your personal timetable to prevent scheduling conflicts.

2. Choose Between Cardio or Resistance Training

When planning to create a workout schedule, you have the option of focusing more on cardio exercises, resistance training, or a combination of both. If you're more into weight loss and endurance building, you can create a daily schedule that leans more towards cardio. On the other hand, resistance or weight training is for those who prefer muscle building on top of losing weight.

3. Determine the Duration

Some workout schedules last eight weeks while others last three months depending on the goal of the individual and the intensity of their desired program. Always determine how long your workout schedule will last, this can actually help in motivating you to reach out for your fitness goal. The tendency of not having an endpoint is that it is more likely to result in the individual losing interest or motivation to keep going.

4. Decide on the Frequency

In contrast with the duration, the frequency refers to the number of times the individual wishes to workout in a week or in a month depending on their convenience. Determine whether the workout schedule consists of daily or weekly schedule with a cheat day on specific and regular periods. To help you in determining the duration and frequency, you can always look at the calendar as your reference.

5. Brainstorm with a Workout Buddy

If you've got someone or multiple people who'll be joining you in your workout program, you might want to get them involved in creating the event schedule. If you don't have a workout buddy but you plan to hire a personal trainer, you can also let them help you in your workout schedule. Doing this can help motivate you to construct a schedule that will work perfectly for you and your companions.

6. Stick to a Convenient Time

Specify a workout time rather than just focus on the days, this can help you in preparing yourself physically and psychologically. As much as possible, you would want to stick to a fixed or regular time to help you to comply with it religiously. If you also wish to monitor the duration of each workout session, you can also make use of a personal timesheet.

7. Include Baseline and Target Measurements

Last but not least, it would be best to include a section for you to write your baseline, target, and final measurements. These include but are not limited to your weight, waistline, body mass index, etc. If your simple schedule is intended for long-term use, add these sections either after two weeks or at the end of each month. Doing this can help you in creating a comparison chart and keep track of your progress.