Keeping track of your personal workout routines can help you stay motivated, according to the Weight-Control Information Network. A chart can help you monitor your progress and ensure you are working out every part of your body and not just focusing on one area to the exclusion of another. Although you can use a printable template for your workout chart, creating your own chart enables you to have information pertinent only to you. After you create your weekly chart, make several copies to use for the weeks to come.
Step 1
Jot down the information you want to include on your weekly personal chart. Include body measurements such as hips, chest, thigh, calves, upper arms, neck and waist, as well as body weight. Add both cardiovascular and strength training workouts to your list if applicable. Other information you may wish to include is type of equipment used, water consumption, weight amounts, reps, distance and time. Set goals as you prepare to make your chart.
Step 2
Use a blank, unlined notebook or set up your worksheet on your computer. Use the long side of your notebook or the landscape setting on your computer program to give you the most room. Divide the paper or computer file into eight vertical columns. Leave a 1- to 2- inch space along the bottom of the paper. Label the top of the first column "Exercises" and the top of each subsequent column with the days of the week.
Step 3
Draw five horizontal lines across the column lines to create a grid. Along the first column on the left-hand side of the paper or file, write the words "cardio," "upper body," "lower body," and "abs." Change the categories to fit your personal workout plan.
Step 4
Write or type the word "measurements and goals" in the 1-inch blank space on the bottom of your workout chart. List the body parts you desire to measure with a blank line next to each word. Make a section for water consumption and weight. Draw a short line in the lower right-hand corner of the page or file for "date."
Tips and Warnings
- Fill in your chart directly after a workout session to accurately record your exercise. Look back at your chart at the end of the week and analyze whether or not you met your goals. Save your charts from week to week. Keep your charts in a notebook or designated computer file.
- Consult your doctor before beginning an exercise program.
Things You'll Need
- Unlined notebook
- Computer spreadsheet program (optional)
Member Comments