How To Create Your Own Workout Chart

When you lack the motivation to work out, or have been working out the wrong way, you're not going to see results. Heading to the gym and aimlessly stepping on an elliptical, or lifting a few weights on an irregular basis, won't help you lose weight or build up strength. By creating a comprehensive workout chart, you can exercise with a purpose. You'll see your progress and know exactly which types of exercises to tackle each day to achieve your workout goals.

Step 1

Purchase a calendar with large spaces for each day, or use a pencil to section a blank piece of paper into days like a calendar. This allows you to plan rest days, as well as a workout routine.

Step 2

Schedule cardiovascular activity at least five days a week. The Centers for Disease Control and Prevention recommend at least 30 minutes of cardio activity each day, or at least two hours and 30 minutes a week. Be specific when charting your activity. Instead of writing "cardio" on a specific day, write "15 minutes running on the treadmill and 15 minutes dancing." Vary your workouts, so you don't become bored.

Step 3

Select days to do strength training; the CDC suggests you should do strength training exercises at least twice a week. When planning your strength training workout, keep in mind that you may need to rest certain muscle groups after strenuous workouts. Plan one or two major muscle groups for each strength training session, like working your chest, shoulders and arms on Monday, your legs and glutes on Wednesday and your core on Friday.

Step 4

Leave certain days blank as rest days, for light activity only. If you have a particularly strenuous workout on Friday, use Saturday as a rest day and fill in "light walking" or "meditation" or low-impact exercise instead. This gives your body and muscles time to heal without causing you to completely halt your efforts.

Step 5

Post the chart somewhere that you'll see it often. If necessary, add notes about your workout on the bottom of the chart. For instance, if you need a reminder on how to do lunges properly, print a diagram from the Internet, or write a few notes on the form so that when you tackle lunges, you remember to do them safely and efficiently.

Step 6

Track your workouts using the chart. Check off each day as you fulfill your workout requirements; this can be a motivating factor in your daily fitness efforts. You can also offer yourself small rewards for staying on track.