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How to Make a Workout Chart

author image Jill Lee
Jill Lee has been working as a Web writer since 2007. Her favorite topics include fitness, nutrition, pets, gardening and technology. She also works as a medical transcriptionist. Lee is currently pursuing a degree in health information management at Western Nebraska Community College.
How to Make a Workout Chart
A workout tracker hanging on the fridge. Photo Credit Gustavo Toledo/iStock/Getty Images

If you're like the majority of Americans, you're probably not getting enough exercise. Only 20.6 percent of adults in the United States meet the recommended guidelines for aerobic and muscle-strengthening activity, according to the Centers for Disease Control and Prevention. Making and filling out a workout chart can help you stay motivated and track your progress as you work toward your fitness goals. Creating your own chart as opposed to working with a pre-made template allows you to track exactly what's important to you. Your chart can be as minimal or as thorough as you choose.

Step 1

Mark out a grid on blank or graph paper leaving enough space in each column and row to record information. If you prefer an electronic version, begin with a blank sheet in a spreadsheet program.

Step 2

Skip a row at the top and write the exercise names in the first column on your grid. Include whatever exercises you plan to do, such as walking or jogging a specific distance or for a certain time, weightlifting exercises or other specific strengthening or flexibility exercises.

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Step 3

Write the dates in the first row of your chart, skipping the first cell above the column where you wrote the exercises you'll perform.

Step 4

Record your completion data in the cell next to each aerobic exercise under the corresponding date. For a specific cardio routine, you might simply want to place a check in the box to indicate that you completed the workout. Alternatively, write down the number of minutes you engaged in the activity, the distance you covered or the approximate amount of calories you burned.

Step 5

Split the boxes for weight training exercises in two with a diagonal line. Record the weight you used on the left side of the line and the number of repetitions you completed on the right side of the line.

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