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How to Make an Exercise Plan

Some people can plunge into a new project without planning ahead. Others find that writing a plan is helpful and keeps them on track. When it comes to motivation, the first few months are crucial.

Close-up Of A Person's Hand Writing Workout Plan In Checkered Pattern Notebook

Goal-Setting Worksheet

Your success depends on setting goals that really matter to you. Write down your goals, put them where you can see them, and renew them regularly.

older man touching his toes
Start line on the highway

Find Your Starting Point Activity Log

For a couple of weekdays and a weekend, write down how much time you are physically active (for example, walking, gardening, playing a sport, dancing, lifting weights). This worksheet can help you find ways to increase your activity.

older person's hands holding a dumbbell

How to Set Your Fitness Goals

Many people find that having a firm goal in mind motivates them to move ahead on a project. Goals are most useful when they are specific, realistic, and important to you.

Older woman making muscles with her arms and smiling
person typing on a laptop

Track Your Activities Daily Records

Build up to at least 30 minutes of moderate-intensity endurance activity on most or all days of the week. Every day is best. Use these worksheets to track your activities.

Man riding bike

Measuring Your Fitness Progress

If you’ve been exercising regularly, you’ll soon be able to tell when it’s time to move ahead in your activities. Here are some tips to help you understand when you should make your activities more challenging.

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Monthly Progress Test

Download the Monthly Progress Test below. Take the tests from the Measuring Your Fitness Progress tip sheet, record your scores, and watch your progress. Download the Monthly Progress Test Click here to download the PDF (205KB).

Group yoga class