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How to Create an Exercise Journal

Create an Exercise Journal

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. If you can stick with physical activities you enjoy, it’s a good sign that you will be able to make exercise and physical activity a regular part of your everyday life. An exercise journal might be just the thing you need to help you get started.

An Exercise Journal Will be a big help!

Here’s What Should be Included in Your Fitness Plan

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How Much Exercise Do I Plan for?

Aim for moderate-intensity endurance activities on most or all days of the week. Try to do strength exercises for all of your major muscle groups on 2 or more days a week, but don’t exercise the same muscle group 2 days in a row. For example, do upper-body strength exercises on Monday, Wednesday, and Friday and lower-body strength exercises on Tuesday, Thursday, and Saturday. Or you can do strength exercises of all of your muscle groups every other day. Don’t forget to include balance and flexibility exercises.

Use the Activity Planner to document your ideas. Remember to update your plan whenever you work out.
Try a Clever Fox Planner – Weekly & Monthly

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Make It an Exercise Journal That Works for You

When you are deciding on your activity plans, you’ll want to:


Watch this short video for Tips for Getting Motivated


Here’s another online tool to help you get the recommended amount of endurance and strength activity during a given week. This new interactive Activity Planner from the U.S. Dept. of Health and Human Services’ Move Your Way campaign lets you build a weekly physical activity plan and then print it out. You can choose from a variety of fun and exciting endurance (aerobic) and strength exercises, personalize your activities by location and purpose, and indicate how much of each exercise you will do. Once you create your plan, don’t forget to add in balance and flexibility exercises.

Keep your Exercise Journal

Now that you have the perfect fitness plan and know exactly what workout routines you want to incorporate into your day, keep a log. Yes, keeping a journal of your activities is motivational. It can prompt us to do more or challenge us to do better. A journal. It’s probably one of the most under-rated motivational tools we can use.

Create an Exercise Journal, then Review and Update Regularly

Create a plan, Review Your Exercise Journal regularly, and Update Your Plan Periodically

Go easy on yourself. You are not alone. Adjust your plan as you progress or if your schedule changes. You may find that things like vacation or illness can interrupt your physical activity routine. Don’t get discouraged! You can start exercising again and be successful.

If you are finding that your current activities are getting easier to do, find ways to challenge yourself. You can push yourself a little further by:

Remember to check your progress monthly to see if you need to step your exercise plans up a notch!

Quick Tip

Find an exercise buddy to help keep you motivated and maintain your exercise routine. Having a standing date with a friend or family member can help you stick to your plan. Join an exercise class. You will soon look forward to exercising with your new friends.

Have fun creating your planner and keeping your exercise journal. We sincerely hope you find this information helpful and thank you for spending time with us today. Wishing you the best of health!

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Source: Go4life – a wealth of information, tips, and tools for healthy living.

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