Create Home Fitness Training Plans And Get The Fitness-Snowball Rolling

Blueprints are essential for building a house right? Well fitness training plans are equally important for building the body of your dreams. And if you do your fitness training at home then plans are especially crucial. They'll keep you on track and motivated in the face of many possible distractions.

This page is designed as a guide to help you build your very own fitness training plans. It contains...

If you read and use the information below you'll benefit tremendously.

  • You'll have clear plans that will help you build a stronger, sexier, more energetic body.
  • You'll have free exercise plans
  • And you'll be able to do it all at home!


What Do You Want? - Set Your Training Goals

As with any planning, the question, "What Do You Want?", comes before everything else. It is the source of your training goals. And training goals drive every single decision that go into your fitness training plans, so it's worth getting them right.

From our experience, the best training goals are:

  1. Clearly understood / Specific
  2. Believable
  3. Time-bounded
  4. Measurable

Some examples are...

  • "I will drop my BMI by 2 points before 31st December this year"
  • "I will reduce my body fat %age from 20% to 17% before the first day of Summer next year"
  • "I will increase my bench-press 1RM to 180lb (82kg) by the 20th February"

Try writing out your own goals, making sure they meet all 4 of the above requirements.

If your goals sound too vague like...

"I would like to be more fit"

...then read about the components of fitness training. They will transform your goals into something concrete and measurable.


Start Your Fitness Training Plans With A Strong Foundation

Like anything in life, it's important to know the basics. They reinforce whatever it is that you're doing. It's exactly the same with home fitness training. If you stick to the basics while building your plans, success will be yours for the taking.

Design your plans with the principles of fitness training in mind. This will make them rock solid and ensure you get your desired results.


There Are Different Types Of Fitness

There are many different types of fitness training. And they each help your body in different ways. To build true fitness, your plans need to cover these...

Your fitness training plans also need to give you the right quantity of training too...

Below are some guidelines from the American College of Sports Medicine. These are very helpful because they tell you how much of each type of exercise you need to do.

ACSM guidelines

Do moderately intense cardio 30 minutes a day, five days a week
Do vigorously intense cardio 20 minutes a day, 3 days a week
Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.
Flexibility training a minimum 2 to 3 days per week holding each stretch for 10 to 30 seconds to mild discomfort; 3 to 4 repetitions per stretch.

Note: These are minimum guidelines for healthy adults under the age of 65. If you can do more then definitely do.

Adults over the age of 65 should be doing an extra set of strength-training exercises to maintain their bone and muscle tissue.

They should also be doing some balance exercises, to help prevent falls etc.


Measuring and Testing

Achieving your goals is all about getting from your start position (A) to your end position (B).

When you set your training goals, you have a clear picture of exactly where B is. You know, for example, that you've got to have X% body fat by a certain time.

But you don't necesarily know where position A is. You may not know exactly what your body fat %age is right now. That's where measuring and testing comes in. Before you start your fitness training plans you should do a physical fitness assessment. This will give you a clear picture of where you are now and what you need to do to reach your goal.

You should also assess your fitness at regular intervals to make sure your training is working properly. If it's not, you need to know so you can change it.

Putting It All Together - Step by Step

Still with us? Excellent!

Now we're going to show you how to put all of that information into something that you can call a plan. You're going to use several pieces of paper for this so it's worth storing them in a folder. Have your folder with you when you do your workouts so you can fill in the blanks.

Before you start, download these excel spreadsheets to help build your fitness training plans.

Step 1.

Write down your goal on a piece of paper and put it in the folder.

Step 2.

Open the spreadsheet titled workout-planner.xls. This is what you will plan and track your resistance workouts on. Notice that an example workout has been filled in.

Fill the workout planner out with your own exercises. Don't worry about making mistakes, you'll learn which exercises go well together as you go along.

The best workout plan for starting out will

Once you're finished making 3 workouts, print them and put them in your folder.

As you do each workout over the coming 3 weeks, fill in the information in the "actual" column. This will allow you to track your progress and improve over time.

Step 3.

Open the spreadsheet titled aerobic-planner.xls. This is what you will plan and track your aerobic workouts on.

Create several aerobic workouts to give yourself a bit of variety. Once you've written a few down, print off the sheet and put it in your folder.

As you complete each aerobic workout...

  • Take note of your heart rate 4 times throughout
  • Take note of your total time taken.

Step 4.

Open the spreadsheet titled flexibility-planner.xls. Use it to plan a few stretch sequences. Again, we've done an example for you. Write your own, print them off and put them in your folder. Make sure the stretches work all the major muscles in your body.

Step 5.

Open the spreadsheet workout-schedule.xls and print off 2 copies of it. This is a tri-weekly planner. We think this is a good amount of time to plan ahead for. It's not too far in the future and it also gives you good variety. You get to keep things fresh because you repeat steps 2-4 again in 3 weeks.

With the first copy of your workout schedule...

  • Fill in which days you plan to do your workouts over the next 3 weeks. Use the ACSM guidelines to help you.
  • The first week has been filled in as an example.

With the second copy...

  • This is a record for what you actually did. Leave it blank until you do the actual workouts.
  • Note down which workout/stretching routine/aerobic session you did.



  • In the first few weeks of using your fitness training plans, take it easy. Prepare your body for what's coming. There's plenty of time to work hard once you've become accustomed to them.
  • Even if you stray from your fitness training plans it's important that you hop right back on again. It's not worth throwing your plans out the window just because you missed a few workouts.
  • At times it may seem as though you aren't getting anywhere. But gradually, you will see vast improvements in the way you look and feel. It's easy to doubt your plan while you're staring in the face of a tough gut-ripping workout. But if you stick through it, you'll realise afterwards that you did the right thing.




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