Keep this free fitness planner printable PDF on hand to make sure you’re on track to reach your goals. Take the word “no” out of your vocabulary and get fit in the new year and beyond.
Get a Free Fitness Planner to Reach Your Goals
Make your weight loss or fitness goals a reality with this easy-to-use printable fitness planner. Use this simple system to drop pounds and find the motivation to stay fit and be healthy.
This fitness planner is designed to keep track of key components that lead to weight loss: weekly workouts, daily exercise, healthy habits, and food. It is intended for someone healthy looking to start an exercise program and to improve their overall fitness.
What’s Included in The Holy Mess Fitness Planner
Here’s what’s included in our no-cost physical activity planner:
- Before and After – Take a before and after photo and track your body measurements so you can see your progress.
- Monthly Workout Planner – List exactly when you’ll do your workouts for the entire month. We’ve include space in this workout log for you to record your progress for an entire year.
- Exercise Log – Each individual workout might not seem like much, but when you add them together it results in lots of minutes spent getting healthier! You’ll feel great when you see how much you’ve accomplished. Also use this space to keep track of how heavy the weights are that you lift and how many reps (repetitions) you complete.
- Habit Tracker – From drinking water to eating more vegetables, healthy habits add up to healthy results. Use this space to track your habits and give yourself rewards when you accomplish them.
- Weight Tracker – Record your weight loss progress as the weeks go by. Time is going to pass anyway – why not spend it losing weight and getting to your goals?
- Weekly Meal Planner – Record what you will eat for breakfast, lunch, dinner, snacks and the calories in this food journal. Track how much water you drink, too.
- My Fitness Goals – What are your fitness goals for each month of the year? Record them here and you’ll see the long-term results for your hard work.
How Do I Keep Track of My Progress?
What I love about this planner is that you are recording your progress in a variety of ways. Often we get stuck looking at the number on the scale. While dropping body fat is an important goal, there are so many other benefits to exercise, like better sleep, improved cardiovascular health, confidence, and improved mood.
Record your progress with how you are getting stronger (weight you can lift and reps you can achieve), healthy habits you maintain, and more.
Print this planner to record your progress for all of 2024 or any year you choose. If you need to start in the middle of the year, this planner works for that, too. It’s undated so you can start anytime you’d like.
How Do I Stick to My Fitness Goals?
Here are some tips for sticking to your physical activity and exercise goals:
- Focus on healthy habits. Focus on what you can control. You can’t always control exactly how much weight you will lose, but you are in control of what you do each day. Track your healthy habits and watch your progress build over time.
- Plan ahead. For me, exercise doesn’t happen unless I schedule it ahead of time. Every weekend, I sit down with my calendar and plan when I will exercise in the coming week. I write it on my calendar and circle it so I can see all my workouts at a glance. (I pre-track my food and meal plan on the weekends, too.)
- Track progress over time. At first, you might not see much in the way of results, but over time you will recognize the benefits like more defined muscle, more energy, and a boost to fat loss. Don’t expect instant results. Tracking (like in this planner) will help you see progress over the long haul.
- Recognize what exercise does (and doesn’t do) for weight loss. As much as I love physical activity now and it’s an important part of my healthy lifestyle, I’ve come to realize that diet matters much more when it comes to weight loss. If your goal is weight loss, focus more on tracking and meal planning. Add exercise once you have these healthy habits established.
- Do it first, then like it. I used to hate exercise, so I avoided it at all costs. I thought I had to like it first. What I didn’t realize is that I had to DO it for awhile, and the liking it would come later. Don’t wait until you like it. That might never happen if you don’t start doing it.
- Change it up. I enjoy classes at the gym but I also enjoy walking outside for the most boost and fresh air. Try a new activity to shake things up and discover something different that you might enjoy.
Download Your Free Printable Fitness Planner Now
This fitness planner will help you stay focused during the whole year. To print, open the file in Adobe Reader’s print preview window, then print. The pages will print on 8.5 x 11 inch paper. When printing, you might need to re-align the paper settings.
Click the button below to get your copy.