Physical Fitness Plans

How to Write a Physical Fitness Plan

If you want to reach your goals, you have to have a plan.  It’s the same for fitness.  Here’s how to write a plan to get where you want to go.

  • Include your fitness goals, make them specific and set a date to reach your goal.  An example might be, “By the end of 90 days, I want to be able to lift 100 lbs in the bench press (2 set of 10 reps each).
  • Use the FITT formula:  Frequency (how often you do the activity) Intensity (at what level you will be working) Time (how long you will work out each session) Type (what type of fitness activity you will be doing)
  • Always include a warm-up and a cool down.  A warm up should include a heart warm-up, five to ten minutes of an easy physical activity to get the blood pumping to your muscles.  Then stretch for the muscles you will be using.  A cool down is five to ten minutes of reduced physical activity followed by stretching the muscles you just used.  This lowers your chances of injury and reduces muscle soreness after a workout.
  • Include aerobic exercises three to five times per week.  This would be any type of exercise that would raise your heart rate into your target range.
  • Include resistance exercises.  This would be any type of exercise that would develop muscular strength or muscular endurance. Do resistance exercise two to four days a week with a day of rest in between.
  • Include flexibility training at least once a week.  This would be any type of exercises/stretches that move body parts through a full range of motion.

If this sounds like a lot of work, there are many workout programs available that have done the work for you.  Beachbody has workout programs that include all parts of a fitness plan for every level of fitness.

Author: Sue Kauffman

Health and PE teacher in Central PA. Exercise, fitness and nutrition junkie. Married, two teen girls (pulling out hair daily). Love to ballroom dance. Beachbody customer and coach. e-mail me at

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