Weekly Workout Schedule for Men and Women

Do you have health and fitness goals you’re working toward? If so, you need to add this printable weekly workout schedule for men and women to your toolkit!

In the past, have you struggled to find time to workout or have you struggled to workout consistently? If so, you definitely aren’t alone! However, the “secret” to success may not be as elusive as you think. In fact, it may be as simple as using a printable workout schedule for women and men.

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Why Use a Workout Schedule Template

Let’s talk about why you should use a weekly workout schedule, in generally and a printable workout schedule template, specifically. Depending on your personality type, you may not love the idea of the rigidity of a workout schedule, but hear me out. There are many benefits to using a good workout schedule!

For starters, using a workout schedule, for women or men, helps promote consistency. The act of working out becomes part of your established routine, like brushing your teeth. Dr. Roger E. Adams, personal trainer, doctor of nutrition, and owner of eatrightfitness, says, “The more ingrained your workout routine becomes in your normal day, the more consistent you will be.”

When you schedule something, you are setting aside time for it and are therefore, more likely to actually do it! Block out time in advance for your health and fitness using a workout schedule template so that the rest of your life can’t intrude. Go on, you deserve it! 🙂

Another reason to use a workout schedule for men or women is that it promotes balance. In other words, a good workout schedule gives you the space to plan ahead for variety. If you just go to the gym without a plan, you may end up only doing cardio or just focusing on one part of your body, over and over. Melis Edwards, M.S., running and triathlon coach, and author of “Deep End of the Pool Workouts”, says, “A scheduled workout allows you to be consistent and to develop a balanced workout of strength, flexibility, and cardio training (including interval work) each week.”

A final reason to use a workout schedule, for beginners or tried and true “gym rats,” is that it may allow you to track your progress. Tracking your progress can help you stay motivated when the going gets tough. For example, perhaps the numbers on the scale aren’t changing but you’re able to lift more weight or run faster. Even just acknowledging that you did go to the gym five times last week can make you feel good about your efforts.

So there are three reasons to use a good workout schedule. However, here’s why I think a printable, like the one in this post, makes the best workout schedule:

You don’t need cell service, Internet access, or a charged battery.
You can easily take a printable with you anywhere. This is especially important if you’re using the weekly workout schedule to track progress rather than just planning workouts.
You can place a copy of your printable workout schedule someplace highly visible so your workout schedule is well known to others in your household.

Tip: While I think printables make the best workout schedule, I do recommend also scheduling electronic calendar reminders for upcoming workouts. This is especially helpful if you tend to get caught up in tasks and lose track of time.

Workout Schedule for Weight Loss and More

You can use this workout schedule for weight loss, but losing or managing weight is definitely not the only benefit of working out regularly! What I’m trying to say is even if you aren’t trying to shed some pesky pounds, you should still make working out part of your routine. According to the Mayo Clinic, regular exercise can also help prevent or manage:

Stroke
High blood pressure
Type 2 diabetes
Depression
Many types of cancer
Arthritis
Falls

In addition to all of those great benefits, regularly working out can improve mood, self-esteem, and energy!

Printable Weekly Workout Schedule for Men and Women

This is a fully customizable weekly workout schedule. It can be used as a workout schedule for women or men, as a workout schedule for beginners or “pros,” or as a workout schedule for weight loss or any other goal. You can totally make it your own.

It includes time slots that span all 24 hours of the day and all seven days of the week. This makes it the best workout schedule template because you can use it regardless of your preferred workout time or work schedule. For example, if you work second or third shift, your preferred gym time is going to be different than mine, but this printable can still work for you!

Tip: If you’re looking for a 5 or 6 day gym workout schedule PDF, you can still use this printable. All you have to do is only schedule things over the days of the week you prefer. 😉

You can use this workout schedule for men or women to not only plan workouts but also track them. For example, write out your weekly workout schedule at the start of your week in one color, such as black ink. Then, when you actually complete a workout, write your notes in another color. You may want to note:

What you actually did for the workout. For example, maybe you planned to take a yoga class but actually ended up doing cycling.
The duration of the workout.
Calories burned, if applicable.
Any stats you may want to use for comparison such as your fastest mile or heaviest lift.

Tips on Best Workout Schedules for Beginners

When it comes to using the workout schedule for beginners, here are a few tips to keep in mind.

First, start slow. This pertains to both number of days and workout duration. In other words, start with a 3-5 day workout schedule, and don’t plan to workout for two hours at a stretch. Start much lighter and allow for rest days as your body adjusts to working out.

Second, use SMART goals when figuring out your weekly workout schedule. You can learn more about SMART goals and snag a Printable SMART Goals Template (PDF Download) here.

Third, look for ways to make working out fun. If you’re new to the gym or working out in general, try different things. You may be surprised to learn that you love Zumba or yoga.

Full Health and Fitness Journal

The printable weekly workout schedule for men and women is part of the fitness journal that is available in the shop. It also includes: Below are some of the fitness journal templates printables included: