How to Start a Fitness Journal: Tips, Templates, and Prompts

For instance, squats will exercise your quadriceps and gluteal muscles at the same time. Lunges are another good example of this kind of exercise. Start with a weight that you can lift comfortably 12–15 times (whether that’s on a machine or free weights) and move the joint through its full range of motion. Breathe out when you lift the weight and in when you lower it. Aim for around 30 minutes of conditioning after your warm-up.

Explore these niches below to determine what kind of fitness center you’d like to open. Kaylee Cahoon, the creator and owner of SMARTCore Method in Franklin, Tennessee, says that starting a fitness enterprise must come from love and passion, or you won’t last very long in the industry. The cubital tunnel is located in the elbow and encases the ulnar nerve.


Men should do classic push-ups from the plank position. Keep in mind that balance and strength decrease as you age. This can limit your ability to exercise or make injuries more likely, and harder to heal. But, by exercising with caution and a little guidance, you can improve these things through exercise. If you’re over 50 or have health issues — like high blood pressure, heart problems, dizzy spells, or arthritis — talk to your doctor first. Remember, the only way you’re going to know if you’re improving and if your program works is if you’re recording the data.

If you can build muscle at 3,000 calories, but you’re eating 4,000 calories, you’ll put on a pound or two of fat per week along with your muscle. #4) Change up the time between sets – if you’re doing 3 sets of 5 reps of a really heavy weight, it’s okay to wait 3-5 minutes between sets – you’re focusing on pure strength here.

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This “ballistic” stretching can tighten the muscle or, worse, cause injury. You might work out your legs and back first, for instance. Squats, for example, use your legs but also your gluteal and core muscles, and should be done early in the workout. Prioritize exercises that use several muscle groups at once. Also, do exercises that use multiple joints before those that use one joint. A low-intensity version of your exercise should do this. If you are riding a bike, for example, take a leisurely ride for a few blocks.

As a fitness trainer, you should be able to perform emergency first aid if needed. Your body needs to use lots of calories to rebuild the muscle that was broken down during the strength training workouts. Our bodies use calories to facilitate a process known as protein synthesis, which is the process of muscle hypertrophy. It’s easier to stick to an exercise routine if you enjoy your workouts.

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What Should I Measure for Weight Loss Progress? (Your Food)

This trains not only the strength but the reflexes to use those muscle motions in the 0.1 second when you trip on a wall or rail in mid-air and come tumbling down. All it takes is one weak muscle getting pulled to ruin your day. For you to stay safe and minimize the damage and injury from stumbles and falls, you need to be as fit as you can afford to be . After doubling the reps for each exercise (2×20), add another full set to your workout (3×20; you may have to temporarily reduce reps on that final set back down to 10 or less). Activities like yoga, lacrosse, boxing, swimming, and running will keep your body in peak physical condition and ready for anything. Pilates aims to strengthen muscles while improving flexibility, and postural alignment.

But, if you only want to build muscle, stick to strength training exercises. Then, use your priorities to set specific goals for yourself. For example, your goal could be to lose 5 pounds in a month or to bench-press 250 pounds within 3 months. Start slowly, then gradually increase your goals so you don’t push yourself too hard and get fed up. The goal of keeping a fitness journal is to stay motivated, track your progress, and achieve your fitness goals. By recording your workouts, meals, and other relevant information, you can identify patterns, track your progress over time, and adjust your approach to optimize your results. Additionally, a fitness journal can serve as a source of inspiration and accountability, helping you stay committed to your goals even when the going gets tough.

Be sure to note how you felt during the workout, such as any discomfort or pain, as this can help you identify areas that need improvement. A fitness journal can help you set and achieve specific fitness goals by breaking them down into smaller, measurable steps and tracking your progress towards each one. With a fitness journal, you can set specific, achievable goals and break them down into smaller, measurable steps that you can track over time.

But what exactly is a fitness journal, and how can it help you on your fitness journey? In this post, we’ll explore the benefits of fitness journaling and how it can help you achieve your goals. We’ll offer ideas for what to include in your fitness journal, a fitness journal template to make tracking easy, and prompts to help you reflect on your progress and adjust your approach. Whether you’re just starting out or looking to take your fitness to the next level, this post is designed to help you make the most out of your fitness journal. A fitness trainer leads and instructs individuals or groups on proper exercise techniques, form, and routines, monitoring progress and offering motivation and resources when needed. Fitness trainers demonstrate various movements and safe alternatives to minimize the risk of injury while helping people reach fitness and health goals. Fitness trainers may also teach group fitness classes, coordinate routines, and develop exercises.