How to write a fitness plan?
Writing a fitness program can help with success, but can be challenging for beginners, especially due to the wealth of information available. It’s not just about recording reps and weights. A fitness program consists of three main elements: cardiovascular training, weight training, and flexibility training (after specific activities). With the right motivation, organization, and effort, you can write a workable fitness program.
Assess your fitness level. Before creating a fitness program, you need to determine your current fitness level. Think about what you can and cannot do. There are many tests and assessments you can take to determine your level, but if you’re reading this, you’ve probably decided to improve your
fitness and want to make a plan.
Think about your cardiovascular health. Can you climb stairs without being out of breath? Can you easily walk short or long distances? If not, one of the goals may be to improve heart and lung function.
Think about your strengths. Can you lift 20, 30 or even 50 pounds with ease? Can you do push-ups? If not, your goal may be to strengthen your upper body.
Think about your flexibility. Can you feel your toes or even your knees when you bend over? If not, you can make increasing flexibility one of your goals.
Set measurable goals. When you’re exercising, you need a way to keep track of how far you’ve come and how far you still need to go. Here are some options:
Consider improving your fitness, such as climbing stairs without wind, or you can set a recommended weekly exercise goal of 150 minutes by walking for 30 minutes 5 days a week. Using these practical goals as a starting point will keep you motivated.
Take off a few inches. Picture your ideal body shape—perhaps your waistline from years ago—and measure your entire body to see how far you are from it. Be sure to record your measurements to track your progress. Before and after photos can be very positive.
Choose the race distance you want to run (e.g. 5K, 10K, marathon) and determine how many miles you can currently run. Slowly add miles—some programs even allow you to walk—and you’ll quickly find yourself at the finish line. 
Make a plan to achieve your goals.
Plan the days you will train, when your training plan will reach your goal, and what steps you will take to achieve it. Learn how to get 150 minutes of moderate exercise per week. If you really need a lot of time, try this 75-minute workout. Strength or resistance training is recommended twice a week, which can be added to 150 minutes of moderate exercise. Here are some suggestions:
Create the perfect schedule. It’s hard to find the time to get the job done, otherwise there wouldn’t be a few programs that can achieve great results in the shortest amount of time. Balance other responsibilities with your schedule.
Set an end date for your goal. Knowing the date of your doctor’s visit, race, wedding or reunion will help you achieve your goals. If the date is four months after tomorrow, this is the window you need to schedule.
Give yourself enough time. Depending on your goals and many other health-related factors, success may not come right away. It’s important to balance expectations with the ability to be fully committed to your career. Make sure you have enough time – results can take several months – to see positive results.