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Fitness Challenge Template (FREE)

Fitness Challenge Template (FREE)

Use this free fitness challenge template to learn how to run a fitness challenge and grow your fitness business. Are you ready to transform your client’s fitness journey and take it to the next level while increasing your fitness business revenue? Then it’s time to embark on a fitness challenge! A fitness challenge can be a game-changer, providing your clients with the motivation, structure, and accountability you need to achieve your health and wellness goals.

Fitness Challenge Checklist

Looking for a fitness challenge template to kickstart your client’s fitness journey? This article provides a comprehensive guide on creating your own fitness challenge, including tips, templates, and strategies to help you achieve your fitness goals. In this article, we’ll guide you through the process of creating and implementing your very own fitness challenge template. From setting goals and choosing exercises to tracking progress and celebrating success, we’ll cover it all. So, let’s dive in and discover the incredible benefits of a fitness challenge!

And, of course, managing your fitness business online with the best gym management software and the best personal training software means that you can easily create fitness challenges, waivers, forms, fitness assessments, lead forms, registration forms, online booking, workout plans, and much more.

Exercise.com is simply the best. We were using three or four different apps or softwares to do what we can now do all in one with the Exercise.com platform.
Brandon Stroupe
Founder and President, APEC Sports Performance

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Free Fitness Challenge Template

A Fitness Challenge Template is a great way to engage members in a fun and motivational way, whether it’s for a gym, a personal trainer, or an online fitness community. Here’s a general template for creating a fitness challenge. If you’re looking for a complete solution to manage such challenges, including tracking progress, accepting payments, hosting exercise videos, and more, Exercise.com is a professional software tailored to the needs of fitness professionals. By booking a demo, you can explore how Exercise.com can help you run this and many other aspects of your fitness business through a custom branded app.

[Name of the Fitness Challenge]

Welcome to the [Name of the Fitness Challenge]! This exciting [Length of Challenge, e.g., 30-day] challenge is designed to [state the goals, e.g., help you lose weight, build strength, increase endurance, etc.]. Join us and take the first step toward a healthier you!

Start Date: [Start Date]
End Date: [End Date]

Challenge Details:

  • Duration: [e.g., 30 days, 6 weeks, etc.]
  • Categories: [e.g., Weight Loss, Muscle Gain, etc.]
  • Levels: [e.g., Beginner, Intermediate, Advanced]


  • [List any requirements for participation, e.g., gym membership, specific equipment, etc.]


  • Week 1: [Describe the activities, exercises, or tasks for the first week]
  • Week 2: [Describe the activities for the second week]
  • Final Week: [Describe the activities for the final week]

Tracking Progress:

  • [Explain how participants will track and report their progress, e.g., logbooks, mobile apps, etc.]

Rewards and Prizes:

  • 1st Place: [Describe the prize for the first-place winner]
  • 2nd Place: [Describe the prize for the second-place winner]
  • Participation Rewards: [If applicable, list any rewards for participation]


  • Registration Fee: [If applicable, state the fee and what it includes]
  • Registration Deadline: [State the deadline for registration]
  • How to Register: [Provide instructions on how to register, e.g., online form, in person, etc.]

Contact Information:
For any questions or additional information, please contact [Contact Name] at [Email Address] or [Phone Number].

[If necessary, include any disclaimers, such as reminding participants to consult with healthcare providers before beginning any new exercise program.]

Note: This Fitness Challenge Template can be customized to suit your specific goals, target audience, and challenge structure. If you are looking to professionally manage such challenges, along with other aspects of your fitness business like online booking, payment processing, and more, consider booking a demo with Exercise.com. The custom branded fitness app can provide a comprehensive solution tailored to your needs.

Read More:

Why Should You Try a Fitness Challenge?

Before we delve into the nitty-gritty details of creating your fitness challenge template, let’s first talk about why you should give it a go. Participating in a fitness challenge offers a multitude of benefits that can help you reach your desired level of fitness and beyond. Firstly, a challenge injects much-needed excitement and novelty into your fitness routine, breaking free from the monotony that can sometimes dampen motivation. Secondly, it provides a clear structure and direction for your workouts, ensuring that you stay on track and make progress towards your goals. Furthermore, a challenge can help you push past your comfort zone, encouraging you to try new exercises and techniques that you might have never considered before. Lastly, participating in a fitness challenge often comes with a built-in support system, creating a sense of camaraderie and accountability that can be incredibly motivating. Now that we’ve covered the why, let’s move on to the how of creating your own fitness challenge template.

How to Create Your Own Fitness Challenge Template

Creating your fitness challenge template starts with defining what you want to achieve. Begin by setting clear and achievable goals that are specific, measurable, attainable, relevant, and time-bound (SMART goals). Whether you want to lose weight, improve your strength, increase your flexibility, or enhance your overall fitness level, having well-defined goals will provide you with a target to aim for. Once you’ve established your goals, it’s time to choose the right exercises that will help you reach them.

When selecting exercises, consider your current fitness level, any injuries or limitations you may have, and your personal preferences. Aim for a balanced workout plan that incorporates cardiovascular exercises for endurance, strength training for muscle development, and flexibility exercises for mobility and injury prevention. Remember, variety is key to keep your workouts engaging and challenging. Now that you have your exercises sorted, let’s move on to creating a balanced workout plan for your fitness challenge.

Setting Goals: The Key to a Successful Fitness Challenge

Setting clear and specific goals is the foundation of a successful fitness challenge. Your goals should be challenging yet achievable, pushing you outside your comfort zone while still being within reach. It’s important to establish goals that are measurable, providing you with tangible markers of progress and success along the way. For example, instead of setting a vague goal like “get fitter,” aim for something more specific such as “run a 5K race in under 25 minutes” or “increase my maximum bench press by 10 pounds.” These specific goals give you something concrete to work towards and allow you to track your progress effectively.

In addition to being specific and measurable, your goals should also be attainable and realistic. Take into account your current fitness level, lifestyle, and any potential limitations. It’s important not to set yourself up for failure by setting goals that are too far out of reach. However, don’t be afraid to dream big and set goals that will truly challenge you. Strike a balance between pushing yourself and staying realistic, and remember that progress takes time and effort.

Lastly, your goals should be time-bound. Set a timeframe for achieving your goals, whether it’s a few weeks, a few months, or a year. Having a deadline creates a sense of urgency and helps you stay focused and motivated. Additionally, it allows you to break down your goals into smaller, more manageable steps, making them less daunting and overwhelming. So, grab a pen and paper, brainstorm your goals, and give yourself a target to aim for in your fitness challenge.

Choosing the Right Exercises for Your Fitness Challenge

When it comes to choosing exercises for your fitness challenge, variety is key. Incorporating different types of exercises will help you work different muscle groups, prevent boredom, and maximize your results. Start by assessing your current fitness level and any specific areas you want to target or improve. Do you want to focus on cardiovascular endurance, increase strength and muscle tone, enhance flexibility, or all of the above? Consider your goals and preferences as you select exercises that align with your fitness objectives.

If you’re new to exercise or returning after a break, start with low-impact activities such as walking, swimming, or cycling. These exercises are gentle on your joints while still providing cardiovascular benefits. As you progress, you can gradually incorporate higher-intensity exercises like running, high-intensity interval training (HIIT), or weightlifting. Remember to choose exercises that you enjoy and that suit your body and fitness level. This will enhance your adherence and motivation throughout the challenge.

Additionally, consider incorporating exercises that target different muscle groups throughout your body. Include compound movements like squats, deadlifts, and push-ups to engage multiple muscles simultaneously. This will optimize your workout efficiency and help you achieve balanced strength development. For flexibility, incorporate exercises like yoga, Pilates, or stretching routines to improve mobility and prevent injury. By selecting a well-rounded combination of exercises, you’ll ensure comprehensive fitness development and make the most of your fitness challenge.

Creating a Balanced Workout Plan for Your Fitness Challenge

Now that you’ve chosen the right exercises, it’s time to incorporate them into a structured workout plan for your fitness challenge. A balanced workout plan ensures that you’re addressing all aspects of fitness—cardiovascular endurance, muscular strength, and flexibility—while also allowing for adequate rest and recovery. When designing your plan, aim for a frequency of at least three to five sessions per week, with each session lasting between 30 to 60 minutes.

Alternating between cardiovascular exercises and strength training sessions is a good starting point for your plan. For cardiovascular workouts, choose activities that elevate your heart rate and challenge your endurance. This can include running, cycling, swimming, or even high-intensity interval training (HIIT). Aim for 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, spread across multiple sessions.

For strength training, focus on compound exercises that target major muscle groups. This helps improve overall strength and lean muscle mass. Incorporate exercises such as squats, lunges, deadlifts, push-ups, pull-ups, and shoulder presses. Start with lighter weights or bodyweight exercises, gradually increasing the load or resistance as you progress. Aim for two to three strength training sessions per week, allowing at least 48 hours of rest between each session to give your muscles time to recover and rebuild.

Lastly, don’t forget to prioritize flexibility exercises to improve mobility and prevent injury. Stretching, yoga, or Pilates sessions can be included as part of your workout plan or done on rest days. Allocate at least two to three sessions per week for flexibility training, focusing on different muscle groups and incorporating both static and dynamic stretches. Remember, a balanced workout plan ensures that you’re targeting all aspects of fitness, promoting overall health, and optimizing your progress throughout the fitness challenge.

Nutritional Guidelines for Your Fitness Challenge

As you embark on your fitness challenge, don’t overlook the importance of nutrition. A well-balanced diet plays a crucial role in supporting your physical performance, aiding recovery, and helping you achieve your fitness goals. Here are some general guidelines to keep in mind:

1. Eat a variety of whole foods: Fill your plate with a colorful array of fruits, vegetables, whole grains, lean proteins, and healthy fats. These nutrient-dense foods provide you with a wide range of vitamins, minerals, and antioxidants to support optimal health and performance.

2. Prioritize protein: Adequate protein intake is essential for muscle growth, repair, and recovery. Include lean sources of protein such as chicken, fish, tofu, eggs, dairy, legumes, and nuts in your meals and snacks.

3. Fuel your workouts: Eat a balanced meal or snack containing carbohydrates and a small amount of protein before your workouts to provide energy and support muscle function. Opt for whole-grain bread, oatmeal, or yogurt paired with fruit or a protein shake.

4. Stay hydrated: Drink plenty of water throughout the day, especially before, during, and after exercise. Water helps regulate body temperature, transport nutrients, and maintain optimal bodily functions.

5. Listen to your body: Pay attention to your hunger and fullness cues. Eat when you’re hungry and stop when you’re satisfied. Avoid restricting or depriving yourself, as this can lead to an unhealthy relationship with food.

Remember, nutrition is highly individual, and it’s important to consult a registered dietitian or nutritionist to personalize your diet to meet your specific needs and goals. Following these general guidelines, combined with a well-designed workout plan, will help fuel your fitness challenge and maximize your overall results.

Tracking Progress: Using Technology to Monitor Your Fitness Challenge

Tracking your progress throughout your fitness challenge is not only rewarding but also essential for staying accountable and making adjustments along the way. Luckily, we live in a digital age where there are plenty of technological tools available to help you monitor your progress conveniently and accurately.

One of the most common and accessible tracking tools is a fitness tracker or smartwatch. These devices offer features such as step tracking, heart rate monitoring, and calories burned estimation, giving you real-time feedback on your activity levels. Additionally, many fitness apps and websites enable you to log your workouts, track your nutrition, and set goals. They provide a comprehensive overview of your progress, making it easier to identify patterns, set new targets, and celebrate achievements. Some apps even offer community features that allow you to connect with like-minded individuals, share your progress, and provide support.

However, tracking your progress doesn’t have to be limited to technology. You can also use more traditional methods like taking measurements, progress photos, and keeping a training journal. Measuring key indicators such as weight, body measurements, or body fat percentages can provide valuable insights into your progress beyond what the scale shows. Progress photos can visually capture your physical changes and serve as a powerful motivator to keep going. Lastly, keeping a training journal allows you to record your workouts, track your performance, and reflect on your journey.

Remember, the key to effectively tracking your progress is consistency. Choose a tracking method that resonates with you and commit to using it throughout your fitness challenge. Regularly review your progress, celebrate milestones, and adjust your plan accordingly to keep moving closer to your goals.

Motivating Yourself and Others Throughout the Fitness Challenge

Motivation is the driving force behind any successful fitness challenge. However, it’s normal to experience dips in motivation along the way. To stay inspired and engaged, it’s important to identify what motivates you and proactively create strategies to maintain that momentum throughout the entire challenge.

One effective way to stay motivated is to set short-term goals or milestones within your challenge. These mini-goals provide you with a sense of accomplishment and progression, giving you something to look forward to and celebrate. For example, you could set a goal to run a specific distance or complete a certain number of strength training sessions within a given timeframe. Breaking down your larger goals into smaller, achievable milestones helps you stay focused and motivated, as each milestone reached brings you one step closer to your ultimate goal.

Another powerful motivator is accountability. Recruit a workout buddy or join a group fitness challenge to create a sense of support and camaraderie. This will motivate you to show up and put in the effort, knowing that others are counting on you. Being part of a community can also provide you with a platform to share your progress, seek advice, and celebrate achievements together. Moreover, consider sharing your fitness journey on social media or with friends and family. Regularly updating others on your progress can help you stay committed and motivated, as you become a source of inspiration for yourself and others.

Lastly, don’t underestimate the power of rewards. Treat yourself to small incentives along the way as you reach certain goals or milestones. These rewards can be non-food related, such as buying new workout gear, treating yourself to a spa day, or indulging in a relaxing massage. By incorporating rewards into your fitness challenge, you create positive associations and enhance your motivation to keep pushing forward.

Motivation is personal and can vary from person to person. Experiment with different strategies and find what works best for you. Remember, motivation is not a constant state, so be gentle with yourself during any low moments and remind yourself why you started your fitness challenge in the first place. Positive self-talk, visualization, and practicing gratitude can also boost your motivation and help you stay focused on your goals.

Overcoming Challenges and Staying Consistent in Your Fitness Journey

In any fitness challenge, there will inevitably be obstacles and challenges along the way. What sets successful participants apart is their ability to overcome these obstacles and stay consistent in their fitness journey. Here are some common challenges you may face and strategies to help you conquer them:

1. Time constraints: Many of us lead busy lives, juggling work, family, and social commitments. Finding time for regular workouts can seem challenging, but it’s not impossible. Prioritize your fitness by scheduling your workouts in advance and treating them as non-negotiable appointments. Look for time-saving options like high-intensity interval training (HIIT) workouts or dividing your workouts into shorter, more manageable sessions throughout the day.

2. Lack of motivation: We all go through phases where motivation wanes. During these times, it’s essential to have strategies in place to reignite your enthusiasm. Revisit your goals, remind yourself of why you started the fitness challenge, and seek inspiration from others who have achieved similar goals. Mix up your workouts with new exercises, try different classes, or explore outdoor activities to inject freshness and excitement into your routine.

How do you structure a fitness challenge?

  1. Define the Goal: Determine the specific fitness goal for the challenge (e.g., weight loss, increased steps, building strength).
  2. Set the Duration: Decide the length of the challenge.
  3. Choose Activities: Outline the specific exercises, activities, or habits participants will engage in.
  4. Create Guidelines and Rules: Detail the rules and how progress will be tracked.
  5. Provide Resources: Offer workout plans, nutritional guidelines, etc.
  6. Implement Tracking and Support Systems: Use tracking sheets or apps, and provide regular support and motivation.

Read More: How to Run a Fitness Challenge

What makes a good fitness challenge?

A good fitness challenge is:

  • Goal-Oriented: Clear and achievable goals.
  • Engaging: Fun and motivating activities.
  • Inclusive: Suitable for various fitness levels.
  • Well-Supported: Ongoing support and encouragement.
  • Measurable: Participants can track their progress.

How do I create a fitness challenge calendar template?

  1. Choose a Tool: Use a spreadsheet tool like Excel or Google Sheets.
  2. Outline the Challenge: Break down the challenge into daily or weekly tasks.
  3. Add Details: Include exercises, reps, sets, rest days, etc.
  4. Provide Guidance: Add links or tips for performing exercises correctly.
  5. Include Progress Tracking: Create a space for participants to record their results.

What is the best length of a fitness challenge?

The optimal length depends on the goals but typically ranges from 4 to 12 weeks. Shorter challenges (4-6 weeks) can be great for motivation, while longer ones (8-12 weeks) allow for more substantial progress.

How do you set up a step challenge?

  1. Define the Goal: Set a daily or total step count goal.
  2. Choose the Duration: Decide how long the challenge will last.
  3. Invite Participants: Encourage friends, family, or colleagues to join.
  4. Track Steps: Use pedometers, smartphones, or fitness trackers.
  5. Provide Motivation: Regular updates, encouragement, or rewards.

How to do a 6 week challenge?

A 6-week challenge could involve:

  1. Setting Specific Goals: Weight loss, muscle gain, etc.
  2. Creating a Plan: Detail workouts, nutrition, rest days.
  3. Tracking Progress: Regular check-ins, photos, or measurements.
  4. Providing Support: Regular encouragement, forums, or group chats.

How do you run a successful fitness challenge?

  • Clear Goals and Guidelines: Outline what success looks like.
  • Regular Communication: Send updates, reminders, and motivation.
  • Provide Resources: Offer guides, tutorials, etc.
  • Celebrate Success: Recognize and reward achievements.

How do you organize a wellness challenge at work?

  1. Identify the Focus: Could be fitness, nutrition, mental wellness, etc.
  2. Get Management Support: Ensure leadership is on board.
  3. Invite Participation: Encourage colleagues to join.
  4. Provide Resources and Support: Offer guidance, tracking tools, and encouragement.
  5. Celebrate Success: Acknowledge and reward participants.

How do you create a health challenge?

Follow the same basic structure as a fitness challenge, but include various aspects of health, such as nutrition, sleep, hydration, mental well-being, etc.

How do you start an activity challenge?

  1. Choose the Activity: Decide on the specific activity or set of activities.
  2. Set Rules and Guidelines: Outline the structure.
  3. Invite Participants: Friends, family, or community members.
  4. Provide Support: Regular updates, encouragement, and resources.

How can Exercise.com help me run a fitness challenge?

Exercise.com offers a robust platform tailored for fitness professionals to create, manage, and track fitness challenges. Through its custom-branded app, you can:

  • Design Challenges: Easily create challenges with specific goals and parameters.
  • Engage Participants: Provide resources, tracking tools, and communication within the app.
  • Monitor Progress: See how participants are doing, send encouragement, and make adjustments as needed.
  • Integrate Other Services: Manage other aspects of your business, like payments and bookings, within the same platform.

Exercise.com streamlines the process of running a fitness challenge, providing a professional and engaging experience for both organizers and participants. Booking a demo can help you understand how Exercise.com can be tailored to your specific needs, whether for fitness challenges or broader business management.

Jimmy Myers Relentless Sports Performance
If you want to offer an elite service for the end user you need to get with the times and use elite level software that is intuitive, visually appealing, and effective. That is exactly what Exercise.com delivers to its clients.
Jimmy Myers
Owner/Trainer, Relentless Sports Performance

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