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Fitness Session Plan Template (FREE)

Fitness Session Plan Template (FREE)

Posted by Tyler Spraul, Certified Strength and Conditioning Specialist® (CSCS®) on July 14, 2023 — Updated on December 3, 2023

Get this free fitness session plan template for personal trainers to create fitness session plans for clients.

Fitness Session Plan Template

Our free fitness session plan template serves as a roadmap to help you learn how to design workouts for clients and learn how to keep personal training clients motivated, ensuring that they stay on track and achieve their fitness goals. Be sure to use our free personal training workout templates alongside of the best workout plan creator software so that maybe you can even make some money and sell workout plans online.

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Discover how to create an effective fitness session plan with our easy-to-use gym session plan template. 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 session plans, waivers, forms, fitness assessments, lead forms, registration forms, online booking, workout plans, and much more.

Use the Exercise.com workout plan creator to create your workout plans.

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Then mark them for sale online so you can sell workout plans easily and quickly.

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Run fitness challenges, create online workout groups, do distance training, and of course, sell workout plans online, all right within the Exercise.com platform.

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Free Fitness Session Plan Template

A Fitness Session Plan is vital for both fitness professionals and their clients to have a clear, structured workout session. Here’s a general template that can be tailored to individual needs and preferences. For fitness professionals like gym owners, personal trainers, online fitness coaches, and others looking to manage workout plans, bookings, payments, and more in an efficient way, Exercise.com is a great software solution. By booking a demo with Exercise.com, you can discover how this all-in-one platform can be customized to suit your professional needs through a custom branded fitness app.


Instructor/Trainer: [Name]
Client: [Name]
Date: [Date of the Session]
Location: [Location of the Session]

Session Focus/Goals:
[Describe the primary focus or goals of this session, e.g., strength building, flexibility improvement, cardiovascular endurance, etc.]

Warm-Up: (Duration: [e.g., 5-10 minutes])

  • Exercise 1: [Name of Exercise] – [Reps/Time]
  • Exercise 2: [Name of Exercise] – [Reps/Time]

Main Workout: (Duration: [e.g., 40 minutes])

  1. [Exercise Group/Phase 1]
  • Exercise 1: [Name of Exercise] – [Sets] x [Reps] – [Weight/Resistance]
  • Exercise 2: [Name of Exercise] – [Sets] x [Reps] – [Weight/Resistance]
  1. [Exercise Group/Phase 2] (Optional)
  • Exercise 1: [Name of Exercise] – [Sets] x [Reps] – [Weight/Resistance]
  • Exercise 2: [Name of Exercise] – [Sets] x [Reps] – [Weight/Resistance]

Cool Down & Stretching: (Duration: [e.g., 5-10 minutes])

  • Stretch 1: [Name of Stretch] – [Time/Duration]
  • Stretch 2: [Name of Stretch] – [Time/Duration]

Notes & Observations:
[Include any specific notes, observations, or feedback for the client, such as areas for improvement, accomplishments, or modifications needed for future sessions.]

Next Session Plan/Goals:
[Outline what the next session will focus on or any homework/exercises for the client to work on independently.]

Client Signature: ___________ Date: ______________
Trainer Signature: ______________
Date: ______________

Note: This template is a general guideline and can be customized to fit the specific needs and preferences of the client and trainer. If you’re a fitness professional looking for an integrated platform to manage fitness session plans, client tracking, online booking, payments, and more, consider booking a demo with Exercise.com. It’s designed to run your entire business through a custom branded fitness app, providing a professional solution tailored to the unique needs of the fitness industry.

Why You Need a Fitness Session Plan Template

Creating a fitness session plan template is crucial for a variety of reasons. Firstly, it helps you stay organized and focused during your workouts. With a template in place, you have a clear structure and direction to follow, preventing any aimless wandering from exercise to exercise. Moreover, a session plan template helps you keep track of your progress over time. By logging your workouts and monitoring your achievements, you can identify patterns and make adjustments to optimize your results. Additionally, having a session plan template allows you to easily track your performance and ensure that you are consistently challenging yourself.

How to Create an Effective Fitness Session Plan Template

When designing a fitness session plan template, there are a few key elements to consider. First and foremost, you need to determine your specific goals and objectives. Are you looking to build strength, increase endurance, lose weight, or improve flexibility? Understanding your desired outcomes will help you tailor your session plan accordingly. Next, think about the time frame of your workout and how many sessions you plan to include per week. This will help you allocate the appropriate amount of time for each exercise and incorporate sufficient rest periods.

Additionally, it’s important to consider the types of workouts you want to include in your session plan template. Is your focus on cardio exercises or resistance training? Perhaps you want to incorporate a mix of both for a well-rounded routine. By diversifying your workouts, you can target different muscle groups and maintain interest and motivation. Remember to also include warm-up and cool-down exercises to prepare your body for the workout and promote proper recovery.

The Importance of Structuring Your Fitness Sessions

Structuring your fitness sessions is crucial for optimizing your results and preventing injuries. When designing your session plan template, it’s important to establish a logical progression of exercises. Start with a comprehensive warm-up that includes dynamic stretches and mobility exercises to prepare your muscles and joints. Then, gradually increase the intensity of your workout by incorporating compound movements and targeting major muscle groups. Finally, finish off with a cool-down, consisting of static stretches and relaxation techniques to promote recovery and reduce muscle soreness.

Additionally, structuring your fitness sessions allows you to effectively manage your time and energy levels. By allocating specific time blocks for different exercises, you can ensure that each workout is well-balanced and sufficiently challenging. Moreover, structuring your sessions helps you avoid overworking certain muscle groups, allowing for proper recovery and preventing overuse injuries. Remember, a well-structured session plan template ensures that every minute of your workout is utilized efficiently and effectively.

Key Components of a Successful Fitness Session Plan Template

A successful fitness session plan template comprises several key components that ensure a comprehensive and effective workout. Firstly, warm-up exercises are essential to prepare your body for the upcoming physical exertion. Dynamic stretches, such as leg swings and arm circles, help increase the range of motion and activate your muscles. Additionally, incorporating mobility exercises, like hip openers and shoulder mobility drills, can improve joint mobility and prevent injuries.

The main workout portion of your session plan template should prioritize strength training, cardiovascular exercises, or a combination of both, depending on your goals. Include a variety of exercises that target different muscle groups and challenge different energy systems. This diversity will prevent boredom and provide overall fitness benefits.

Lastly, cool-down exercises should be included to transition your body from exercise mode to a relaxed state. Static stretches can help lengthen your muscles and increase flexibility, while relaxation techniques, such as deep breathing or a brief meditation, can promote mental and physical relaxation. Incorporating these key components in your session plan template ensures a well-rounded workout.

Setting Goals and Objectives for Your Fitness Sessions

Setting goals and objectives for your fitness sessions is an essential step in achieving your desired outcomes. Clearly defining what you want to achieve with each workout helps maintain focus and motivation. Setting goals can be as simple as completing a certain number of repetitions or reaching a specific weight for an exercise. Alternatively, you may have broader objectives, such as running a certain distance or improving your overall endurance.

When setting goals and objectives, it is important to be realistic and specific. Set achievable targets that align with your current fitness level and gradually progress from there. Additionally, make sure your objectives are measurable, allowing you to track your progress over time. This will not only help you stay motivated and committed but also allow you to celebrate your achievements along the way.

Understanding Your Clients’ Needs and Abilities for Personalized Session Plans

If you are a personal trainer, understanding your clients’ needs and abilities is crucial for designing personalized session plans. Each individual has unique fitness goals, preferences, and limitations. By taking the time to assess your clients’ needs and abilities, you can develop session plans that are tailored to their specific requirements, ensuring maximum results and client satisfaction.

Conducting a thorough client assessment is a vital first step in customizing session plans. This may involve evaluating their current fitness levels, considering any injuries or health conditions, and understanding their exercise preferences. By gathering this information, you can create session plans that prioritize their goals and address any limitations or concerns. Remember, personalized session plans not only optimize results but also enhance the overall training experience for your clients.

Incorporating Different Types of Workouts into Your Fitness Session Plan Template

When designing a fitness session plan template, it is important to incorporate different types of workouts to challenge your body in various ways. This diversity not only keeps your workouts interesting but also helps prevent plateauing and overuse injuries. By incorporating a mix of resistance training, cardiovascular exercises, and flexibility training, you can achieve a well-rounded and balanced fitness routine.

Resistance training is essential for building strength and toning muscles. By including exercises that target major muscle groups, such as squats, lunges, and bench presses, you can improve muscle definition and overall body composition. Cardiovascular exercises, on the other hand, help improve cardiovascular fitness and burn calories. Incorporate activities such as running, cycling, or swimming to elevate your heart rate and challenge your endurance.

Additionally, don’t forget to include flexibility training in your session plan template. Stretching exercises, yoga, or Pilates can help improve joint mobility, increase flexibility, and reduce the risk of injuries. By incorporating these different types of workouts, you can achieve a well-rounded fitness routine that targets various aspects of your overall health and fitness.

Tips for Designing a Well-balanced and Varied Workout Routine

Designing a well-balanced and varied workout routine is essential for maintaining interest, optimizing results, and preventing overuse injuries. Here are some tips to help you create a session plan template that meets these criteria:

1. Incorporate different exercise modalities: Include a mix of cardiovascular activities, resistance training, flexibility exercises, and balance-focused workouts to challenge your body in different ways.

2. Vary intensity levels: Alternate between high-intensity workouts and lower-intensity recovery sessions to challenge your body while also allowing for adequate rest and recovery.

3. Rotate workout formats: Change up your workout formats between circuits, interval training, HIIT workouts, or steady-state cardio to keep your sessions engaging and maintain motivation.

4. Focus on different muscle groups: Ensure that each workout targets different muscle groups to prevent overuse injuries and create a well-rounded physique.

5. Mix up your equipment: Utilize a variety of exercise equipment, such as dumbbells, resistance bands, stability balls, or kettlebells, to add diversity to your workouts and challenge your body in new ways.

By implementing these tips into your session plan template, you can design a well-balanced and varied workout routine that keeps you motivated and ensures optimal results.

The Role of Warm-up and Cool-down Exercises in a Fitness Session Plan

Integrating warm-up and cool-down exercises into your fitness session plan template is essential for both performance and injury prevention. Warm-up exercises help prepare your body for the upcoming workout by increasing blood flow to your muscles, raising your core body temperature, and improving joint mobility. By warming up, you can enhance your overall performance and reduce the risk of injuries.

When designing your warm-up, include dynamic stretches that activate the major muscle groups you will be targeting during your workout. Perform movements that mimic the exercises you will be doing, gradually increasing the intensity and range of motion. For example, if you plan to do squats, start with bodyweight squats, and slowly progress to deeper squats or squats with light dumbbells.

Cool-down exercises play a vital role in transitioning your body from exercise to a state of rest and recovery. Incorporate static stretches that elongate the muscles you worked during your session. Holding these stretches for 20-30 seconds can help reduce muscle soreness and improve flexibility over time. Additionally, including relaxation techniques, such as deep breathing or meditation, can help ease your body and mind into a state of relaxation and recovery.

Tracking Progress and Making Adjustments to Your Session Plans

Tracking your progress and making adjustments to your session plans is essential for long-term success and continuous improvement. By monitoring your achievements, you can identify areas of improvement, maintain motivation, and make necessary modifications to optimize your results.

Keep a workout journal or use a fitness app to record each session’s details, including the exercises performed, weight lifted, sets, and reps. Tracking your progress helps you identify trends and patterns in your performance, allowing you to assess what is working and what needs adjustment. For example, if you notice that your strength has plateaued in a particular exercise, you may need to increase the weight or switch to a different variation to continue challenging your muscles.

Remember, adjustments to session plans should not only focus on increasing intensity but also consider other factors such as rest and recovery. Pay attention to your body’s signals and adjust your session plans accordingly. Adequate rest periods, proper nutrition, and sufficient sleep are equally important for achieving optimal results.

Ensuring Safety and Injury Prevention in Your Fitness Sessions

Safety should always be a top priority in fitness sessions. When designing your session plan template, it is crucial to incorporate measures that ensure safety and prevent injuries. Here are several guidelines to follow:

1. Start with a proper warm-up: Begin each session with a dynamic warm-up to increase blood flow and prep your muscles for the upcoming workout.

2. Use proper form and technique: Focus on maintaining proper posture and alignment during all exercises to reduce the risk of injury. If needed, seek guidance from a qualified professional.

3. Gradually progress: Increase the intensity, duration, or resistance gradually over time to allow your body to adapt to the demands of the training and minimize the risk of overuse injuries.

4. Modify exercises when necessary: If you have any pre-existing injuries or limitations, modify exercises to suit your abilities. Listen to your body and avoid pushing through pain or discomfort.

5. Pay attention to recovery: Allow sufficient rest periods between sessions and ensure proper nutrition and hydration to support your body’s recovery processes.

By following these safety guidelines, you can create a safe and injury-free environment for your fitness sessions.

How to Motivate and Engage Clients through Effective Session Plans

Motivating and engaging clients is crucial for maintaining their commitment to their fitness journey. By incorporating effective session plans, you can keep your clients motivated, driven, and excited about their workouts. Here are some strategies to consider:

1. Set achievable goals: Help clients set realistic and attainable goals. Break them down into smaller milestones to celebrate along the way, providing a sense of accomplishment.

2. Vary exercises and formats: Keep sessions interesting by incorporating different exercises, formats, and training modalities. This prevents boredom and challenges clients in new ways.

3. Provide progress tracking: Regularly assess clients’ progress, track their results, and provide feedback. Seeing tangible improvements can boost motivation and encourage them to push harder.

4. Offer positive reinforcement: Provide verbal encouragement, praise their efforts, and acknowledge their achievements to create a supportive and motivating environment.

5. Incorporate interactive elements: Include partner exercises, group challenges, or gamified workouts to foster camaraderie and friendly competition among clients.

By utilizing these strategies in your session plans, you can create an engaging and motivating experience for your clients, leading to long-term success and client retention.

Utilizing Technology and Apps to Enhance Your Fitness Session Plans

In today’s digital age, technology and fitness apps can be valuable tools in enhancing your fitness session plans. Fitness apps offer a range of features that can optimize your workouts, provide motivation, and track your progress. Here are some ways to utilize technology to enhance your session plans:

1. Workout tracking: Many fitness apps allow you to log and track your workouts, making it easy to monitor your progress, set goals, and review past performances.

2. Exercise libraries: Look for apps that provide comprehensive exercise libraries with proper form instructions and video demonstrations. This ensures that you are performing exercises correctly and effectively.

3. Goal setting and reminders: Utilize apps that allow you to set goals and receive reminders to stay on track. Having reminders will help you remain consistent and committed to your session plans.

4. Virtual trainers and programs: Some apps offer virtual trainers and pre-designed workout programs based on your goals and preferences. These programs can provide structure and guidance for your session plans.

5. Community support: Join online fitness communities or use apps with social features that allow you to connect and interact with like-minded individuals. This can provide additional support, motivation, and accountability.

By incorporating technology and fitness apps into your session plans, you can access a wealth of resources to create fitness session plans.

Read More: How to Make a Fitness App

How do you plan a fitness session?

  1. Identify the Goal: Determine the client’s specific fitness goal.
  2. Assess Fitness Level: Understand where the client is starting.
  3. Choose Exercises: Select exercises that align with the goal.
  4. Structure the Session: Plan warm-up, workout, cool-down.
  5. Provide Guidance: Include detailed instructions and form tips.
  6. Plan Progression: Consider how the session fits into the larger fitness plan.

What are the 7 steps in creating a fitness plan?

  1. Set Goals: Define short-term and long-term goals.
  2. Assess Current Fitness Level: Conduct an initial assessment.
  3. Choose Activities and Exercises: Select exercises that align with goals.
  4. Create a Schedule: Outline when and how often to work out.
  5. Include Nutrition and Recovery: Plan for diet and rest.
  6. Implement the Plan: Start working according to the plan.
  7. Monitor and Adjust: Regularly review and modify as needed.

How do I create a fitness calendar template?

You can use tools like Excel, Google Sheets, or specific fitness planner apps:

  1. Outline the Month/Week: Create rows for days and columns for activities.
  2. Add Workouts: Insert specific exercises, sets, reps, etc.
  3. Include Rest Days: Mark days for rest and recovery.
  4. Add Notes: Include tips, motivational quotes, or nutritional reminders.
  5. Provide Tracking: Create spaces to log results or feelings.

What are the 4 steps of a fitness plan?

  1. Assessment: Determine current fitness level and goals.
  2. Planning: Outline specific exercises, frequency, intensity, and duration.
  3. Implementation: Execute the plan.
  4. Monitoring: Regularly check progress and make necessary adjustments.

What are the 5 steps to planning a fitness program?

  1. Assessment: Same as above.
  2. Goal Setting: Define what you want to achieve.
  3. Planning: Detail the plan.
  4. Implementation: Put the plan into action.
  5. Evaluation: Reflect on successes and areas for improvement.

What are the 3 basic steps of an exercise program?

  1. Designing: Plan according to goals, fitness level, and preferences.
  2. Executing: Follow the plan consistently.
  3. Evaluating: Assess results and make changes if needed.

What are the 3 things should a fitness plan include?

  1. Specific Exercises: Activities that align with goals.
  2. Schedule: Frequency, duration, and intensity of workouts.
  3. Nutrition and Recovery Plan: Diet and rest to support overall fitness.

What is the formula used in creating a fitness plan?

There’s no single formula, but a comprehensive approach often includes:

  • Understanding Goals: Knowing what the client wants to achieve.
  • Assessing Fitness Level: Understanding where they are starting.
  • Creating Custom Plans: Tailoring exercises, intensity, frequency to individual needs.
  • Monitoring and Adjusting: Regular feedback and adjustments.

What should every fitness plan include?

  • Clear Goals: What is to be achieved.
  • Structured Workouts: Specific exercises, sets, reps.
  • Recovery Strategy: Includes rest days and potentially physical therapy or stretching.
  • Nutritional Guidance: Diet to support fitness goals.

How do I make a workout spreadsheet?

  1. Choose a Tool: Excel or Google Sheets.
  2. Create Columns and Rows: For days, exercises, sets, reps, weight, etc.
  3. Fill in Details: Add specific exercises and guidelines.
  4. Add Progress Tracking: Space to log results or feedback.

Is there a workout planner app?

Yes, several apps can help with workout planning, like MyFitnessPal, JEFIT, or Strong. Additionally, custom-branded apps like those offered by Exercise.com provide a professional solution for trainers.

What do you write in a fitness planner?

  • Workout Details: Specific exercises, sets, reps.
  • Goals: Short-term and long-term.
  • Progress Notes: Observations, feelings, results.
  • Diet Information: Meal planning or tracking.
  • Rest Days: Recovery strategies.

What are the 4 pillars of fitness?

  1. Strength: Building muscle and strength.
  2. Endurance: Cardiovascular and muscular stamina.
  3. Flexibility: Range of motion in joints.
  4. Balance and Stability: Coordination and control over body movements.

What are the 4 main fitness concepts?

  1. Strength Training: Building muscle.
  2. Cardiovascular Training: Enhancing heart and lung fitness.
  3. Flexibility: Stretching and range of motion.
  4. Nutrition and Recovery: Supporting the body with proper fuel and rest.

What is a fitness training plan?

A fitness training plan is a detailed guide to achieve specific fitness goals. It includes exercises, schedules, intensity, nutrition, recovery, and regular assessments.

How do you create a workout plan for clients?

  1. Understand Their Goals: Talk about what they want to achieve.
  2. Assess Fitness Level: Conduct a fitness assessment.
  3. Create Customized Workouts: Tailor exercises, intensity, etc.
  4. Provide Resources: Offer guidance, support, and tools to succeed.
  5. Monitor Progress: Regular check-ins and adjustments.

How can Exercise.com help me create my fitness session plans?

Exercise.com provides a comprehensive platform for fitness professionals, enabling you to:

  • Create Custom Plans: Tailor workouts to individual clients.
  • Offer Video Demonstrations: Show proper form and technique.
  • Track Client Progress: Monitor results within the platform.
  • Communicate and Engage: Keep clients motivated and informed.
  • Integrate Other Business Functions: Manage payments, scheduling, and more.

Exercise.com’s custom-branded app streamlines the process of planning, delivering, and monitoring fitness sessions, making it a valuable asset for trainers, gym owners, and other fitness professionals. Booking a demo can help you explore all the features tailored to your specific needs.

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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Tyler Spraul is the director of UX and the head trainer for Exercise.com. He has his Bachelor of Science degree in pre-medicine and is an NSCA-Certified Strength and Conditioning Specialist® (CSCS®). He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life.
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