{"product_id":"stronger-12-week-fitness-planner-workout-log","title":"Stronger. 12-Week Fitness Planner \u0026 Workout Log (Printable Fitness Planner)","description":"\u003cp\u003e\u003cstrong\u003eStart with one week on paper.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eA new plan often starts as a lot of ideas at once: a new routine, new gear, every day from Monday. Stronger. starts with a pen. You don't need to plan all 12 weeks tonight. Do one thing:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eOpen the first weekly plan.\u003c\/li\u003e\n\u003cli\u003eWrite down which days you'll move this week, and what you'll do. A walk counts.\u003c\/li\u003e\n\u003cli\u003eStop there.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eThat's the first page. Then, as you go, you write down what you actually did.\u003c\/p\u003e\n\u003ch2\u003eGym, home or walking\u003c\/h2\u003e\n\u003cp\u003eIt works for the gym, home workouts or walking. No gym? Three beginner starter workouts are included: two full-body bodyweight routines and a walk-interval session.\u003c\/p\u003e\n\u003ch2\u003eThe basics, up front\u003c\/h2\u003e\n\u003cp\u003eWeekly activity targets from the US Physical Activity Guidelines, how to progress, and an effort (RPE) scale, so you have a simple way to note how hard a session felt.\u003c\/p\u003e\n\u003ch2\u003eWhere you're starting\u003c\/h2\u003e\n\u003cp\u003eWrite down your why and your goals, your starting point and measurements (at the start and weeks 4, 8 and 12), and keep a progress photo log if you want one. The fitness check has 8 simple tests you repeat at weeks 1, 4, 8 and 12.\u003c\/p\u003e\n\u003ch2\u003eTwelve weeks, written down\u003c\/h2\u003e\n\u003cp\u003eA 12-week overview and 12 weekly plans, each with a habit tracker for water, sleep, protein, steps and stretching. Then 36 workout logs for strength sets, reps and weight, cardio, effort, energy and notes, plus a cardio \u0026amp; walk log and a personal records page.\u003c\/p\u003e\n\u003ch2\u003eCheck in every four weeks\u003c\/h2\u003e\n\u003cp\u003eProgress checks at weeks 4, 8 and 12, two weekly meal planners, a grocery list, and a 12-week reflection at the end.\u003c\/p\u003e\n\u003ch2\u003ePrint four weeks at a time\u003c\/h2\u003e\n\u003cp\u003eIt's an instant PDF, 67 pages, US Letter size. Print four weeks at a time and keep them on a clipboard, or fill it in on a tablet. It's yours to keep, re-download and reprint as often as you like, so you can start a new 12 weeks whenever you choose.\u003c\/p\u003e\n\u003cp\u003eFor a simple daily habit log after week 12, \u003ca href=\"\/products\/small-wins-undated-habit-tracker-wellness-journal\"\u003eSmall Wins.\u003c\/a\u003e pairs well. Any two guides get 25% off at checkout, no code needed (through Nov 30). \u003ca href=\"\/pages\/find-your-guide\"\u003eFind your guide with the 30-second quiz\u003c\/a\u003e.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eFor general fitness tracking only; not medical advice. Check with your doctor before starting a new exercise program if you have a health condition, are pregnant or have been inactive.\u003c\/em\u003e\u003c\/p\u003e\n\u003ch2\u003eWhat's inside (67 pages, US Letter, instant PDF)\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003eThe basics: weekly activity targets from the US Physical Activity Guidelines, how to progress and an effort (RPE) scale\u003c\/li\u003e\n\u003cli\u003eMy Why \u0026amp; goals, starting point \u0026amp; measurements (start, weeks 4, 8, 12) and a progress photo log\u003c\/li\u003e\n\u003cli\u003eFitness check: 8 simple tests at weeks 1, 4, 8 and 12\u003c\/li\u003e\n\u003cli\u003e3 starter workouts: two full-body bodyweight routines and a walk-interval session\u003c\/li\u003e\n\u003cli\u003e12-week overview, 12 weekly plans with habit trackers (water, sleep, protein, steps, stretching)\u003c\/li\u003e\n\u003cli\u003e36 workout logs (strength sets, reps \u0026amp; weight, cardio, effort, energy, notes)\u003c\/li\u003e\n\u003cli\u003eProgress checks at weeks 4, 8 and 12, a cardio \u0026amp; walk log and a personal records page\u003c\/li\u003e\n\u003cli\u003e2 weekly meal planners, a grocery list and a 12-week reflection\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eWho it's for\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003eAnyone who wants a plan for the new year on paper, or for any other 12 weeks: you write in your own start date\u003c\/li\u003e\n\u003cli\u003ePeople who'd rather write their sets, walks and notes on a clipboard than open another app\u003c\/li\u003e\n\u003cli\u003ePeople who work out at home or walk, not only at the gym, and anyone who'd like a few starter workouts for weeks with no plan\u003c\/li\u003e\n\u003cli\u003eAnyone who likes a regular check-in, every four weeks, instead of guessing\u003c\/li\u003e\n\u003cli\u003ePeople who want their workouts, a few daily habits and a weekly meal plan in one place\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eIt's probably not for you if\u003c\/strong\u003e you want an app that times your sets and counts your reps, a coach-written training program, or a nutrition plan. This is a printable planner and log; the starter workouts are a simple place to begin.\u003c\/p\u003e\n\u003ch2\u003eFAQs\u003c\/h2\u003e\n\u003ch3\u003eDo I need a gym?\u003c\/h3\u003e\n\u003cp\u003eNo. It works for the gym, home workouts or walking, and three beginner starter workouts are included: two full-body bodyweight routines and a walk-interval session.\u003c\/p\u003e\n\u003ch3\u003eIs it dated? Can I start in January?\u003c\/h3\u003e\n\u003cp\u003eThe pages are laid out by week (weeks 1 to 12), not by calendar date, so you can start in January or whenever suits you. Print it again for your next 12 weeks.\u003c\/p\u003e\n\u003ch3\u003eWhat is the fitness check?\u003c\/h3\u003e\n\u003cp\u003e8 simple tests you do at weeks 1, 4, 8 and 12, so you have your own notes to compare. Skip any that don't suit you.\u003c\/p\u003e\n\u003ch3\u003eWhat's the best way to print it?\u003c\/h3\u003e\n\u003cp\u003ePrint four weeks at a time and keep them on a clipboard. Or fill it in on a tablet. It's US Letter size.\u003c\/p\u003e\n\u003ch3\u003eIs this medical advice?\u003c\/h3\u003e\n\u003cp\u003eNo. It's for general fitness tracking only. Check with your doctor before starting a new exercise program if you have a health condition, are pregnant or have been inactive.\u003c\/p\u003e\n\u003ch3\u003eHow do I get it, and can I pair it with another guide?\u003c\/h3\u003e\n\u003cp\u003eIt's an instant PDF download: the link is on the page right after checkout and is also emailed to you. Re-download and reprint it as often as you like. Any two guides get 25% off at checkout, no code needed (through Nov 30). \u003ca href=\"\/products\/small-wins-undated-habit-tracker-wellness-journal\"\u003eSmall Wins.\u003c\/a\u003e pairs well for a simple daily habit log.\u003c\/p\u003e\n","brand":"Log Off. Live Well.","offers":[{"title":"Default Title","offer_id":50772954972217,"sku":null,"price":3.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0831\/0934\/7385\/files\/stronger-12-week-fitness-planner-workout-log-lifestyle-oct31.png?v=1793421202","url":"https:\/\/logofflivewell.com\/products\/stronger-12-week-fitness-planner-workout-log","provider":"Log Off. Live Well.","version":"1.0","type":"link"}