Build Your Weekly Workout Plan

A practical planning guide from CC Wellness Journey. Use it to choose your next step, organize your week, and make room for recovery.

1. Start with your real week

Write down when you can move, where you will be, and what equipment you have. Choose activities you enjoy and a starting point that fits your current ability.

2. Give each session a purpose

Movement: choose an activity such as walking, cycling, or another option you enjoy.
Strength: set aside time to practice exercises appropriate to your experience and ability.
Recovery: leave room for rest and adjust the plan when you need it.

3. Use this weekly template

Monday: __________ Time: __________
Tuesday: __________ Time: __________
Wednesday: __________ Time: __________
Thursday: __________ Time: __________
Friday: __________ Time: __________
Saturday: __________ Time: __________
Sunday: __________ Time: __________

4. Review and adjust

At the end of the week, ask: What did I complete? What felt manageable? What got in the way? Choose one adjustment for next week instead of trying to change everything.

A general activity benchmark

The CDC recommends at least 150 minutes of moderate-intensity activity each week and muscle-strengthening activity on at least two days for adults. You can spread activity across the week. Some activity is better than none; build from your own starting point.

This template is general education, not an individualized exercise prescription. If a health condition, injury, pregnancy, or recovery affects exercise, discuss appropriate activity with your healthcare professional.

Source: CDC Adult Activity Overview

Want help making it your own?

Explore Coaching Services or email Clifford about your goals. Prefer to learn independently? Browse Wellness Resources.