Personal Trainer

Worksheets & Forms

Bundle
 Worksheets Contents
New Client In Take Workout planner
Form 2 monthly Weight
PAR- Q Form tracker
Fitness Goals Monthly Check In
Lifestyle Questionnaire Fitness Progress So
Readiness Assessment Far..
SMART Goals Upcoming fitness
Know your goal in goals: What's next for
detail you?
Body Composition Nutrition Log
Measurement Meal Planner
Workout Programs Grocery List
4 Week Beginner's Daily Self care plan
Workout Plan Daily Record
Full Body Workout RPE Scale
Upper Body Workout 2 Weekly challenges
Lower Body Workout Habit Tracker
Fitness Self Reflection Success Roadmap
Action Brainstorming Improving Self
Identifying Values Productivity
Steps Journal Terminology
Workout Log Client feedback
2 Weekly planners Training
Weekly Check In Questionnaire
Personal record sheet Commitment
(pr) Accountability
workout planner
cardio
 New Client In Take Form
Name:

Date: Date of birth:

Age: Occupation:

Address:

Phone Email:
No:

Preferred method of contact:

Do you consent to having

photos/videos of you on social media?
Current Lifestyle
Yes No
Do you smoke? If yes, how many per day?

Do you drink alcohol? If yes, how much per

week?

How many hours do you regularly sleep at night?

 New Client In Take Form (contd)
Please state below anything else that you may feel is a concern or important
information that has not been disclosed that maybe pertinent to being physically
active or working with a personal trainer.

CANCELLATION POLICY
I accept and understand that it is my responsibility to keep track of all my training
session appointments. In the event that I must cancel an appointment , I will give 24
hours notice. If I do not give 24 hours notice, my account will be subjected to the
session charge and that session may be forfeited.

Signature:
 PAR- Q Form
Physical Activity Readiness Form

If you are planning to become much more physically active than you are now, start by
answering the questions below. If you are between the ages of 15 and 69, the PAR-Q will tell
you if you should check with your doctor before you start. If you are over 69 years of age,
and you are not used to being very active, please check with your doctor.

Name:

Date: Date of birth:

Yes No
Has your doctor ever said that you have a heart condition and that
you should only do physical activity recommended by a doctor?

Do you feel pain in your chest when you do physical activity?

In the past month, have you had chest pain when you were not
doing physical activity?

Do you lose your balance because of dizziness or do you ever lose

consciousness?

Do you have a bone or joint problem (for example, back, knee or hip)
that could be made worse by a change in your physical activity?

Is your doctor currently prescribing drugs (for example, water

pills) for your blood pressure or heart condition?

Do you know of any other reason why you should not do physical
activity?

If you answered 'YES' to one or more If you answered NO honestly to all

questions, please consult your doctor questions, you can start becoming much
BEFORE you start becoming much more more physically active – begin slowly and
physically active. build up gradually. This is the safest and
easiest way to go

Signature:
 Fitness Goals
What areas would you like to improve on?

Weight loss / gain General fitness

Aerobic conditioning Muscular endurance

Muscular strength Improved flexibility

Nutrition/Diet Other:

List three main goals that you would like to achieve:

3
 Fitness Goals
Are there any physical attributes in particular that
you wish to train?

Legs Arms

Glutes Stomach

Chest Other:

What are some of the challenges that might keep you

from reaching these goals? (i.e. injuries, time, etc.)
 Lifestyle Questionnaire
Name:

Occupation: Age:

How many hours on average do you work each week?

0-15 Hours 15-30 Hours 30-45 Hours 45 Hours +

How do you spend the majority of your time at work?

Standing Sitting Driving Active

When you wake up in the morning do you feel:

Tired and find it difficult to pull Refreshed and ready to start the
yourself out of bed day

Would you say overall your life is:

Very stressful Moderately stressful Low in stress

How would you consider your current body weight?

Very
Underweight Ideal Bit overweight
overweight
 Lifestyle Questionnaire (contd)

Do you currently exercise?

Yes No

If none: any previous regular exercise?

What exercise do you enjoy?

What exercise do you like the least?

Do you ever skip meals?, if so which ones and how regularly?

Yes No

How would you describe your diet?

How much water do you drink each day?

Have you ever had a personal training session?

Yes No
 Readiness Assessment
Compared to previous attempts, how motivated are you this time to adhere to your
exercise program?

Not at all Extremely

motivated motivated

How certain are you that you will stay committed to an exercise program for the time it
will take to reach your goal?

Not at all Extremely

certain certain

Considering all outside factors in your life - work, stress, family obligations etc. - how
committed are you to adhering to a nutrition plan?

Not at all Extremely

committed committed

How is your current mental health?

Very poor Very

healthy

How is your current relationship with food?

Very poor Very

healthy

How confident are you that you can work regular exercise into your daily schedule?

Not at all Extremely

confident confident
 Steps Journal
Day 1
Total Steps:
Glasses of water:

I am feeling:
Notes:

Day 2

Glasses of water:

I am feeling:
Notes:

Day 3
Total Steps:
Glasses of water:

I am feeling:
Notes:

Day 4
Total Steps:
Glasses of water:

I am feeling:
Notes:

Day 5
Total Steps:
Glasses of water:

I am feeling:
Notes:

Day 6
Total Steps:
Glasses of water:

I am feeling:
Notes:

Day 7
Total Steps:
Glasses of water:

I am feeling:
Notes:
 Meal Planner
MONDAY NOTES

TUESDAY NOTES

WEDNESDAY NOTES

THURSDAY NOTES

FRIDAY NOTES
 weekly planner
MON TUE WED THU FRI SAT SUN
6:00 AM

7:00 AM

8:00 AM

9:00 AM

10:00 AM

11:00 AM

12:00 PM

1:00 PM

2:00 PM

3:00 PM

4:00 PM

5:00 PM

6:00 PM

7:00 PM

8:00 PM

9:00 PM

10:00 PM

11:00 PM

12:00 AM

Top 3 weekly goals Favourite Moments: Notes:

Did I achieve my top 3 goals: Yes No

 Terminology
Compound Exercise
An exercise that involves more than one joint and muscle group.
Example : Rowing , Parallel bar dips

Amrap
Doing as many reps as possible for a given exercise.
Example : 12 min amrap of doing squats x10 and push ups 10x

Tabata
HIIT workout consisting of 8 rounds of 20 sec of high intensity workout followed by 10 sec
of low intensity rest.

DOMS
Delayed Onset Muscle Soreness. Soreness you feel after a new exercise.

Isolation Exercise
An exercise that involves one joint and focuses on one muscle group.
Example : Dumbell pullovers , Lateral raise

Superset
2 exercises back to back with little to no rest between them.

Negatives
Focusing on the lengthening part of a muscle contraction.
Example : Downward part of the bicep curl.

Anabolic
The process of building up from chemical reactions that synthesize molecules in
metabolism. State of getting bigger.

HIIT
High Intensity Interval Training. Intense exercise mixed with brief low intensity rest period.
Example : Short sprint - work 8 sec / rest 10 sec - 40 sets for 20 minutes

??
??

Progressive Overload
Gradual increase of stress put on body in exercise.
Example : Increase of reps , weight , speed etc

??
??
7 days | Self care challenge

Hobby/
Sleep Exercise Water Veggies Fruits Meditation
activity

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday
 RPE Scale
RATED PERCEIVED EXERTION SCALE
RPE allows you to train to a specific intensity to meet the goals of a particular
workout. As it’s a self-determined rating,we modify RPE scale depending on your
physical / mental needs on that day to support you on achieving real goals and
feeling positive and successful on day to day basis.

10
MAX EFFORT ACTIVITY
Ultimate effort. Almost impossible to continue, completely out of
breath , unable to talk , could not do more reps or load.

9
VERY HARD ACTIVITY
Paramount effort.Struggling to maintain exercise intensity, can
barely breathe / speak a single word. Could do 1 more rep

7-8
VIGOROUS ACTIVITY
Robust effort. Borderline uncomfortable. Short of breath, can
speak a sentence, could do 2-3 more reps

MODERATE ACTIVITY
4-6 Average effort. You can maintain activity for hours. Heavy
breathig and carry a short conversation.

2-3
LIGHT ACTIVITY
Minimal effort. You can maintain activity for hours. Easy to breathe
and carry a conversation.

1 VERY LIGHT ACTIVITY

No effort. Anything other than sleeping.
SMART Goals
Specific Action Steps:

Measurable Action Steps:

Achievable Action Steps:

Relevant Action Steps:

Time Boound Action Steps:

 Body Composition Measurement
Name:

Height: Weight:
Body Mass
Index (BMI): Date:

Circumference Measurement

Site Right Left

Neck

Chest

Arms

Waist

Hips

Thighs

Calves

Waist-to-Hip Ratio:
 Workout Programs
Here you can briefly describe the fitness workout programs you
offer. Write a brief description showcasing its benefits and the
targeted goal.

4-Week Beginner's Workout Program

Write a brief description showcasing its benefits and the targeted goal.

8-Week Workout Plan to Jumpstart Your Return to the Gym

Write a brief description showcasing its benefits and the targeted goal.

8-Week Training Program - Improve Strength, Build Muscle

Write a brief description showcasing its benefits and the targeted goal.

3x Muscle Toning Arm Workouts For Women

Write a brief description showcasing its benefits and the targeted goal.

Abs Workout: How To Get The Ultimate Toned Core

Write a brief description showcasing its benefits and the targeted goal.

3x Full Body Toning Workout for Women

Write a brief description showcasing its benefits and the targeted goal.

10-Week Running Program - 5km

Write a brief description showcasing its benefits and the targeted goal.

10-Week Running Program - 10km

Write a brief description showcasing its benefits and the targeted goal.

12-Week Running Program - Half-marathon

Write a brief description showcasing its benefits and the targeted goal.
 4-Week Beginner's
Workout Program
Workout Plan
1ST WEEK 2ND WEEK 3RD WEEK 4TH WEEK

e
Day 1 Day 1 Day 1 Day 1

l
5 Rolls Up 10 Push Up 10 sec. Squats 10 Leg Raises

p
5 Ankle Reach 10 sec. Plank 10 sec. Lunges 10 Crunches
5 Leg Lifts 10 sec. Crunch 10 sec. Bicycle 5 Min Run

Day 2

x
5 Rolls Up

E
5 Leg Lifts

Day 3
5 Rolls Up
am
5 Ankle Reach

5 Ankle Reach
Day 2
10 Push Up
10 sec. Plank
10 sec. Crunch

Day 3
10 Push Up
10 sec. Plank
Day 2
15 sec. Squats
15 sec. Lunges
15 sec. Bicycle

Day 3
20 sec. Squats
20 sec. Lunges
Day 2
15 Leg Raises
15 Crunches
5 Min Run

Day 3
20 Leg Raises
20 Crunches
5 Leg Lifts 10 sec. Crunch 20 sec. Bicycle 5 Min Run

Day 4 Day 4 Day 4 Day 4

REST REST REST REST

Day 5 Day 5 Day 5 Day 5

5 Rolls Up 10 Push Up 45 sec. Squats 30 Leg Raises
5 Ankle Reach 10 sec. Plank 45 sec. Lunges 30 Crunches
5 Leg Lifts 10 sec. Crunch 45 sec. Bicycle 5 Min Run

Day 6 Day 6 Day 6 Day 6

5 Rolls Up 10 Push Up 60 sec. Squats 45 Leg Raises
5 Ankle Reach 10 sec. Plank 60 sec. Lunges 45 Crunches
5 Leg Lifts 10 sec. Crunch 60 sec. Bicycle 5 Min Run

Day 7 Day 7 Day 7 Day 7

REST REST REST REST
 Full Body Workout
Week 1
Deadlift 4 sets -10 reps
Exercise 1

e
The deadlift is a widely used compound weight exercise

l
that involves picking up a weight from the ground by

p
bending at your waist and hips and standing back up.

m
Deadlifts are highly effective at increasing functional

a
strength due to the activation of your largest lower body

x
muscles.

E Squat 5 sets -10 reps

Exercise 2

Strengthens your lower body, targeting your glutes and

quadriceps as well as core muscles.

Squats help shape up your legs and butt since it targets

the glute and inner thigh muscles

Row 5 sets -10 reps

Exercise 3

Its great for people of all fitness levels to try. Its a full
body work out targeting your quadriceps , claves ,
glutes , as well as your upper body muscles inclduing
your pecs , arms , abdominal muscles and obliques.

Rowing builds power and endurance!

 Upper Body Workout
Plan
Superset 1: Do three sets
Dumbbell bench press Incline push - ups
12 reps 12 reps

Exercise 2
Exercise 1

m p l e
E x a
Superset 2: Do three sets
Overhead shoulder
press: 15 reps
Bent over row: 15 reps
both arms
Exercise 2
Exercise 1

Superset 3: Do three sets

Biceps curl: 10 reps Triceps extension: 10
reps
Exercise 2
Exercise 1
Lower Body Workout
Plan
Dumbbell Squat
Sets Reps RPE Rest

3 10 6 45 Sec

m p l e Lateral Lunge

a
Sets Reps RPE Rest

x
3 12 7 45 Sec

E Sets

3
Reverse Lunge
Reps

15
RPE

7
Rest

45 Sec

Glute Bridge
Sets Reps RPE Rest

3 10 8 45 Sec

Camel
Sets Reps RPE Rest

3 10 8 45 Sec
 Fitness Self Reflection
Today I'm feeling:

I was most consistent with my workout routine when:

The biggest barrier to interfere with my workout routine was:

Action steps to resolve that barrier:

What went well last week:

Even better if:

The physically activity I really enjoyed doing with my family this week was:

I need support with:

Exercising this week made me feel:

The one thing I found challenging this week in my fitness journey:

The one thing I'm looking forward to next week in my fitness journey:
 Action Brainstorming
Use this worksheet to brainstorm new ideas to move you closer to a goal or habit change. Do your best to
come up with the full 5 actions or behaviours - one for each box below - completing the worksheet in any
order. Remember this is brainstorming, so just because you write it down doesn't mean you have to do it -
we're just looking for potential ideas to move you forwards! To wrap up this exercise, circle the actions you
like the look of - or WILL do!
My goal is:

Thinking about my goal, I need to

Start doing: Stop doing:

Continue doing: Do more:

Do less: Do differently:
 Workout Log
WEEK MONTH

TARGET

M T W T F S S

Week 1: Muscle:

Weight: Chest:

Body Fat: Waist:

BMI: Hips:

Arm:

Week 4: Muscle:

Weight: Chest:

Body Fat: Waist:

BMI: Hips:

Arm:
Weekly Planner Week:

Monday Tuesday Wednesday

Thursday Friday Saturday

Notes:
 Weekly Check In
Week 1 2 3 4 5 6 7 8 9 10 11 12

Energy Levels
0 1 2 3 4 5 6 7 8 9 10
Very Hard Very Easy

Hunger Levels
0 1 2 3 4 5 6 7 8 9 10
Very Hard Very Easy

Stress Levels
0 1 2 3 4 5 6 7 8 9 10
Very Hard Very Easy

Recovery
0 1 2 3 4 5 6 7 8 9 10
Very Hard Very Easy

Sleep
0 1 2 3 4 5 6 7 8 9 10
Very Hard Very Easy

Digestion
0 1 2 3 4 5 6 7 8 9 10
Very Hard Very Easy

Energy Levels
0 1 2 3 4 5 6 7 8 9 10
Very Hard Very Easy
Personal record sheet (pr)

Week 1 Week 2

Exercise: Exercise:

Reps: Reps:

Duration: Duration:

Week 3 Week 4

Exercise: Exercise:

Reps: Reps:

Duration: Duration:

Week 5 Week 6

Exercise: Exercise:

Reps: Reps:

Duration: Duration:

Week 7 Week 8

Exercise: Exercise:

Reps: Reps:

Duration: Duration:
 workout planner
Date: Week:

Time: Month:

Workout Day: 1 2 3 4 5 6 7

Exercise Reps Set 1 Set 2 Set 3 Set 4

Weight: Body Fat:

BMI: Arm:

Waist: Muscle:

Hips:
cardio workout planner
Date: Week:

Time: Month:

Workout Day: 1 2 3 4 5 6 7

Calories
Exercise Duration Speed Intensity Distance
burned

Weight: Body Fat:

BMI: Arm:

Waist: Muscle:

Hips:
monthly Weight tracker
Month:

Weight: Body Fat: Hips:

Total
BMI: Waist: inches
lost:

Month:

Weight: Body Fat: Hips:

Total
BMI: Waist: inches
lost:

Month:

Weight: Body Fat: Hips:

Total
BMI: Waist: inches
lost:

Month:

Weight: Body Fat: Hips:

Total
BMI: Waist: inches
lost:
Monthly Weight
Tracker
Month:
 Monthly Check in
What goals have I achieved this month?

What goals are still unmet at the end of this month?

What goal will I tackle next month?

What is working in the coaching sessions?

What is not working in the coaching sessions?

What would make the sessions better?

Fitness Progress So Far..
What have you put the most effort into during the last few weeks?
(If you’ve been showing up, even just a little, it means you’ve been working on something. So jot that down and remind
yourself of where your focus and energy has been)

What are you most proud of from the last few weeks?
(Here we’re looking for daily wins. Like having a good breakfast on your busiest morning. Or making a smart eating
decision in a tricky situation. You’ve done something to be proud of. Now’s the time to call it out.)

How will you celebrate for the great work you've put in (in a healthy way)?
(Think about how you’ll celebrate your progress, even if it’s just a small reward that supports your goals)

What more would you have liked to accomplish?

(Everyone thinks this kinda stuff... Let’s get it down on paper, and then let it go. Write down what you wanted to get
done… but didn’t)

What next thing can you do to move past what you think you ‘should’ have done, and
keep you moving forward?
(Think about the next step you can take, right now, to stay on track)
 Upcoming fitness goals:
What's next for you?
Looking ahead to the next few weeks, what are you most looking forward to?
In other words, what are you excited about? Looking forward to? Ready to tackle?

Knowing what you’re about to work on, what advantages do you think you have
that’ll make progress more likely?
Tune into your own unique abilities. What ‘superpowers’ do you have that can help you in your efforts?

Knowing what’s coming up in the next few weeks, what things are likely to stand in
your way?
Consider the things that might prevent your progress

How can you prepare, right now, to make sure those things don’t get in your way?
Having listed things that might stand in your way, think about how you’ll prevent them from sabotaging you. How can
you avoid obstacles before they happen?
 Nutrition Log
Breakfast
Macro-nutrient Serving Size List Food Item & amount
Carbs

Protein

Fat

Lunch
Macro-nutrient Serving Size List Food Item & amount

Carbs

Protein

Fat

Dinner
Macro-nutrient Serving Size List Food Item & amount
Carbs

Protein

Fat
Grocery List

DAIRY PRODUCE MEATS

BAKERY

CANNED FROZEN OTHERS

 Daily
Self-care Plan
Date:

Today's Focus Priorities List

My Reminder

Goals for My Mind

Goals for My Body

 Daily Record
Day: Mon Tue Wed Thu Fri Sat Sun

Did you achieve your small act of self-control to meet your goal today?

If yes, how did you achieve your small act of self-control to meet your goal today?

If no, what obstacles did you face?

How easy / hard was it for you to meet your goal today?

0 1 2 3 4 5 6 7 8 9 10
Very Hard Very Easy

What did you feel when you failed, or what happened during the day?

What went well today?

What can you do better tomorrow?

 Weekly challenge
Complete 3 sets of 10-15 reps per exercise

Monday No Equipment.Fat burning strength and cardio

45 minute total body strength training
30 minute Core and Abs training

Tuesday Sit ups 20 x

Push ups 15 x
Crunches 20 x
Planks 45 seconds

Wednesday 20 minutes intense cardio

15 minutes kickboxing
30 minute Core and Abs training

Thursday Squats 20 x
Glute bridges 15 x
High knees 20 x
Calf raises 45 seconds

Friday Tricep dips 20 x

Sit ups 15 x
Crunches 20 x
Push ups 45 seconds

Saturday
Yoga

Sunday
Yoga
 Habit Tracker
SUN MON TUE WED THU FRI SAT
DATE

TEXT

TARGET

RESULT

NOTE

SUN MON TUE WED THU FRI SAT

TEXT

TARGET

RESULT

NOTE

SUN MON TUE WED THU FRI SAT

TEXT

TARGET

RESULT

NOTE
 Client feedback
I enjoyed the training session today.

I learnt something new today.

The coach / trainer made the session interesting.

The coach / trainer explained things clearly.

I knew what I needed to develop today.

The training focused on relevant skills.

The coaching / training session was well planned.

I would want to do this training session again.

I would recommend this coaching / training session to others.

Further Comments:

what went well

How can the training session be improved?

If you have any additional comments please use the space below:
Training Questionnaire

1 What is/are your fitness goals?

2 Why is this goal important to you?

3 Have you tried to achieve that goal in the past?

4 What type of physical activity do you do regularly, if any?

5 How much sleep do you get per day?

6 What's your daily nutrition like?

7 What type of exercise do you enjoy?

8 What would your perfect fitness program look like?

9 What’s your idea of a “Good Coach / Trainer”?