Tools
Fitness planners, checklists and guides
Everything here works on this page with no sign-up. The planners only do plain arithmetic on the numbers you type in, the checklists save your ticks in your own browser and print cleanly, and the guide explains equipment types without brand pitches. All of it is general information, not medical advice.
Planners and estimates
Weekly Activity Planner (Check Your Week Against CDC Guidelines)Enter your own minutes for each day and see how your week compares with the CDC adult guideline of 150 moderate minutes and 2 strength days.
Progressive Overload Planner (Map Your Own Small Increases)Choose a starting load and a small increase, and see a week-by-week plan on paper. You set the numbers; the planner only adds them up and shows volume.
Rough Target Heart Rate Helper (220 Minus Age Estimate)A rough estimate of heart rate ranges for moderate and vigorous exercise using the American Heart Association 220 minus age rule, with its limits.
Printable checklists
Warm-Up and Cool-Down Checklist (Printable)A printable warm-up and cool-down checklist you can tick off before and after a workout, with a short note on easy movement and gentle stretching.
Home Workout Setup Checklist (Space, Gear and Safety)A printable checklist for setting up a home workout: space, floor, footwear, optional equipment and safety, so you can start with what you already have.
Buying guide
Exercise carries some risk, and what suits you depends on your health. If you have a medical condition, an injury or have been inactive for a long time, talk to a doctor before starting. Read the disclaimer and see how we check our guides.