Imagine transforming your health and fitness without ever leaving your chair. Sounds too good to be true? Think again. Welcome to the world of chair exercises, where age is just a number and fitness is accessible to all. Today, we’re diving into a 30-day challenge that’s revolutionizing the way we think about staying active. Whether you’re a senior looking to maintain independence, recovering from an injury, or simply seeking a convenient way to boost your health, this program is your ticket to a stronger, more flexible you. Let’s uncover the secrets of how a simple chair can become your most powerful fitness tool.

The Surprising Benefits of Chair Exercises: More Than Meets the Eye

When we think of exercise, images of treadmills and weight rooms often come to mind. But what if I told you that a chair could be just as effective? Chair exercises offer a plethora of benefits that might surprise you. Dr. Emily Carter, a physical therapist at Austin Wellness Center, explains, “Chair exercises are a game-changer for many of my patients. They provide a safe, low-impact way to improve strength, flexibility, and cardiovascular health, especially for those with limited mobility.”

Let’s break down the top benefits:

• Increased strength and muscle tone
• Improved flexibility and range of motion
• Enhanced cardiovascular health
• Better balance and coordination

But that’s not all. A recent study found that regular chair exercises can significantly boost mental well-being and decrease stress levels. It’s a holistic approach to health that’s accessible to everyone, regardless of age or fitness level.

Your 30-Day Chair Exercise Journey: A Day-by-Day Breakdown

Ready to embark on your chair fitness adventure? Here’s a sneak peek into what your 30-day challenge might look like:

Week 1: Building Foundations
Start with simple exercises like seated marches and gentle stretches. Focus on proper form and breathing.

Week 2: Increasing Intensity
Introduce chair squats and seated arm circles. You’ll start to feel your strength and endurance grow.

Week 3: Adding Variety
Mix in seated yoga poses and light resistance exercises using household items.

Week 4: Pushing Boundaries
Challenge yourself with more complex movements like chair dips and seated Russian twists.

Remember, consistency is key. Even 10 minutes a day can make a significant difference in your overall health. As you progress through the program, you’ll find yourself energized and more confident in your abilities.

Success Stories: Real People, Real Results

Let’s take a moment to celebrate some inspiring success stories from chair exercise enthusiasts:

“I never thought I’d be able to exercise again after my hip surgery. But after 30 days of chair workouts, I can now walk up the stairs without assistance. It’s given me back my independence!” – Margaret, 72

Margaret’s story is not unique. Countless individuals have found renewed strength and mobility through chair exercises. It’s a testament to the power of consistent, targeted movement, no matter how small it may seem at first.

The Science Behind Chair Exercises: Why They Work

You might be wondering, “How can sitting in a chair be as effective as traditional exercise?” The answer lies in the science of biomechanics and progressive resistance. Dr. James Lee, a sports medicine specialist, explains, “Chair exercises engage multiple muscle groups simultaneously, often in ways that mimic functional movements we use in daily life. This makes them incredibly effective for improving overall strength and mobility.”

Moreover, the stability provided by the chair allows for safer execution of exercises, reducing the risk of falls or injuries. This makes it an ideal option for those with balance issues or recovering from injuries. Think of the chair as your personal fitness sanctuary, providing both support and challenge as you need it.

Nutrition Tips to Complement Your Chair Exercise Routine

While chair exercises are a fantastic way to boost your fitness, pairing them with proper nutrition can amplify your results. Here are some key nutritional tips to support your 30-day journey:

• Stay hydrated with water and herbal teas
• Incorporate protein-rich foods to support muscle recovery
• Eat a variety of colorful fruits and vegetables for antioxidants
• Consider supplements like vitamin D and calcium for bone health

Remember, good nutrition is like fuel for your body. The right foods can help you recover faster and feel more energized for your daily exercises. For more tips on boosting your overall health, check out this guide on 6 essential foods for gut health.

Overcoming Common Challenges: Stay Motivated and Injury-Free

As with any fitness program, you might encounter some challenges along the way. Here are some common hurdles and how to overcome them:

Challenge 1: Boredom
Solution: Mix up your routine with new exercises or try chair dancing to your favorite music.

Challenge 2: Plateau
Solution: Gradually increase the duration or intensity of your workouts. Add light weights or resistance bands.

Challenge 3: Soreness
Solution: Listen to your body and take rest days when needed. Gentle stretching can help alleviate soreness.

Remember, progress isn’t always linear. Some days you might feel like a fitness champion, while others might be more challenging. The key is to stay consistent and be kind to yourself. Every movement, no matter how small, is a step towards better health.

Beyond the 30 Days: Maintaining Your Chair Exercise Habit

Congratulations! You’ve made it through the 30-day challenge. But what comes next? The goal is to make chair exercises a sustainable part of your lifestyle. Here are some tips to keep the momentum going:

1. Set new goals: Challenge yourself with more complex exercises or longer workout sessions.

2. Join a community: Look for online or local chair exercise groups for support and motivation.

3. Track your progress: Keep a journal of your improvements, both physical and mental.

4. Expand your routine: Incorporate other low-impact exercises like swimming or tai chi to complement your chair workouts.

Remember, fitness is a journey, not a destination. By making chair exercises a regular part of your routine, you’re investing in your long-term health and well-being. For those looking to enhance their mental clarity alongside physical fitness, consider exploring how certain vitamins can help combat brain fog and improve mental clarity.

The Ripple Effect: How Your Chair Exercise Journey Can Inspire Others

Your commitment to health through chair exercises can have a profound impact beyond your personal journey. By sharing your experience, you can inspire friends, family, and even strangers to take control of their health. Consider starting a chair exercise group in your community or sharing your progress on social media. You never know who might be motivated by your story to start their own fitness journey.

Dr. Sarah Thompson, a geriatric specialist, notes, “The social aspect of exercise, even when done from a chair, can significantly boost mental health and cognitive function in older adults. It’s not just about physical fitness; it’s about creating connections and purpose.”

As you continue your chair exercise journey, remember that you’re not just improving your own health – you’re potentially changing lives. Your dedication to fitness, regardless of age or physical limitations, serves as a powerful reminder that it’s never too late to prioritize our well-being.

Are You Ready to Transform Your Health, One Chair at a Time?

As we wrap up our exploration of the 30-day chair exercise challenge, I hope you’re feeling inspired and empowered. Remember, the journey to better health doesn’t require expensive equipment or grueling workouts. Sometimes, all you need is a chair and the determination to make a change. Whether you’re looking to boost your strength, improve your flexibility, or simply add more movement to your day, chair exercises offer a accessible and effective solution.

So, why not start today? Your chair is waiting, and your body will thank you. Who knows? In 30 days, you might just surprise yourself with what you can achieve. Here’s to your health, your strength, and your unwavering spirit. Let’s get moving!

Around 79% of New Year’s resolutions focus on health, exercise or diet. But it doesn’t need to be January 1st for you to set the health goals that have been on your mind — you know, the ones that you keep putting off for “later.” There’s no time like the present to get started, and you can do it today with the help of a fitness planner — a type of workout journal that guides you on the road to developing life-changing habits.

First, let’s get a few things out of the way. Yes, starting a new exercise routine or changing your diet may feel intimidating at first. And habits can take time and commitment to develop. If these realities feel discouraging to you, journaling may offer you some hope.

A fitness planner can help you track your journey one day at a time while keeping the bigger picture in focus. This well-rounded approach makes it easier to keep going when minor setbacks or challenges threaten to derail you. In fact, research suggests that progress monitoring, such as writing your goals down and tracking your actions, is linked to meaningful behavior changes. Planners can also be inspiring, motivating and fun to use.

“Journaling can be a powerful tool for developing better health habits. It provides clarity and accountability by helping people track their progress, identify patterns and reflect on their successes and challenges. Writing things down solidifies intentions and creates a tangible reminder of goals, making it more likely that those goals will stay top of mind,” says Gina Cleo, habit researcher and an assistant professor at Bond University.

Whether you’re a fitness enthusiast setting ambitious exercise goals or you’re just starting your health journey and want to take small steps one day at a time, there’s a workout journal for you. The best fitness planner is the one that you’ll be motivated to consistently use while helping you track your top priorities. I personally tested 11 different journals to see which ones are best suited for different types of goals, from the newbie exerciser to the seasoned athlete. Based on testing and hands-on review, these are the best options for 2025.

Best overall fitness planner

More fitness planners we like for 2025

Clever Fox

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Size: 8.3″ x 5″ | Pages: 120 | Colors: 15 | Special features: Vegan leather cover, no-bleed pages, three months of detailed food and exercise tracking, three sheets of stickers, elastic band, pen loop, three ribbon bookmarks, back pocket

Are you familiar with the concept of SMART goals? The philosophy centers around the idea that you can be more successful in achieving your goals if you make them with five key characteristics in mind; they should be specific, measurable, achievable, realistic and time-bound. The Clever Fox Fitness & Food Journal 2nd Edition helps you set specific goals and take measurable actions to achieve them in an organized way. Setting a timeline and determining how realistic the goals are is up to you.

Before I get into the content of the journal, I think it’s worth acknowledging that the look and feel of a journal may also influence how a planner inspires you. This planner comes in 15 color choices and features a faux-leather hardback cover. While it’s a relatively travel-friendly size, it’s thicker and a little heavier then some of the other journals on this list. It’s well-made with bonuses that include three pages of inspirational stickers, bookmark ribbons and a pen loop.

This Clever Fox journal starts with a page for examining your current starting point. On this page you can record your beginning (and ending) measurements and attach a before (and after) photo. On the following page, you’ll set up to five goals, noting your deadlines to achieve them and your rewards if you do. The journal then provides you with four monthly calendars, each taking up two pages. The calendars are each followed by two pages to review your monthly progress including a dedicated spot for a photo, measurements, and space to write things like your biggest wins and how you’ll improve next month.

The rest of the journal dials in the specificity and provides you with detailed pages for recording your daily actions. Each day is divided into two sections: one page for your exercises and one for your diet. You can track up to six sets of 10 strength training exercises daily, including your reps and the weight you used for each exercise. Cardio tracking includes sections for time, distance and calories burned. When it comes to diet, the planner offers dedicated spots for breakfast, lunch, dinner and snacks while tracking your serving size, calories, protein, fat and carbs for each item. The diet page also has spaces to record your weight, mood, energy, activity and water intake for the day.

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This is an ideal journal for setting and achieving specific, actionable fitness and diet goals. If you love getting deep into the details, this journal is for you.

Pros

• Highly detailed and structured
• Compact size is good for on-the-go
• Comes with three pages of stickers and a pocket to store items in
• Lots of color choices
• Three bookmarks and a pen holder

Cons

• Doesn’t lay flat (book-binding style)
• High level of detail may be overwhelming to beginners

$25 at Amazon

NewMe Fitness

Size: 8.5″ x 5.5″ | Pages: 148 | Colors: 1 | Special features: Calorie and macro tracker for common foods, exercise ideas for specific muscle groups, free online supplemental tools (body-fat calculator and additional food and exercise charts), over two months of detailed food and exercise tracking, wire-bound spiral

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Just because your budget is tight, doesn’t mean you have to skip this investment in your health. The NewMeFitness Track Your Fitness and Nutrition Journal is typically on sale for less than $10 on Amazon (and is still a reasonable $14 when listed at full price). Think of it as the same price as skipping a latte or two at your favorite coffee spot. And compared to most of the journals on this list which cost between $20 and $40, this is an excellent, budget choice to help get you started as you decide whether or not journaling is right for you. 

So what exactly do you get with this budget-friendly fitness journal? Even though it’s the least expensive one on this list, it’s impressively thorough. While it doesn’t feature some of the bells and whistles that the other planners have (like motivational quotes or stickers), and it isn’t as visually aesthetic, the content of the journal is substantial and quite similar to the Clever Fox Fitness and Food Journal.

You can track up to eight goals and chart your progress for things like weight and body measurements. There’s space to add before and after photos. Like the Clever Fox Journal, the bulk of the journal is dedicated to tracking your daily meals and exercises with space to note how you’re feeling, your energy level, weight, hours of sleep and water intake.

The planner is set up to really break things down and track every detail of your daily workout and diet. For instance, you can record breakfast, lunch, dinner and snacks by serving size, protein, fat, carbs and calories. You can track up to six sets of movements for up to 14 weight-training exercises each day, including reps performed and weight lifted. The cardio section includes six categories to record for each exercise. In fact, it may feel overwhelming to some people because there are so many details you can track. Keep in mind that you can fill out as much or as little as you want.

If you are extremely detail-oriented and need a lot of structure, this could be the right journal for you. If you’re easily overwhelmed, read on for our next recommendation.

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Pros

• Highly detailed and structured
• Budget-friendly
• Compact size is good for on-the-go
• Can lie flat (Spiral bound)
• Highly rated on Amazon with almost 12K reviews

Cons

• Only one design choice (functional, not aesthetic)
• High level of detail may be overwhelming to beginners

$7 at Amazon

ban.do

Size: 10″ x 8.5″ | Pages: 146 | Colors: 1 | Special features: Concealed spiral, two folder pockets, pages are perforated for easy tear-out, stickers page, to-do checklist, weekly view on one-page layout

Getting started can be the hardest part of any journey, so sometimes the best way to begin is by taking things slow, one step at a time. If you’re looking for an easy-to-use planner that won’t make you feel pressured to do more than you can handle, Ban.do’s Progress Not Perfection planner can serve as your gentle guide. When looking for the right planner, Cleo suggests to “Make sure it’s simple to fill out daily or weekly — overly complicated templates can be discouraging.”

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The journal’s title message, “Progress Not Perfection,” which is printed in large white letters in the front of the planner, offers a daily mantra that will remind you to keep going and not to be too hard on yourself.

The planner features a cutesy cheerful design and 10″ x 8.5″ layout, offering lots of space for writing. It also comes with a sheet of stickers with encouraging messages like “You got this!” and “You are good enough,” to add an element of light heartedness and fun.

The layout is quite straightforward. You can view your weekly schedule side-by-side with your corresponding weekly to do list on a two-page layout. The to do list features a checklist of up to 30 open-ended items. This is followed by space to note three things you did for yourself, three things you did for others, what went well today and what you could do better. And that’s it — just enough prompting to get you started and reflecting on your progress as you embark on your fitness planning journey.

The design of this journal is youthful, and it may feel cutesy and childish which won’t be everyone’s cup of tea. But if you like the idea of a planner that’s playful and simple, this one just might inspire you to make small changes and empower you to see how far you’ve come.

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Pros

• Larger size offers lots of space to write
• Simple weekly planner and checklists are approachable for beginners
• Lies flat (concealed spiral)
• Comes with encouraging stickers

Cons

• Cutesy, youthful design won’t be for everyone
• Larger size makes it less convenient for on-the-go

$25 at Amazon

Papier

Size: 8.5″ x 6″ | Pages: 192 | Colors: 60 designs/colors| Special features: Made from ethically sourced paper, space for six journeys, packing guide, travel games, list of countries with an illustrated map, hardback cover, ribbon bookmark

When it comes down to it, most of the journals on this list are pretty travel-friendly. But if you want to track your traveling and fitness adventures in one convenient place, the Papier Travel Journal is our pick for you. Maybe you’ve always dreamed of skiing in the Swiss Alps, taking a surf lesson in Maui, hiking to Arthur’s Seat in Edinburgh, biking through Bavaria or learning to tango in Buenos Aires. Or perhaps you just need to find a time slot to visit your hotel fitness center and schedule it into your day. This journal is the place to plan and record your journey.

Papier is famous for its beautiful and inspiring paper products. Their journals are whimsical and dreamy without being cheesy. The designs are modern, creative and tasteful. This travel journal comes in 60 styles, so there’s really something for everyone. Papier’s prices are a little higher than the others on this list, but you’re getting a high quality product with a firm hardback cover and ethically sourced paper. You can also personalize the journals at no extra cost, a thoughtful touch if you’re giving it as a gift.

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The Papier Travel Journal is specifically designed to help you organize and recall all of your wanderings with sections for trip ideas and six specific journeys. Each journey has space for planning your accommodations, transport, budget, packing details and a wishlist. The journeys also include itineraries with slots for your activities and their locations. The itinerary section is the place to schedule your workout into your day, whether you’re doing your usual routine or taking advantage of unique local opportunities. Dedicated space for journaling includes prompts to share things like your favorite experience, funniest moment, your current view and more.

Pros

• Available in a wide variety of inspiring designs
• Good, on-the-go size
• Bookmark ribbon
• Geared for travel planning

Cons

• Doesn’t lay flat (book-binding style)
• Higher price point
• No guided fitness or diet sections

$34 at Papier

Kunitsa Co.

Size: 8.5″ x 6″ | Pages: 136 | Colors: 2 | Special features: 90 days of food journaling, progress tracker, daily weight tracker, go-to recipe cards, vegan leather cover, cheat sheet with examples for each type of page

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The Kunitsa Food and Wellness Journal is a great option to get you started with meal planning because it can help you get organized without requiring excessive details. It’s simple, functional and a travel-friendly size. The planner provides space for you to develop 12 weeks of meal plans. “If you are writing down what you are eating, planning on eating and [your] exercise plan for the day or week, you automatically become more aware of your behavior,” says Roxana Ehsani, a board-certified sports dietitian.

Each week the Kunitsa Food & Wellness Planner starts with two side-by-side pages dedicated to planning ahead. One page has space to jot down three key habits for the week and your plans from Monday through Sunday. The other page has open-ended space for notes and prompts to write down what you’re grateful for, what you’ll let go of and what you’ll focus on for the week.

The next seven pages are dedicated to one day of the week. Each of these daily pages is organized with a chart to record your breakfast, lunch, dinner and snacks with sections to note your intake of calories, protein, fat and carbs. You can tally your total and targets. But if monitoring specific calories or macronutrients seems overwhelming, Ehsani suggests tracking the components of your meals, for instance, if your meals include a carb, protein, healthy fat and a color — either a fruit or veggie. “These components together build a well-balanced healthy plate,” she says.

There are also designated spots to note your focus for the day, water intake, weight, sleep and how you’re feeling. The journal doesn’t neglect that movement is an important part of your health journey. While fitness is not the focus of this journal, there’s a small section for writing down your workout and activity for each day. Every week ends with a page that includes an illustration and healthy eating tips or words of encouragement. The journal concludes with pages to reflect on your progress and a section to save your favorite recipes.

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Pros

• Travel-friendly size
• Clean and simple design
• Offers structure without being overwhelming
• 30-day risk-free guarantee
• Can lie flat (spiral bound)
• Provides eamples to get you started

Cons

• Limited color choices
• No bookmarks included

$23 at Kunitsa Co.

Happy Planner

Size: 9.25″ x 7″ | Pages: 80 sheets | Colors: 1 design | Special features: 4 moveable dividers with inspirational messages, movable pages, workout and meal tracking, motivational prompts

Happy Planner’s I’m Worth the Work Guided Fitness Journal is designed to walk you through your fitness goals while keeping you motivated and inspired. It helps you track your daily workouts and meals, while also guiding you to turn inward, celebrate your wins and check in with yourself at the same time.

This journal features a clever design. It’s bound with gold plastic discs that allow for you to easily move the planner’s pages and dividers. If you want to temporarily take out a page, you can do this and then reattach it back into the journal.

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Each week in this undated planner starts with a page dedicated to your goals for that specific week. You’re prompted to describe two actions you can take to achieve your goal for the week, and given cues to reflect on habits, preparation and potential obstacles that you may face.

Next, you get a page for each day of the week. Here’s where this fitness journal is uniquely motivational. There’s space to track your workouts and meals on the outer sections of each page, but the inner sections are dedicated to guiding you to do inner work and stay motivated. There are lots of thought-provoking prompts to keep you going and reflecting. Some of these prompts include: “How am I grateful for my body today?”; “I am proud of myself for…”; “Who or what is currently motivating me?”; “What habit can I focus on improving?” and many more. Each week ends with a page for a weekly recap. You’re asked to contemplate your highs and your lows, closing out each week with your proudest moment and what you can do to improve for the following week.

Pros

• Larger size provides lots of space for writing
• Moveable pages and dividers
• Includes both daily workout and meal tracking
• Features encouraging motivational prompts to keep you inspired

Cons

• Larger size may not be as travel-friendly
• No weekly or monthly calendar charts to see every day on one page
• Only one design

$16 at Happy Planner

Papier

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Size: 8.5″ x 6″ | Pages: 192 | Colors: Over 120 designs/colors | Special features: 12 weeks of daily overview pages, life-balance wheel, 6 pillars of wellness ecosystem guide, articles written by wellness experts, free personalization, ribbon bookmark

With over 120 thoughtful designs to select from, the Papier Wellness Journal offers everything you need to feel aesthetically inspired while staying on track with your goals. Many of the designs are available in multiple colors, allowing you to find the journal that really speaks to you. You can even customize this journal further with free personalization — a monogrammed cover is a nice touch if you’re giving this as a gift.

The Papier Wellness Journal offers 12 weeks of mindful goal planning and reflecting. The journal begins with a guide to the six wellness pillars (energy, mind, movement, nourishment, connection and rest). There’s a 360-degree wellness wheel that helps you to reflect on each pillar of your wellness. Next, there are flow charts for day and night, allowing you to check in with yourself about the times of day that are strongest for each pillar.

Most of the journal is dedicated to daily check-ins (two pages for the first six days of the week and one for the seventh day). In the morning you log your daily intentions, energy, sleep, movement and how you are feeling. In the evening you log your nourishment, connection and daily gratitude. There’s also a section for evening journaling. At the end of each week you have a space to reflect on your thoughts and feelings, the six pillars, what could be improved upon and what you’re looking forward to. Monthly check-ins prompt you to review your monthly highlights, what went well, what didn’t go according to plan, where you stand with your pillars and your ongoing intentions. Each month, the journal also includes an article written by a wellness expert. The journal concludes with a space for reflection and a new wellness wheel to record your end-of-journal update for each of the six pillars.

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Pros

• Available in a wide range of inspiring designs and colors
• Free personalization
• Ribbon bookmark
• Ethically sourced paper

Cons

• Doesn’t lay flat (bookbinding style)
• Higher price point (Most retail between $31.50 – $40)

$32 at Papier

Factors to consider when making a purchase of a fitness planner

Goals

Most fitness journals have space for you to write down your goals at the beginning of the journal and/or to check in and create new goals throughout the journaling process. “Look for journals that allow you to tailor sections to your goals, whether it’s fat loss, strength training or mindfulness,” says Cleo.

Size and portability

Consider how the size of the journal may influence how often you use it. Are you looking for a larger journal that will offer more space to reflect on your thoughts? Do you need a smaller planner that will fit in your backpack or purse? “A journal you can carry easily ensures you’ll use it consistently,” says Cleo. Consider your lifestyle when selecting which size will work best for you.

Tracking features

Some fitness planners offer tracking that is detailed and specific, while others offer tracking that is more open-ended and customizable. Consider which style works best for you. “If it’s not important to you, don’t spend time tracking it,” says Joe Meier, personal training leader at Life Time Eden Prairie. “We know it can be hard enough to stay motivated and consistent with a fitness routine, so adding another thing to your plate may do more harm than good. Keep things as simple as possible,” he says. Look for the following features to determine which journal is most compatible with your needs:

• Goal tracking: There should be dedicated spaces to set goals. Goals might be set for the entire duration of the planner, by the week or by the month. The planner may ask you to set a predetermined number of goals or leave the number up to you.

• Workout tracking: This may be highly detailed to include charts for specific criteria (sets, reps, rest intervals, time) when it comes to strength training and cardio, or this may be open-ended with space to track your activity however you prefer.

• Measurements and weight tracking: Some journals provide space to record your body measurements and weight, as well as areas to track changes over time.

• Food tracking: Some journals provide highly detailed tables to plan and record your daily or weekly menus along with estimated calorie/macronutrient intake for breakfast, lunch, dinner and snacks. Other journals provide a more open-ended space to track your diet however you prefer.

• Before and after photos: If you want to take before and after photos and progress pics, look for a diary that includes areas to attach these photos.

• Mood and inner work tracking: Exercise affects mood, and tracking your mood along with your workouts can help you keep this important factor in mind, especially on days when you just don’t feel like hitting the gym. If you want to pay attention to your mental health in conjunction with your physical health, consider journals that offer prompts to reflect on your mood, thoughts and how you feel.

• Monthly and weekly overviews: It’s helpful to have a longer-term plan and a way to view your short-term progress in relation to your overarching goals. Calendars where you can track your entire week or month on one or two pages provide a helpful visual that some people appreciate.

• Checklists: These lists allow you to check off items on to do lists, itineraries, shopping lists, etc.

Layout and design

Finding the design and layout that works best for you is a matter of personal preference. Here are some features to look for when selecting the one that’s right for you:

• Aesthetics: Do you prefer a journal that features an inspiring design/color, or is functionality your main priority? Some journals are available in a wide variety of designs and colors while others are limited to a single style.

• Personalization: Some brands such as Papier and Erin Condren allow for you to customize a journal with your name printed on it.

• Binding and paper/cover quality: Spiral journals lay flat while book binding style planners may not lay completely flat. Disc binding may allow for you to easily move pages. Think about which type of binding is best suited for your needs.

• Layout: How is the journal organized? “Progress bars, habit trackers or charts can make tracking more engaging,” says Cleo.

How we chose

To compile this list of the best fitness planners, I considered each of the following:

• Expert recommendations: I spoke to three experts to learn about what features and qualities to look for when selecting fitness planners.

• Price: I looked for journals that would be accessible for various budgets.

• Design: I considered how many designs were available for each journal and looked for journals that would appeal to a range of tastes.

• Quality: I considered the quality of the paper, materials used and sustainability.

• Size: I looked for sizes that would fit various lifestyle needs.

• Reviews: I looked at user reviews to determine what people liked and didn’t like about the planners overall.

• Content: I looked for journals that were dedicated to fitness, diet, and health goals. I considered the layout and how tracking was organized.

• Ease of use: I looked for journals that were intuitive to use.

• Hands-on testing: I personally tested each of the journals.

FAQs

Are fitness planners worth it?

Fitness planners are worth using because they are tools that can help you take steps towards successfully achieving your goals. Research indicates that progress monitoring can help you make impactful behavior changes. “Fitness planners can help motivate people to follow a structured routine and improve their consistency. Recording progress on paper or in an app on your phone can ensure that you are making slow and steady progress toward your goals and can help with motivation,” says Meier.

Is a digital planner better than a paper planner?

Each has their advantages and disadvantages. Paper planners are “great for people who enjoy the tactile experience of writing and find it calming or reflective. Writing by hand can help improve memory and deepen the habit-forming process,” says Cleo. However, apps can be convenient given their smartphone integration and their ability to sync with other devices — they’re likely always at your fingertips and can make some forms of tracking even easier. “Many apps sync with wearable fitness devices, which can provide detailed insights,” says Cleo.

Do fitness journals come with motivational features?

Yes, many fitness journals include features designed to keep you motivated such as prompts to check in with yourself, the ability to set up rewards for achieving “mini goals,” motivational quotes, encouraging stickers and places to share before and after results.

How can I stay consistent with using my fitness planner?

Select a planner that is easy to use, features a layout that works for you and tracks the items that are most important for reaching your goals. It’s also important to choose a planner that’s a size compatible with your lifestyle. Cleo’s offers these additional tips for consistent journaling:

1. Make it part of a routine: Pair journaling with an existing habit, like doing it right after your workout or while having your morning coffee, can help solidify the habit.

2. Set a time limit: Keep it brief — just 5-10 minutes a day. This makes it less overwhelming.

3. Celebrate small wins: Use your journal to note achievements, no matter how small. It’s motivating to see progress over time.

4. Keep it visible: Place your journal somewhere you’ll see it daily, like on your bedside table or in your gym bag.

5. Be flexible: If you miss a day, don’t let guilt stop you — just pick up where you left off. Progress isn’t about perfection; it’s about persistence!

Other products we tested

Papier Productivity Planner: This is a great option if you’re looking for a planner that can be easily customized when it comes to design and goal tracking. It’s open-ended and can help you track any tasks (not just health and diet). It’s available in 47 designs/colors.

Happy Journal Dream Guided Journal: This may be a good alternative to the Worth the Work Happy Planner. It’s a guided journal with prompts to help you stay motivated and positive as you reflect and grow. It offers goal and progress tracking, but the space isn’t specifically dedicated to fitness or diet tracking. (You could easily track those goals, though.)

Clever Fox Fitness and Food Pro Journal: This is a great option for the committed journal user. It’s a six month planner, so it’s best for someone who knows they will use the journal consistently and who won’t be overwhelmed by details. This large, thick hardcover planner is 10.4 inches by 7.3 inches.

Meet our experts

• Gina Cleo, PhD, habit researcher, founder of Habit Change Institute and assistant professor at Bond University.

• Joe Meier, CSCS, personal training leader at Life Time Eden Prairie and author of Lift for Life: A practical, evidence-based guide to training.

• Roxana Ehsani, MS, RD, CSSD, LDN, board-certified sports dietitian

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.

We hear about plenty of different supplements, diets, workout plans, and more that are supposed to help with losing body fat. Many of these claims we take with a grain of salt. Research shows us that exercise contributes to weight loss and body fat loss and improves body fat composition. Regular exercise is undoubtedly part of the weight loss picture, but how exactly does it impact body fat and fat storage? Could exercise promote healthier fat in your body? Let’s look at the new research and what we can learn from it.

The study

In a study recently published in the Journal of Nature Metabolism, researchers set out to explore how exercise impacts fat tissue by comparing fat tissue under the skin of people with obesity. The study involved two groups of 16 people. Group one reported exercising at least four times a week for at least two years, and group two didn’t exercise frequently.

The results

The researchers concluded that frequent exercise clearly impacts fat cells in the body. Group one, who had reported exercising frequently for at least two years, had fat cells that showed increased fat storage and better protein composition with fewer inflammatory cells. 

Not all fat cells are the same

Exercise can improve the fat tissue under the skin, so the fat cells have a greater capacity if you do gain weight. What this means is that more fat will be stored there instead of in dangerous places like your liver or heart. This is just another way that regular exercise is protective for your heart and other organs. Excess fat building up in your heart and liver impairs how these organs function. Fat tissue is associated with metabolic health and lifestyle changes.

The takeaway

This study reveals that exercise could help you store fat better, promote a healthier type of fat, and help you lose body fat. Fat tissue is an important reservoir of additional energy, and exercising more frequently improves your metabolism and fat storage. The reasons to get our muscles moving just keep on coming.