How to use an Outlook calendar to crush your workout goals

How to create a workout calendar with Outlook

Setting up a workout calendar using Outlook is easy and fast. Follow these steps to create your workout calendar:

1. Identify your fitness goals

Before you create your calendar, it’s important to identify your fitness goals. Ask yourself why you go to the gym and what you want to improve. Do you want to focus on all muscle groups? Are you primarily concerned with cardio, or do you just want to work on your abs? Asking these questions will make it easier to build a schedule that meets your needs.

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2. Plan each day

Decide what you want to focus on for each gym day. For example, maybe you want to dedicate Monday to cardio, Tuesday to legs, Wednesday to arms and shoulders, and Thursday to abs. Maybe you want to balance solo workouts with group workouts. Consider the schedule that appeals to you and will move you toward your goals.

Of course, the number of days you can dedicate to fitness will vary depending on your work schedule and other factors. It’s recommended that adults get 150 minutes of moderate-intensity physical activity each week and two days of muscle-strengthening activity, so that might be a good target to consider.²

3. Choose your workout times

Determine what time you want to hit the gym. Do you love working out in the morning, or is after work more your speed? You don’t have to choose the same time every day, although sticking to a consistent schedule may help make working out a habit.

Once you’ve determined what time you want to work out, open Outlook and select Calendar. Start adding gym times to your calendar, including each workout in the title or body of each event. If you have specific goals for each workout, for example, maybe you want to try the elliptical one day instead of using the treadmill, be sure to add this to your event.

To help you visually differentiate your gym schedule from the rest of your calendar, color-code it using the Categorize button. Dedicate a specific color for your gym schedule.

Set reminders for each gym calendar event. A notification will alert you that it’s time to go to the gym. For example, if it takes you 20 minutes to drive to the gym, set your calendar to notify you 30 minutes before your designated exercise time.

If you have a gym buddy, make sure to invite them to each calendar event. Having a gym buddy is a great way to stay motivated to work out.

4. Explore classes

If your gym offers classes, explore the options that are available to make the most of your gym membership. Trying new things can make working out more fun! Maybe you’ve always wanted to try yoga, or maybe you want to try Zumba for cardio. Once you determine which gym classes you want to take, add them to your Outlook exercise calendar.

5. Plan time for rest

Working out too frequently can strain your body. It’s important to give your muscles time to rest and recover. The amount of rest time you need will vary from person to person and depend on the intensity of your workouts. Typically, you should take two to three days off from working out each week.³ Make sure to add your rest days to your Outlook exercise calendar!

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