Goal Setting Worksheet for Circuit Training Clients

Use in FirstRep document

Personal Goals

Setting personal goals helps clients stay focused and motivated in their circuit training.

... What are your fitness goals? *

E.g., lose weight, build strength, improve endurance

D Timeline for achieving goals *

E.g., 3 months from now

Current Fitness Level

Understanding current fitness levels is crucial for creating effective circuits.

1-10 Current strength level (1-10) *

Rate your strength

1-10 Current cardio level (1-10) *

Rate your cardio fitness

Equipment Preferences

Identifying preferred equipment can enhance the training experience.

vv Preferred equipment *

Aa Equipment availability *

List available equipment at your gym

Circuit Structure

Designing effective circuits requires understanding the structure and flow.

# Number of stations in the circuit *

E.g., 5

# Duration of each station (in minutes) *

E.g., 1-3 minutes

# Rest time between stations (in seconds) *

E.g., 30 seconds

Scaling Options

Providing scaling options ensures all clients can participate effectively.

... Scaling options for strength exercises *

E.g., reduce weight, modify range of motion

... Scaling options for cardio exercises *

E.g., increase/decrease intensity, adjust duration

Tracking Progress

Tracking progress helps clients stay accountable and motivated.

v How often will you track progress? *

... What metrics will you track? *

E.g., weight, reps, time, etc.

Keeping Circuits Fresh

Regularly updating circuit formats keeps workouts engaging and effective.

... New exercises to try *

List new exercises to incorporate

v Frequency of changing circuits *

Why Use This Template

Stay Focused on Fitness Goals

This worksheet helps clients articulate and track their fitness goals effectively.

Enhance Training Experience

Identifying preferred equipment and scaling options ensures a personalized approach.

How to Use

Fill out personal goals and current fitness level to set the foundation.

Select preferred equipment and design your circuit structure.

Regularly update and track your progress for motivation.

Customization Tips

Adjust the number of stations based on group size for optimal flow.
Incorporate a mix of cardio and strength to balance the workout.
Rotate equipment used to keep clients engaged and challenged.
Tailor circuit durations based on client fitness levels.
Use client feedback to refine future circuits.

Build and send circuit training templates digitally with FirstRep. Free for up to 3 clients.

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Frequently Asked Questions

How do I know what weight to use for strength exercises?

Start with a weight that allows you to perform the exercise with proper form for the desired reps, then adjust as needed.

Can I do circuit training if I’m a beginner?

Yes! Circuit training can be scaled to any fitness level, making it accessible for beginners.