Staying On Track: A 12-Week Workbook

It’s important to stick to your strength-training program as much as you can. You may find that you make a few false starts before you succeed at making this program a regular part of your life. There may be times when interruptions such as vacation, illness, family, or work demands prevent you from doing your exercises for a week or two — or even longer. Try not to feel guilty or disappointed in yourself. Just restart your routine as quickly as you can. You may not be able to pick up exactly where you left off — you may need to decrease your weights a bit. But stay with it, and you will regain lost ground.

If you have trouble getting back into the swing of things, start back into the program slowly. Remember why you picked up this book in the first place and why you chose your goals. It may help to reassess your goals and make new ones because your motivations may change as time passes. Most important, remember how your past successes made you feel: healthy, strong, independent, and empowered!

Download a 12-week supply of exercise log sheets and a blank log sheet for future use. Each log sheet includes a motivational or instructional tip. These log sheets will help you accurately monitor your progress in strength training. Keeping a record is an important part of the program and will help you succeed.

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This page last updated August 13, 2003

United States Department of Health and Human Services
Centers for Disease Control and Prevention
National Center for Chronic Disease Prevention and Health Promotion
Division of Nutrition and Physical Activity