Posted on 14 January, 2019

The Ultimate 2019 Fitness Planning Calendar

By Jacob Andreae in Health, Fitness, Exercise, Lifestyle, Personal, Performance, Sports The Ultimate 2019 Fitness Planning Calendar

The New Year often starts full of hope, anticipation and excitement. We are often more motivated than ever to finally conquer that area of our life we’ve felt like we haven’t had control over for some time. But hope and desire alone isn’t enough. We need a plan.

I’ve been following the same annual fitness plan for some time now. It’s not perfect. Nothing ever is. I need to amend it at times and I’m certainly always improving it. But I feel as though the small changes I’ve made for 2019 bring it very close. In fact, I’ve found this plan to be so effective that it sets the foundation for every area of my life.

So here it is! My Ultimate 2019 Fitness Planning Calendar. Follow this calendar to reduce your risk of injury, fatigue or plateau, and enhance your fitness to greater levels than ever before.

The Ultimate 2019 Fitness Planning Calendar

3 Week Intro Program

Use this time to get back into your exercise regime. If you’re new to exercise (particularly regular exercise) or haven’t exercised in a while, this is a great time to practice creating those good routines.

  • January 7 (Week 1)
    Light week
  • January 14 (Week 2)
    Light week
  • January 21 (Week 3)
    Light week

10-Week Program #1

This is the first of four 10-week programs for the year.

It’s not enough to just divide your year up into quarters, each quarter needs to further be divided up to allow for maximum results and reduce the risk of injury, fatigue or plateau.

  • January 28 (Week 1)
    Light Week
  • February 4 (Week 2)
    Medium Week
  • February 11 (Week 3)
    Heavy Week
  • February 18 (Week 4)
    Medium Week
  • February 25 (Week 5)
    Heavy Week
  • March 4 (Week 6)
    Light Week
  • March 11 (Week 7)
    Medium Week
  • March 18 (Week 8)
    Heavy Week
  • March 25 (Week 9)
    Medium Week
  • April 1 (Week 10)
    Heavy Week

2-Week Break #1

10-Week Program #2

  • April 22 (Week 1)
    Light Week
  • April 29 (Week 2)
    Medium Week
  • May 6 (Week 3)
    Heavy Week
  • May 13 (Week 4)
    Medium Week
  • May 20 (Week 5)
    Heavy Week
  • May 27 (Week 6)
    Light Week
  • June 3 (Week 7)
    Medium Week
  • June 10 (Week 8)
    Heavy Week
  • June 17 (Week 9)
    Medium Week
  • June 24 (Week 10)
    Heavy Week

2-Week Break #2

  • July 1 (Week 1)
    Break
  • July 8 (Week 2)
    Break

10-Week Program #3

  • July 15 (Week 1)
    Light Week
  • July 22 (Week 2)
    Medium Week
  • July 29 (Week 3)
    Heavy Week
  • August 5 (Week 4)
    Medium Week
  • August 12 (Week 5)
    Heavy Week
  • August 19 (Week 6)
    Light Week
  • August 26 (Week 7)
    Medium Week
  • September 2 (Week 8)
    Heavy Week
  • September 9 (Week 9)
    Medium Week
  • September 16 (Week 10)
    Heavy Week

2-Week Break #3

  • September 23 (Week 1)
    Break
  • September 30 (Week 2)
    Break

10-Week Program #4

  • October 7 (Week 1)
    Light Week
  • October 14 (Week 2)
    Medium Week
  • October 21 (Week 3)
    Heavy Week
  • October 28 (Week 4)
    Medium Week
  • November 4 (Week 5)
    Heavy Week
  • November 11 (Week 6)
    Light Week
  • November 18 (Week 7)
    Medium Week
  • November 25 (Week 8)
    Heavy Week
  • December 2 (Week 9)
    Medium Week
  • December 9 (Week 10)
    Heavy Week

3-Week Break

  • December 16 (Week 1)
    Break
  • December 23 (Week 2)
    Break
  • December 30 (Week 3)
    Break

Planning your year is incredibly important. There will inevitably be obstacles that arise throughout the year and having a plan gives you a framework to easily adapt to these. You also can’t put your foot flat to the floor and go hell-for-leather non-stop. The journey to a destination is not a straight line. You need to schedule in rest and you need to fluctuate your intensity. This will reduce your risk of injury, fatigue or plateau, and enhance your fitness to greater levels than ever before.

How will this 2019 fitness planning calendar help you?

[Photo by rawpixel on Unsplash]

Weekly Planner Template

Weekly Planner Template

Want to stay on top of your goals? Use this template to keep your goals in sight.

About Jacob Andreae

About Jacob Andreae

I write and speak about Fitness, Nutrition and Mindset. 

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The Ultimate 2019 Fitness Planning CalendarA quick start guide to losing weight and staying on track. Learn the strategies I use to eat and move for optimal health. Includes worksheets to enhance your motivation, commitment and discipline, along with a sample eating plan and exercise program.