Printable Forms & Tracking Charts
from Strength Training for Active Seniors
Appendix 1: Self-Assessment, Part 1
Start here and use this self-assessment form to rate your strength and mobility before starting your training. It's a great way to track improvements over time.
This visual self-assessment helps you reflect on multiple aspects of fitness and well-being. By rating your current priorities, you'll clarify what's most important to you -- and set a more meaningful focus for your training.
Use these pages to set SMART fitness goals and organize your 30-Day, 60-Day, 90-Day and 1-Year objectives. Goal-setting is a powerful way to stay motivated and track your journey toward a stronger, healthier you. .
This guided worksheet makes it easy to turn your fitness goals into daily habits. You'll choose simple actions that support your 30-, 60-, and 90-day goals, and stay focused with structured weekly planning.
Use this chart to record your strength training progress over several weeks. Tracking your reps, sets, and weights helps you stay consistent, recognize improvements, and adjust your plan as needed.
Short on time? This form helps you design a quick, focused workout using exercises from the book. It’s perfect for busy days or when you just want a fast fitness boost without skipping your routine.
Plan your workouts for the week ahead and reflect on how each session felt. This tool encourages consistency and helps you stay on track with your personal fitness goals.
