Weekly Exercise Planner
The Weekly Exercise Planner builds a balanced weekly movement draft from the number of days available to you, your goal and the types of activity you prefer.
The point at which the decision “I am going to start exercising” most often gets stuck is the absence of a plan: when it is unclear which day holds what, the week passes in postponement. From the information you give — how many days a week you have, what you enjoy, what you are aiming for — this tool produces a workable draft of a week. The aim is not to write a flawless programme but to turn an empty calendar into a concrete, balanced starting order.
Tool
Frequently asked questions
I have two days a week; will the plan still be meaningful?
Yes. Two days is markedly better than none, and the tool tries to balance those two days between aerobic and strength work. If you want to add days over time, you can rebuild the draft.
Why is a rest day made compulsory?
Adaptation happens not during exercise but in the recovery that follows. Putting loading on every day of the week does not speed progress, especially in the early period; it increases fatigue and the risk of injury.
Is my plan saved, and do I need an account?
No account is needed; the plan is stored only in your own browser and is not sent to any server. You will not be able to reach it on a different device or after clearing your browser data, so it is worth noting down separately any plan you care about.
I do not know which type of activity to choose.
An activity you can keep up is better than the one that is most efficient on paper. Walking, swimming, cycling and basic strength work are balanced options to begin with; for a general framework you can look at the <a href="/en/sport-fitness/">sport and fitness</a> section.
Method and formula
The draft takes its frame from common public health recommendations: 150–300 minutes of moderate-intensity aerobic activity a week for adults, together with strength work on at least two days a week, is the general framework most often cited. The 150 minutes here is not a target but the lower end of the range; moving towards 300 minutes may bring additional benefit. The tool spreads the number of days you enter across this framework, taking care not to place the same type of loading on consecutive days and to leave at least one full rest day in the week. What comes out is a draft; you can drag the days around and swap activities for ones you prefer. Saving happens in your browser (localStorage); your data is not sent to a server.
How to read the result
Read the draft not as a contract but as a hypothesis to try in the first week: only by living it will you see which days were unrealistic. Not managing the whole week does not mean the plan has collapsed; a week in which two days were kept is worth more than a perfect plan never carried out. Reworking the draft around your real life after a few weeks is a natural part of planning.
Limits
- The draft rests on general principles; it cannot know your personal health history or your fitness level.
- It does not teach how the exercises are to be done (technique, sets, repetitions); it only arranges the weekly layout.
- The 150–300 minute framework is a general public health range; 150 minutes is the lower end and may need adapting to personal goals.
- If your browser data is cleared, the saved plan is deleted.
Safety boundary
If you are returning to exercise after a long break, or you have a chronic health condition, run a preliminary check through the Exercise Readiness Check before putting the plan into practice, and consult your doctor where needed. If you experience unusual symptoms during exercise, you should put your health before the plan.
Calculator and tool methodology · Nothing you type is sent to a server; results stay in your browser.