How to use this checklist
Share this as a short, saveable list on social media and in gym groups. Beginners keep it on their phone and remember the coach behind it.
What is inside
- The day beforePick the session: write down the moves, sets and reps you will do.
- Before you leaveEat something light: a small meal or snack an hour or two before, whatever sits well with you.
- Warm upFive minutes of easy cardio: a bike, a brisk walk or marching on the spot.
- During the sessionDo the moves in the order you wrote them: no jumping around.
- After the sessionCool down: three to five minutes of easy movement until your breathing settles.
- Leave a plan for next timePick the next session day and time now.
- What happens after you leave the gymyour body adjusts to the work between sessions, so sleep, food and easy movement matter.
Three title ideas for your own version
- The gym day checklist
- Before, during and after a workout
- Your training day checklist
Where to promote it
- TikTok
- gym community groups
What should a beginner do before and after a workout?
Before: eat lightly, drink water, pack a bag and know the session. After: cool down, log the workout and refuel.
Make this checklist your own
The sample above is a real page. Press Use this template, sign up, and it appears in your account with this text and look, ready to edit. Change the words, add your own details and publish it.
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