Professional Learning
Material Type:
Middle School
  • Lesson Plan
  • License:
    Creative Commons Attribution Non-Commercial
    Media Formats:

    Education Standards

    Personal Workout Plan

    Personal Workout Plan


    6 week workout personal planner


    We are going to have the students write their own personal workout plan. At the end of the 6 week unit, the students will have their own personal work out plan, with coresponding sets and reps. Plus they will understand the health benefits from weight lifting. 

    Time frame - 60 minutes, twice a week, for 6 weeks

    • Format - synchronous, asynchronous, face-to-face, and virtual
    • Authors - Kyle Bilbao


    Background for Teachers

    You will need prior knowledge or understanding about the following terms and ideas: Set, reps, max, TUT, AMRAP, burnout, you'll need to know about weight room safety, rules, and procedures. 


    Step 1 - Goals and Outcomes

    Goals and Outcomes


    Learning Intentions:

    • Students will be able to write their own personal workout plan (6 week).
    • Students will be able to explain the health benefits from weight lifting.

    Success Criteria:

    • Students will provide workout plan
    • Students will pass at 80% or higher the health benefits assessment.


    Step 2 - Planning Instruction

    Planning Instruction

    Student Background Knowledge

    • Prior to this lesson, students will need to have an understanding of proper weight lifting technique for the different lifts.
    • Safety rules and protocols
    • Which lifts workout which muscles

    Strategies for Diverse Learners

    Use the more advanced lifters as examples to show how to properly perform a lift. Also, pair experienced lifters with less experienced lifters to help them gain more understanding and knowledge. 

    Step 3 - Instruction



    • Students will first max out to get a base of where they are at on all of the standard lifts. 
    • Students will get into groups of 2-4 each day and they will work on their max out sheets. They will go through all the lifts each day, track how much weight they lifted, write it down, and spot their partners while they lift. 
    • After 6 weeks, students will max out again to see progress made from the first max to the last max.


    Step 4 - Assessments


    1. Pre-Maxout 
    2. Post-Maxout
    3. Weightlifting quiz
    4. Partner feedback
    5. Teacher observation
    6. Self-reflection